WOD - Tuesday, January 31, 2012

Five rounds for time of:
9 Pullups
15 Dips
21 Summo High Pulls (65-95 lbs.)

WOD - Monday, January 30, 2012

"Desforges"

Five rounds for time of:
12 Deadlift 165-225 lbs
20 Pull-ups
12 Clean and jerk 85-135 lbs.
20 Knees to elbows

WOD - Friday, January 27, 2012

For time:
50 Back squats (55 lbs.)
50 Pullups
40 Back squats (60 lbs.)
40 Pullups
30 Back squats (65 lbs.)
30 Pullups
20 Back squats (70 lbs.)
20 Pullups
10 Back squats (75 lbs.)
10 Pullups

WOD - Thursday, January 26, 2012

8 rounds of:
Run 400 meters
Rest 90 seconds

WOD - Tuesday, December 24, 2011

Seven rounds for time of:
7 Front squat
10 Pull-ups

WOD - Monday, January 22, 2012

Seven rounds for time of:
7 Deadlift (165-205 lbs.)
7 Tuck Pullups

WOD - Friday, January 20, 2012

Three rounds for time of:
50 Sumo high pulls - 45 lbs.
400 meters
50  Thrusters - 45 lbs.
30 Pull-ups

WOD - Thursday, January 19, 2012

21 Squat cleans
31 Dips
15 Squat cleans
22 Dips
9 Squat cleans
13 Dips

WOD - Tuesday, January 17, 2012

Five rounds for time of:
12 Wallball shots
12 Knees to elbows
12 Kettlbell swings

WOD - Monday, January 16, 2012

"Tabata This!"
Summo High Pull (hanging)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Double-under

WOD - Friday, January 13, 2012

Max Score for:
Deadlift
Clean
Snatch
5 attempts at each lift.  Add heaviest weight at each lift for one final score (weight).

OR

10 rounds for time of:
20 Double unders
20 Situps

WOD - Thursday, January 12, 2012

"Filthy Fifty"
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lbs.
50 Back extensions
50 Wall ball shots, 15-20 lbs.
50 Burpees
50 Double unders

WOD - , Tuesday 10, 2012

As many rounds as possible in 15 min.:
10 Dips
10 Pullups
10 Kettlebell swings (go heavy)

WOD - Monday, January 9, 2012

Ten rounds for time of:
15 Deadlift (95-125 lbs.)
15 push-ups

WOD - Friday, January 6, 2012

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

WOD - Thursday, January 5, 2012

Complete as many rounds in 20 minutes as you can of:
3 Wall climbs
10 Pistols (one legged squats, alternating)
15 Pull-ups

WOD - Tuesday, January 3, 2012

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

5 min. rest:
3-3-3 Overhead squat