Monday, January 30, 2012

Happy Birthday Elizabeth AKA "Mami"

  • 7 Min AMRAP
  • 15 Russian Swings (70/53)
  • 10 Power Cleans (155/105)

  • rest 5 minutes, then...

  • 7min AMRAP
  • 5 OHS (135/95)
  • 100M run

Monday, January 23, 2012

Friday, January 20, 2012

friday 1/20/12

  • 5 rounds

  • 6 muscle ups (or 3x pullups/dips)
  • 12 KB russian swings (70/53)
  • 100 M run

  • cool down: 40 GHD situps or 100 ab mat situps

Thursday, January 19, 2012

Thursday 1/19/12

  • 8 Min AMRAP

  • 5 squat snatch (115 / 75)
  • 10 box jumps (30" / 24")

  • rest 5 minutes then "half Karen"

  • 75 Wall Balls for time (20/14)

Wednesday, January 18, 2012

"Happy Birthday Ale!"

  • 10 Power Cleans (185 / 125)
  • 25 KB Sumo DlHP (70/53)
  • 50 parallette pushups
  • 25 KB SDHP
  • 10 Power Clean (185 / 125)

  • *end WOD with a 200M row

Monday, January 16, 2012

Happy Martin Luther King Day!

  • 7 Min AMRAP
  • 5 Deadlift (275 / 185)
  • 10 C2B pullups

  • rest 5 minutes then...

  • 7 min AMRAP
  • 5 push press (135 / 95)
  • 10 T2B (toes 2 bar)

Wednesday, January 11, 2012

Tuesday, January 10, 2012

Fran

  • Strength WOD

  • then...

  • 21-15-9
  • Thrusters (95 / 65)
  • Pullups

  • cool down: 3x max plank hold (rest as necessary in between)

Thursday, January 5, 2012

Thursday 1/5/11

  • SWOD

  • 1 minute on, 30 seconds off, rotating 2x each exercises 

  • Rowing (for total meters)
  • Air Squats
  • Push Ups (hand release)
  • KB SDHP (70/53)
  • T2B

Wednesday, January 4, 2012

Wednesday 1/4

  • 5 Power Snatches (135 / 95)
  • 15 Power Cleans
  • 20 Box jumps (30 / 24)
  • 25 Deadlifts
  • 45 Pullups
  • 25 Deadlifts
  • 20 Box Jumps
  • 15 Power Cleans
  • 5 Power Snatches

Tuesday, January 3, 2012

Monday, January 2, 2012

Go Hard...or Go HOME

  • 10 AMRAP - Thrusters (135 / 95)

  • * partners can not drop barbell, if dropped each teammate does 5 burpees
  • *rotate partners as necessary

  • rest 5 minutes then...

  • teams of 2-3

  • Partner #1 
  • 25 ft prowler back pull (135 / 90)
  • Partner #2 - As many Double Under as possible
  • Partner #3 will rotate in

  • *teams are done when everyone has done prowler pull 10 times.
  • *keep total team count for Double Unders*