WOD - Tuesday, June 1, 2010

"Arnie"

With a single kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

WOD - Monday, May 31, 2010

"The Seven"

Seven rounds for time of:
7 push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings
7 Pull-ups

WOD - Friday, May 28, 2010

"Nutts"

For time:
30 push-ups
165 pound Deadlift, 15 reps
50 Box jumps
50 Pull-ups
75 Wallball shots
100 Box jumps
Run 400 meters with a weight collar

WOD - Thursday, May 27, 2010

Three rounds for time of:
30 seconds L-sit
25 barbell Good mornings - 45 lb.
50 sit-ups
25 Back Extensions - 10 lb. plate

Good Morning Video
L-sit Video

WOD, Tuesday, May 25, 2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups

WOD - Monday, May 24, 2010

21-15-9

back squat
dumb-bell push-press
box jump
pull-up
kettle bell swing

WOD - Friday, May 21, 2010

Four rounds for time of:
Run 400 meters
50 Squats

WOD - Thursday, May 20, 2010

For Time:
115 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

WOD - Tuesday, May 18, 2010

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

WOD - Monday, May 17, 2010

Rounds of 21-15-9

Thrusters (85 lbs.)
Pull-ups

WOD - Friday, May 14, 2010

"Karen"

For time:
150 Wallball shots

WOD - Thursday, May 13, 2010

Five rounds for time of:
15 Push-ups
15 Pull-ups
10 Power clean (85 lbs.)
200 m.
video

WOD - Tuesday, May 11, 2010

800m
50 situps
50 65lb pushpress
800m
50 situps
50 65lb pushpress
800m

WOD - Monday, May 10, 2010

Seven rounds for time of:
15 Push-ups
40lb dumbbells Squat clean, 10 reps
15 Pull-ups

WOD - Friday, May 7, 2010

Complete as many rounds in seven minutes as you can of:
10 - 75 lb. Thrusters
20 Sit-ups

WOD - Thursday, May 6, 2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

WOD - Tuesday, May 4, 2010

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD - Monday, May 3, 2010

21-15-9 reps for time of:
65 pound barbell Squat snatch
pull-ups
Video