WOD - Friday, June 29, 2012

12 minute AMRAP of:
12 Push press 75/115
12 Pullups
12 Pistols (1-legged squats)

WOD - Thursday, June 28, 2012

20 minute AMRAP
5 Burpees
10 Wallballs
15 Kettlebell swings

WOD - Tuesday, June 26, 2012

21-15-9-15-21
DL 155/225
KB Swings 35/53 

WOD - Monday, June 25, 2012

SWOD
Bench press 3-3-3-3-3

AMRAP in 7 minutes:
6 Toes to bar
6 Snatches

WOD - Friday, June 22, 2012

4 Rounds for time of:
10 Hanging cleans 75/135
15 Pullups
10 Split jerk 75/135

Find a weight you can handle but really pushes you. Use the same bar for cleans and split jerk.

split jerk video

WOD - Thursday, June 21, 2012

50-30-10
Wallball
Double unders
Sit ups

WOD - Tuesday, June 19, 2012

3 Rounds for time of:
10 power snatches 65/95
15 pushups
15 pullups
20 box jumps

WOD - Monday, June 18, 2012

800m run
25 Wall ball
25 Toes to Bar
25 SDLHP 65/95
400m run
25 Thrusters 65/95
25 Box Jump Burpees
25 KB Swings
800m run

WOD - Friday, June 15, 2012

5 Rounds for time of:
50 Double-unders
15 Burpees
10 Pullups

WOD - Thursday, June 14, 2012

21-18-15-12-9-6-3
Hang Power Cleans 65/95
Push Press
Sit ups
*Even rounds=400M Run before the reps are performed

WOD - Tuesday, June 12, 2012

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

WOD - Monday, June 11, 2012

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad.

WOD - Friday, June 8, 2012

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD - Thursday, June 7, 2012

"Filthy 50"

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (45)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20,18,15)
50 Burpees
50 Double unders

WOD - Tuesday, June 5

Warm-up ends with 3 min. of Double Unders.

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

WOD - Monday, June 4, 2012

4 Rounds for time of:
10 Burpee to pullup
20 Box jump
10 Front squat 95/135
20 Kettlebell swing 35/50
400 meters