Saturday 20130302

WOD #1 -  "Griff"
800m run
400m backards run
800m run
400m backards run

WOD #2 - one round of
800m row
70 mule kick push ups
60 medball v-ups
50 pull ups
400m run
30 ground-to-overhead @ 115#
20 burpee boxjumps @ 24
100 double unders

Saturday 20130209

Warm up: Basic (row and jumprope)

WOD #1 : 1 mile sprint for time

WOD #2 : bench marks 1-1-1( 3 tries at a 1 rep max)
 Bench press
Snatch

WOD # 3 : Fight Gone Bad
3 rounds of 5min (1min ea at 5 stations) with a 1 minute rest
(add all reps per round)

-push press @ 75#
-pull ups
-box jumps @ 24"
-abmat sit ups
-row for calories (7)

Saturday 20130126

WOD #1 - 4 rounds of :
2 min row for max distance
1 min AMRAP bench press @ 95#
3 min rest


WOD#2 - TEAM WOD - 150 wallball shots.
1st athlete will start the wallball shots (16#),
while 2nd athlete runs 200m with a medball(16#).
When the runner gets back, both athletes will flip the 300# tire together
and swap exercises, continuing wallball shots from the last count,
continuing this rotation until 150 shots is reached.

Saturday 20130105

WOD#1 - 4 rounds of:
400m run with medball 16#
25 medball squat cleans 16#

5-10 minute rest

WOD#2 - 10 minute AMRAP
10 Mule kick push ups
50 Alternating Toe Taps (20" box)

5-10 minute rest

WOD#3 - 3 rounds of 3min on 3min of:
start a 3 min timer (18min total)and
row 500m, with remainder of 3min time;
75# push press AMRAP for max rep
rest 3min, repeat

Saturday 20121229

WOD#1: complete for time:

500m row (400m run as sub)
50 backward double unders
400m run
40 box jumps @ 24
300m row (200m run as sub)
30 squats w/ 50# KB
200m run
20 single arm KB swings @ 30#
1 mile run
10 overhead squats @ 135#

WOD#2: 20 min AMRAP:

10 power cleans @ 135#
20 abmat sit ups

Saturday 20121222

WOD#1: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :

row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)

*add all reps plus calories for each round

WOD#2: pull ups EMOM
start with one the first min, increasing by one each min.
each round must be unbroken, WOD stops when you can't complete
a round unbroken.

WOD#3: 21-15-9
decline bench @ 95#
squat thrusters @ 95#

Saturday 20121215

WOD#1 -
 row 1000m
run 2 miles

WOD#2 -
40 hangcleans @ 125#

* every time you drop the bar to reset,
you have to do 10 burpees before you start the cleans again.