WOD - Thursday, July 1, 2010

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

WOD - Tuesday, June 29, 2010

5 Rounds:
Down and Back - 45 lb. plate overhead
30 Wallballs
Down and Back - 45 lb. plate hanging in each hand

WOD - Monday, June 28, 2010

5 Rounds:
5 Deadlift
10 Pushups
15 Box Jumps
10 Pullups

WOD - Friday, June 25, 2010

Five rounds for time of:
400 meters
30 Box jumps
20 Kettlebell swings

WOD - Thursday, June 24, 2010

Three rounds for time of:
30-35 pound dumbbell Thruster, 15 reps
50 situps

WOD - Tuesday, June 22, 2010

Four rounds for time of:
Run 800 meters
40 Push-ups

WOD - Friday, June 18, 2010

4 Rounds:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

WOD - Thursday, June 17, 2010

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD - Tuesday, June 15, 2010

21-15-12-9-6-3

Hanging Clean (65-85 lbs.)
Dips

WOD - Monday, June 14, 2010

15 Wallball
60 Pushups
30 Wallball
30 Pushups
60 Wallball
15 Pushups

WOD - Friday, June 4, 2010

DO THE ONE YOU DIDN'T DO YESTERDAY

1. "Randy"

55 pound Power snatch, 75 reps for time.
Video

2. Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

WOD - Thursday, June 3, 2010

2 OPTIONS:

1. "Randy"

55 pound Power snatch, 75 reps for time.
Video

2. Four rounds, each for time of:
800 meter run

Rest as needed between efforts.