8/01/12

• SWOD then...
• Tabata (20 seconds on/ 10 sec off)
• Air Squats
• KB Sumo DLHP (70/53)
• Pushups (hand release)
• Russian Twists (45/25)
• *8x each exercise. 1 min rest in between each exercise. Complete 8 sets before moving on to next exercise.

7/31/12

• SWOD then...
• 
  
• teams of 2 or 3 people
• AMRAP 12 Minutes
• 10 Deadlifts (315/205)
• 20 Box Jumps (30"/24")
• 30 med ball situps (20/10)

7/30/12

• SWOD then...
• 25 Ring dips / 75 box dips
• 50 Pull-ups
• 25 KB lunges (53/35)
• 50 Clean & jerk (95/65)
• 25 KB lunges (53/35)
• 50 Pull-ups
• 25 Ring dips / 75 box dips

7/27/12

• SWOD then...
• 5 rounds
• 
  
• 7 Muscle Ups/14 ring dips/ 21 box dips
• 10 HSPU / 20 modified
• 20 Double Unders / 60 singles

7/26/12

• SWOD then...
• 6 rounds
• 200 M run
• 7 Thruster (115/75)
• 12 knees to elbows

7/25/12 - Happy Birthday Bull!

• SWOD then...
• 7 min AMRAP 
• 3 Power Clean (205/125)
• 6 C2B pullups
• rest 5 minutes
• 7 min AMRAP 
• 
  
• 3 Power Snatch (135/85)
• 6 burpees

7/24/12

• SWOD then...
• 6 rounds 
• 10 wall balls (20/14)
• 30 russian twists (45/25)
• 50 ft. bear crawl

7/23/12

• Strength WOD then...
• 3 deadlifts (275/185)
• 5 box jumps (30"/24")
• 100 M run
• 6 deadlifts (275/185)
• 10 box jumps (30"/24")
• 200 M run
• 9 deadlifts (275/185)
• 15 box jumps (30"/24")
• 400 M run
• 12 deadlifts (275/185)
• 20 box jumps (30"/24")
• 800 M run

7/21/12

• 3 rounds 
• 20 Box Jumps (24"/20")
• 40 Med Ball Situps
• 800 M run

7/20/12

• SWOD then...
• 30 KB American Swings (53/35)
• 30 Toes To Bars
• 50 Mountain climbers (25/side)
• 60 russian twists (30/side)
• 50 Mountain climbers (25/side)
• 30 Toes To Bars
• 30 KB American Swings (53/35)

7/19/12

• SWOD then...
• Teams of 2-3 
• 4 rounds 
• 400 M run
• 20 sumo DLHP (70/53)
• 20 plank burpees
• *the reps are total PER TEAM of 2.
• *teams of 3 will have 30 sumo DLHP  & 30 plank burpees, 3rd team can do burpees over the bar.

7/18/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 5 ring muscle ups / 10 ring dips / 20 box dips
• 20 wall balls
• 30 double unders / 90 singles

7/17/12

• SWOD then...
• 3 rounds 1 min each station 
• Floor Press (95/45)
• Air Squats
• Rope Climb
• row for calories 
• box jumps (24"/20)
• *rest 1 full minute after all five stations completed.

7/16/12

• SWOD then...
• 13 min AMRAP
• 10 pullups
• 10 HSPU
• 10 Power Cleans (115/75)

7/14/12

• team WOD 2-3 people. Reps are divided by team. 
• 
  
• 4 rounds
• 
  
• 60 pushups 
• 100 M sandbag lunges (45/25) 
• 400 M sandbag run (run together) 
• 
  
• *work one partner at a time. 400M run is together.

7/13/12

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 5 Push/or Split Jerks (205/115)
• 7 box jumps (30"/24")
• 15 med ball situps (20/14)

7/12/12

• SWOD then...
• 2 min on, 2 min off
• 5 rounds
• 100 M sprints
• 5 burpees
• as many squat cleans as possible (185/115)

7/11/12

• SWOD then...
• 3 rounds 
• 800 M run
• 15 toes to bars
• 10 HSPU

7/10/12 - Fran

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

7/9/12

• Strength WOD then...
• 
  
• 12 min AMRAP 
• 
  
• 5 Power Snatch (135/95) 
• 5 OHS (same weight) 
• 20 double unders / 60 singles

"The Sheriff"

• SWOD then...
• 
  
• 13 Min AMRAP
• 
  
• 5 Push Press (165/115)
• 10 HR Pushups
• 10 Toes to Bars

Happy Bday Cass, Stef, and C-Rob!

• SWOD then...
• 
  
• 4 rounds 
• 5 front squats (225/135)
• 10 deadlifts (same weight)
• 400 M run

7/3/12

• SWOD then...
• 7 Rounds
• 
  
• 7 KB American Swings (70/53)
• 7 C2B Pullups
• 7 Plate Get Up Situps (45/25)

7/2/12

• SWOD
• 2 rounds
• 20 HSPU
• 20 box jumps (30"/24")
• 20 Burpees
• 20 Thrusters (95/65)
• 400 M run