Mar 28, 2012

3-29-12 WOD

15 min AMRAP
10 back squat
20 pull ups

 Challenge:
1 min push press
1 min rest
1 min push press

Mar 27, 2012

3-28-12 WOD

3 Rounds
500m row
30 Du's
20 OHLunges

Challenge:
2 min Turkish get ups

Mar 26, 2012

3-27-12 WOD

For Time:
100 Push Ups
1 miles run
100 sit ups

Challenge: Pull Up Hold for time

Mar 21, 2012

3-22-12 WOD

Open WOD 12.5
7 min AMRAP
3 thruster m-100lbs w-65lbs
3 chest 2 bar pull ups
6 thrusters
6 chest 2 bar pull ups
9 thrusters
9 chest 2 bar pull ups
12 thrusters
12 chest 2 bar pull ups
15...18.....21...etc. 

Mar 20, 2012

3-21-12 WOD

3 Rounds
400m Run
30 Push Press

Challenge: Tabata T2B

Mar 19, 2012

3-20-12 WOD

21-15-9
Box jumps
Dead lift
Kb swings

Challenge:
Weighted plank hold

Mar 12, 2012

3-12-12 WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Challenge: 1 minute squats for reps

Mar 8, 2012

3-8-12 WOD

3-8-12 WOD
15 minute AMRAP
10 DU's
20 KB swings
10 push-ups

Challenge: Max Mountain Climbers

Mar 4, 2012

3-5-12 WOD

Back Squat 5-5-5-5-5 reps

Challenge:  5X2 Clean & Jerk

Mar 2, 2012

3-2-12 WOD

Tabata Squats
30 sec Plank
800 m run
30 sec Plank
Tabata Squats

Challenge:  15 Burpees for time