Monday, September 30, 2013

130930

WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

Friday, September 27, 2013

130927

WOD
9-15-21-15-9
Wall Ball (20/14)
Push-ups
Box Jump (24/20)

Thursday, September 26, 2013

130926

WOD
AMRAP in 15 minutes of:
10 Double Unders
200m Run
20 Double Unders
200m Run
30 Double Unders
200m Run
40 Double Unders
200m Run
...Continue to add 10 double unders every round until you run out of time

Wednesday, September 25, 2013

130925

WOD
Every minute on the minute for 15 min perform:
1 Snatch Pull
2 Power Snatch
3 Overhead Squats
for max weight

Beginner
Every minute on the minute for 15 min perform:
1 Power Clean
2 Hang Power Clean
1 Push Press
For Max Weight

Tuesday, September 24, 2013

130924

WOD
2 rounds of:
AMRAP in 5 minutes of:
5 Handstand Push-ups
15 Jumping Lunges
20 Double Unders
1 minute rest between AMRAPs

Monday, September 23, 2013

130923

WOD
AMRAP in 15 minute of:
5 Overhead Squats
7 Bar Hop Burpees
9 Toes to Bar

Beg (65/45)
Int   (95/65)
Adv(115/75)

Friday, September 20, 2013

130920

WOD
1000m Row
4 minute Rest
750m Row
3 minute Rest
500m Row
2 minute Rest
250m Row

Thursday, September 19, 2013

130919

WOD
5 Rounds of:
12 DB Snatch (55/35)
75ft Waiter Walk (55/35)
12 DB Snatch (55/35)
75ft Water Walk (55/35)

Wednesday, September 18, 2013

130918

WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerk
100m Run Between Rounds

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, September 17, 2013

130917

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Monday, September 16, 2013

130916

WOD
with a partner complete:
10 rounds (each) of 100m Sprint
1 rests while the other sprints.

Friday, September 13, 2013

130913

WOD
Find your 1RM Box Jump
----THEN----
Alternating Tabata
Front Squats
KB Swings (24kg/16kg)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, September 12, 2013

130912

WOD
7 rounds of:
8 Plyo Push-ups
12 Jumping Split Lunges
100m Run

Wednesday, September 11, 2013

130911

WOD
Tabata Row for distance
--THEN without resting--
3 Rounds of:
7 Power Cleans
5 Front Squats
3 Push Press
20 Ball Slams

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, September 10, 2013

130910

WOD
AMRAP in 15 minutes of:
3 Clean and Jerks (135/95)
10 Pull-ups
10 Push-ups
10 Squats

130909


WOD
AMRAP in 10 minutes of:
5 Push Press (135/95)
20 Double Unders

Friday, September 6, 2013

130906

WOD
7 rounds of:
100m Run
7 Thrusters
9 Box Jumps (24"/20")

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, September 5, 2013

130905

WOD
AMRAP in 12 minutes of:
5 Deadlifts
7 Bar Hop Burpees

Beg (135/95)
Int   (225/135)
Adv(275/185)

Wednesday, September 4, 2013

130904

WOD
5 rounds of:
15 Pull-ups
200m Run
20 V-ups

Tuesday, September 3, 2013

130903

Half Kelly
WOD
3 rounds of:
400m Run
30 Box Jumps (24"/20")
30 Wall Ball