WOD - Monday, November 1, 2010

Five rounds for time of:
10 Push ups
10 Dips
10 Burpee pull-ups

WOD - Friday, October 29, 2010

Complete as many rounds as possible 20 minutes of:
10 Wallball shots
10 Sit-ups
10 Box-jumps

WOD - Thursday, October 28, 2010

Complete as many rounds as possible 20 minutes of:
10 Hanging squat clean (55-75 lbs.)
10 Alternate rounds of dips & push-ups
10 Toes to bar

WOD - Tuesday, October 26, 2010

Five rounds for time of:
10 Wallball shots
10 Dead-lift (125-175 lbs.)
10 Overhead Squat (35-55 lbs.)
10 Pull-ups

WOD - Monday, October 25, 2010

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, October 22, 2010

75 Snatches from the floor to overhead
45-65 lbs.

WOD - Thursday, October 21, 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*100' is basically wall to stage

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Video

WOD - Tuesday, October 19, 2010

Ten rounds of:
3 times down and back
10 Pull-ups
95-105 lb. Front squat, 7 reps
10 Push-ups

WOD - Monday, October 18, 2010

"Forrest"

Three rounds for time of:
20 Pull-ups
25 Toes to bar
30 Burpees
Run 800 meters

WOD - Friday, October 15, 2010

Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

WOD - Wednesday, October 13, 2010

For time:
50 Wall ball shots
15 Dips
15 Pull-ups
40 Wall ball shots
12 Dips
12 Pull-ups
30 Wall ball shots
9 Dips
9 Pull-ups
20 Wall ball shots
6 Dips
6 Pull-ups
10 Wall ball shots
3 dips
3 Pull-ups

WOD - Tuesday, October 12, 2010

21-15-9

Dead Lift (115-165 lbs.)
Box Jump
Dips (do as many unassisted as possible)

WOD - Monday, October 11, 2010

"Tabata This!"

Tabata Kettle bell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

WOD - Friday, October 8, 2010

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 30-40 lbs.
Right-arm Dumbbell snatch, 30-40 lbs.
Pull-ups

WOD - Thursday, October 7, 2010

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 30-40 lbs.
Right-arm Dumbbell snatch, 30-40 lbs.
Pull-ups

OR

Five rounds for time of:
30 Sit-ups
20 Box Jumps
20 Push-ups
400 m.

WOD - Monday, October 4, 2010

For time:
65 pound Back squat, 50 reps
30 Pull-ups
85 pound Back squat, 40 reps
25 Pull-ups
105 pound Back squat, 30 reps
20 Pull-ups
125 pound Back squat, 20 reps
15 Pull-ups
145 pound Back squat, 10 reps
10 Pull-ups