Monday October 31, 2011

200M Run
50 Wallballs (12#@9'/20#@10')
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 - 100M Sandbag Carries (25#/40#)

NOTE:
*Broad Jump is a 2 foot (foot w/toes, not the distance) jump, land, turn around and a 2 foot (foot w/toes, not the distance) jump again. This is 2 reps. Place your distance with 2 marks on the ground and go back and forth.
*10 Sandbag Carries @ 100M is a total distance of 1000M.
*Original WOD finishes with:
10 - 100' Prowler Pushes (150#/250#) or 10 - 100' Tire Drags (150#/250#)

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Friday October 08, 2010

Sunday October 30, 2011

4 Rounds
400M Run
50 Squats

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Friday July 08, 2011

Saturday October 29, 2011

REST DAY

Friday October 28, 2011

3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps

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Friday November 19, 2010

or

3 Rounds
800M Run
*20 Push Press (60#/95#)
30 Situps (Unsecured)

*May Sub 20 Hand Release Pushups for 20 PP (60#/95#)
*If Subbing HRPU, please run 800M.

Thursday October 27, 2011

33 Calorie Row
33 Pullups
33 Deadlifts (135#/225)
33 Power Cleans (80#/135#)
33 Calorie Row

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Friday January 21, 2011

Wednesday October 26, 2011

REST DAY

Tuesday October 25, 2011

10 Rounds
3 HSPU
6 Deadlifts (135#/225#)
12 Pullups
24 Double Unders

Scaled Version:

10 Rounds
3 Pushups (Hand Release)
6 Deadlifts (Body Weight)
8 Pullups
24 Double Unders

*Sub 72 Singles for Double Unders.

Monday October 24, 2011

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

Sunday October 23, 2011

REST DAY

Saturday October 22, 2011

AMRAP in 15 Minutes
10 Wallballs (12#@9'/20#@10')
10 Toes 2 Bar
10 Box Jumps (20"/24")

Sub 20 Unsecured Situps for T2B or 10 K2E's

Friday October 21, 2011

4 Rounds
25 Box Jumps (20/24")
20 Kettlebell Swings (44/70#)
10 Toes to Bar

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Friday November 26, 2010

Thursday October 20, 2011

REST DAY

Wednesday October 19, 2011

5 Rounds
7 Squat Cleans (80#/135#)
14 Kettlebells (35#/53#)

Tuesday October 18, 2011

5 Rounds
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats

Monday October 17, 2011

REST DAY

Sunday October 16, 2011

5K Row

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Saturday March 27, 2010

Saturday October 15, 2011

21-18-15-12-9-6-3
50M Bear Crawl
Squat Cleans (60#/95#)
Double Unders (Singles X 3)
Deadlifts (110#/185#)
Box Jumps (20"/24")

Before each round do a 50M Bear Crawl. Hands must be flat on the ground while walking.
Make sure you stand completely upright on top of the box before stepping down.

Have Fun!

Friday October 14, 2011

REST DAY

Thursday October 13, 2011

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Monday April 04, 2011

Wednesday October 12, 2011

6 Rounds
400M Run
25 Burpees

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Wednesday August 04, 2010

All of you read my mind. This was the WOD posted and you all just did it. Keep up the good work.

Tuesday October 11, 2011

REST DAY

Monday October 10, 2011

30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)

Try Double Unders.
Make sure Pushups are hand release. This means chest all the way to the ground and lift hands off the ground. Then push up to completely locked out.

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Tuesday August 02, 2011

Sunday October 09, 2011

AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees

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Wednesday October 06, 2010

Saturday October 08, 2011

REST DAY

Friday October 07, 2011

4 Rounds
10 Deadlifts (135#/225# or Body Weight)
50 Double Unders (150 Singles)

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Thursday February 03, 2011

Thursday October 06, 2011

21-15-9
400m Run
Kettlebell Swings (35#/53#)
Burpees
Pullups

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Sunday June 13, 2010

Wednesday October 05, 2011

REST DAY

Tuesday October 04, 2011

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

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Friday November 05, 2010

and/or

5K Run

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Wednesday August 17, 2011

Thursday July 21, 2011

Monday October 03, 2011

AMRAP 10 Minutes
5 Deadlifts (95#/155#)
5 Power Cleans (95#/155#)
5 Ring Dips

Rest 1 minute, then

AMRAP 5 Minutes
20 Push Press (30#/45#)
5 Pullups

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Saturday January 15, 2011

Sunday October 02, 2011

REST DAY

Saturday October 01, 2011

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Friday July 16, 2010

Devin making sure it is the 14# WB!