3.1.12

For Time:

Run 800m
30 Deadlift (135/95)
Run 400m
20 Deadlift
Run 200m
10 Deadlift

2.29.12

For Time:

60 Hand-Release Push Ups
50 Doubleunders
40 Lunges (total)
30 Jumping Squats
20 Burpees

2.28.12

5 RFT:

15 Thrusters (95/65)
Run 200m
15 ABMAT

2.27.12

3 Part WOD:

A. Row 2k

rest 3 min

B.
For time:
30 Pull Ups
30 KB Swings

rest 3 min

C. Run 800m

Score each separately.

2.25.12

Team "Murph"
Teams of 2, run together, one works on movements at a time to total:

Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

*Frew did it solo.

2/24/12

8 RFT:
25 sec. Power Clean@ 135/95
35 sec. rest
25 sec. Push up
35 sec. rest

2.23.12

Max Effort 1 Mile Run

rest 5 Min

10-9-8-7-6-5-4-3-2-1 of:
Box Jumps (24/20)
Toes to Bar

2.22.12

8 Min AMRAP:

10 Plate Press (45/25)
10 Burpees

rest 2 Min

6 Min AMRAP:

10 HSPU
10 Lunges (each leg)

rest 1 Min

4 MIN AMRAP: Doubleunders

*score each AMRAP separately.

2.21.12

Deadlift

5 @ 65% of 1RM
5 @ 75% of 1RM
AMRAP @ 85% of 1RM (as many unbroken reps as possible)

*if you don't know your 1RM, you'll have 5 attempts to find it.

then

21-15-9:
KB SDHP (53/35)
ABMAT

... AND HAPPY 29TH BIRTHDAY ALLISON NELLIS!!!

2.20.12

Half "Cindy"

10 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

rest 3 Min

7 Min AMRAP:
5 Wall Ball (20/14)
10 KB Swings (53/35)

2/18/12

13 min. on the clock:
Run 1 mile, then with remaining time, complete as many Thrusters as possible @95/65

Rest 2 min.

4Rft of:
15 R KB Snatch @53/35
15 L KB Snatch
10 Pull ups

Rest 2 min.

13 min. on the clock:
Run 1 mile, then with remaining time, complete as many H.R. push ups as possible.

Teams of two. Both run together and both must be present before thrusters and push ups can be done. Reps are total not individual for snatchs and pull ups.

2/17/12

For time:

50 OHS @95/65
25 Burpee Tuck Jumps
800 m Run

2.16.12

5 Cycles, 2 Min Rest B/W cycles:

4 Min AMRAP:

3 Power Cleans (135/95)
10 ABMAT
10 K2E's

Total Complete Rounds for Score

2.15.12

4 RFT:

Run 400m
50 Air Squats

2.14.12

Complete 4 RFT:

2 Push Press (135/95)
2 Strict Pull Ups
4 Push Press
4 Strict Pull Ups
6 Push Press
6 Strict Pull Ups

*you must clean bar from the ground, no racks can be used.
** If you scale pull ups with bands or rings, do 2 for 1. Absolutely zero kipping is allowed.

2.13.12

8 Min AMRAP:

5 Burpees
8 Wall Ball (20/14)

rest 4 Min

21-15-9:
KB Swings (53/35)
Hand-Release Push Ups

2.10.12

Skill:
10 Min of Handstand/Handstand Push Up work

5 RFT:

50 Ft. Bear Crawl
20 4-count Mountain Climbers
20 Doubleunders

2.9.12

For Time:

50 Body Weight Back Squats
50 Box Jumps (24/20)
50 ABMAT w/ Med Ball (20/14)

2.8.12

For Time:

Run 1 Mile
30 Burpees
Row 300m
30 Wall Ball (20/14)
30 Goblet Lunges (53/35)

2.7.12

Press
1-1-1-1-1
(you have 5 attempts to achieve a 1 rep max press, go up each set until you reach the weight with which you can only achieve one successful rep.)

then

3 RFT:
10 Push Press (95/65)
15 KB Swings (53/35)

2.6.12

3 Cycles, 1 Min rest between cycles:

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

Total complete rounds for each 5 min cycle for score.

2.3.12

Deadlift
3-3-3

then

21-15-9 of:
Deadlift (225/155)
Knees 2 Elbows

2/2/12

For Time:

50 Pull Ups
Run 200m
50 Ring Dips
Run 400m
50 Hand Release Push Ups
Run 800m