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