2013-05-31 Wod

9min AMRAP
3 HPS, 95/65#
6 Jumping Pushups
6 Power Snatches
3 HSPU

2013-05-30 Wod

500m Row
60 Supermans
70 Lunges
80 Ball Slams, 20/14#
90 Double Unders
100m Sprint

2013-05-29 Wod

11min AMRAP
13 Box Jumps, 28/24"
80m Sprint
1 HSWU

 *Do not look at the clock*

2013-05-28 Wod

7 Rounds
7 L-arm KB Swings, AHAP
7 Squat Clean, 95/65#
7 R-arm Kb Swings
7 Ring Rows

2013-05-27 Wod

"Forrest"

In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo, who was killed October 26th, 2009,while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

3 Rounds

20 L-pullups

30 T2B

40 Burpees

800m Run

2013-05-25 Wod

EMOM for 13min

1 TGU, 55/35#
2 Manmakers, 55/35#
10 Lateral Jumps

2013-05-24 Wod

12min of

Buy In:
400m Run
40 Ball Slams, 20/14#
then

AMRAP:
30 KB Swings, 24/16 kg
20 Pushups
10 AMSU

2013-05-23 Wod

3 Rounds
45sec T2B
15sec Rest

45sec Goblet Squat, 24/16 kg
15sec Rest

45sec Double Unders
15sec Rest

45sec Push Press, 75/55#
15sec Rest

45sec Burpees
15sec Rest

1st Annual (Paleo) Cookie for Kid's Cancer Wod and Bake Sale

2103-05-22 Wod

10min AMRAP
8 Power Snatches, 55% 1RM
6 Weighted Step Ups, AHAP
24 FATPUs

2013-05-21 Wod

2 Rounds
Partner A: Timekeeper
800m Run
Partner B: AMRAP
1 Rope Climb
8 Ring Dips
16 Barbell Rollouts
Switch

2013-05-20 Wod

Part 1:
5-5-3-3-1-1-1-1
Push Press

Part 2:
4 HSWU
40 Lunges

3 HSWU
30 Lunges

2 HSWU
20 Lunges

1 HSWU
10 Lunges

2013-05-18 Wod

10 T2B
15 SDL, 60% 1RM
300m Run

15 T2B
20 SDL
400m Run

20 T2B
25 SDL
500m Run

2013-05-17 Wod

16min AMRAP
2 TGU (1 each arm), 32/24 kg
4 HSPU
8 C2B Pullups
16 Air Squats

2013-05-16 Wod

16x45sec
Odd Rounds: 4 Power Cleans at 70% 1RM
Even Rounds: 8 Burpees

2013-05-15 Wod

7 Rounds
7 MBCWB, 20/14
7 Weighted Pushups, 45/25#
7 Box Jumps, 28/22"

2013-05-14 Wod

12min AMRAP
6 HPS, 115/75#
?n KB Swings

n = current round

?= 2 if 32 or 28 kg KB used
?= 4 if 24 or 20 kg KB used
?= 6 if 16 or 12 kg KB used
?= 8 if 8 or 4 kg KB used

2013-05-13 Wod

Death by Thruster, 115/75 + 3 K2E for 10 Rounds

If 10 rounds completed, rest 1min then: 100 Lunges + 3 K2E EMOM
If miss a round, rest 1min then: 100 OHL, 50/30# (plates) + 3 K2E EMOM

2013-05-11 Wod

5 Round Partner Wod
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run

2013-05-10 Wod

"Helen"

3 Rounds
400m Run
21 KB Swings, 24/16 kg
12 Pullups

2013-05-09 Wod

12min Time Cap

Buy In: 21 BBRO
then AMRAP in remaining time of

3 HSPU
5 Push Presses, 115/75#
7 T2B

2013-05-08 Wod

3x5min AMRAP
1min Rest in between

1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:

5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders

2013-05-07 Wod

4 Rounds
25 Pushups
15 SDL, 50% 1RM
10 Box Jump Overs, 20"
400m Run

2013-05-06 Wod

"Revenge of the Sixth"
Groups of (preferably) 5 or more must complete the following:

6000m Row
600 Air Squats
60 Manmakers, 45/25#

Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds

Only one person working per station, with any extra having the choice of either:

Overhead Barbell Hold, 30/15#
Parallette L-sit Hold

Once reps are completed at one station, two people may work on any of the remaining stations.

For any reps not completed within the 18 Rounds:

100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left

2013-05-04 Wod

"May The Fourth Be With You"

Episode I:

Max Distance in 40 sec Row 

Episode II:

400-Row/10 = R= 4 W Push Ups & 4 WAMSU, 45/25

Episode III:

40 Burpees

Episode IV:

400m Run, 45/25

2013-05-03 Wod

EMOM 12 min

3 Clean & Jerk, 70% 1 RM
24 Lateral Jumps

2013-05-02 Wod

50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU

2013-05-01 Wod

5 Rounds
5 Left Arm DB Snatches, 75/55#
5 Right Arm DB Snatches, 75/55#
5 Strict Chin Ups
400m Run