WOD - Friday, November 30, 2012

25 Kettlebell - 200 M. - 10 Sit ups

20 KB - Run - 20 Situps

15 KB - Run - 30 Situps

10 KB - Run - 40 Situps

5 KB - Run - 50 Situps

10 KB - Run - 40 Situps

15 KB - Run - 30 Situps

20 KB - Run - 20 Situps

25 KB - Run - 10 Situps

WOD - Thursday, November 29, 2012

3 Rounds
20 Push ups
20 Power C&J 95/135
Walking lunges - down & and back
20 Pull ups
20 Kettlbell swings

20 minute max.

WOD - Tuesday, November 27, 2012

15 Minute AMRAP
30 Double Unders
5 Deadlift
10 Box Jumps
15 Push Ups

WOD - Monday, November 26, 2012

10 Rounds
10 Thrusters (light)
10 Burpees
20 DUBS

WOD - Wednesday, November 21, 2012

18 MIN AMRAP:
Using the same bar:
5 SDLHP
5 Front squat
5 Push Jerk
5 Back squat

WOD - Tuesday, November 20, 2012

For time:
50 Push-ups
100 Situps
Run 800 meters
75 Push press
150 Double-unders

WOD - Monday, November 19, 2012

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, November 16, 2012

12 min. AMRAP
4 Burpees (hand release)
6 Grasshoppers (L & R = 1)
8 Wallball
10 Box jump

WOD - Thursday, November 15, 2012

5 Rounds
15 Deadlift 95/135
10 Pushpress 95/135
40 DUBS

WOD - Tuesday, November 13, 2012

20 minute AMRAP
5 Hang Squat Cleans
10 Box Jumps
15 KB Swings

WOD - Monday, November 12, 2012

50 Pullups
400 m.
21 Thrusters
800 m.
21 Thrusters
400 m.
50 Pullups

WOD - Friday, November 9, 2012

Four Rounds
8 Deadlift - Heavy
16 Burpees
16 Pullups
400 m.

WOD - Thursday, November 8, 2012

4 Rounds
400M Run
15 OHS
20 KB Swings

WOD - Tuesday, November 6, 2012

21-15-9
Cleans 95/135
Burpees
Split Jerks 95/135

WOD - Monday, November 5, 2012

2 Rounds
50 Wallball
50 Pushups
100 DUBS

WOD - Friday, November 2, 2012

AMRAP in 12 min.
Down: Bear crawl
Back: 5 standing broad jumps then 3 burpees  until all the way back.