090630

Tuesday

WOD:

Clean & Jerk, 1-1-1-1-1

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090629

Monday WOD: in memory of the "King of Pop"

"Annie are you OK? "

21-15-9
Row, calories
Thruster
SDLHP
Burpee
Medball clean
Wall Ball



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090626

Friday

WOD: (adopted from CF Football)
every min. on the min. perform 5 burpees
then as many squat cleans for the remaining
min. Continue until 100 squat cleans are reached.
Post total burpees and time

090625

Thursday

WOD:

weighted dead hang pull-up, 1-1-1-1-1

Then:
AMRAP 15
Box jump, 20
Deadlift 185#/155#, 20

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090624

Wednesday

WOD

run 400m (time in sec = RT)

RT x 1 = total burpees
RT x 15 = total weight moved doing thrusters
RT x 2 = total sit ups

movements can be broken as necessary

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090623

Tuesday

WOD:

Snatch, 1 rep
Overhead Squat, 10 rep
Snatch, 2 rep
Overhead Squat 9 rep
Snatch, 3 rep
Overhead Squat, 8 rep
Snatch, 4 rep
Overhead Squat, 7 rep
Snatch, 5 rep
Overhead Squat 6 rep
Snatch, 6 rep
Overhead Squat, 5 rep
Snatch, 7 rep
Overhead Squat, 4 rep
Snatch, 8 rep
Overhead Squat 3 rep
Snatch, 9 rep
Overhead Squat, 2 rep
Snatch, 10 rep
Overhead Squat, 1 rep

(last snatch in the round can be held overhead to start OHS; however, snatches performed during OHS set DO NOT count towards Snatches for that round or following round)

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090622

Monday

WOD:

5 rounds for time of:

Muscle-up, 5
Push Jerk 115#/95#, 10
Sit-up, 20


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090615

Monday

WOD:

5 rounds of:

400m run
push jerk, 10
2 min rest

090611

Thursday

WOD:

AMRAP 20

double unders, 30
Squat Clean & Jerk 95#/115#, 10
plyo-push-up, 5/5


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090610

Wednesday


WOD:

"FRAN"

21-15-9

thruster 95#
pull-up

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090609

Tuesday

WOD:

Row, 1000 m

then 5 rounds of

Deadlift, 30
Sit-up, 20
pull-up, 10

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090608

Monday

WOD:

5 rounds increasing weight after each round

Squat Clean & Jerk + OHS, 3 reps


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090605

Friday

WOD:

8 rounds, 20 seconds of work, 10 seconds of rest, complete 8 rounds of one exercise before moveing to the next. Complete all 32 rounds consecutively.

Hang clean 65#/95#
Double unders
kb swing
supermans

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090604

Thursday

WOD:

"Murph"

1 mile run
100 pullups
200 pushups
300 squats
1 mile run


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090603

Wednesday

WOD:

Front squat, 3-3-3-3-3

or
from HQ, this looks really good

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups



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090602

Tuesday

WOD:

80 squats
4 MU (8 ring pull-ups/ 8 ring dips)
60 squats
6 MU ( 12 ring pull-ups/ 12 ring dips)
40 squats
8 MU ( 16 ring pull-ups/ 16 ring dips)
20 squats
10 MU ( 20 ring pull-ups/ 20 ring dips)

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