WOD - Thursday, November 1, 2012

"DT"

5 rounds:
12 deadlifts 95/135 (less if you can't jerk 95 lbs.)
9 Hang Power Cleans
6 Jerks

If it takes less than 8 min. you went too light.  If more than 15 min., you went too heavy.  Stop the workout at 15 min. if not done yet. 

Same weight on the bar for all lifts.

WOD - Tuesday, October 30, 2012

5 Rounds
20 Grasshoppers video
30 Box jump
30 Wallball

WOD - Monday, October 29, 2012

Two rounds for time of:
50 Pull-ups
75 Sit-ups
50 Overhead squat 45/75 lbs.
75 Double-unders

WOD - Friday, October 26, 2012

"Columbus"

100 Overhead walking lunges w/wall ball
100 Wall balls
100 Box jump
100 pushups
400 meters

WOD - Thursday, October 25, 2012

50 Wallball
25 DUBS
50 Back squat
25 DUBS
50 Dips
25 DUBS
50 Situps
25 DUBS
50 Air squats

WOD - Tuesday, October 23, 2012

Let's break in those new jump ropes :)

DUBS - Push Press
25 - 5
20 - 10
15 - 15
10 - 20
5 - 25
10 - 20
15 - 15
20 - 10
25 - 5

WOD - Monday, October 22, 2012

800M Run
then...

5 RFT
3 Wall Climbs
13 Burpees
23 KB Swings 35/53

then...
Buy Out: 800M Run

WOD - Friday, October 19, 2012

1600 m.
3 min. rest
1200 m.
2 min. rest
800 m.
1 min. rest
400 m.

WOD - Thursday, October 18, 2012

"Grace"

30 Clean and Jerk

3 minute rest.  Then . . .

5 Rounds
10 pushups
10 pullups

WOD - Tuesday, October 16, 2012

AMRAP in 15 min.
10 burpee to boxjump
10 wallball
10 kettlebell swing

WOD - Monday, October 15, 2012

800 meters
50 Wallball
60 Pushups
70 Box jump
80 Situps
800 meters

WOD - Friday, October 12, 2012

5 Rounds
15 pushups
15 pullups
30 situps

WOD - Thursday, October 11, 2012

12 Minute AMRAP
5 Deadlift (heavy)
7 Burpee-Box stepover
9 Kettlebell
*burpee-step or jump over a box to a burpee on the other side

WOD - Tuesday, October 9, 2012

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

WOD - Monday, October 8, 2012

800M Run
60 Dubs
50 OH walking lunges 25/45
40 yards bear crawl
30 Wall Balls
20 KTEs
10 hanging power Snatches 95/135
5 Wall Climbs
800M Run

WOD - Friday, October 5, 2012

12 Minute AMRAP
30 Double Unders
7 Pull Ups
14 V-Ups video

WOD - Thursday, October 4, 2012

21-18-15-12-9-6-3

Box jump
Toes to bar
Push Press 65/95

WOD - Tuesday, October 2, 2012

10-9-8-7-6-5-6-7-8-9-10 
SDLHP 65/95
Thrusters 65/95
Run 200 m. after each round