WOD - Tuesday, November 30, 2010

10 rounds for time of:
10 Pull ups
20 Back squats, 65 lbs.
Farmer carry - 45 lb. plate in each hand (down and back)

WOD - Monday, November 29, 2010

Tabata pull-up
Rest 1 minute
Tabata squat, 45 pound plate
Rest 1 minute
Tabata dip
Rest 1 minute
Tabata Deadlift, 145 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD - Wednesday, November 24, 2010

Two Rounds of:
30 Thrusters, 45 lbs.
20 pull-ups
30 Summo hanging high-pull, 45 lbs.
400 Meter run

WOD - Tuesday, November 23, 2010

As many rounds as possible in 15 minutes of:
10  push-ups
10 deadlifts (135-185 lbs.)
10 pull-ups
10 box jumps

WOD - Monday, November 22, 2010

"Collin"
Five rounds for time of:
Carry 35 lb. plate 400 meters
85 pound Push press, 12 reps
12 Box jumps, 24 inch box
65 pound Sumo deadlift high-pull, 12 reps

WOD - Friday, November 19, 2010

 "The Lobby"
Complete as many rounds as possible in 15 minutes of:

10 Wall ball

15 Box jump

10 Burpees (hands off the floor pushup)

15 Sit ups

10 Dips

WOD - Thursday, November 18, 2010

Three rounds for time of:
15 front squat
20 pull ups
30 sit ups
15 hang clean (75-95 lbs.)
20 toes to bar

WOD - Tuesday, November 16, 2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (heavy as possible)

WOD - Monday, November 15, 2010

"Blake"

Four rounds for time of:
100 foot Walking lunge with 25-45lb plate held overhead (half court and back)
30 Box jump
25 Wallball shots
10 Push-ups
10 Dips

WOD - Friday, November 12, 2010

"Nancy"

5 rounds for time of:
400 meter run
45-65 pound Overhead squat, 15 reps

* Start workout with 800 meters.  Jog the first 400 for a warm up, and then start the clock when you turn around to head back to Goodman.

WOD - Thursday, November 11, 2010

Max rounds and reps in eight minutes of:
8 push-ups
8 pull-ups
8 kettlebell swings
16 situps

WOD - Tuesday, November 9, 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OR

See last Friday

WOD - Monday, November 8, 2010

Three rounds for time of:
30 Kettlebell swings
25 Wall ball shots
20 Pull-ups

WOD - Friday, November 5, 2010

"Lumberjack 20"

20 Deadlifts (125-185 lbs.)
Run 400m
20 KB swings
Run 400m
20 Overhead Squats (30-65 lbs.)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans (30-40 lbs. each)
Run 400m

WOD - Thursday, November 4, 2010

"Barbara"

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

Rest 3 minutes between each round.  Bring cell phone or runners watch to time your own rounds and rest periods.

WOD - Tuesday, November 2, 2010

Four rounds for time of:
7 Squat Clean and Jerk (on the edge and from the floor each time)
400 m.