Thursday, September 30, 2010

Thursday's WOD

09.30.2010

"Nasty Girls"

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135lb m/95lb w)

Time: 15:24

Wednesday, September 29, 2010

Wednesday's WOD

09.29.2010

20 Minutes AMRAP

Teams of 2:

200m Sprint
100 Push Press
100 Double Unders
100 Sit Ups

Rounds: 4 + 66 Sit Ups

Tuesday, September 28, 2010

Tuesday's WOD

09.28.2010

"Lynne"

165: 25/10, 20/10, 18/11, 15/9, 14/9

Total: 141

Monday, September 27, 2010

Monday's WOD

09.27.2010

"The King's Tabata"

Jumping Lungs
Knee High Toe Touches
Jumping Squats
Sit Ups
Row

Total: 896

Saturday, September 25, 2010

Saturday's WOD

09.25.2010

"Fight Gone Bad"

Row (cal)
Wall Balls (20lb)
Sumo Dead High Pulls (75lb)
Box Jumps (20")
Push Press (75lb)

Total: 340

Thursday, September 23, 2010

Thursday's WOD

09.23.2010

12 Minutes AMRAP

10 Medicine Ball Cleans
10 Toes to Bar
20 Seated Side Twists with Med Ball

Rounds: 8 + 5 Medicine Ball Cleans

Wednesday, September 22, 2010

Wednesday's WOD

09.22.2010

400m Run
10 Strict Pull Ups or 3 Muscle Ups
20 Burpees
30 Kettlebell Swings
40 Air Squats
50 Double Unders
40 Air Squats
30 Kettlebell Swings
20 Burpees
10 Strict Pull Ups or 3 Muscle Ups
400m Run

Time: 11:18

Tuesday, September 21, 2010

Tuesday's WOD

09.21.2010

12 Minutes AMRAP

200m Run
7 Pull Ups
7 Sit Ups

Rounds: 10 + 1 Sit Up

Monday, September 20, 2010

Monday's WOD

09.20.2010

4 Rounds

20 Med Ball Push Ups
25 Wall Balls
30 Overhead Lunges with Med Ball

Time: 10:59

Friday, September 17, 2010

Friday's WOD

09.17.2010

10 Rounds

7 Ring Dips
11 Box Jumps

Time: 8:10

Thursday, September 16, 2010

Thursday's WOD

09.16.2010

Team WOD

20 Minutes AMRAP

200m Row
Air Squats
Push Press (75lb m/55lb w)

With a team of 3 or 4 athletes. As soon as the athlete on the rower hits 200m, each athlete rotates to the next movement.

Total Meters, Air Squats, and Push Press:

Wednesday, September 15, 2010

Wednesday's WOD

09.15.2010

600m Run

7 Rounds

7 Pull Ups
7 Kettlebell Swings
7 Burpees

600m Run

Time: 11:35

Tuesday, September 14, 2010

Tuesday's WOD

09.14.2010

300 Double Unders

If you mess up, then you have to 10 sit-ups

Time: 5:48

Monday, September 13, 2010

Monday's WOD

09.13.2010

20 Minutes AMRAP

5 Thrusters
7 Hanging Power Cleans
10 Sumo Dead High Pulls

Rounds: 9 + 3 Hanging Power Cleans

Saturday, September 11, 2010

Saturday's WOD

09.11.2010

600m Run

21 - 15 - 9
Wall Balls
Kettlebell Swings
Box Jumps

600m Run

Time: 10:15

Friday, September 10, 2010

Friday's WOD

09.10.2010

5 Rounds

Body Weight Bench Press - Max Reps
300m Sprints

Score: @175lbs: 25/41, 20/46, 18/52, 16/54row, 16/49row

Thursday, September 09, 2010

Thursday's WOD

09.09.2010

"Jackie"

1000m Row
50 Thrusters (45lb m/35lb w)
30 Pull Ups

Time: 6:06

Wednesday, September 08, 2010

Wednesday's WOD

09.08.2010

5 Rounds

In 2 Minutes
Sprint 200m
5 Burpees
Max Kettlebell Swings (54lb m/35lb w)

Total: 134

Tuesday, September 07, 2010

Tuesday's WOD

09.07.2010

10 Minutes AMRAP

10 Medicine Ball Cleans
10 Push Ups

Rounds: 15

Monday, September 06, 2010

Monday's WOD

09.06.2010

Team WOD

1200m Sandbag run
200 Thrusters
1200m Sandbag run
200 Pull Ups
1200m Sandbag run

Time: 32:55

Friday, September 03, 2010

Friday's WOD

09.03.2010

Teams of 2

Run & Fun

150 Burpees
200m Run

Time: 7:43

Thursday, September 02, 2010

Thursday's WOD

09.02.2010

Tie a five-pound plate to hang a honest 18" above your reach and complete 4 rounds of:

50 Jump and Touch
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Time: 4 Rounds = 17:01
Time: 5 Rounds = 22:01

Wednesday, September 01, 2010

Wednesday's WOD

09.01.2010

7 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 13 + 3 Pull Ups