2011-11-29 Wod

7min AMRAP
7 Sumo Deadlifts, 205/165#
7 Bar Facing Burpees

then

Tabata Mountain Climbers (hold plank for 10 sec 'rest')

then

7min AMRAP
7 Sumo Deadlifts, 205/165#
7 Bar Facing Burpees

2011-11-28 Wod

400m Run

48 KB Swings, 1.5/1.0pd

12 OHS, 95/65#

400m Run

36 KB Swings

12 OHS

400m Run

24 KB Swings

12 OHS

400m Run

12 KB Swings

12 OHS

2011-11-26 Wod

12min AMRAP:


12 Power Cleans, 95/65#
12 Box Jumps, 24/20"
200m Run

2011-11-25 Wod

Stuffing WOD

600m Run

40 Wallballs, 20/14#

400m Run

20 Burpee Box Jumps, 20"

200m Run

10 HSPU

200m Run

20 Burpee Box Jumps, 20"

400m Run

40 Wallballs, 20/14#

600m Run

2011-11-24 Wod

Turkey WOD


Teams, 4 Rounds:


400' OHC 95/65# (Timekeeper)
Rope Climbs
KB Swings, 1.5/1.0pd
T2B


4 Burpees Every Station Switch

2011-11-23 Wod

30 Push Press, 65/35#
10 Barbell Rollouts
30 Lateral Jumps


20 PP
10 BBRO
30 LJ

10 PP
10 BBRO
30 LJ

5 PP
10 BBRO
30 LJ

2011-11-22 Wod

13min AMRAP:


7 Uneven (one arm) Weighted Lunges, 1.5/1.0pd
9 Broad Jumps
11 HPS, 85/65#

2011-11-21 Wod

5 Rounds:

18 SDLHP, 75/55#

12 Pullups

40m Bear Crawl

3 HSPU Every 2min

2011-11-19 Wod

12min AMRAP:

10 Burpees

10 T2B

60m Farmers Carry, 1.5/1.0pd

2011-11-18 Wod

Every Minute on the Minute for 17 Minutes:

3 Clapping Push-ups

5 Front Squats, 95/65#

9 Box Jumps, 20"

2011-11-17 Wod

5 Rounds:

15 Double Unders

10 Wallballs, 20/14#

5 Sumo Deadlifts, 225/185#

1 Muscle Up

2011-11-16 Wod

11min AMRAP


6 OHS, 85/55#
3 Ring Dips


Add three reps to each exercise, each round

2011-11-15 Wod

Tabata Something Else

Pull-ups

Push-ups

Sit-ups

Air Squats

2011-11-14 Wod

400m Run

20 Jumping Lunges

20 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

20 Jumping Lunges

15 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

20 Jumping Lunges

10 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

2011-11-12 Wod

15min AMRAP:


15 KB Swings 1.0/0.75pd
15 Weighted Box Jumps, 1.0/0.75pd (each hand)
15 Deadlifts, 135/95#

2011-11-11 Wod

Athlete's Choice


Pick a wod you missed this week and crush it!

2011-11-10 Wod

14min AMRAP:


300m Run
21 MBC 20/14#
7 Push Jerks, 135/95#

2011-11-09 Wod

3 Rounds:


Timekeeper: 250m Row
Rope Climbs
SDLHP, 75/55#
Decline Pushups

2011-11-08 Wod

15-12-9

HPS, 75/55#

AbMat Situps

Supermans

Rest 1min then:

9-12-15

HPS, 75/55#

AbMat Situps

Supermans

2011-11-07 Wod

Palmer's Open Palm Smack


Buy In


4 Rounds


29 Double Unders
15 KB Swings, 1.5/1.0pd
29 Double Unders
14 Deadlifts, 155/105#
110m Run


Buy Out


Buy In = 600m Row
Buy Out = 44 Burpees

2011-11-05 Wod

12min AMRAP


16 Wallballs, 20/14#
8 Ring Dips
100m OverHead Carry, 1.5/1.0pd (each arm)

2011-11-04 Wod

3 Rounds:


1min Each of:


Pullups
SDLHP, 95/65#
Push Press, 95/65#
Rest

2011-11-03 Wod

35 Box Jumps

25 Deadlifts, 115/85#

10 Burpees

20 Box Jumps

15 Deadlifts

10 Burpees

10 Box Jumps

5 Deadlifts

10 Burpees

2011-11-02 Wod

10-9-8-7-6-5-4-3-2-1


Hang Squat Cleans, 95/65#
K2E


One Shuttle Sprint at the end of each round

2011-11-01 Wod

18min AMRAP

Partners

Timekeeper: 36 Double Unders + 2 HSPU

Scorekeeper: Thrusters, 95/65#

2011-10-31 Wod

"Helen"


400m Run
21 KB Swings, 1.5/1.0pd
12 Pullups