8-31-11 WOD

21-15-9

Push ups
Sit ups
Box jumps

8-30-11 WOD

21-15-9

Burpees
Squats

8-29-11 WOD

"Daniel"

50 Pull ups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pull ups

8-27-11 WOD

10-1
Deadlifts
1-10
Push ups on the bar

8-26-11 WOD

Team Fran

You'll see!!!

8-25-11 WOD

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Over Head Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

8-24-11 WOD

AMRAP 2

10 Push Ups
15 Sit Ups

rest 1 min for 6 rounds

8-23-11 WOD

AMRAP 2 min

10 MB Cleans
15 KB Swings

for 6 Rounds

8-22-11 WOD

Tabata Everything

-Squats
-Push ups
-Sit ups
-Pull ups
-Running

8-20-11 WOD

Cindy!

AMRAP 20

5 Pull ups
10 Push ups
15 Squats

8-19-11 WOD

AMRAP 10

10 Push Ups
10 MB Tosses Over the bar
10 Box Jumps

8-18-11 WOD

"Themed Thursday"

Olympic Lifting

1RM Clean and Jerk
+
1RM Snatch
-
your body weight
=
your score

8-17-11 WOD

7 Rounds for time:

7 Ring Dips
Run 400m

8-16-11 WOD

Front Squats
5-5-3-3-1-1

Then...

3 Rounds for time:

13 Heavy Thrusters
400m Run
20 Walking Lunges

8-15-11 WOD

For Time:

20 Pull Ups
30 Sit Ups
40 MB Slams
50 KB Swings
40 MB Slams
30 Sit Ups
20 Pull Ups

8-11-11 WOD

Death by 10 meters

8-10-11 WOD

3 Rounds

20 plank retraction
Bear crawl
20 push ups
Bear crawl
20 squats jumps
Bear crawl

8-9-11 WOD

5 Rounds for time:

20 Toes to bar
30 Box jumps
20 Sumo deadlift high pulls