Friday 120831

 “JT”
21-15-9

Handstand Push-ups
Ring Dips
Push-ups

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Thursday 120830

Three Rounds for time of:

15 Hang Power Clean 135 lbs / 95 lbs
15 Burpees
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Wednesday 120829

AMRAP in 18min of:

5 Hang Squat Clean 135lbs / 95 lbs
5 Thrusters 135 lbs / 95 lbs
5 Push Jerk 135 lbs /95 lbs


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Tuesday 120828

For time:
30 Jump and touch object 12" overhead
20 Deadlift, 185 lbs / 135 lbs
10 Handstand Push-ups
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Monday 120827

For time of:
21 Back squats 225 lbs / 155 lbs
42 GHD sit-ups
15 Back squats 225 lbs / 155 lbs
30 GHD sit-ups
9 Back squats 225 lbs / 155 lbs
18 GHD sit-ups
Post time to comments.

Saturday 120825

For load:

Push Press 2-2-2-2-2-2-2

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Friday 120824

"SHIP"

Nine rounds for time of:

7 Squat Clean 185/125 lbs
8 Burpee box jumps 36" / 24"

 

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Thursday 120823

"ANGIE"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Wednesday 120822

For time:

 

10 OHS
155/105 lbs
10 Box jump overs, 24/20"
10 Thruster 135/95 lbs
10 Power Clean 205/145 lbs
10 Toes to bar

10 Muscle-ups

10 Toes to bar

10 Power Clean 205/145 lbs
10 Thruster 135/95 lbs
10 Box jump overs, 24/20"
10 OHS 155/105 lbs

 

Post time to comments.

Tuesday 120821

For load:

Front squat 2-2-2-2-2-2

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Monday 120820

For time:
1RM Squat
1RM Press
1RM Deadlift
Post total to comments.

Saturday 120818

"FRAN"

For time:

21-15-9

Thruster 95/65 lbs
Pull-ups

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Friday 120817

"Isabel"

For time:

30 Snatch 135/95 lbs

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Thursday 120816

FOR TIME:

100 DU
200m farmer's carry 45 / 25 lbs
75 DU
200m farmer's carry
50 DU
200m farmer's carry

25 DU
200m farmer's carry

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Wednesdy 120815

"Blake"
Four rounds for time of:
100ft walking lunge 45 lbs / 30 lbs
30 Box jumps 24" / 20"
20 Wallballs 20 lbs / 14 lbs
10 Handstand push-ups
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Tuesday 120814

For time of:
10 Clean and jerk 185 lbs / 125 lbs
100m Sprint
7 Rope climbs
100m Sprint
1 Clean and jerk 185 lbs / 125 lbs
Post time to comments.

Monday 120813

Three rounds for time of:

8 Split snatches, alt legs  115lbs / 75lbs
14 Chest to bar pull-ups
400m Run

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Saturday 120811

"Tabata Awesomesauce"

Squats
Ring push-ups
Box jumps
Shoot-throughs

Post lowest number for each set to comments.

Friday 120810

For time of:

100 Squats
4 Rope climbs
75 Squats
3 Rope climbs
50 Squats
2 Rope climbs
25 Squats
1 Rope climb

Post time to comments.

Thursday 120809

10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 Body weight
Pushups
Clean .75 Body weight
Post time to comments.

Wednesday 120808

Eight rounds for time of:
400m Run
Rest 90sec
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Tuesday 120807

"Mr. Joshua"

Five rounds for time of:

400m Run

30 GHD sit-ups

15 Deadlifts 250lbs / 175lbs

Post time to comments.

Monday 120806

For time of:

50 Wallballs 20lbs / 14lbs

25 Toes to bar

40 Wallballs 20lbs / 14lbs

20 Toes to bar

30 Wallballs 20lbs / 14lbs

15 Toes to bar

20 Wallballs 20 lbs / 14 lbs

10 Toes to bar

10 Wallballs 20 lbs / 14lbs

5 Toes to bar

Post time to comments.

Saturday 120804

Team WOD

 

Run 400m

Rope Climb

Squat Clean 95 lbs / 65 lbs

Push-ups

Burpees

Rest

 

One team member is always running. When that team member returns from the run then everybody switches.

 

Post individual reps to comments.

Friday 120803

Continuous squats and push-ups
Perform one squat and one Push-up in the first minute, continue with two squats and push-ups for the second minute, three squats and push-ups for the third minute until you are no longer able to complete all squats and push-ups in the time frame. 
Post rounds to comments.

Thursday 120802

"Joy"

70 Burpees
60 Sit-ups
50 Kettlebell  swings 1.5 pd / 1.0 pd
40 Pull-ups
30 Handstand push-ups

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Wednesday 120801

"Nasty Girls"

Three rounds for time of:

50 Squats
7 Muscle-ups
10 Hang Power Clean, 135 lbs / 95 lbs

Post time to comments