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

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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

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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.

Saturday 121006

“Helen”
Three rounds for time:

400m Run
21 KB Swings 1.5 pd / 1.0 pd
12 Pull-ups

Post time to comments

Friday 121005

For time:

100 Thruster 95 lbs / 65 lbs

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Thursday 121004

“Manion”

Seven rounds of:

400m Run

29 Back Squat 135/95

Post time to comments

Wednesday 121003

Three rounds for time of:

15 Chest to bar Pull-ups
20 Burpees
15 Sumo deadlift high pulls 95 lbs / 65 lbs

Post time to comments.

Tuesday 121002

1-2-3-4-5-6-7-8-9-10 reps of:
Ground to overhead 155 lbs / 105 lbs
Hand release burpees
Post time to comments.

Monday 121001

As many rounds as possible in 20 minutes of:

7 Burpees
7 Thrusters 45 lbs / 30 lbs
7 Pull-ups
7 Sumo-deadlift high pulls 45 lbs / 30 lbs
7 Pistols

Post time to comments.