Thursday August 1, 2013

3 Rounds
1 Minute MAX REPS Push Ups
1 Minute Rest

3 Rounds
1 Minute MAX REPS Pull Ups
1 Minute Rest

3 Rounds
1 Minute MAX REPS Air Squats
1 Minute Rest

3 Rounds
1 Minute MAX REPS Sit Ups
1 Minute Rest

Wednesday July 31, 2013

3 Rounds For Time:
200m Row
20 Wall Balls (20/12)
200m Run
20 Weighted Sit Ups with med ball
200m Row
20 Russian Twists per side
200m Run
20 Squat Thrusts

Tuesday July 30, 2013

DB Front Rack Lunge
5x5 per leg

Rest

DB Step Ups
5x5 per leg

Rest

12 Minutes
Ladder of: 1,1,2,2,3,3....
Pull Ups
Anchored Sit Ups
Burpees

Monday July 29, 2013

4 Rounds on a 7 Minute Clock
800m Run
30 Push Ups

Friday July 26, 2013

DB Bench Press

5x5

Rest

DB Pull Over Rows

5x5

Rest

3 Rounds

3 Minutes Rest Between Rounds

5 Minute AMRAP:

5 Air Squats

5 Burpees

Thursday July 25, 2013

18 Minute Amrap:
100m Run 12 Kettlebell Swings (70/53)
9 Push Ups
6 Toe 2 Bar

Wednesday July 24, 2013

5 Rounds- Not for Time
5 Strict Pull Ups or 2 Negatives
5 Push Ups or 2 Push Up Negatives

Rest

5 Rounds
400m Run
20 Overhead Walking Lunges
Rest to 5 Minutes

Tuesday July 23, 2013

For Time:

30 Front Squats
20 Burpees
Row 500m
20 Push Ups
Run 1000m
20 Burpees
30 Front Squats

Monday July 22, 2013

10 Rounds
Every 2 Minutes:
12 DB Thrusters (40/25)
12 Box Jumps (24/20)

Rest

10 Rounds On The Minute:
10 Butterfly Sit Ups
10 Flutter Kicks per leg

Friday July 19, 2013

DB Hang Clean and Jerks
5 x 5
-increasing weight each set

DB Press
5 x 5
-increasing weight each set


REST

12 Min AMRAP
9 Box Jumps
6 Dive Bombers
3 Pull Ups

Thursday July 18, 2013

Partner Wod
2 ROUNDS

While one team member runs the other team member completes Max reps.

Then they switch!

Score is total Reps and Time
Row can be substituted if weather sucks

200m Run

Max Push Ups

400m Run

Max Goblet Squats

800m Run

Max Weighted Sit Ups

Wednesday July 17, 2013

6 Rounds
Every 4 Minutes Perform:
24 Wall Balls (20/12)
18 Burpees

Tuesday July 16, 2013

3 ROUNDS:

30 Second Handstand Hold
30 Second Squat Hold ]
30 L Sit Hold
30 Chin Over Bar Hold
60 Second Rest


21-15-9
Air Squats
Pull Ups
V Ups

Monday July 15, 2013

20 Minute AMRAP:

100m Run
5 Toe 2 Bar
5 Right Arm DB Snatch
5 Left Arm DB Snatch
5 Push Ups

Friday July 12, 2013

100m Farmers Carry (53/35)
40 Kettlebell Swings (53/35)
200m Run
30 KBS
300m Farmers Carry
20 KBS
400m Run
10 KBS

Thursday July 11, 2013

5 Rounds For Time:
250m Row
25 Air Squats
25 Push Ups

Wednesday July 10, 2013

3 x 10 DB Strict Press
3 x 10 Lateral Raises
5 x 3 Strictest Pull Up Possible
5 x 3 Strictest Dip Possible

Rest

WOD
Buy In:
800m Run

1-10 Ladder:
DB Push Press
Pull Ups

Buy Out:
800m Run

Tuesday July 9, 2013

2 Rounds

1x100m Sprint
Rest to 1 Minute
1x200m Sprint
Rest to 3 Minutes
1x300m Sprint
Rest to 6 Minutes
1x400m Sprint
Rest to 10 Minutes


Rest 5 Minutes 


3 Minutes MAX BURPEES

Monday July 8, 2013

3 Rounds

21 Kettlebell Swings (53/35)

15 Goblet Squats      (53/35)

9   Push Ups

Friday July 5, 2013

5 Rounds: 2 Minutes Rest
400m Run
15 Pull Ups
Max Burpees to 5 Minutes

Wednesday July 3, 2013

3 Rounds: Rest 3 Min Between Rounds
5 Min AMRAP
10 Box Jumps
100m Run

Tuesday July 2, 2013

5 Rounds
1 Minute Max reps DB Snatch per arm: 30 Seconds per arm
1 Minute Rest
1 Minute Max reps DB Thrusters
1 Minute Rest
1 Minute Max reps Sit Ups
1 Minute Rest