Sep 30, 2012

10-1-12 WOD

30 muscle ups for time

Challenge: wall sit

Sep 28, 2012

9-28-12 WOD

Megan
21-15-9
Burpees
Kb swings w-35 m-53
Du's

Challenge:
L-sit

9-28-12 WOD

3 rounds
800m run
3 min rest

Challenge:
500m row

Sep 26, 2012

9-27-12 WOD

15 min AMRAP
ascending ladder of
wall balls
burpee pull ups

example:
1wall ball
1 burpee pull ups
2 wall balls
2 burpee pull ups
3........

Challenge:
Max push ups

Sep 25, 2012

9-26-12 WOD

Annie
50-40-30-20-10
Double unders
sit ups

Challenge:
tabata burpee's

Sep 24, 2012

9-25-12 WOD

Kelly's B-day WOD
3 rounds
200m run
1 min plank
250m row
32 air squats

extra credit- end with 32 kb swings (m-53 w-35)

Challenge:
5x5 strict pull ups/ weighted pull ups

Sep 23, 2012

9-24-12 WOD

4 rounds
5 snatch grip dead lift
7 hang snatch
9 ohs
m-115
w-75

challenge:
2 min clean and jerk
m-135
w-95

Sep 20, 2012

9-21-12 WOD

1 mile run
every 200m complete 3 burpee's

Challenge:
200m sprint

Sep 19, 2012

9-20-12 WOD

5 Rounds
12 one hand dumb-bell snatch (m-55 w-35)
10 pull ups
8 OH lunges (m-45 plate w-25 plate)

Challenge:
back squat
3x7

Sep 18, 2012

9-19-12 WOD

Christine
3 rounds
500m row
12 Dead lifts (m-BW w-3/4BW)
21 box jumps (m-24" w-20")

Challenge: Max pull up bar hang

Extra credit: Max one hand hang, left and right hand

Sep 17, 2012

9-18-12 Anniversary WOD

Happy 2 years Jeremy and Justine! This ones for you guys:
For Time
800m 45lb barbell carry
10 thrusters every 100m
5 thrusters for ladies
222 du's
22 partner med ball sit up pass
22 burpee box jumps

Extra credit: finish with 2 one handed push ups

Sep 16, 2012

9-17-12 WOD

10-9-8-7-6-5-4-3-2-1
hand stand push ups
knees to  elbows

Challenge:
max ghd sit ups/ for quality

9-17-12 WOD

Sep 12, 2012

9-13-12 WOD

10 min AMRAP
on the min complete 20 Du's
with remainder of that min max power snatch's

Challenge:
2x5 press
2x5 push press
2x5 push jerk

Sep 11, 2012

9-12-12 WOD

5 rounds
15 KB swings m-53 w-35
20 sit ups
400m run

Challenge:
side planks

Sep 10, 2012

9-11-12 WOD

21-15-9
burpee pull ups
ring dips

Challenge:
2 min push ups

Sep 9, 2012

9-10-12 WOD

100 front squats for time m-95 w-65

Challenge:
box jump for height

Sep 5, 2012

9-6-12 WOD

42-30-18
Wall balls
Supine ring pull ups

Challenge:
Max HSPU's

Sep 4, 2012

9-5-12 WOD

2 rounds
800m run
90 sec. plank
30 med ball slams

Challenge: 2 min air squats

Sep 3, 2012

9-4-12 WOD

500m row
20 front Squats 135/95
20 power cleans135/95
400m run

Challenge:
Max double unders