2012-05-29 Wod

Every 1:05 for 11 Rounds:


10 AMSU
5 HPC, 95/65#
5 Front Squats, 95/65#
1 Hand Stand Walk Up


If you do not complete all 21 reps within that 1:05, sit out the following round and restart the round after. Run 200m for each round you missed at the end of the workout.

2012-05-28 Wod

"Whitten"

In honor of Army Captain Dan Whitten, 28, who was killed February 2, 2010 in the line of duty.


5 Rounds:


22 KB Swings, 2pd
22 Box Jumps, 24"
400m Run
22 Burpees
22 Wallballs, 20#->10'

2012-05-25 Wod

"Fight Gone Bad"


3 Rounds
1min Wallballs
1min SDLHP, 75/55#
1min Box Jumps
1min Push Press, 75/55#
1min Row (or Burpees)

2012-05-24 Wod

12min AMRAP


12 MBC, 20/14#
12 Unbroken Double Unders


Finisher: Max Hand Stand Walk Ups in 90sec 

2012-05-23 Wod

50-40-30-20-10

KB Swings, 24/16kg

10-10-10-10-10

Thrusters, 85/65#

1-1-1-1-1

Rope Climbs

2012-05-22 Wod

Part I:

7x3 SDL @ 60% 1RM

Part II:

4 Rounds

14 Vertical Jumps

40m Bear Crawl

2012-05-21 Wod

5 Rounds

15 AMSU

12 Snatch Balances, 85/65#

9 Burpees

2012-05-19 Wod

12min AMRAP


4 Pistol Squats (Each Leg)
8 Clapping Pushups
12 K2E

2012-05-18 Wod

Tabata KB Swings, 20/16kg
Tabata Push Press, 85/65#
Tabata Box Jump, 24/20"
Tabata Wallballs, 20/14#

2012-05-17 Wod

24 Burpees
12 AMSU

16 Burpees
12 AMSU

8 Burpees
12 AMSU
800m Run
12 Lunges
8 C2B Pullups

12 Lunges
16 C2B Pullups

12 Lunges
24 C2B Pullups

2012-05-16 Wod

6min AMRAP


5 Power Snatches, 85/65#
4 HSPU


Rest 1min Then:


Repeat Rounds for Time

2012-05-15 Wod

400m Run
10 Front Squats, 115/85#
10 Double Unders

8 Front Squats
20 Double Unders

6 Front Squats
30 Double Unders

4 Front Squats
40 Double Unders

2 Front Squats
50 Double Unders
400m Run

2012-05-14 Wod

Every Min on the Min for 14min

3 DL @ 50% 1RM

6 Alt. Pushups on Med Ball

9 Box Jumps

2012-05-12 Tough Mudder

More pics to follow on Facebook:

2012-05-11 Wod

10min AMRAP


10 Burpees into T2B
100m Sprint

2012-05-10 Wod

5 Rounds


10 Ring Dips
150m Uneven Farmers Carry*, 1.5/1.25 pd
20 KB Swings*, 1.5/1.25 pd


*Must be Unbroken

2012-05-09 Wod

50 AMSU
25 Box Jumps, 24/20"
15 Thrusters, 95/65#

25 Box Jumps
15 Thrusters

25 Box Jumps
50 AMSU

2012-05-08 Wod

Partner Wod


4 Rounds


Timekeeper:
12 SDLHP, 95/65#
3 Rope Climbs


AMRAP:
3 C2B Pullups
3 HSPU

2012-05-07 Wod

5 Rounds


10 HPC, 115/85#
10 TGU (5 each arm), AHAP
100m Run


Add 100m to run each round

2012-05-05 Wod

13min AMRAP


5 Double Unders
5 Wallballs, 20/14#


Add 5 reps each round


Then add last two completed movements of:


DU+WB= AMSU

2012-05-04 Wod

May the Fourth Be With You

Episode I:

Max Distance (meters) Row in 40 sec

Episode II:

400- Row (from EI) then Divide by 10 (and round up) to get number of Rounds of 4 Barbell Rollouts + 4 Bar Facing Burpees

Episode III:

40 DL @ 50% 1RM

Episode IV:

400m Run with 45/25# plate

2012-05-03 Wod

8min AMRAP I
Rest 90sec
8min AMRAP II


I:
8 MBC, 20/14#
16 Box Jumps


II:
16 Push Press, 85/65#
8 T2B

2012-05-02 Wod

5 Rounds


In Teams of 3


200m Run (Timekeeper)
Pullups
KB Swings, 1.5/1.25 pd

2012-05-01 Wod

14min AMRAP


7 Power Snatches, 75/55#
20m Backwards Bear Crawl
21 Lateral Jumps

2012-04-30 Wod

120 Alternating Lunges
105 Double Unders
90 AbMat Sit-ups
75 Thrusters, 45/30#
60 sec Hanging L-Sit Hold
45 Supermans
30 Burpee Box Jumps, 24/20"
15 Hand Stand Walk Ups