10-31-2011 WOD

Happy Halloween!

Front Squat
5-5-5-5-5

AMRAP 10
3 front squats
10 push-ups

10-29-2011 WOD

5 Rounds for time

250m Row
60 Jump Ropes (20 Double Unders)
400m Run

10-28-2011 WOD

2 Rounds  (Do each AMRAP once before starting your 2nd round)
AMRAP 3
10 KB Swings
10 Ring Dips
~2 min rest
AMRAP 3
60 Jump Rope
10 Sit ups
~2 min rest
AMRAP 3
5 Deadlift
5 Burpees

10-27-2011 WOD

3 Rounds for time

400m Run
12 Lateral Burpees (you change your landing position for each burpee, moving right and left)
12 Push Jerks

10-26-2011 WOD

Strict Press
5-5-3-3-1-1


AMRAP 10 (as many rounds as possible in 10 minutes)

15 KB Swings
15 Lunges

10-25-2011 WOD

5 Rounds for time

15 DB Cleans
21 Pull-ups

10-24-2011 WOD

5 Rounds for time

10 Squat jumps
30 Double Unders (90 single under jump ropes)
10 Deadlifts

10-22-2011 WOD

3 Rounds for time

400m Run
50 Jump Ropes
20 Lunges

10-21-11 WOD

5 Rounds for time

10 Dips
10 Box Jumps
10 Pistols

10-20-2011 WOD

For time

10 to 1 Thrusters
1 to 10 Push-ups on the bar

10-19-2011 WOD

5 Rounds for time

400m Run
15 G2OH
20 Sit ups

10-18-2011 WOD

21-18-15-12-9-6-3

KB Swings
Squats

10-17-2011 WOD

5 Rounds for time

400m Run
75 Jump Rope

10-15-2011 WOD

"Fight Gone Bad"

3 Rounds (Each exercise for 1 min)

Wall Ball
Deadlift
Box Jumps
Push press
Run
Rest

10-14-11 WOD

"Cindy"

AMRAP 20

5 Pull Ups
10 Push Ups
15 Squats

10-13-11 WOD

5 Rounds

15 Power Cleans
15 Knees to Chest

10-12-2011 WOD

For time

100 Burpee pull-ups

(* the modification would be:)
7 Rounds

10 Burpees
5 Ring rows

10-11-2011 WOD

Double Alternating Tabata
(20 seconds of work, 10 seconds of rest, 8 rounds for each exercise)

Pull-ups
Squats

10-10-2011 WOD

3 Rounds for time of

21-15-9
Hang Cleans
Push-ups
Deadlift
Ring Dips

10-08-2011 WOD

Team Workout (2 person teams, 1 works while 1 rests)

100 Wall Balls
100 Burpees
100 Box Jumps

10-07-2011 WOD

5 Rounds for time

6 Push-ups (feet elevated)
12 Pull-ups (Chest to Bar)
24 Weighted walking lunges

10-6-11 WOD

3 Rounds of

21-15-9

KB Swings
Box Jumps
KB Sumo Deadlift High Pull

10-05-2011 WOD

4 Rounds

AMRAP 3 (As many rounds as possible in 3 minutes)
200m Sprint
7 Ring dips

10-04-2011 WOD

"Princess Fiona"

5 Rounds for time

20 Push-ups
10 Back Squats
20 Sit-ups
3 Push press

10-03-2011 WOD

Ladies Combo

"Fran"
21-15-9
Thrusters
Pull ups

"Grace"
30 Clean and Jerk

*Post your times

10-01-2011 WOD

"Badger"

3 Rounds for time

30 Squat Cleans
30 Pull ups
Run 800m