Friday August 31, 2012

REST DAY

Thursday August 30, 2012

30 Rounds for Distance
30 Second Row
30 Second Rest

or

30 Rounds for Distance
30 Second Run
30 Second Rest

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Saturday August 28, 2010

Wednesday August 29, 2012

"Nancy"

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

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Tuesday, June 21, 2011

Tuesday August 28, 2012

REST DAY

Monday August 27, 2012

25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups

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Wednesday May 18, 2011

Sunday August 26, 2012

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups

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Tuesday, February 08, 2011

Saturday August 25, 2012

REST DAY

Friday August 24, 2012

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

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Tuesday September 06, 2011

Thursday August 23, 2012

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

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Friday, September 03, 2010

Wednesday August 22, 2012

REST DAY

Funny Video by the Boys in Daisey Mountain Fire

Tuesday August 21, 2012

5 Rounds
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
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Wednesday March 31, 2010

Monday August 20, 2012

5 Rounds
5 Deadlifts (165/275#)
10 Burpees

Deadlift / Burpee WOD

Sunday August 19, 2012

REST DAY

Saturday August 18, 2012

AMRAP in 15 minutes
10 Kettlebell Swings (44/70#)
10 Box Jumps (20/24")
10 Ring Dips

Friday August 17, 2012

50-35-20
Wallballs (12#@9ft/20#@10ft.)
Pullups
Double Unders

Thursday August 16, 2012

REST DAY

Wednesday August 15, 2012

4 Rounds
500M Row
400M Run

Tuesday August 14, 2012

30 Toes to Bar
40 Power Cleans (80/135#)
50 Burpees

Monday August 13, 2012

REST DAY

Sunday August 12, 2012

4 Rounds
15 Kettlebell Swing (35#/53#)
400M Run
15 Ring Dips

Saturday August 11, 2012

4 Rounds
30 Jump and Touch (1 foot above reach)
20 Deadlifts (110#/185#)
10 Handstand Pushups*

Sub Push Press (80#/135#) for HSPU's. I do not want Table HSPU's as a sub unless it is a true up and down motion. Your arms and upper body need to be perpendicular to the ground throughout the entire motion. No more decline pushups from the table. For the Push Press sub, if you do not use RX'd than I want you to use a weight that you have to drop once in your set of 10. If you get all 10 the weight is to light.

Friday August 10, 2012

REST DAY

Thursday August 09, 2012

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

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Tuesday August 31, 2010

Previous Times with 4 Rounds:
Wednesday November 02, 2011

Wednesday August 08, 2012

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

*Watch the WOD demo

Tuesday August 07, 2012

REST DAY

Monday August 06, 2012

4 Rounds
7 Push Press (80#/135#)
14 Pullups

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Tuesday October 12, 2010

Sunday August 05, 2012

100 Thrusters (45#/75#)
1000M Row

Saturday August 04, 2012

REST DAY

Friday August 03, 2012

10 Snatches (80#/135#)
20 Pullups (C2B)
30 Box Jumps (20"/24")
40 Wallballs (14#/20#)
30 Box Jumps (20"/24")
20 Pullups (C2B)
10 Snatches (80#/135#)

*May substitute snatches with Clean and Jerks

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Thursday May 20, 2010

Thursday August 02, 2012

3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run

Wednesday August 01, 2012

REST DAY