Thursday June 30, 2011

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (18#-21# or 26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

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Friday April 23, 2010

Wednesday June 29, 2011

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

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Monday May 03, 2010

Tuesday June 28, 2011

REST DAY

Monday June 27, 2011

AMRAP in 15 Minutes
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar

Sunday June 26, 2011

Bottom to Bottom Tabata Squats
then,
1 Mile Run

This is 20 seconds of work (squats) with 10 seconds of rest. The kicker is that the rest is in a squat position. No resting your butt against your legs (calves) or using your elbows to brace yourself on your knees. This is a squat resting in a parallel position to the ground. Do this for 8 rounds. Immediately after run 1 Mile.
Record your lowest reps for any given round and also the total reps. Do not forget to record your time for the mile run.

Saturday June 25, 2011

REST DAY

Friday June 24, 2011

21 Thrusters (60#/95#)
21 Pullups
200M Run
15 Thrusters (60#/95#)
15 Pullups
200M Run
9 Thrusters (60#/95#)
9 Pullups
200M Run
*Burpees* (if issued)

*Here's the catch. Every time that you drop the bar (thrusters) or drop from the bar (pullups) you are to add 5 burpees for each "drop" to the end of your WOD. Max Burpees set at 50 (that is 10 drops).

Thursday June 23, 2011

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

RX'd is 80#/135# for entire workout.

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Monday February 21, 2011

Wednesday June 22, 2011

REST DAY

Tuesday June 21, 2011

"Nancy"

5 Rounds
400M Run
15 OH Squats (60#/95#)

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Thursday November 25, 2010

Monday June 20, 2011

Make Up Day
or
Active Rest Day

Post results to WOD Day

Sunday June 19, 2011

REST DAY

Saturday June 18, 2011

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Friday February 18, 2011

Friday June 17, 2011

"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups (Hand Release)
15 Air Squats

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Sunday February 06, 2011

Thursday June 16, 2011

REST DAY

Wednesday June 15, 2011

25-20-15-10-5
Kettlebell Swings (44#/70#)
Burpees

Tuesday June 14, 2011

4 Rounds
100' Walking Lunges
30 Box Jumps (20"/24")
20 Wallballs (12#@9'/20#@10')
10 Burpees

Monday June 13, 2011

REST DAY

Sunday June 12, 2011

5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats

Saturday June 11, 2011

3 Rounds
500M Row
20 Burpees
10 Clean and Push Press/Jerks (80#/135#) - G2OH

Friday June 10, 2011

REST DAY

Thursday June 09, 2011

21-15-9
Box Jumps (20"/24")
Power Snatches (60#/95#)
Pullups

Wednesday June 08, 2011

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

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Wednesday July 07, 2010

Tuesday June 07, 2011

REST DAY

Monday June 06, 2011

21-15-9
Deadlifts (135#/225#)
Push Press/Jerks (80#/135#)

Sunday June 05, 2011

7 or 10 Rounds
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
100M Run or 20 Double Unders (60 Singles)

*Do the Run if you did the jumprope on this wod last time on Thursday June 02, 2011.
*Do the Jumprope if you did the Run on this wod last time on Thursday June 02, 2011.

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Thursday June 02, 2011

Saturday June 04, 2011

REST DAY

Friday June 03, 2011

AMRAP in 12 Minutes
10 Box Jumps (20"/24")
20 Situps
5 Power Cleans (60#/95#)

Thursday June 02, 2011

7 or 10 Rounds
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
20 Double Unders (60 Singles) or 100M Run

Wednesday June 01, 2011

REST DAY