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