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