Friday the 1st of June, 2012

3 rounds for time of:
Run 400 meters
21 Kettlebell swings 53/35
12 burpees

Rest and recover

5 rounds for quality of:
5 strict toes to bar
10 v-ups
15 GHD hip extension
Scale toes to bar to knee to elbow or hanging leg raise. Scale V-up to bent leg. Scale Hip extension to floor back extension

Thursday the 31st of May, 2012

Trainers Choice

Wednesday the 30th of May 2012

3 rounds for time
Run 500m with plate (45/25)
Run 500m
Row 500m
50 squats holding plate

Tuesday the 29th of May 2012

Cindy

20 minutes AMRAP
5 pull ups
10 push ups
15 squats

Finisher
100 Russian twists (200 touches)

Friday the 25th of May 2012

305 location:
5 rounds for time of

50m walking sandbag lunge (60/30)
15 sandbag clean and press (each rep starts on the ground)
15 over the sandbag burpees

A1A location:
100 pushups
100 v ups (feet don't touch the ground, legs are straight)
100 squats
100 sit ups

Thursday the 24th of May 2012

With a running clock

Run 1600m 

At 16 minutes Run 1200m 

At 28 minutes Run 800m

At 32 minutes Run 400m

Each effort should be at 90-100%

Finish with 4x100m sprints with walking rest

Wednesday the 23 of May 2012

5 rounds of
20 pushups
60 second plank hold

Rest and recover

5 rounds
300m run
15 DB thrusters

Tuesday the 22 of May 2012

Run 1600m
50 box jumps (24/20)
50 walking lunges
Run 1200m
40 box jumps
40 walking lunges
Run 800m
30 box jumps
30 walking lunges
Run 400m
20 box jumps
20 walking lunges

Monday the 21st of May 2012

7 rounds for time
7 squats
7 burpees
7 kb swings (53/34)

rest and recover

100 one arm straight leg situps with same kb (50 per arm)

Friday the 18th of May 2012

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Wear a 20# weight vest

Kettlebell gauntlet-3 waves
Start at 26lbs and work your way up as high as possible for 3 reps/ set.
26,35,40,53,70,90?


WOD
1 round every 4 minutes, 3 rounds total
Run 400 meters
Max Kettlebel swings with remainder of time

Wednesday the 16th of May 2012

Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters

Tuesday the 15th of May 2012

7 rounds for time
25 walking lunges
20 sit ups
15 push ups
200m run

Monday the 14th of May 2012

4 rounds

400m run
25 burpees

Optional finisher

3 rounds
25 v ups
25 supermans

Friday the 11th of May 2012

Intervals
1 minute work
30 seconds rest

4 rounds

Box jumps
KB swings
V ups
Jumping jacks
Burpees

Thursday the 10th of May 2012

"The NCO"

Five rounds of

Max rounds in 3 minutes

3 burpees
6 pushups
9 squats

1 minute rest  between rounds

Wednesday the 9th of May 2012

100 DB thrusters (45/30)

Every minute perform 5 burpees.  With the balance of the minute perform max reps thrusters. 

Complete 100 thrusters using this method in as short a time as possible.

HTFU

Tuesday the 8th of May 2012

Kelly

5 rounds for time

400m run
30 box jumps 24"
30 wall balls 20# ball

Monday the 7th of May, 2012

Warmup with 3 sets of 10 push ups

then Tabata Plank hold

5 rounds of

Run 400m
Max reps kettlebell swings with balance of 4 minutes (53/35)
Rest one minute

Score is total reps

Rest and recover

Tabata squat hold

Friday the 4th of May 2012

Intervals
1 minute work
30 seconds rest
4 rounds
Max reps
Pushups
Goblet squats
Russian twists with same KB
Supermans
Box jump burpees

Thursday the 3rd of May 2012

5 rounds
500m run
50 squats

Full recovery after each round

Wednesday the 2nd of May 2012

1000m run
10 burpees
10 squats
10 situps
500m run
20 burpees
20 squats
20 sit ups
200m rum
30 burpees
30 squats
30 sit ups