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