WOD - Friday, December 30, 2011

Seven rounds for time of:
20 Double unders
10 Hanging cleans
10 Overhead squats (25-35 lb. plate)
20 Situps

WOD - Wednesday, December 28, 2011

5 rounds for time of:
20 Wallball
20 Grasshoppers
10 Deadlift

WOD - Monday, December 26, 2011

Complete as many rounds as possible in 20 minutes of:
18 Box jumps
15 Knees to elbows
12 Pull-ups

WOD - Friday, December 23, 2011

For time:
20 Pullups
20 Dips
100 Push press (45-65 lbs.)
50 Kettlebell swings

WOD - Thursday, December 22, 2011

Four rounds for time of:
400 m.
30 pushups
5 snatches (go big)

WOD - Tuesday, December 20, 2011

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings
40 Double-unders

WOD - Monday, December 19, 2011

Five rounds for time of:
25-35-45 lbs.(barbell) overhead walking lunges, 50 feet (half-court)
21 Burpees

WOD - Friday, December 16, 2011

Seven rounds for time of:
15 Kettlebell swing
15 Power clean
15 Box jumps

WOD - Thursday, December 15, 2011

Three Rounds for Time of:
20 pullups
20 dips
20 dumbell thrusters (20-30 lbs).

WOD - Tuesday, December 13, 2011

Three rounds for time of:
20-30 lb. Dumbbell squat snatch, 15 reps, right arm
30 Sit-ups
20-30 lb.  Dumbbell squat snatch, 15 reps, left arm
15 Knees to Elbows

WOD - Monday, December 12, 2011

Seven Rounds for Time of:
3 Power Cleans (each rep from the ground) - Find a weight that pushes you
15 Pushups
15 Pullups

WOD - Friday, December 9, 2011

AMRAP in 20 min. of
200 meters
20 Deadlift - 115-135 lbs.
15 Situps
10 Pushups

WOD - Thursday, December 8, 2011

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps
10 Sumo-deadlift high-pull
10 Thruster

Rest 1 minute between rounds

WOD - Tuesday, December 6, 2011

Back Squat 3-3-3-3-3 reps

WOD - Monday, December 5, 2011

"Eva"

Five rounds for time of:
Run 800 meters
30 2 pood Kettlebell swing
30 Pull-ups

WOD - Friday, December 2, 2011

15-12-9-6-3 reps for time of:
Power clean - 75-115 lbs.
Bar-facing burpee

WOD - Thursday, December 1, 2011

Complete as many rounds in fifteen minutes of:
15 Pullups
20 Wall ball shots
Run 200 meters

WOD - Tuesday, November 29, 2011

Tabata pull-up
Rest 1 minute
Tabata squat, 45 lbs.
Rest 1 minute
Tabata dip
Rest 1 minute
Tabata double-unders

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

WOD - Monday, November 28, 2011

"DT"

Five rounds for time of:
12 Deadlift
9 Hanging cleans
6 to overhead

Pick one weight for entire WOD

WOD - Wednesday, November 23, 2011

“Mike”

Three rounds for time of:
10 pull ups
20 toes to bar
30 sit ups elbows behind head and to the knees
40 push ups
50 push press

WOD - Tuesday, November 22, 2011

“Matteson”

For time:
100 Burpee to Box jump
• Hands off the floor
• Full extension at top of box

WOD - Monday, November 21, 2011

"Nutts"

For time:
20 Dips
15 Deadlift - go bigger than usual
30 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate

WOD - Friday, November 18, 2011

"Stump"

Three rounds for time of:
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m

WOD - Thursday, November 17, 2011

AMRAP in 18 min:
10 Deadlift
15 Wallball
20 Situps
Bear crawl - down & back

WOD - Tuesday, November 15, 2011

"Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile

WOD - Monday, Novermber 14, 2011

Coach Wally from South Bend Crossfit
- Surprise WOD by Wally
- Snatch instruction

WOD - Friday, November 11, 2011

100 reps - Burpee straight to a Pullup

WOD - Thursday, November 10, 2011

Two rounds for time of:
20 Clean and Jerk
40 Box jump
60 Sit ups

WOD - Tuesday, November 8, 2011

“White”

Five rounds for time of:
20 Pullups
10 Toes to bar
20 Walking lunge steps with 35 lb. plate held overhead
Run 400 meters

WOD - Monday, November 7, 2011

'09 Crossfit Games Couplet

Three rounds for time of:
30 Wallball shots (15 lbs.)
30 Power Squat snatches (45 lbs.)
(movement initiates with barbell below the knees)

WOD - Friday, November 4, 2011

Filthy 50
50 Box jump

50 Jumping pull-ups
50 Kettlebell swings, 45 lb.
50 Steps Walking lunge
50 Knees to elbows
50 Push press, 45 lb.
50 Back extentions
50 Wall ball
50 Burpees
50 Double unders

WOD - Thursday, November 3, 2011

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

WOD - Tuesday, November 1, 2011

Five rounds for time of:
95 pound barbell Overhead walk, down & back
30 Wallball shots
45 pound Farmer carry, down & back

WOD - Monday, October 31, 2011

Three rounds for time of:
15 Overhead squat
15 L Pull-ups
15 Split-jerks
15 Knees to elbows
15 Hanging clean
15 Back extensions, with 25 pounds

WOD - Friday, October 28, 2011

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps) - or scale
Sumo deadlift high-pull 75 pounds (Reps) - or scale
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps) - or scale
Burpees

WOD - Thursday, October 27, 2011

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

WOD Demonstration Video

WOD - Tuesday, October 25, 2011

21-15 and 9 rep rounds of:
Left-arm Kettlebell/dumbbell snatch (35-45 lb.)
Right-arm Kettlebell/dumbbell snatch (35-45 lb.)
Pull-ups

Video

WOD - Monday, October 24, 2011

10 rounds for time of:
9 Push-ups
9 Dips
6 Deadlift
12 Pull-ups
24 Double-unders

WOD - Friday, October 21, 2011

Three rounds for time of:
10 Overhead squat
50 Double-unders

WOD - Thursday, October 20, 2011

Five rounds for time of:
Run 200 meters
10 pull-ups & 10 dips
Run 200 meters
20 Wall ball
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

WOD - Tuesday, October 18, 2011

Five rounds for time of:
7 Squat clean - 105-125 lbs.
14 Kettlebell swings - 55 lbs.

WOD - Monday, October 17, 2011

MIKES' CHOICE:

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

OR

Five rounds for time of:
7 Squat clean - 105-125 lbs.
14 Kettlebell swings - 55 lbs.

WOD - Friday, October 14, 2011

5 Rounds for time of:
20 Wallball
20 Burpees

WOD - Thursday, October 13, 2011

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 Pull-ups
10 Knees to Elbows
12 Back Extension with 25 pound plate
15 Sit-ups with 25 pound plate

WOD - Tuesday, October 11, 2011

Front Squat 2-2-2-2-2
Back Squat 2-2-2-2-2

WOD - Monday, October 10, 2011

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, October 7, 2011

For time:
20 Push-ups
15 Deadlift, 165-185 lbs.
25 Box jumps
50 Pull-ups
100 Wallball shots
Run 400 meters
Run 400 meters with a 45lb plate

WOD - Thursday, October 6, 2011

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

WOD - Tuesday, October 4, 2011

Five rounds for time of:
15 Push-ups
15 Shoulder Press - 68 lbs.
15 Pull-ups
24 Weighted walking lunges, 35 lb. dumbbells

WOD - Monday, October 3, 2011

21-18-15-12-9-6-3 reps for time of:
65-95 lb. Squat clean
Double-unders
145-165 pound Deadlift
Box jump
Begin each round with a 50 meter Bear crawl.

WOD - Friday, September 30, 2011

Three Rounds for Time of:
20 - 35 lb. Dumbbell snatch, right arm
15 - Pull-ups
20 - Sit ups
35 lb. Dumbbell snatch, left arm
20 - 15 - Pull-ups
20 - Sit ups

WOD - Thursday, September 29, 2011

500 m.
30 Wallball Shots, 15-20 lbs.
20 knees to elbows
30 Box jumps
20 Sumo-deadlit high-pull, 68 lb. bar
30 Burpees
20 Shoulder to overhead, 75-95 lbs.
20 Bent over row (each arm),  35-45 lbs.

WOD - Tuesday, September 27, 2011

Seven rounds for time of:
15 Pull-ups
15 Power Squat Clean
15 Push-ups

WOD - Monday, September 26, 2011

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots
10 Toes to bar
10 Box jumps

WOD - Friday, September 23, 2011

Fight Gone Bad
Three Rounds of 5 events; each lasting one minute, then moving immediately to the next.  There is a one minute break between the three rounds.

"A"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top

Box Jump

Wall ball - 15 lb.
Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep

"B"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top
Sit up with medicine ball - 15 lbs. - ball must touch the ground at both ends of each sit up
Wall ball - 15 lb.
Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep

WOD - Thursday, September 22, 2011

Three Rounds of:

15 Push ups

15 Dips
145-185 lb Deadlift, 10 reps
20 Sit ups

20 Back extentions

15 Double unders

WOD - Tuesday, September 20, 2011

5 Rounds:
Bench Press (first round should be somewhere between 10-20 reps - use same weight)
Pullups (first round should be at least 10 reps - use band if needed)

Walk between rooms as rest period.  This is not a timed WOD.

WOD - Monday, September 19, 2011

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

WOD Demo Video

WOD - Friday, September 16, 2011

21-15-9 rep rounds of:
Power Snatch - 45-75 lbs.
Wallball
Knees to elbows

WOD - Thursday, September 15, 2011

Three rounds for time of:
25 Push ups
25 Pull ups
25 Dips
75 Squates

WOD - Tuesday, September 13, 2011

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

WOD - Monday, September 12, 2011

Four rounds for time of:
Run 400 meters
15 Thrusters
15 Pull-ups

WOD - Friday, September 9, 2011

Mike and Steve are out today.  If your working out, do yesterdays' WOD.  It took 15 min.
- use light bars with 25 lb. bumper plates for hanging squat clean
- 45-50 lb. kettlebell
- 15-18 lb. wallball
- jump ropes on the half wall in the back room

WOD - Thursday, September 8, 2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, dumbbells
25 Back extensions
30 Wall ball shots

WOD - Tuesday, September 6, 2011

Thruster 3-3-3-3-3-3-3

WOD - Friday, September 2, 2011

15-12-9-6-3 reps for time of:
Power clean - 75-115 lbs.
Bar-facing burpee


WOD Demo

WOD - Thursday, September 1, 2011

Eight rounds for max reps of:
55-75 lb. Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

WOD Demonstration Video

WOD - Tuesday, August 30, 2011

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots
15 Pull ups

WOD - Monday, August 29, 2011

Five rounds of:
3 Cleans
20 Burpees

WOD - Friday, August 26, 2011

5 Rounds
15 Deadlift
30 Situps

WOD - Thursday, August 25, 2011

"Nancy"

5 Rounds
400 m.
15 Overhead Squats

WOD - Tuesday, August 23, 2011

5 Rounds
400 m.
30 Box Jump
20 Kettlebell Swing

WOD - Friday, June 10, 2011

3 Rounds:
25 Burpees (hands off the ground)
25 Wallball

WOD - Wednesday, June 8, 2011

AMRAP in 12 min.:
10 dips
15 wallball
20 box jump

WOD - Tuesday, June 7, 2011

Back to posting after a short hiatus. Mike, Danny, and Steve are back from injury and "vacations".

 For Time:
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 30-35 lbs.
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead

WOD - Thursday, May 26, 2011

5 Rounds for Time:
Farmer's carry - Down & back (45 lb. plates)
30 Squats
15 Pull-ups
15 Push-ups

WOD - Tuesday, April 24, 2011

Tabata
20:10 x 8 each of:
Knees to bar
Push press - dumbell (25-35 lbs.)
Sit ups
Kettlebell swing

WOD - Tuesday, May 10, 2011

Five rounds for time of:
15 Thruster (55-75 lb.)
15 Burpee over bar (front facing)

WOD - Monday, May 9, 2011

AMRAP in 20 minutes of:
5 Pull-ups
10 Wall ball shots
15 Kettlebell swings

WOD - Thursday, May 5, 2011

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

WOD - Tuesday, May 3, 2011

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats
Burpees

WOD - Monday, May 2, 2011

60 Summo deadlift high pull
45 Thrusters
30 Pullups
   * 45 lb. bar

WOD - Friday, April 29, 2011

AMRAP in 20 minutes of:
15 Pushups
15 Pullups
15 Dips
Run 400 meters

WOD - Thursday, April 28, 2011

AMRAP in 7 minutes of the following rep scheme:
(65 lb. bar)

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
15 Thrusters
15 Pull-ups
18 Thrusters
18 Pull-ups
21 Thrusters
21 Pull-ups...

* This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD - Tuesday, April 26, 2011

For time:
25 Walking lunge steps
30 Pull-ups
50 Box jumps
20 Double-unders
30 Dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, 30-35 lbs.
25 Back extensions
30 Wall ball shots
30 Push-ups

WOD - Monday, April 25, 2011

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD - Thursday, April 21, 2011

Complete as many rounds and reps in 20 minutes of:
5 Power clean (85-105 lbs.)
10 Toes to bar
15 Wall ball shots

Wednesday, April 20, 2011

Seven rounds for time of:
15 Kettlebell swing (45 lb. dumbbell if needed)
15 Power clean (from the floor) 75-85 lbs.
15 Box jumps

WOD - Tuesday, April 19, 2011

Three rounds for time of:
"4 in 20" (down and back twice)
50 Push-ups
"4 in 20"
50 Sit-ups
"4 in 20"
50 Squats
"4 in 20" 
50 Back extensions

WOD - Monday, April 18, 2011

Five Rounds for Time:
95 lb. Clean & Jerk - 7 Reps
20 Pullups
90 sec. break

WOD - Friday, April 15, 2011

Three Rounds
Walking lunges (down and back twice)
25 Pullups

WOD - Thursday, April 14, 2011

For Time
60 Bar-facing burpees (see video)
30 Overhead squats - 55-75 lbs.
20 Pushups
20 Dips
20 Pullups

WOD - Tuesday, April 12, 2011

"Fight Gone Bad"

One minute at each station for three rounds (one minute break between each round)
Push Press - 65 lbs.
Box Jump
Wallball
Sumo Deadlift High Pull - 65 lbs.
Sit up with green medicine ball - touch behind head and beyond feet

WOD - Monday, April 11, 2011

Run 1600 meters (to lightpole/fire hydrant by College Park Church and back)
Rest 3 minutes
Run 1200 meters (to Church and back to ceramics lab intersection)
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD - Friday, April 8, 2011

AMRAP in 10 minutes:
5 Push press
10 Dips
10 Push ups

WOD - Thursday, April 7, 2011

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

WOD - Tuesday, April 5, 2011

21-15-9 reps of:
Deadlift
Push Press

OR (for the people who loaded logs into a dump truck last night)

3 Rounds for Time of:
800 meters
50 back extentions
50 situps

WOD - Monday, April 4, 2011

Five rounds for time of:
Run 400 meters
5 Back squats

WOD - Friday, April 1, 2011

AMRAP in 15 min.
9 Deadlift (115-135 lbs.)
12 Push-ups
15 Box jumps, 24" box

WOD - Wednesday, March 30, 2011

1 mile
30 Pushups
30 Pullups
800 m.
30 Pushups
30 Pullups
1 mile

WOD - Tuesday, March 129, 2011

"Scuffle Gone Bad"

4 rounds 1 minute at each station with 1 min. off between each round
Summo deadlift high pull (55 lbs.)
Push Press (55 lbs.)
Kettlebell swing (full vertical extension)

WOD - Monday, March 28, 2011

"Matteson"

100 burpees (full pushup) to box jump
  * each burpee transitions straight into a box jump

WOD - Friday, March 25, 2011

21-15-9 reps of:
Deadlift
Overhead squat

WOD - Thursday, March 24, 2011

Five rounds for time of:
15 Power dumbbell cleans, 20 lbs.
20 Wall ball shots

WOD - Tuesday, March 22, 2011

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Sitting shoulder press

WOD - Monday, March 21, 2011

 For Time:
10 Front squats (75-95 lbs.)
15 Pullups
9 Front squats
15 Pushups
8 Front squats
15 Dips
7 Front squats
15 Pullups
6 Front squats
15 Pushups
5 Front squats
15 Dips
4 Front squats
15 Pullups
3 Front squats
15 Pushups
2 Front squats
15 Dips
1 Front squats

WOD - Friday, March 18, 2011

"Weaver"
Four rounds for time of:
10 Pull-ups
15 Push-ups
15 Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

or

"Mick"
AMRAP in 20 Minutes
Down and back - 5 broad jump then 3 burpees (hands off the ground)
15 Kettlebell swings
15 Wallball
20 Situps

WOD - Thursday, March 17, 2011

AMRAP in 12 minutes of:
25 Box Jumps
15 Power snatches

WOD - Tuesday, March 15, 2011

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

WOD - Monday, March 14, 2011

Seven rounds for time of:
10 Wallball shots
10 Pull-ups

After:
5 sets of 3 bench press

WOD - Friday, March 11, 2011

AMRAP in 20 min.

10 Pushups

20 Situps
10 Burpees 
10 Wall ball shots 

20 Lunges w/medicine ball overhead

WOD - Thursday, March 10, 2011

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD - Tuesday, March 8, 2011

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

WOD - Monday, March 7, 2011

Four rounds for time of:

15 Pull ups
15 Push ups
15 Deadlifts
Walking Lunge, 30 steps

WOD - Friday, March 4, 2011

Five rounds for time of:
95 lb. Back squat, 20 reps
10 Push press

WOD - Thursday, March 3, 2011

Three Rounds
Run 400 meters
15 - 45 pound squat snatch, 15 reps
10 push-ups
10 pull-ups

WOD - Tuesday, March 1, 2011

Five rounds of:
15 Dips
15 Burpee
15 Pull-ups
Run 800 meters (7 laps in Gates)

WOD – Monday, February 28, 2011

5 Rounds for Time

Round 1 – Carry set of DB’s (35’s & 40’s) from basement to 4^th floor, then do 20 hanging cleans, then run down other stairwell to basement where you do 20 push-ups.

Rounds 2-5 – Run up stairs to 4^th floor, 20 hanging cleans, down other stairwell to basement, 20 pushups.

WOD - Friday, February 25, 2011

AMRAP (as many rounds as possible) 20 min.

10 pullups
15 situps on ball
10 shoulder press
15 back extensions on ball
.

WOD - Thursday, February 24, 2011

For time:

800 m.
30-35 lb. Dumbbell squat snatches, 50 reps
600 m.
Dumbbell squat snatches, 36 reps
400 m.
Dumbbell squat snatches, 20 reps

These are one-arm squat snatches, alternating arms.

WOD - Tuesday, February 22, 2011

Five rounds for time of:
25-35-45 lbs.(barbell) overhead walking lunges, 50 feet (half-court)
21 Burpees

WOD - Monday, February 21, 2011

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, February 18, 2011

Five rounds for time of:
Run 400 meters
15 Deadlift
30 Wall ball shots

WOD - Thursday, February 17, 2011

50-40-30-20 and 10 rep rounds of:
Box jumps
Sit-ups

WOD - Tuesday, February 15, 2011

As many rounds as possible in 20 min of:
10 Push-ups
20 Box jumps
10 Pull-ups
400 meters

WOD - Monday, February 14, 2011

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Start at 30 or 35 lbs.  Increase by 5 lbs.  Adjust up or down as needed.

WOD - Friday, February 11, 2011

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
10 Pull-ups
10 Toes to bars
15 Wall-balls

WOD - Thursday, February 10, 2011

Seven rounds for time of:
15 Kettlebell swing (45 lb. dumbbell if needed)
15 Power clean (from the floor) 65-75 lbs.
15 Box jumps, 24" box

* Sorry about Tuesday . . . didn't have internet access.

WOD - Monday, February 7, 2011

150 Wallball

WOD - Friday, February 4, 2011

SEE THURSDAY

WOD - Thursday, February 3, 2011

For time:
Deadlift, 21 reps
400 meter Run
Deadlift, 18 reps
400 meter Run
Deadlift, 15 reps
400 meter Run
Deadlift, 12 reps
400 meter Run

WOD - Tuesday, February 1, 2011

For time:
85 pound Thruster, 15 reps
20 Pull-ups
65 pound Thruster, 21 reps
30 Pull-ups
45 pound Thruster, 36 reps
40 Pull-ups

WOD - Monday, January 31, 2011

For time:
50 Box jump
25 Pull ups
25 Push ups
50 Kettlebell swing
50 sit-ups
50 Dumbbell Hang power clean (30-35 lbs. - clean to squat)
800 meter Run
50 Back extensions

WOD - Friday, January 28, 2011

100 dumbell hanging squat cleans (30-35-40 lbs.)

WOD - Thursday, January 27, 2011

Ten rounds, each for time of:
65-95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (one lap in Goodman)
Rest 1 minute

WOD - Thursday, January 25, 2011

Three rounds for time of:
25 Push ups
25 Pull ups
25 Dips
75 Squates

WOD - Monday, January 24, 2011

Three rounds for time of:
10  Deadlift
200 meters
20 Box jump

or

Three rounds for time of:
Run 800 meters
Rest 2 minutes

WOD - Friday, January 21, 2011

21 Pull ups*
20 Pistols**
18 Pull ups
16 One legged squats, alternating legs
15 Pull ups
12 One legged squats, alternating legs
12 Pull ups
8 One legged squats, alternating legs

* Try to do as many pull ups unassisted as possible
** One legged squats, alternating legs, leg as parallel to the ground as possible

WOD - Thursday, January 20, 2011

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row (30-35-40 lbs.)

WOD - Tuesday, January 18, 2011

Five Rounds for Time of:
10 Back squats (135-165 lbs.)
15 Kettle bell swings
20 Box jumps
25 Sit ups

WOD - Monday, January 17, 2011

21-15-9 reps of:
Clean 95 lbs.
Dips
Pushups

WOD - Friday, January 14, 2011

Five rounds of:
40 Sit-ups
5 Push jerk
* choose a tough weight for you.  Go from shoulders to overhead by dropping under the weight (jerk).

WOD - Thursday, January 13, 2011

Complete as many rounds as possible in 15 minutes of:
200 meters
Alternate between 25 Push-ups then 25 pull-ups each round

WOD - Tuesday, January 11, 2011

Three rounds for time of:
10 Push ups
10 Dips
30 Wallball shots
10 Pull ups
15 Power clean - 95 lbs. (each rep from the floor)

WOD - Monday, January 10, 2011

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Here's a video of the WOD

WOD - Friday, January 7, 2011

As many rounds as possible in 20 min. of:
6 Deadlift (155-185 lbs.)
7 Burpees
10 Kettlebell
200 m.

30 pullups after 20 min. is up

WOD - Thursday, January 6, 2011

Half a "Murph"
800 m. run
50 Pullups
100 pushups
150 Squats
800 m. run

WOD - Tuesday, January 4, 2011

As Many Rounds as Possible in 20 Minutes of:
10 pushpress (75 lbs.)
5 front squat (75 lbs.)
10 kettle bell swing
10 box jump

WOD - Monday, January 3, 2011

3 rounds for time of:
Run 400 meters
30 Overhead squats, 45 lbs.
21 Pull-ups