WOD - Monday, April 30, 2012

Five rounds for time of:
Run 400 meters
95-115 lb. Back squat, 20 reps

WOD - Thursday, April 26, 2012

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

WOD - Tuesday, April 24, 2012

5 Rounds for time of:
25 Double unders
10 Front squats (95-135 lbs.)
10 Burpees
10 Pullups

WOD - Monday, April 23, 2012

Eight rounds for max reps of:
Push-ups, 20 seconds
Rest 10 seconds
Dips, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds
Rest 10 seconds

WOD - Friday, April 20, 2012

Five rounds for time of:
12 Kettlebell swings
12 Box jump
12 Situps
12 Burpees
12 Wall ball shots

WOD - Thursday, April 19, 2012

For time:
Run 400 meters
21 Thrusters
21 Pull-ups
Run 300 meters
15 Thrusters
15 Pull-ups
Run 200 meters
9 Thrusters
9 Pull-ups

WOD - Tuesday, April 17, 2012

For time:
Run 800 meters
10 rounds of the couplet:
Incline push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

WOD - Monday, April 16, 2012

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump
Sit-up (double it)

WOD - Friday, April 13, 2012

For time:
Run 800 meters
10 rounds of the triplet:
Pull-up, 10 reps
Dips, 10 reps
Pushups, 10 reps
Run 800 meters

WOD - Thursday, April 12, 2012

Five rounds for time of:
5 Wall walks
50 Squats

WOD - Monday, April 9, 2012

3 x 8 minute AMRAP:
1.  4 Power Cleans-6 Box Jumps 20/24
2.  4 Push Jerks-6 Pullups
3.  4 Thrusters-6 Burpees
65-85 lbs.

WOD - Thursday, April 5, 2012

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Or

30 Squat clean & jerk

WOD - Tuesday, April 3, 2012

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

WOD - Monday, April 2, 2012

AMRAP in 18 min:
 5 Pullups
10 Deadlift
15 Wallball
20 Situps