Friday December 31, 2010

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Sunday July 04, 2010

Thursday December 30, 2010

REST DAY

Wednesday December 29, 2010

400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run

View Previous Times:
Thursday July 01, 2010

Tuesday December 28, 2010

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Saturday July 10, 2010

Monday December 27, 2010

REST DAY

Sunday December 26, 2010

21-18-15-12-9-6-3
Power Snatches (60#/95#)
Wallballs (12#/20#)
Knees 2 Elbows

Saturday December 25, 2010

MERRY CHRISTMAS

3 Rounds
400M Run
15 Pullups
50 Squats
15 Pullups

Friday December 24, 2010

REST DAY

Thursday December 23, 2010

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Thursday December 24, 2009

Times:

Wednesday December 22, 2010

5 Rounds
200M Run
15 Wallballs (12#/20#)
10 Jumping Lunges
5 Burpees

Tuesday December 21, 2010

REST DAY

Monday December 20, 2010

3 Rounds
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)

Times:

Sunday December 19, 2010

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run

Time each run!

Saturday December 18, 2010

REST DAY

Friday December 17, 2010

AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups

Thursday December 16, 2010

4 Rounds
500M Row
20 Burpees
10 S2OH - Push Press/Jerk (85#/135#)

Wednesday December 15, 2010

Rest Day

Tuesday December 14, 2010

AMRAP in 15 Minutes
400M Run
10 Deadlifts (Body Weight)

Monday December 13, 2010

5 Rounds
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups

Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.

Sunday December 12, 2010

REST DAY

Saturday December 11, 2010

4 Rounds
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)

We are now doing 3X's for sub

Friday December 10, 2010

3 Rounds
30 Wallballs
30 Squat Snatches (45/75#)

Thursday December 09, 2010

REST DAY

Wednesday December 08, 2010

AMRAP in 10 Minutes
4 HSPU
8 KB (44#/70#)
12 Situps

Tuesday December 07, 2010

30 Box Jumps (20"/24")
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run

Monday December 06, 2010

REST DAY

Sunday December 05, 2010

7 Rounds
10 Kettlebell Swings (44#/70#)
10 Pullups

Saturday December 04, 2010

5 Rounds
500m Row
7 Thrusters (85/135#)

Add 20-30% of normal thruster weight

View previous times: January 30, 2010

Friday December 03, 2010

REST DAY

Thursday December 02, 2010

5 Rounds
10 Power Cleans (85#/135#)
10 Burpees

View Similar WOD:
Monday October 18, 2010

Wednesday December 01, 2010

AMRAP in 20 Minutes
7 Toes 2 Bar
100' Lunges
7 Ring Dips