May 31, 2012

6-1-12 WOD

7 rounds
1 minute burpees
30 sit-ups
15 hip extension GHD

Challenge: Plank Hold for time

May 30, 2012

5-31-12 WOD

4 rounds
6 snatch grip dead lift
5 hang power snatch
4 OHS
200m run

Challenge:
thrusters 7x5

May 29, 2012

5-30-12 WOD

Alex's B-Day
26 back squats 260lbs
26 MU's
260 DU's
26 T2B
26 Wall balls

May 28, 2012

5-29-12 WOD

Diane 21-15-9 Dead lift Hspu's Challenge: Tabata burpee's

May 25, 2012

5-25-12 WOD

500 m row
30 burpees
1000 m row
20 burpees
2000 m row
10 burpees

Challenge:  Getting through the WOD :-)

May 24, 2012

5-24-12 WOD

5 Rounds
10 Chest Press
20 Lunges
20 MB Slams
10 Burpees

Challenge:  30 Walls Balls for time

May 22, 2012

5-23-12 WOD

18 min AMRAP
first you must complete
30 clean and jerks (m-135 w-95)
150 DU's
then with the remaining time ladder up by 1 rep starting with 1 rep each
Chest 2 bar pull ups
Box jumps

Challenge:
Max consecutive Du's

May 21, 2012

5-22-12 WOD

Claudia
5 rounds
20 KB swings
400m run

Challenge:
200m sprint

May 20, 2012

5-21-12 WOD

5 rounds 30 sec hand stand hold 20 toes 2 bar 5 clapping push ups Challenge: skin the cat

May 17, 2012

5-18-12 WOD

Back Squat
10x10

Challenge:
Farmers carry with plates!
m-45 w-25

May 16, 2012

5-17-12 WOD

10 min AMRAP
5 Deadlifts 225/135
2 Muscle ups

Challenge:
L-sit
side plank right
side plank left

May 15, 2012

5-16-12 WOD

Jackie
1000m row
50 thrusters
30 pull ups

Challenge: 100 sit ups for time

May 14, 2012

5-15-12 WOD

Coach Heathers B-Day WOD
Fight Gone Bad

Challenge: N/A

May 13, 2012

5-14-12 WOD

15 min AMRAP 200 m run 4 burpee box jumps 20 DU's Challenge: 500 m row

May 10, 2012

5-11-12 WOD

2 rounds
2 min per set
Max push ups
Max sit-ups
Max Flutterkicks
Max squats

Challenge:
support hold for time.(on rings)

May 9, 2012

5-10-12 WOD

Helen
3 rounds
400m run
21 KB swings
12 pull ups

Challenge:
Snatch 3 sec hold at the bottom 4x5

May 8, 2012

5-9-12 WOD

For Time:
15 Dumbbell Snatches R
100 Double Unders
15 Dumbbell Snatches L
1 min Accumulative Bar Hold
30 Deadlifts
100 Double Unders

Challenge:
For Time:
30 Sec Accum. Plank R
30 Sec Accum. Plank L
50 Sit Ups


May 7, 2012

5-8-12 WOD

20 min AMRAP
ladder up by one
HSPU
Burpee pull ups

Challenge:
Max strict pull ups X2

5-7-12 WOD

tabata KB swings
tabata MB slams
tabata wall balls

Challenge:
800m run

May 2, 2012

5-3-12 WOD

3 Rounds
5 burpee's
200m sprint

Challenge:
2000m row

5-2-12 WOD

4 rounds
w/ plate, m-25 w-10
20 weighted sit ups
20 OH lunges
200m run with weight

Challenge:
superman hold