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.