Monday, January 31, 2011

Monday's WOD

01.31.2011

2 Rounds for time of:

50 Kettlebell Swings (70lb)
40 Box Jumps (24")
30 Medicine Ball Cleans (20lb)
20 Lunges (per leg)
10 Burpees

Time: 16:24

Thursday, January 27, 2011

Thursday's WOD

01.27.2011

12 minutes AMRAP:

6 Power Cleans (135lb)
12 Pull Ups
24 Double Unders

Rounds: 6 + 4 Power Cleans

Wednesday, January 26, 2011

Wednesday's WOD

01.26.2011

"Karen"

150 Wall Balls

Time: 7:40

Tuesday, January 25, 2011

Tuesday's WOD

01.25.2011

4 Rounds

Max reps bodyweight bench press followed by a 250m row

Round 1: 20/46.3
Round 2: 15/46.9
Round 3: 15/46.8
Round 4: 16/45.9

Monday, January 24, 2011

Monday's WOD

01.24.2011

7 Rounds

7 Thrusters (95lb)
7 Burpees
7 Pull Ups

Time: 8:22

Saturday, January 22, 2011

Saturday's WOD

01.22.2011

3 Rounds

10 Toes to Bar
400m Sandbag run
20 Push Ups (release at the bottom)
30 Air Squats

Time: 11:12

Friday, January 21, 2011

Friday's WOD

01.21.2011

Teams of 2: Ron and me

8 minutes AMRAP

Clean and Jerk (135lb)

Total: 88

Wednesday, January 19, 2011

Wednesday's WOD

01.19.2011

Death By Burpees...

We will be going by 2's till we reach 10, then it switches back to 1's

2 first minute
4 second minute
6 third minute
8 fourth minute
10 fifth minute
11 sixth minute
12 seventh minute

Total: 21

Tuesday, January 18, 2011

Tuesday's WOD

01.18.2011

"Blackjack"

Time: 11:54

Monday, January 17, 2011

Monday's WOD

01.17.2011

"Fight Gone Bad"

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

Total: 345

Saturday, January 15, 2011

Saturday's WOD

01.15.2011

15 Box Jumps, 1 Sit Up, 10 Double Unders
14 Box Jumps, 2 Sit Ups, 10 Double Unders
13 Box Jumps, 3 Sit Ups, 10 Double Unders
12 Box Jumps, 4 Sit Ups, 10 Double Unders
11 Box Jumps, 5 Sit Ups, 10 Double Unders
10 Box Jumps, 6 Sit Ups, 10 Double Unders
9 Box Jumps, 7 Sit Ups, 10 Double Unders
8 Box Jumps, 8 Sit Ups, 10 Double Unders
7 Box Jumps, 9 Sit Ups, 10 Double Unders
6 Box Jumps, 10 Sit Ups, 10 Double Unders
5 Box Jumps, 11 Sit Ups, 10 Double Unders
4 Box Jumps, 12 Sit Ups, 10 Double Unders
3 Box Jumps, 13 Sit Ups, 10 Double Unders
2 Box Jumps, 14 Sit Ups, 10 Double Unders
1 Box Jump, 15 Sit Ups, 10 Double Unders

Friday, January 14, 2011

Friday's WOD

01.14.2011

20 Minutes AMRAP

5 Knees to Elbow
10 Push Ups
5 Squat Cleans (75lb)

Rounds: 21

Thursday, January 13, 2011

Thursday's WOD

01.13.2011

"Football WOD"

12 minutes halves with 5 minutes halftime

60 Wall Balls + 60 Thrusters (45lb m/35lb w) = 6 points

100 Double Unders = 1 point

60 Kettlebell Swings + 60 Box Jumps = 3 points

Team 1: Kevin, Pete, and me

Total: 19 + 13 = 32

Team 2: Rolin, John, and me

Total: 24 + 24 = 48

Wednesday, January 12, 2011

Wednesday's WOD

01.12.2011

10 Minutes AMRAP

7 Pull Ups
7 Burpees

Rounds: 15

Tuesday, January 11, 2011

Tuesday's WOD

01.11.2011

500m Row in between each round:

21-15-9

Deadlifts (bodyweight)
Box Jumps

Time: 9:18

Monday, January 10, 2011

Monday's WOD

01.10.2011

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Time: 5:15

Friday, January 07, 2011

Friday's WOD

01.07.2011

15 Minutes AMRAP

10 Kettlebell Swings
10 Box Jumps
10 Hanging Power Cleans - 95lb

Rounds: 9 + 5 Kettlebell Swings

Thursday, January 06, 2011

Thursday's WOD

01.06.2011

"Fran"

21-15-9

Thrusters
Pull Ups

Time: 3:24

Tuesday, January 04, 2011

Tuesday's WOD

01.04.2011

12 Minutes AMRAP

7 Overhead Squats - 75lb
10 Ring Dips

Rounds: 8

"Annie"

Time: 6:15

Monday, January 03, 2011

Monday's WOD

01.03.2011

400m Run
10-9-8-7-6-5-4-3-2-1
Pull Ups
Burpees
Toes to Bar
400m Run

Time: 16:47