WOD - Friday, February 28, 2014

100 push-ups
100 sit-ups
100 squats
100 double-unders

WOD - Thursday, February 27, 2014

10 pull-ups     1 kettlebell
  9 pull-ups     2 kettlebell
  8 pull-ups     3 kettlebell
  7 pull-ups     4 kettlebell
  6 pull-ups     5 kettlebell
  5 pull-ups     6 kettlebell
  4 pull-ups     7 kettlebell
  3 pull-ups     8 kettlebell
  2 pull-ups     9 kettlebell
  1 pull-ups   10 kettlebell

then immediately:

10 wallball    1 box jump
  9 wallball    2 box jump
  8 wallball    3 box jump
  7 wallball    4 box jump
  6 wallball    5 box jump
  5 wallball    6 box jump
  4 wallball    7 box jump
  3 wallball    8 box jump
  2 wallball    9 box jump
  1 wallball   10 box jump

WOD - Tuesday, February 25, 2014

8 rounds:

10 burpees
15 alternating jump lunges
20 double unders
25 yrd shuttle run (5 x 5yrds)
60 second rest

WOD - Monday, February 24, 2014

50 Double-unders

Then:
21 - 15 - 9 reps of:
Deadlift
Toes to bar
Dips

Then:
50 double-unders

WOD - Friday, February 20, 2014

10 minute AMRAP:

10 Box jumps
20 Back extensions
40 double-unders

Rest 5 minutes, then:

Run 1 mile on the treadmill

WOD - Thursday, February 20, 2014

4 rounds:

15 pull-ups
15 kettlebell
30 1 arm OH walking lunge steps (with kettlebell)

WOD - Tuesday, February 18, 2014

Air Force WOD

Using a 95 lbs barbell:

20 thrusters
20 SDHP
20 push jerk
20 overhead squat
20 front squat

At the beginning of every minute, you must complete 4 burpees.  20 minute time limit.

WOD - Monday, February 17, 2014

2 rounds:

100m
40 squats
100m
30 sit-ups
100m
20 wallball
100m
10 box step-ups

All exercises must be completed holding a wallball.

WOD - Friday, February 14, 2014

5 rounds:

10 incline push-ups
20 Wallball
30 Kettlebell
40 Double-unders

WOD - Thursday, February 13, 2014

Burpee Box Jump ladder

Go as long as you can with a running clock, each minute adding one more burpee box jump:

First minute, 1 burpee box jump
Second minute, 2 burpee box jumps
Third minute, 3 burpee box jumps
And so on, until you can't finish the required number of reps in that minute

Once you're out, you get one minute rest, then do 6 per minute through 15 minutes.

WOD - Tuesday, February 11, 2014

6 rounds:

4 barbell bear complex (95/65 lbs)
6 burpee pull-ups


1 bear complex =
Clean, front squat, push press, back squat, push press

WOD - Monday, February 10, 2014

Double Tabata (40 seconds on, 20 seconds rest; 8 rounds of each)

Treadmill at 10% incline
Plank

Partner WOD - Friday, February 7, 2014

For this WOD, you need a partner at approximately your same skill level, against whom you will compete directly.  The winner is whoever completes the most reps of kettlebells and box jumps while the other guy does various down-and-back exercises in the gym.

Flip a coin to see who "reps" first.  That person does as many reps as possible of kettlebell while the partner does the down and back exercise.  As soon as the down-and-back partner finishes, he immediately starts repping while the other guy does the down-and-back.  Then you immediately move to round 2, etc.  Each partner keeps a running total of his reps.  Most reps wins.

Round 1
Rep: Kettlebell
Down-and-back:  Farmer Carry down and back twice (45 lbs plates)

Round 2
Rep: Box jumps
D-a-B:  Suicide carrying a 45 lbs plate

Round 3
Rep: Kettlebell
D-a-B:  OH walking lunges down and back (45 lbs plate)

Round 4
Rep: Box jumps
D-a-B:  3 broad jumps, 5 burpees

Round 5
Rep: Kettlebell
D-a-B:  sprint down and back 4 times

WOD - Thursday, February 6, 2014

"Annie"

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

Double-unders
Sit-ups


Then:
3 rep max bench press: 3-3-3

WOD - Tuesday, February 4, 2014

14 minute AMRAP

3 deadlift (heavy)
10 box jumps
15 kettlebell
5 burpees

WOD - Monday, February 3, 2014

10 wall walks
20 wallball
30 pull-ups
40 push-ups
50 air squats
60 sit-ups
5 wall walks