Saturday June 30, 2012

6 Rounds
25 SDHP (35#/53#)
15 Kettlebell Swings (35#/53#)
5 Pullups

Friday June 29, 2012

REST DAY

Thursday June 28, 2012

3 Rounds
10 Ground to Overhead (60#/95#)
200M Shuttle Sprints (50M up and back X 2)

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Friday February 24, 2012

Wednesday June 27, 2012

5 Rounds
200M Run
15 Thrusters (45#/75#)
15 Burpees Facing Bar

Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Turn around, face the bar again and repeat.

View Previous Times: Saturday May 21, 2011

Tuesday June 26, 2012

REST DAY

Monday June 25, 2012

5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute

Original WOD is Hang Cleans.

Sunday June 24, 2012

21-15-9
Deadlifts (135#/225#)
Thrusters (60#/95#)

Saturday June 23, 2012

REST DAY

Friday June 22,2012

AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)

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Tuesday August 16, 2011

Thursday June 21, 2012

4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups

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Friday, August 19, 2011

Wednesday June 20, 2012

REST DAY

Tuesday June 19, 2012

500M Row,
then
21-15-9
Thrusters (60#/95#)
Knees 2 Elbows
then
500M Row

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Monday September 06, 2010

Monday June 18, 2012

5 Rounds
25 Push Press (45/75#)
50 Double Unders (150 Singles)

Sunday June 17, 2012

REST DAY

Saturday June 16, 2012

10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute

Post times for each round or fastest and slowest time.

Friday June 15, 2012

4 Rounds
200M Run
20 Kettlebells (44#/70#)
20 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
10 Pullups

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Saturday, February 05, 2011

Thursday June 14, 2012

REST DAY

Wednesday June 13, 2012

5 Rounds
21 SDHP (60/95#)
7 Ring Dips

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Thursday, October 22, 2009

Tuesday June 12, 2012

#1
1 Mile Run
150 Double Unders (450 singles)
50 Burpees
800m run
100 Double Unders (300 singles)
35 Burpees
400m Run
50 Double Unders (150 singles)
20 Burpees

#2
1 Mile Run
75 Double Unders
50 Burpees
800m run
50 Double Unders
35 Burpees
400m Run
25 Double Unders
20 Burpees

•Do WOD #2 only if you want to do double unders but think RX'd is too much.

Monday June 11, 2012

REST DAY

Sunday June 10, 2012

AMRAP  in 15 minutes
10 Wallballs
10 Toes-2-bar
10 Box jumps

View previous times:
Saturday, October 22, 2011

Saturday June 9, 2012

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

*May use dumbbells if this is all you have. (25#x2/45#x2)

View previous times:
Tuesday, March 29, 2011

Friday June 8, 2012

REST DAY

Thursday June 7, 2012

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:
Wednesday, July 06, 2011

Wednesday June 6, 2012

"Annie"

50-40-30-20-10
Double Unders
Situps

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View previous times w/ run added:
Monday, July 11, 2011

Tuesday June 05, 2012

REST DAY

Monday June 04, 2012

6 Rounds
10 Deadlifts (110#/185#)
10 Pullups
10 Kettlebells (35#/53#)

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Saturday February 12, 2011

Sunday June 3, 2012

4 Rounds
500m row
25 Box Jumps (20/24")
400m Run

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Wednesday, December 16, 2009

Saturday June 2, 2012

REST DAY

Friday June 1, 2012

AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps

View Previous Times:
Wednesday, December 08, 2010