WOD - Tuesday, August 31, 2010

21-18-15-12-9-6-3 rounds of:
Sumo deadlift high-pull, 60 lbs.
Push jerk, 60 lbs.

WOD - Monday, August 30, 2010

For Time:
21-15-9

25 lb. dumbell - Turkish get-up (alternate arms)
45 lb. bar - Sotts Press (video)

WOD - Friday, August 27, 2010

For time:

21 Pull-ups
12 Dips
12 Push-ups

18 Pull-ups
11 Dips
11 Push-ups

15 Pull-ups
10 Dips
10 Push-ups

12 Pull-ups
9 Dips
9 Push-ups

9 Pull-ups
8 Dips
8 Push-ups

6 Pull-ups
7 Dips
7 Push-ups

3 Pull-ups
6 Dips
6 Push-ups

WOD - Thursday, August 26, 2010

"Fran"
21-15-9
75-95 lb. Thrusters
Pullups

Finish with 50 pushups

WOD - Tuesday, August 24, 2010

Tie a five-pound plate to hang an honest 15" above your tiptoe reach and complete 5 rounds for time of:
40 Jump and touch
35 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

WOD - Monday, August 23, 2010

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

WOD - Friday, August 20, 2010

Three rounds for time of:
21 Clean and Jerk
21 Pullups
50 Squats

WOD - Thursday, August 19, 2010

Complete as many rounds in twenty minutes as you can of:
4 Dips
6 Pushups
6 Pullups
8 Kettlebell swings

WOD - Tuesday, August 17, 2010

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

WOD - Monday, August 16, 2010

Three rounds for time of:
30 Wallball shots
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

WOD - Friday, August 13, 2010

As Many Rounds as Possible in 25 min.
5 Deadlift (165 lbs)
13 Pushups
9 Box jumps

WOD - Thursday, August 12, 2010

Ten rounds for time of:
65 pound Thruster, 10 reps
15 push-ups

WOD - Wednesday, August 11, 2010

Ground to Overhead - 5,000 lbs.

lift a barbell from the ground to an overhead lock-out in any way you wish for a total of 5,000 lbs. Each rep must begin from the ground.

Any combination of methods can be used, such as Clean & Jerk, Snatch, Press, or Thruster.

WOD - Tuesday, August 10, 2010

Five rounds for time of:
30 Situps
25 Box Jump
20 Kettlebell
15 Pushups
10 Pullups

WOD - August 9, 2010

Complete as many rounds as possible in 20 minutes of:
135 pound Back squat, 7 reps
35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

WOD - Friday, August 6, 2010

Five rounds for time of:
10 Push-ups
10 Pull-ups
Overhead squat, 10 reps
15 Toes to bar
40 Sit-ups

WOD - Thursday, August 5, 2010

Three rounds for time of:
600 meter run (Row 500 meters)
30 Box jumps, 24 inch box
25 Back extensions
135 pound Deadlift, 20 reps

Wednesday

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

WOD - Tuesday, August 3, 2010

6 Rounds:
400 m. run
25 Burpees

WOD - Monday, August 2, 2010

Three rounds for time of:
40 Box Jumps
25 Wallball "2-fer-1s", 20 pound ball
* Air squat between throw and the next catch