WOD - Monday, July 1, 2013

4 RFT
10 Snatches 85/115
20 Wall balls 14/20

WOD - Friday, June 28, 2013

"Annie"

50-40-30-20-10 reps of:

Double-unders
Sit-ups

WOD - Thursday, June 27, 2013

Suicide*
25 burpees
suicide
25 burpee pull-ups
suicide
25 burpee box jumps
suicide
25 dumbbell burpee deadlifts
suicide

*one suicide = baseline to near free throw line and back, baseline to half-court and back, baseline to far free throw line and back, baseline to opposite baseline and back.

WOD - Tuesday, June 25, 2013

21-18-15-12-9-6-3 reps of:

SDHP (75 lbs)
Push jerk (same bar)

WOD - Monday, June 24, 2013

Bike ride of 82 miles :)
or
What Jim posts later

Have a great day guys.  If you're interested, Harold posts info on Facebook daily at St Mark Annual Bike Ride.

WOD - Friday, June 21

5 Rounds
15 KTE's
15 Deadlifts 135/185
3 Wall walks

WOD - Thursday, June 20, 2013

30 Dips

30 Grasshoppers

30 Situps (incline if possible)

30 Pullups

30 Hollow rocks 
30 Wallball

30 Pistols

30 Pushups

30 Kettlebell

800 m.

WOD - Tuesday, June 18, 2013

SWOD
Find max back squat

12 min. AMRAP
14 deadlift
7 shoulder to overhead (same bar)
7 burpees

WOD - Monday, June 17, 2013

"Eva"

5 Rounds
800 m.
30 kettlebell
30 pullups

WOD - Thursday, June 13, 2013

"Kelly"

5 Rounds
400 m.
30 Box jump 20/24
30 Wallball

WOD - Tuesday, June 11, 2013

Seven rounds:

7 Dumbell snatch (each arm)

7 Pull-ups
7 Burpees

WOD - Monday, June 10, 2013

4 Rounds

Down: Bear crawls

Back: Run backwards

3 Rounds

Down: Two-footed standing broad jumps

Back: Run backwards

2 Rounds

Down: Walking lunges in front rack position

Back: Walk with bar locked out overhead

·         *75-115 lbs.

1 Round

Down & Back:  Bear crawls

WOD - Friday, June 7, 2013

7 Laps in the Academic Center

WOD - Thursday, June 6, 2013

SWOD
4-2-1  Max Bench press 

7 Minute AMRAP
7 Pullups
7 Hanging snatches

WOD - Tuesday, June 4, 2013

4 Rounds
400 m.

20 Burpees

25 Kettlebell

30 Situps

WOD - Monday, June 3, 2013

100 DUBS
50 Toes to bar
40 Shoulder to overhead (75-135 lbs.)
30 Deadlift (165-215)
100' walking lunges with bar in rack position

*Be careful choosing the weight for the lunges.  This is new to us.