Friday, December 31, 2010

Friday's WOD

12.31.2010

Teams of 3: Duy, Mark, and Me

300 OHS
300 Push Ups
300 Medicine Ball Cleans

Time: 24:49

Thursday, December 30, 2010

Thursday's WOD

12.30.2010

"Not Too Filthy"

50 Calories Row
50 Box Jumps
50 Sit Ups
50 Double Unders
50 Knees to Elbows
50 Push Press
50 Lunges

Time: 13:00

Wednesday, December 29, 2010

Wednesday's WOD

12.29.2010

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans (135lb m/95lb w)
6 Push Ups
9 Air Squats

Rest 1 Minute
Repeat for a total of 5 rounds

Rounds: 29

Tuesday, December 28, 2010

Tuesday's WOD

12.28.2010

60 Double Unders
30 Wall Balls
30 Pull Ups
30 Kettlebell Swings

60 Double Unders
20 Wall Balls
20 Pull Ups
20 Kettlebell Swings

60 Double Unders
10 Wall Balls
10 Pull Ups
10 Kettlebell Swings

60 Double Unders

Time:

Monday, December 27, 2010

Monday's WOD

12.27.2010

13 Minutes AMRAP

10 Burpees
10 Body-Weight Dead Lifts
10 Box Jumps (24" m/20" w)

Rounds: 9 + 2 Burpees

Friday, December 24, 2010

Friday's WOD

12.24.2010

"Murph"

Teams of 3:

Trudy, Tony, and Me

1 Mile Run with 20lb Med Ball

200 Pull Ups
400 Push Ups
600 Air Squats

1 Mile Run with 20lb Med Ball

Time: 45:01

Thursday, December 23, 2010

Thursday's WOD

12.23.2010

Teams of 3:

Mark, Clarence, and Me

3500m Row
300 Thrusters (45lb m/35lb w)

Time: 17:56

Wednesday, December 22, 2010

Wednesday's WOD

12.22.2010

5 Rounds of:

Bodyweight Max Bench Press: 225lbs

Followed by 30 seconds of wall balls

Total: 138

Tuesday, December 21, 2010

Tuesday's WOD

12.21.2010

WOD 1:

25 Pull Ups
50 Box Jumps
50 Burpees
50 Sit Ups
50 Kettlebell Swings (53lb m/35lb w)
50 Double Unders
25 Pull Ups

Time: 9:42

WOD: 2

50 Push Ups
50 Lunges (25 each leg)
50 Air Squats
50 Sit Ups
50 Push Press (45lb bar)
50 Double Unders
50 Push Ups

Time: 8:43

Monday, December 20, 2010

Monday's WOD

12.20.2010

10 Minutes AMRAP

10 Jumping Air Squats
10 Sit Ups

Rounds: 21 + 5 Jumping Air Squats

Saturday, December 18, 2010

Saturday's WOD

12.18.2010

Teams of 2: Duy and Me

200 Double Unders
100 Wall Balls
150 Push Ups
200 Sit Ups
200 Double Unders

Time: 14:40

Thursday, December 16, 2010

Thursday's WOD

12.16.2010

2 Minutes Double Unders
2 Minutes Push Ups

90 Seconds Double Unders
90 Seconds Push Ups

60 Seconds Double Unders
60 Seconds Push Ups

30 Seconds Double Unders
30 Seconds Push Ups

Total: 376 Double Unders; 153 Push Ups

Wednesday, December 15, 2010

Wednesday's WOD

12.15.2010

Every minute on the minute, perform the following:

5 Knees to Elbow
10 Air Squats

With the time remaining, do as many sumo dead high pulls (95lb m/65lb w). Score is the total of SDHP in 15 minutes timeframe.

Score: 11, 11, 10, 10, 10, 10, 10, 8, 8, 8, 6, 6, 6, 6, 9 = 129

Tuesday, December 14, 2010

Tuesday's WOD

12.14.2010

"Lucky 17"

16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
12 Box Jumps 5 Burpees
11 Box Jumps 6 Burpees
10 Box Jumps 7 Burpees
.....
.....
.....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

Time: 14: 48

Monday, December 13, 2010

Monday's WOD

12.13.2010

11 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 16

Friday, December 10, 2010

Friday's WOD

12.10.2010

Team WOD: Troy, Kyle, Eric

200m Row
Power Cleans (95lb m/65lb w)
Wall Balls

Total: 5603

Thursday, December 09, 2010

Thursday's WOD

12.09.2010

12 Minutes AMRAP

12 Kettlebell Swings
12 Overhead Plate Lunges

Rounds: 12 + 5 Kettlebell Swings

Wednesday, December 08, 2010

Wednesday's WOD

12.08.2010

Tabata Something Else

Air Squats
Row
Pull Ups
Sit Ups
Push Ups

Total: 66

Tuesday, December 07, 2010

Tuesday's WOD

12.07.2010

7 Rounds of:

7 Ground to Overhead (95lb m/65lb w)
7 Burpees

Time: 6:06

Monday, December 06, 2010

Monday's WOD

12.06.2010

17 Minutes AMRAP

30 Double Unders
10 Kettlebell Swings (53lb m/35lb w)
10 Clapping Push Ups

Rounds: 11 + 6 Kettlebell Swings