WOD - Friday, April 30, 2010

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Dips
20 Push-ups

WOD - Thursday, April 29, 2010

Four Rounds:
3 front squats
3 shoulder press
100 jump rope

WOD - Tuesday, April 27, 2010

20 Push-ups
30 Dips
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

WOD - Monday, April 26, 2010

50 Wall ball shots, 20 pound ball
20 Pushups
20 Pullups
40 Wall ball shots, 20 pound ball
16 Pushups
16 Pullups
30 Wall ball shots, 20 pound ball
12 Pushups
12 Pullups
20 Wall ball shots, 20 pound ball
8 Pushups
8 Pullups
10 Wall ball shots, 20 pound ball
4 Pushups
4 Pullups

WOD - Friday, April 23, 2010

Three rounds for time of:
15 Hang power cleans (95 lbs?)
15 Burpees

WOD - Thursday, April 22, 2010

5 Rounds:
3 Back Squats
20 Dips
20 Pushups

WOD - Tuesday, April 20, 2010

Clean one rep every minute on the minute for 15 minutes.

WOD Monday, April 19, 2010

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
30 Back extensions

WOD - Friday, April 16, 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

WOD - Thursday, April 15, 2010

Complete as many rounds in 30 minutes as you can of:
205 pound Deadlift, 5 reps
10 - alternate with pushups, pullups, & wallball
9 Box jumps

WOD - Tuesday, April 13, 2010

Five rounds for time of:
30 or 35 lb. Dumbbells split clean, 15 reps
15 Pull-ups

If you are experiencing muscle fatigue (like I am right now), you could substitute:
Five rounds of:
400 m.
30 situps

WOD - Monday, April 12, 2010

5 Rounds
20 Back Squats
20 Pushups
20 dips

WOD - Friday, April 9, 2010

Five rounds for time of:
135 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

WOD - Thursday, April 8, 2010

FILTHY 50 For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (100 jump rope)

WOD - Tuesday, April 6, 2010

4 Rounds:
5 front squats (alternate rounds with back squats)
20 pushups
400 m.
5 deadlifts
30 situps

WOD - Monday, April 5, 2010

For time:
10 Dumbbell Clean & Jerks
2 pull-up
9 Dumbbell Clean & Jerks
4 pull-up
8 Dumbbell Clean & Jerks
6 pull-up
7 Dumbbell Clean & Jerks
8 pull-up
6 Dumbbell Clean & Jerks
10 pull-up
5 Dumbbell Clean & Jerks
12 pull-up
4 Dumbbell Clean & Jerks
14 pull-up
3 Dumbbell Clean & Jerks
16 pull-up
2 Dumbbell Clean & Jerks
18 pull-up
1 Dumbbell Clean & Jerks
20 pull-up

Weekend WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD - Friday, April 2, 2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.