Saturday 131130

Six rounds for time of:

Run 400m
25 Burpees
Rest 30 seconds

Post time to comments

Friday 131129

21-18-15-12-9-6-3 rep rounds of:

Walking lunge steps
Thruster 95 lbs / 65 lbs
Knees to elbows

Wednesday 131127

Tabata Double Unders
1 minute rest
Tabata Thruster 95 lbs / 65 lbs
1 minute rest
Tabata Pull-ups

Post all three tabata scores to comments

Tuesday 131126

"Coe"

Ten rounds for time of:

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

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Monday 131125

Five rounds for time of:

50ft Overhead walking lunge 45 lbs / 25 lbs
21 Burpees

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Saturday 131123

For time:

50 Overhead squats, 45 lbs / 30 lbs
100 Sit-ups
50 Toes to Bars
10 Overhead squat, 185 lbs / 130 lbs
20 GHD Situps

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Friday 131122

Ten rounds for time of:

8 Chest to bar

30 Double-unders

12 Sumo deadlift high pulls 1.5 pd / 1.0 pd

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Thursday 131121

As many rounds as possible in 12 minutes of:

48 Push-ups
22 Hang power snatches 115 lbs / 80 lbs
100m Run

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Wednesday 131120

Three rounds for time of:

21 Knees to elbows
21 Kettlebell swings 1.5 pd / 1.0 pd
21 Push-ups
3 Rope climbs
150 Walking lunge

Tuesday 131119

Four rounds for time of:

250m run
10 Handstand push-ups
1 minute rest

Post time to comments.

Monday 131118

As many rounds as possible in 15 minutes of:

10 Ring Push-ups

20 Kettlebell Swings, 2.0 pd / 1.5 pd

30 Overhead Squats, PVC

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Saturday 131116

For time:

100 Wallballs, 20 lbs / 14 lbs

then right into...

Five rounds for time of:
Run 250m
11 Power Snatches, 95 lbs / 65 lbs
15 Box Jumps, 30" / 24"

Friday 131115

Five rounds for time of:

15 Deadlifts 135 lbs / 95 lbs
15 Push-ups

Post time to comments.

Thursday 131114

As many rounds as possible in 12 minutes of:

5 Thruster 95 lbs / 65 lbs
7 Hang Power Cleans 95 lbs / 65 lbs
10 Sumo Deadlift High Pull 95 lbs / 65 lbs

Wednesday 131113

Four rounds for time of:

10 Front Squats, 135 lbs / 95 lbs

15 GHD Sit-ups

20 Box jumps, 24" / 20"

Post time to comments.

Tuesday 131112

"Fran"

21-15-9 rep round of:

Thrusters, 95 lbs / 65 lbs
Pull-ups

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Monday 131111

As many rounds as possible in 15 minutes of:

10 Pull-ups

20 Push-ups

30 Squats.

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Saturday 131109

Partner WOD (1 person must hold the bottom of a squat or a plank while the other is working)

50 Box Jumps 24" / 20"

50 GHD Sit-ups

50 Cleans 135 lbs / 95 lbs

50 Handstand Push-ups

50 Deadlifts 135 lbs / 95 lbs

Post time to comments.

Friday 131108

Two rounds for time of:

50 Floor Sweepers, 95 lbs / 65 lbs
50 Power cleans , 95 lbs / 65 lbs
50 Sumo Dead Lift High Pulls , 95 lbs / 65 lbs

Post time to comments.

Thursday 131107

Five rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

Post individual round times to comments.

Wednesday 131106

For time:

21-15-9 rep rounds of:
Hang Squat Cleans, 115 lbs / 80 lbs
Handstand Push-ups

Post time to comments.

Tuesday 131105

For Time:

15-12-9-6
Shoulder To Overhead, 115 Lbs / 80 Lbs
Overhead Squat

Then

Every Minute On The Minute
evens: Double-unders
Odds: Deadlift, 225 Lbs/ 155 Lbs
Post results to comments

Monday 131104

"Angie"

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

Post time to comments.

Saturday 131102

"Hotshots 19"

Six rounds for time of:

30 Squats

19 Power Cleans, 135 lbs / 95 lbs

7 Strict Pull-ups

Run 400

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Friday 131101

As many reps as possible in 10 minutes of:

10 Push ups
50 Squats

Post rounds to comments.