Thursday 130131

Six rounds for time of:

24 Squats
24 Push-ups
24 Walking lunges
50ft sprints 8 times

Post time to comments.

Wednesday 130130

As many reps as possible of:

5 minutes Double-unders
5 minutes Clean and jerks 95 lbs / 65 lbs
3 minutes Double-unders
3 minutes Clean and jerks 95 lbs / 65 lbs
1 minute Double-unders
1 minute Clean and jerks 95 lbs / 65 lbs

Post total reps to comments.

Tuesday 130129

Tabata Medball cleans 20 lbs / 14 lbs
Tabata Knee tucks

Then...

Back squat:
5-5-3-3-3-1-1

Post lowest number for each tabata and Max weight for back squat to comments.

Monday 130128

For time of :

100 Kettlebell swings 1.5 pd / 1.0 pd
100 Push-ups
10 Snatches 135 lbs / 95 lbs

Post time to comments.

Saturday 130126

Ten rounds of:

3 Push Press, 95 lbs / 65 lbs

5 Pull-ups

7 Bar over Burpees

Post time to comments

Friday 130125

For time of:

12-10-8-6-4-2

Deadlifts 185 lbs / 135 lbs
Toes to bar
Kettlebell swings 2.0pd / 1.5 pd

Post time to comments.

Thursday 130124

As many rounds as possible in 15 minutes of:

8 Ring dips
10  Box jumps 24" / 20"
12 Walking lunge with a 45 lbs / 25 lbs plate overhead

Post total rounds to comments.

Wednesday 130123

Clean ladder 1 rep
10 Wallballs

Work up to Max load, time cap of 25 minutes

Post Max load to comments.

Tuesday 130122

"Coe"
10 Rounds for time of:
10 Thrusters, 95 lbs /65 lbs
10 Ring Push-ups
Post time to comments.

Monday 130121

As many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Wallballs 20 lbs / 14 lbs
15 Kettlebell swings 1.5 pd / 1.0 pd

Post rounds to comments.

Saturday 130119

Three person partner WOD with two people working at one time
100 Wallballs 20 lbs / 14 lbs
150 Pull-ups
200 Medicine ball cleans 20 lbs / 14 lbs
250 Squats
200 Med ball push press 20 lbs / 14 lbs
150 Push-ups
100 Med ball over the shoulder 20 lbs / 14 lbs
Post time to comments

Friday 130118

For time of:
30 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees
20 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees
Post time to comments.

Thursday 130117

Five rounds for time of:
5 Back squats at body weight
10 GHD sit-ups
Post time to comments.

Wednesday 130116

For time of:

45 Double-unders
45 Squat cleans 135 lbs / 95 lbs
45 Double-unders
45 Ring dips
45 Double-unders

Post time to comments.

Tuesday 130115

As many rounds as possible in 12 minutes of:
15 Deadlifts 155 lbs / 105lbs
15 Deficit push-ups
15 Box jumps 24" / 20"
Post time to comments.

Monday 130114

50 Med ball cleans 20 lbs / 14 lbs
5 Rope climbs
40 Med ball cleans 20 lbs / 14 lbs
4 Rope climbs
30 Med ball cleans 20 lbs / 14 lbs
3 Rope climbs
20 Med ball cleans 20 lbs / 14 lbs
2 Rope climbs
10 Med ball cleans 20 lbs / 14 lbs
1 Rope climb
Post time to comments.

Saturday 130112

"Tabata This"
Kettlebell swings 1.5 pd / 1.0 pd
Pull-ups
Squats
Push-ups
Sit-ups
Post lowest rep for each movement to comments.

Friday 130111

Four rounds for time of:

10 Snatches 115 lbs / 80 lbs
100m Walking lunge with overhead weight 45 lbs / 35 lbs

Post time to comments.

Thursday 130110

"Grace"

For time of:

30 Clean and jerks 135 lbs / 95 lbs

Post time to comments.

Wednesday 130109

One rep Max of:

Back squat
Press
Deadlift

Post total weight to comments.

Tuesday 130108

For time:

20 Wallball 20 lbs/14 lbs
20 Sit-ups
20 Box Jumps 24" /20"
20 Push-ups
20 Cleans 95 lbs / 65 lbs
20 Double unders
20 Thrusters 95 lbs / 65 lbs
20 Pull-ups
20 Overhead Squat 95 lbs / 65 lbs
20 KB swing  1.5 pd / 1.0 pd
20 Push Press 95 lbs / 65 lbs
20 Dips
20 Sumo Deadlift High Pull 95 lbs / 65 lbs
20 Burpees
20 Back Squat 95 lbs / 65 lbs
20 GHD Sit-ups
20 Walk lunge steps
20 Deadlift 95 lbs / 65 lbs
20 Knees to Elbows
20 Front Squat 95 lbs / 65 lbs

 

Post time to comments

Monday 130107

Four rounds for time of:

21 Wallballs 20 lbs # / 14lbs

21 Pull-ups

21 Burpees

Post time to comments.

Saturday 130105

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Post time to comments.

Friday 130104

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Thursday 130103

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

Post times to comments.

Wednesday 130102

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps