11/01/13 WOD

Friday
11/01/13

Partner workout:

100 reps total of each movement
Air squats
KB Swings
Slam Ball Cleans – over shoulder
...
75 reps total of each movement
Sit-ups
Ball Slams
KB Clean

50 reps of each movement
Push-ups
KB Snatch
KB Front Squat

10/31/13 WOD

Thursday
10/31/13

Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
...
Power
Push Press
3-3-3-3-3

10/30/13 WOD

Wednesday
10/30/13

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings

10/29/13 WOD

Tuesday
10/29/13

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Bent over barbell row 5-5-5-5-5 reps

10/28/13 WOD

Monday
10/28/13

24-21-18-15-12-9-6

(95/65)

Front Rack Lunges
Push Press

 Power
Front Squat
3-3-3-3-3

10/25/13 WOD

Friday
10/25/13

12 min
5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)

10/24/13 WOD

Thursday
10/24/13

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Power

Bench Press
7-7-7-7-7-7-7

10/23/13 WOD

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 pounds (Reps)
Slam Balls, 25/15 pounds (Reps)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Power
Hang Clean
3-3-3-3-3

10/22/12 WOD

Tuesday
10/22/13

5 Rounds

20 Push ups
20 Toes to Bar

Power

Deadlift
3-3-3-3-3

10/21/13 WOD

Monday
10/21/13

15 Muscle ups or 15 Ring Rows and 15 Dips
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings 
  50 Double unders
35 Box jumps
50 Double unders

Power

Back Squat
3-3-3-3-3

10/18/13 WOD

Friday
10/18/13

15min AMRAP
Bulgarian Bag Buddy

9 Lunges
9 Squats
9 Push-ups
100 meter run

ALL movements with your Bulgarian Bag...Your new Buddy!

10/17/13 WOD

Thursday
10/17/13

21-15-9

Balls Slams 25lb/15lb
KB Swings
Pull-Ups

Power

50 Wall Balls
for TIME

10/16/13 WOD

Wednesday
10/16/13

100 Burpee Box Jumps

for Time:

Power

Mobility WOD #1...
10 min Squat Sit

Rest when needed.....clock stops. Work in squat for 10 total minutes to earn next mobility WOD.

10/15/13 WOD

Tuesday
10/15/13

Tabata Tuesday
32 rounds Total

Squat
Pull-ups
Sit-ups
Push-ups...

Power
Bulgarian Bags-400m Run 4x
1min rest between each 400m

10/14/13 WOD

Monday
10/14/13

5 Rounds
10 Deadlift (275/185)
20 Push ups
40 Double unders

Power

Push Jerk
7-7-7-7-7-7-7

10/11/13 WOD

Friday
10/11/13

AMRAP 5 Minutes
7 Thrusters (95/65)
7 Burpees

— Rest 2 Minutes —

AMRAP 5 Minutes
7 Thrusters
7 Burpees

10/10/13 WOD

Thursday
10/10/13

5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)

Power

Back Squats
Sally up, Sally down

10/09/13 WOD

Wednesday
10/09/13

7 Minute AMRAP
3 Deadlift (225/155)
5 Pushups
7 KB Swings

"Power"

 Squat Clean

7-7-7-7-7-7-7

10/08/13 WOD

Tuesday
10/08/13

Six rounds for time of:
Run 400 meters
25 Pull-ups

"Power"

Hang Clean
3-3-3-3-3-3-3

10/07/13 WOD

Monday
10/07/13

"Karen"

For time

Wall-ball 150 shots

"Power"

Overhead Squats
5-5-5-5-5

10/04/13 WOD

Friday
10/04/13

Five rounds of:
Bear crawl 100 feet
Standing broad-jump 100 feet
Do three Burpees after every five broad-jumps

10/03/13 WOD

Thursday
10/03/13

"DT"

Five rounds for time of:
155/95 pound Deadlift, 12 reps
155/95 pound Hang power clean, 9 reps
155/95 pound Push jerk, 6 reps

 "Power"

Power Snatch
5-5-5-5-5See More

10/02/13 WOD

Wednesday
10/02/13

"Annie"

50-40-30-20-10 rep rounds
for Time
Double-unders
Sit-ups

 "Power"

Shoulder Press
5-5-5-5-5