Monday, November 29, 2010

Monday's WOD

11.29.2010

10 Minutes AMRAP

10 Wall Balls
10 Sit Ups

Rounds: 15 + 5 Sit Ups

Saturday, November 27, 2010

Saturday's WOD

11.26.2010

"Cindy"

20 Minutes AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 27 + 10 Push Ups

Friday, November 26, 2010

Friday's WOD

11.26.2010

Team WOD:

Damian - Michael - Rolin - Tom - David

200m Row
Box Jumps
Kettlebell Swings
Push Press (75lb m/55lb w)

Total: 1542

Saturday, November 20, 2010

Saturday's WOD

11.20.2010

15 - 12 - 9 - 6

Wall Balls
Burpees
Pull Ups
30 Double Unders after each round

Time: 7:49

Friday, November 19, 2010

Friday's WOD

11.19.2010

"Leg Matrix" Tabata

Squats
Lunges
Sit Ups
Jumping Lunges
Jumping Squats

Total: 790

Thursday, November 18, 2010

Thursday's WOD

11.18.2010

Duy - Clarence - David

Teams of 3:

500m Row
100 Thrusters (95lb m/65lb w)
300m Row
100 Knees to Elbow
200m Row
100 Burpees

Time: 22:19

Wednesday, November 17, 2010

Wednesday's WOD

11.17.2010

3 Rounds of:

50 Double Unders
21 Kettlebell Swings
12 Pull Ups

Time: 5:53

Tuesday, November 16, 2010

Tuesday's WOD

11.16.2010

"Blackjack"

Time: 11:13

Monday, November 15, 2010

Monday's WOD

11.15.2010

"Fight Gone Bad"

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

Total: 321

Friday, November 12, 2010

Friday's WOD

11.12.2010

40 Lunges
21 Pull Ups
21 Sit Ups
40 Lunges
18 Pull Ups
18 Sit Ups
40 Lunges
15 Pull Ups
15 Sit Ups
40 Lunges
12 Pull Ups
12 Sit Ups
40 Lunges
9 Pull Ups
9 Sit Ups
40 Lunges
6 Pull Ups
6 Sit Ups

Time: 10: 09

Thursday, November 11, 2010

Thursday's WOD

11.11.2010

PR on deadlifts: 395lbs.

10 Minutes AMRAP

10 Wall Balls
15 Sit Ups

Rounds: 14 + Wall Balls

Wednesday, November 10, 2010

Wednesday's WOD

11.10.2010

Team WOD: Rolin and David

1600m Row
200 Push Ups
120 Hanging Power Cleans (95lb m/65lb w)
120 Sumo Dead High Pulls
200 Air Squats
1600m Row

Time: 27:57

Tuesday, November 09, 2010

Tuesday's WOD

11.09.2010

In 3 Minutes

Run 200m
5 Strict Pull Ups
15 Medicine Ball Cleans
Max rep double unders
Rest 2 Minutes

Total: 132 - 110 - 105 - 70 - 102= 519

Monday, November 08, 2010

Monday's WOD

11.08.2010

10 Minutes AMRAP

7 Kettlebell Swings
7 Kettlebell Squats
11 Sit Ups

Rounds: 12 + 10 Sit Ups

Friday, November 05, 2010

Friday's WOD

11.05.2010

50 Double Unders
10 Strict Pull Ups
20 Box Jumps (24" m/20" w)
30 Kettlebell Swings (53lb m/35lb w)
40 Sit Ups
50 Burpees
40 Sit Ups
30 Kettlbell Swings
20 Box Jumps
10 Strict Pulls
50 Double Unders

Time: 11:24

Thursday, November 04, 2010

Thursday's WOD

11.04.2010

6 Rounds of:

250m Rows
Max Effort

Times: 43.8 - 45.1 - 48.4 - 47.8 - 50.1 - 50

Tuesday, November 02, 2010

Tuesday's WOD

11.02.2010

4 Rounds of:

200m Run
25 Double Unders
12 Push Press (95lb m/65lb w)
7 Knees to Elbow

Time: 6:28

Monday, November 01, 2010

Monday's WOD

11.01.2010

"Cindy"

20 Minutes AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 31 + 2 Air Squats