Monday September 30, 2013

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.

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Wednesday June 27, 2012

Sunday September 29, 2013

5 Rounds
10 Push Press (80/135#)
10 Burpees

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Thursday, May 19, 2011

Saturday September 28, 2013

REST DAY

Friday September 27, 2013

4 Rounds
15 Pullups
15 Deadlifts (Body Weight)
30 Walking Lunges

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Friday, May 13, 2011

Thursday September 26, 2013

5 Rounds
5 OH Squats (60#/95#)
10 Toes to Bar
15 Hang Squat Cleans (60#/95#)
20 Double Unders (60 Singles)

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Thursday May 12, 2011

Wednesday September 25, 2013

REST DAY

Tuesday September 24, 2013

5 Rounds
200M Run
10 Power Cleans (80#/135#)

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Wednesday, May 04, 2011

Monday September 23, 2013

5 Rounds
10 Knees to Elbows
20 Walking Lunges
10 Pushups (Hand Release)
20 Kettlebell Swings (35#/53#)

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Wednesday, August 17, 2011

Sunday September 22, 2013

REST DAY

Saturday September 21, 2013

Start with 4 Burpees and on the minute every minute do 4 Burpees. Complete the following:
20 Thrusters (60#/95#)
20 SDHP (60#/95#)
20 Push Press (60#/95#)
20 Overhead Squats (60#/95#)
20 Front Squats (60#/95#)

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Friday May 06, 2011

Friday September 20, 2013

5 Rounds
10 Kettlebells (35#/53#)
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run.

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Monday, April 25, 2011

Thursday September 19, 2013

REST DAY

Wednesday September 18, 2013

800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)

Record Time for each 800M Run.

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Friday, February 26, 2010

Tuesday September 17, 2013

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

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Monday May 27, 2013

Monday September 16, 2013

REST DAY

Sunday September 15, 2013

5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees

* May Sub with Bumper Plate

Saturday September 14, 2013

Active Rest Day

Friday September 13, 2013

REST DAY

Thursday September 12, 2013

5 Rounds
15 Wallball Squat Cleans (12#/20#)
15 Wallball Shots (12#@9'/20#@10')

Make sure you tap the wallball on the ground in between each rep of the squat cleans.

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Friday, April 22, 2011

Wednesday September 11, 2013

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

Tuesday September 10, 2013

REST DAY

Monday September 09, 2013

AMRAP in 20 Minutes
Max Reps Deadlifts (185#110#)
400M Run

Sunday September 08, 2013

6 Rounds
5 Deadlifts
5 Thrusters
5 Push Press
5 Overhead Walking Lunges
25 Situps

RX'd weight is 60#/95#

Once each round is started the barbell may only touch and go. You can not drop bar, or rest bar on ground. Complete each round without dropping!

If by chance you drop the bar, finish the round and post your time and which rounds you failed!

Saturday September 07, 2013

REST DAY

Friday September 06, 2013

800m Run
400m run backwards
800m run
400m run backwards

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Tuesday, February 28, 2012

Thursday September 05, 2013

5 Rounds
200M Run
20 Push Press/Jerks (60#/95#)
10 Burpees

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Tuesday April 12, 2011

Wednesday September 04, 2013

REST DAY

Tuesday September 03, 2013

21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps

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Tuesday September 11, 2012

Monday September 02, 2013

3 Rounds
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20/24")

View Similar WOD times (4 Rounds):
Saturday July 21, 2012

Sunday September 01, 2013

REST DAY