11.30.12

7 Min AMRAP:

10 Push Press (115/85)
10 Pull Ups

rest 3 min

5 Min AMRAP:

5 Push Press (135/95)
10 Box Jumps

rest 3 Min

3 Min Max Wall Ball (20/14)

*If you are only using a bar with 10's on it, do not drop it from overhead. It's not that heavy.

11.29.12

For Time:

Run 400m
40 HR Push Ups
40 ABMAT
40 Jumping Squats
Run 400m
30 Plate Press 45/25
30 Burpees
30 Lunges (total)
Run 400m

11/28/12

4 RFT:

3 Power Clean @75% 1 RM
10 Weighted Box jump, 20/14 24/20
12 KBS 53/35
20 Push up/200m run
*odd rounds = push up
** even rounds = 200m run

11/27/12

7 min. Amrap
5 pull ups
100m sprint

  3 min. rest

5 min. amrap
1 Deadlift @ 90% 1 RM
5 weighted sit ups, 45/25 plate
9 Burpees

 2 Min. rest

3 min. amrap
Max KB clean and jerk, 53/35

11.26.12

20 Min Skill Work:

5 Min Doubleunders
5 Min HSPU
5 Min OHS
5 Min Pull Ups

then

20 Min Amrap:

10 HSPU
20 ABMAT
40 Doubleunders

11/23/12

10 a.m. class only
"Black Lung Friday"

Run 1 mile (Row 2000m)
10 chest-to-bar pull ups(15 regular)
20 Abmat sit ups
2 Bw Power clean
Run 800m (Row 1000m)
10 C2B pull ups
20 Abmat sit ups
4 Bw Power cleans
Run 400m (Row 500)
10 C2B pull ups
20 Abmat sit ups
6 Bw Power cleans
Run 200m (Row 250m)
10 C2B pull ups
20 Abmat sit ups
8 Bw Power Cleans
Run 100m (Row 125m)
10 C2b pull ups
20 Abmat sit ups
10 Bw Power Cleans

**If Bw cannot be achieved in the Power clean make it heavy enough that each rep is a grind.
*** The run or row decreases each round, while the Power cleans increase. Everything else stays the same.

11.21.12

Max Effort Day:

A. 1000m Row Max Effort

rest 2 min

B. Max Doubleunders in 5 min

rest 2 min

C. Max Burpees in 5 min

rest 2 min

D. Max Pull Ups in 5 Min

Perform each effort in any order. Score each separately.

11.20.12

6 Min, Every 15 seconds perform 1 Power Clean (135/95)

then

For Time:

Buy In: 50 Doubleunders

50 Lunges (total)
50 HR Push Ups
50 Plate Press (45/25, strict)

Cash Out: Run 800m

11.19.12

10 Min to find 1rm Front Squat

then

4 RFT:
10 1-Arm DB Thrusters (35/25) Left
10 1-Arm DB Thrusters Right
Run 200m
10 Burpees

11.16.12

20 Min AMRAP:

Run 800m

With remaining time, perform as many rounds of:

10 Lateral Burpees over ABAMT
15 Push Press (95/65)
20 ABMAT

Score your 800m time, then score your total rounds and reps.

11.15.12

A. Max 500m row

B. For Time:

300 Kb Swings (53/35)
*Every Minute on the Minute do 5 Chest-to-Bar Pull Ups (scale with 10 regular pull ups)

11.14.12

15 Min.

Deadlift
3-3-3-1-1

then

12 Min AMRAP:

5 Deadlifts @ 75% of 1RM
10 Box Jumps (24/20)
Run 200m

11.13.12

5 Min AMRAP:

10 Doubleunders
10 Burpees

rest 2 min

3 Min Max ABMAT

rest 3 min

7 Min AMRAP:

10 KB Swings
20 Lunges (total)

11.12.12

"HOLLEYMAN"

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

For Time:

30 rounds of:
5 Wall ball (20/14)
3 Handstand push-ups
1 Power clean (225/155*

*Scale this to a really heavy doable single if you can't do 225 

11.9.12

20 Min AMRAP:

Run 400m
10 Deadlift (135/95)
10 Bar-Facing Burpees
20 ABMAT

11.8.12

10 Min Skill Work On Any Element In This WOD:

For Time:
 
10 HANDSTAND PUSH-UPS
20 PULLS UPS
30 WALL BALLS (20/14)
40 BOX JUMPS (24 IN/20 IN)
50 KB SWINGS (53/35)
100 DOUBLE UNDERS

11/7/12

Strength:
3x5 Press @65% 75% 85% 1RM

then:

3 RFT
Run 400m
21 Power Cleans @ 95/65
12 Push ups
*Buy in/cash out: 30 Wall ball @20/14

11.6.12

4 Rounds, 1 Min Rest Between Rounds:

1 Min Each of:

Box Jumps (24/20)
KB Snatch (53/35)
Pull Ups
Goblet Lunge (53/35, each step is a rep)

*Score each round separately.

11.5.12

5 Min Doubleunder Practice

20 Min AMRAP:

10 Back Squats (95/65)
Run 200m
30 Doubleunders

11.2.12

Cindy-Diane Sammich

For Time:
1 Rd of Cindy:
(5 Pull Ups
10 Push Ups
15 Squats)

21 Deadlifts (225/155)
21 HSPU

1 Rd of Cindy

15 Deadlifts
15 HSPU

1 Rd of Cindy

9 Deadlifts
9 HSPU