9-30-2011 WOD

"KELLY"

5 Rounds for time

Run 400m
30 Box Jumps
30 Wall Balls

9-29-2011 WOD

AMRAP 20

20 KB Swings
20 Burpees
20 Sit-ups

*As many rounds as possible in 20 minutes

9-28-2011 WOD

AMRAP 12 (as many rounds as possible in 12 minutes)

15 OverHead Squats
10 Chest to Bar Pull ups

For Rounds

9-27-2011 WOD

 5 Rounds for time

10 Ring Dips
15 MB Cleans
20 Lunges

9-26-2011 WOD

"Stephen"

30-25-20-15-10-5

Sit ups
Back Extensions
Knees to Elbows
Deadlift

For time

9-24-2011 WOD

5 Rouds for time

400m Run
20 Burpees

9-23-2011 WOD

Tabata Everything (8 Rounds, 20 seconds of work, 10 seconds rest)

KB Swings
Burpees
Squats
Push ups
Sit ups
Pull ups

(*Do the 8 Rounds fully on one exercise before moving to the next, remember your reps!)

9-22-2011 WOD

AMRAP 10

40 Sit-ups
10 Burpees

Post your rounds, see how many you can get in 10 minutes!

9-21-2011 WOD

Overhead Squat 1-1-1-1
Front Squat 1-1-1-1
Back Squat 1-1-1-1
(*Work up to your 1RM, then do your sets)

3 Rounds for time

10 Pull-ups
15 Power Cleans

9-20-2011 WOD

5 Rounds

5 Deadlifts
20 KB Swings
10 Burpees

For time

9-19-2011 WOD

"Michael"

3 Rounds for time

800m Run
50 Back Extensions (this can be modified with supermans)
50 Sit-ups (*Challenge: do GHD Sit ups)

9-17-2011 WOD

3 Circuits (1 min, 10 second rest)

Row
Squats
Pull ups
DB press
Ring dips
Sit ups

9-16-11 WOD

"CrossFit Total"

1RM Deadlift
1RM Press
1RM Back Squat

9-15-2011 WOD

Buy-in 1200m Run

21-15-9

Pull-ups
Box Jumps

Buy-out 1200m Run

For time

9-14-2011 WOD

For time

50-40-30-20-10

Wall Balls
Double Unders (if you don't have a DU, the ratio is 3:1)

9-13-2011 WOD

4 Rounds

AMRAP 3

20 Sit ups
15 Push ups

(2 minute rest in between each round)

9-12-2011 WOD

AMRAP 10

15 Wall Balls
15 Dips (you can use rings, or a box)

9-10-2011 WOD

"Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time

9-9-11 WOD

"CCF"

For time:
5000lb Clean
10000lb Deadlift
2000lb Strict Press
6000lb Back Squat

This is not a joke!!!! You can use any weight you would like and switch as much as you would like. Your total weight lifted has to add up to the number for that lift.

example: 5000lb Clean - 53 reps at 95lbs

9-8-2011 WOD

AMRAP 10

15 Ground to OverHead
15 Sit ups
20 Double Unders (ratio is 3:1, single to double unders)

9-7-2011 WOD

"Lex"

5 Rounds for time
10 Burpees
400m Run
20 Box Jumps
30 MB Cleans

*30 minute time cap

9-6-11 WOD

3 Rounds

30 KB Swings
30 Pull Ups

9-5-11 WOD

4x800m sprints

09-03-11 WOD

"Annie"

50-40-30-20-10
Double unders (2 swings of the jump rope, one jump)
Sit-ups

* if you don't have double unders yet the ratio is 3:1 (3 single jumps: 1 double under)

09-02-2011 WOD

5 Rounds

5 cleans
20 burpees

for time

9-01-11 WOD

5 Rounds

20 Deadlifts
10 Bar role outs
20 Walking lunges