Juan B-Day

• 6 rounds 
• 
  
• 10 Pullups 
• 30 Double Unders 
• 250 M run

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

Friday 1/27/12

• 4 rounds
• 
  
• 6 Deadlifts (315/225)
• 12 toes to bar
• 250 M run

Thursday 1/26/12

• 21-15-9
• 
  
• hspu
• power snatch (135/95)
• Double Unders

Wednesday 1/25/12

• 1000 M run
• 1000 M row
• 50 burpees

"Angie"

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

"DT"

• 5 rounds
•  
• 12 Deadlift (155/105)
• 9 Hang power clean (155/105)
• 6 Push jerk (155/105)

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 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)

"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

Tuesday 1/17/12

• SWOD
• 
  
• 3 rounds
• 
  
• 10 front squats (155 / 105)
• 30 Russian Twists (45/25)
• 500 M run

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)

Happy early B-Day Tony

• 750M run
• 90 pushups
• 90 double unders
• 90 air squats
• 750 M run

thursday 1/12/12

• 3 rounds
• 
  
• 30 KB swing (70/53)
• 30 KB SDHP (70/53)
• 30 Box Jumps (24"/20")

"Happy Birthday LORY!!"

• Strength WOD
• 
  
• then...
• 
  
• Teams 2-3
• 
  
• AMRAP 20 min.
• 
  
• 20 Knees 2 Elbows
• 20 HSPU
• 50M tire flips

Fran

• Strength WOD
• 
  
• then...
• 
  
• 21-15-9
• Thrusters (95 / 65)
• Pullups
• 
  
• cool down: 3x max plank hold (rest as necessary in between)

Monday 1/9

• 5 rounds
• 
  
• 5 Hang Power Cleans (155 / 105)
• 10 Burpees
• 250M run

Friday 1/6/12

• 20 min amrap
• 
  
• 10 HSPU
• 30 Double Unders
• 100 M run

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 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 1/3

• SWOD

• then...
• 
  
• 4 rounds
• 15 American KB Swings (70/53)
• 30 Ab mat situps
• 500 M
• 
  
• cool down: stretch

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*