WOD - Monday, December 20, 2010

"Nutts"
For time:
20 Push-ups
215 lb. Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots
Run 400 meters
Run 400 meters with a 45lb plate

WOD - Friday, December 17, 2010

Five Rounds of:
10 Burpees (hands off floor)
10 Clean & Jerk

WOD - Thursday, December 16, 2010

Three rounds of:
10 Deadlifts
30 Situps
30 Back extensions

WOD - Monday, December 13, 2010

Five rounds for time of:
12 Kettlebell swings
12 Box jump
Run 300 meters
12 Burpees
12 Wall ball shots

WOD - Friday, December 10, 2010

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

WOD - Thursday, December 9, 2010

Three rounds for time of:
Run .3 miles on treadmill
15 Pull-ups
50 Squats
20 Push-ups

WOD - Tuesday, December 7, 2010

Three Rounds for Time of:
Bear crawl down
Back: 5 standing broad jumps w/3 burpees in between each set
20 Wallballs

WOD - Monday, December 6, 2010

21-18-15-12-9 rep rounds of:
Power Snatch - 45-75 lbs.
Wallball
Knees to elbows or Toes to Bar

WOD - Friday, December 3, 2010

Four Rounds for Time of:
On the stage
14 Push ups
14 Pistols (alternate legs)
14 Dips
400 meters on treadmill

Finish with 50 pull ups

WOD - Thursday, December 2, 2010

Five rounds for time of:
200 m.
95 lb. Thruster, 7 reps
200 m.
95 lb. Summo deadlift high pull, 7 reps