3/30/12

30 RFT:

2 Burpee Box jump @24/20
1 Clean and jerk @ 115/85

**If you've been with us since October and keep track of your wods, compare with Friday Oct., 28th 2011.

3.29.12

20 Min AMRAP:

4 Bear Complex (95/65), (power clean-front squat-push press-back squat-back push press)
8 Wall Ball (20/14)
12 Pull Ups

*hands can not leave the bar during the 4 bear complex. If they do, penalty is having to start over at 1.

3.28.12

For Time:

20-18-15-12-9 of:

Overhead Squats (95/65)
Hand-Release Push Ups

3.27.12

For Time:

20 Deadlift (225/155)
Run 200m
30 KB Swings (53/35)
Run 200m
100 ABMAT
Run 200m

3.26.12

5 Rounds for Time:

Run 400m
8 Burpees
16 Doubleunders

3/24/12

50 Atomic sit ups @20/14

then:
21 KBS/clean and jerk combo (swing to eye level; single arm) @53/35
21 Box jumps @24/20
15 wall ball @20/14
15 Bar facing burpees
9 Power snatch @95/65
9 Push ups
500m run
15 Bar facing burpees
15 wall ball
21 box jumps
21 KBS/clean and jerk combo

50 Turkish Get ups @53/35

Teams of two; one working at a time. Combo move is: one kbs, one clean then jerk=1 rep. KBS comes up to eye level; not overhead.

3.23.12

Skill Work: (10 min)
Handstand Hold, Wall Walk, HSPU, etc.

15 Min AMRAP:

10 HSPU
10 Overhead Squats (95/65)

3.22.12

15 Min to find 1RM Deadlift

then

500m max effort Row

then

3 Min AMRAP:
Deadlift @ 65% of 1RM

*rest no more than 3 min between components.

3.21.12

For Time:

25 Ground to Overhead (95/65)
25 Wall Ball (20/14)
25 Lunges (each leg)
25 Burpees
25 SDHP (95/65)
Run 800m

3.20.12

7 Min AMRAP:

10 Hand-Release Push Ups
10 KB Swings (53/35)

rest 3 min

5 Min AMRAP:

15 ABMAT
25 Doubleunders

rest 2 min

400m Run for Time

*score each AMRAP and the 400m run separately.

3.19.12

Time trial:
1 Mile Run

rest 5 min

"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups

3/16/12

8 rounds for max reps
20 seconds of KBS @53/35
10 seconds Rest
20 seconds Wall Ball @20/14
10 seconds Rest

3.15.12

5 Rounds for Time:

5 Thrusters (135/95)
10 Ring Dips (sub 20 regular bar dips)
5 SDHP (135/95)

3.14.12

For Time:

Run 400m
50 ABMAT
50 Knees to Elbows
Run 400m

3.13.12

10 Rounds for Time:

Sprint 200m
10 One Arm KB Push Press (53/35, 5 right, 5 Left)
15 Goblet Squats (53/35)

3.12.12

5 Min AMRAP:
5 Pull Ups
10 Burpees
10 Deadlift (135/95)

rest 2 min, 3 Cycles

Score each cycle separately.

3/10/12

3 Rounds
30 H.R. Pushups
21 OHS @95/65
100m run
**7 minute time cap

3 Rounds
30 K2E
21 Power Clean@ 95/65
**7 minute time cap

3 Rounds
5 Burpee Box jumps 24/20
20 Pull ups
**12 min. cap

Teams of 2; one person works at a time. Reps are total for team per round; not per person. the exception is final wod, each person does 5 burpee box jumps for a total of 10 per round.
**rest period = transition time of equiptment
**Today each wod was revealed as it was needed and not beforehand.

3/9/12

Max Rounds in 9 minutes:

3 KB Hang Power clean and jerk @53/35
6 KBS
9 KB SDHP

3.8.12

20 Minutes to find 1RM Back Squat

then

21-15-9:

Wall Ball (20/14)
Lunges with med ball (each leg)

3.7.12

For Time:

Buy-In = 20 Push Press (95/65)

then

10-9-8-7-6-5-4-3-2-1 of:
Toes-to-Bar
Plate Press (45/25), plate must start flat against chest and be strict pressed to full lock out over head.

Cash Out = 20 Lateral Burpees

3.6.12

5 Min Max Doubleunders

rest 2 Min

3 RFT:

Run 800m
50 KB Swings (53/35)

3.5.12

7 Min AMRAP:
5 Hang-Squat Cleans (95/65)
10 Hand Release Push Ups

rest 3 Min

10 Min AMRAP:
10 Burpees
20 ABMAT

3/2/12

5 Rounds
rest 2 minutes between rounds
1 minute max rep Push press @135/95
1 minute max rep Pull-ups