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