Monday 131231

Fight Gone Bad

Thre rounds for time of:

1 minute of Wallballs, 20 lbs / 14 lbs
1 minute of Sumo Deadlift High Pulls, 75 lbs / 50 lbs
1 minute of Push Press, 75 lbs / 50 lbs
1 minute of Box jumps, 20" / 16"
1 minute of Row for calories
1 minute of Rest

Post total reps of all three rounds.

Saturday 121229

“JOSH”
For time of:

21 OHS 95/65
42 Pull-ups
15 OHS 95/65
30 Pull-ups
9 OHS 95/65 

18 Pull-ups

Friday 121228

Five rounds for time of:

30 Kettlebell swings 1.5 pd / 1.0 pd
10 Squat clean thruster 1.5 pd / 1.0 pd (5 on each arm)
15 Burpees

Post time to comments.

Thursday 121227

"Josh"
For time of:
21 Overhead squats 95 lbs / 65 lbs
42 Pull-ups
15 Overhead squats 95 lbs / 65 lbs
30 Pull-ups
9 Overhead squats 95 lbs / 65 lbs
18 Pull-ups

Post time to comments.

Wednesday 121226

Three rounds for time of:
1 Rope climb
10 Back squat 155 lbs / 105 lbs
20 Push press 155 lbs / 105 lbs
30 Knees to elbows
40 Box jumps 24" / 20"
Post time to comments.

Saturday 121222

5 rounds:
Back squat max reps @ 70%.
7 Burpee Box jumps (20,24”)
*Rest 90 sec. between rounds.

Friday 121221

Three rounds for time of:
50 Wallballs 20 lbs / 14 lbs
12 Squat cleans 135 lbs / 95 lbs
15 Push-ups
Post time to comments.

Thursday 121220

Every other minute, on the minute with a partner for time of:
3 Push press as heavy as possible
20 Sit-ups
Post total rounds completed.

Wednesday 121219

21-15-9 rep rounds for time of:

Power snatches 115 lbs / 75 lbs
Burpee box jumps 24" / 20"

Post time to comments.

Tuesday 121218

Two rounds for time of:

50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Overhead squats 95 lbs / 65 lbs
50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Toes to bar

Post time to comments.

Monday 121217

"Blake"
Four rounds for time of:

100ft Walking lunge 45 lbs / 35 lbs overhead
30 Box jumps 24" / 20"
20 Wallballs 20 lbs / 14 lbs
10 Handstand push-ups

Post time to comments.

Saturday 121215

"Barbara"
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes
Post time to comments.

Friday 121214

Seven rounds for time of:
12 Thrusters 75 lbs / 55 lbs
9 Toes to bar
100m run carrying a medicine ball 20 lbs / 14 lbs
Post time to comments.

Thursday 121213

Partner Tabata
20 seconds of work followed by 20 seconds of rest.  You and your partner will switch places after each tabata.
Back squat 135 lbs / 95lbs
Deadlift 135 lbs / 95lbs
Bench press 135 lbs / 95 lbs
Power cleans 135 lbs / 95 lbs
Post total number of reps to comments.

Wednesday121212

For time of:

144 Burpees Pull-ups

Post time to comments.

Tuesday 121211

"Annie"

50-40-30-20-10
Double-unders
Sit-ups

Post time to comments.

Monday 121210

For time of:

5 Turkish get-ups 1.5 pd / 1.0 pd
10 Burpees
15 Toes to bar
20 Kettle bell swings 1.5 pd / 1.0 pd
25 Over the box jumps 24" / 20"
30 Double-unders
25 Over the box jumps 24" / 20"
20 Kettlebell swings 1.5 pd / 1.0 pd
15 Toes to bar
10 Burpees
5 Turkish get-ups 1.5 pd / 1.0 pd

Post time to comments.

Saturday 121208

Partner WOD

40 Handstand Push-ups
100 Pull-ups
50 Toes through Rings
60 Deadlifts, 225 lbs / 155 lbs
60 Push Press, 95 lbs / 65 lbs
100 Kettlebells 1.5 pd / 1.0 pd
60 Wallballs, 20 lbs / 14 lbs

Partners working opposite each other switching every minute.

Post time to comments

Friday 121207

Five rounds for time of:

10 Clean & Jerks, 155 / 105 lbs
1 Legless rope climb

Post time to comments.

Thursday 121206

Snatch balance

3-3-2-2-1-1-1

Post Max load to comments.

Wednesday 121205

"Diane"
21-15-9 rep rounds of:
Deadlift 225 lbs / 155 lbs
Handstand push-ups
Post time to comments.

Tuesday 121204

30 Kettlebell swings 2.0 pd / 1.5 pd

On the minute, every other minute for seven minutes. One burpee penalty for every missed rep.
Then....
Front squat
10-1-20-1-30-1
Post loads to comments.

Monday 121203

Three rounds for time of:

10 Overhead squats 135 lbs / 95 lbs
50 Double-unders

Post time to comments.

Saturday 121201

"Benny"
Two rounds for time of:
24 Handstand push-ups
100m Run
24 Deadlift 135 lbs / 95 lbs
100m Run
24 Push press 95 lbs / 65 lbs
100m Run
24 Burpees
Post time to comments.

Friday 121130

Two rounds for time of:

50 Pull-ups
75 Sit-ups
50 Overhead squats 75 lbs / 55 lbs
75 Double-unders

Post time to comments.

Thursday 121129

As many reps as possible of:

5 minutes of Squats
4 minutes of Push press 95 lbs / 65 lbs
3 minutes of Double-unders
2 minutes of Front squats
1 minute of Pull-ups

Post total reps to comments.

Wednesday 121128

"Hanson"

Five rounds for time of:

30 Kettlebell swings 2.0pd / 1.5 pd
30 Burpees
30 GHD sit-ups

Post time to comments

Tuesday 121127

For time of:

20-18-12-8

One minute of double-unders between each set

Deadlifts 115 lbs / 75 lbs
Medicine ball cleans 20 lbs / 14 lbs

Post time to comments.

Monday 121126

"Elizabeth"

21-15-9 rep rounds for time of:

Squat cleans 135 lbs / 95 lbs
Dips

Post time to comments.

Wednesday 121121

Two rounds for time of:
Each minute on the minute, perform 2 burpees

35 Jumping lunges
35 Push press with medicine ball 20 lbs / 14 lbs
35 Ground to over the shoulder with medicine ball 20 lbs / 14 lbs
35 Sit-ups
35 Pull-ups

Post time to comments.

Tuesday 121120

Tabata Thrusters 45 lbs / 30 lbs
Then...
200 Sumo deadlift high pulls 45 lbs / 30 lbs
Post lowest number for thrusters and time for SDLHP to comments.

Monday 121119

"Fran"
21-15-9 rep rounds for time of:
Thruster's 95 lbs / 65lbs
Pull-ups
Post time to comments.

Saturday 121117

For time:

150 Sumo Deadlift High Pull, 45 lbs / 30 lbs
Rest 3 minutes
100 Push Press, 45 lbs / 30 lbs
Rest 2 minutes
50 Sumo Deadlift High Pull
25 Push Press

Post time to comments

Friday 121116

Three rounds for time:

15 Sotts Press, 45 lbs / 30 lbs
15m Handstand walk
10s L-sit Hold
15m Handstand walk

Post time to comments.

Thursday 121115

"Tom"
As many rounds as possible in 25 minutes of:

7 Muscle-ups
11 Thrusters 155 lbs / 105 lbs
14 Toes to bar

Post rounds to comments.

Wednesday 121114

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

Tuesday 121113

Post results to comments

Monday 121112

For time of:

30 Clean and jerks 135 lbs / 95 lbs
500m Run
5 Rope climbs
500m Run
100 Burpees

Post time to comments.

Saturday 121110

For 15 minutes, on the minute, switch movements:
Squat cleans 135 lbs / 95 lbs
Box jumps 24" / 20"
Post total number of reps to comments.

Friday 121109

Three rounds for time of:

15 Ground bench press 45 lbs / 30 lbs
25 GHD hip extensions
800m Run

Post time to comments.

Thursday 121108

For Max load of:

3x3x3x3x3

Post weight to comments.

Wednesday 121107

For time of:

100 Burpee Pull-ups

Post time to comments.

Tuesday 121106

One rep max of:

Front squat
Snatch
Clean and jerk
Push press
Weighted push-ups

Post weight to comments.

Monday 121105

For time of:

100ft Walking lunge
50 Push-ups
50 Double-unders
25  Knees to elbows
5 Rope climbs
50 Box jumps 24" / 20"
25 Overhead squats 65 lbs / 45 lbs
25 Strict Pull-ups
50 Sit-ups

Post time to comments.

Saturday 121103

As many rounds in 18 min of:

10 Kettlebell swings 1.5 pd / 1.0 pd
10 Pull-ups
10 sec L-sit hold
10 Goblet squats 1.5 pd / 1.0 pd

Post rounds to comments.

Friday 121102

For Max load:

5x5x5x5x5
Deadlift

Post weight to comments.

Thursday121101

"Jack"

As many rounds as possible in 20 minutes of:

10 Push press 115 lbs / 75 lbs
10 Kettlebell swings 1.5 pd / 1.0 pd
10 Box jumps 24"/ 20"

Post rounds to comments.

Wednesday 121031

Partner WOD for time of:

31 Overhead squats 75 lbs / 55 lbs
31 Bench press from ground
31 Double-unders (partner holds bar)
31 Front squats
31 Floor Sweepers
31 Double-unders (partner holds bar)
31 Back Squats
31 Push press
31 Double-unders (partner holds bar)
31 Hang Squat cleans
31 Steps carrying bar overhead
31 Double-unders (partner holds bar)

5 star jump

Tuesday 121030

Four rounds for time of:

2 Rope climbs
5 Handstand push-ups
10 One legged squats with 45 lbs / 30 lbs overhead
15 Burpees

Post time to comments.

Monday 121029

With a Tabata clock, three rounds for time of:

50 Sit-ups
50 Squats
25 Incline push-ups
25 Power cleans 95 lbs / 65 lbs

Post time to comments.

Saturday 121027

For time of:
2 Rope climbs
20 Shoot-throughs
30 Paralette shoot-throughs
40 Medicine ball ground to overhead 20 lbs / 14 lbs
50 Jumping lunges
60 Push press 95 lbs / 65 lbs
Post time to comments.

Friday 121026

For time of:
100 Pull-ups
On the minute perform 10 jump tucks
Post time to comments.

Thursday 121025

"Randy"

30 Snatches 75 lbs /55 lbs

Post time to comments.

Wednesday 121024

For time of:
25-20-15-10-5 reps of:
Deadlifts 135 lbs / 95 lbs
Bar facing Burpees
Kettlebell swings 2.0 pd / 1.5 pd
Post time to comments.

Tuesday 121023

Post results to comments

Monday 121022

For time of:

21-15-9

GHD wallball sit-up 10 lbs / 8 lbs
2 for 1 Wallballs 20 lbs / 14 lbs

Post time to comments.

Saturday 121020

In teams of two, the bar/kettlebell must not be touch the ground. If it touches the ground, 20 burpees will be added to the end as a penalty.
200 Overhead squats 95 lbs / 65 lbs
200 Kettlebell swings 1.5 pd / 1.0 pd
200 Partner Burpees
Post time to comments.

Friday 121019

For time of:
21-15-9
Deadlifts 225 lbs / 155 lbs
Overhead squats 135 lbs / 95 lbs
Post time to comments.

Thursday 121018

For time of:
30 Clean and Jerk  185 lbs / 130 lbs
Then...
For load and body weight:
Weighted Pull-ups
1x1x1x1x1x1x1
Post time and weight to comments.

Wednesday 121017

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings 2.0 pd / 1.5 pd

Post rounds to comments.

Tuesday 121016

Five rounds for time of:

15 Lunge steps 95 lbs / 65 lbs
30 Double-unders

Post time to comments.

Monday 121015

Team of Three to complete with two people working at a time:

100 Pull-ups
200 Medball  cleans 20 lbs / 14 lbs
300 Push press with a medball 20 lbs / 14 lbs
400 Sit-ups
500 Squats
600 Jump ropes

Post time to comments.

Saturday 121013

Three rounds of:

 

30 Narrow grip ring rows

30 Push-ups

30 Sit-ups

 

Post time to comments

Friday 121012

50-40-30-20-10 rep rounds of:

Sumo Deadlift Highpull, 45 lbs / 30 lbs

Wallballs, 20 lbs / 14 lbs

Post time to comments

Thursday 121011

"The Seven"

7 Handstand Push-ups

7 Thruster 135 lbs / 95 lbs

7 Knees to Elbows

7 Deadlifts 240 lbs / 170 lbs

7 Burpees

7 Kettlebells Swings 2 pd / 1.5 pd

7 Pull-ups

Post time to comments

Wednesday 121010

Split Snatch

2x2x2x2x2

Then....

15 minutes of Chelsea:

5 Pull-ups
10 Push-ups
15 Squats

Post total rounds completed to comments.

Tuesday 121009

"Coe"

Ten rounds for time of:

10 Thrusters 95 lbs / 65 lbs
10 Ring push-ups

Post time to comments.

Monday 121008

For total number of reps:

Eight rounds of:

20 sec Hang power clean 115 lbs / 80 lbs
10 sec Rest
20 sec Push press 115 lbs / 80 lbs
10 sec Rest

Post total reps to comments.