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.