WOD 8/29/2014 (Fran)

"Fran"

21-15-9 reps for time of:

Thrusters (95#/65#)
Pull-ups

WOD 8/28/2014 (Nancy)

"Nancy"

5 rounds for time of:

Run 400M
15 OH Squats (95#/65#)

WOD 8/27/2014 (Karen)

Front Squat 3-3-3-3-3

Then:

"Karen"

150 Wallball shots for time

WOD 8/26/2014 (Diane)

"Diane"

21-15-9 reps for time of:

Deadlift (225#/155#)
Handstand Push-ups

WOD 8/25/2014 (Elizabeth)

"Elizabeth"

21-15-9 reps for time of:

Cleans 135#/95#
Ring Dips

WOD 8/22/2014

1 min of squat cleans @ 35%
Rest 3 min
1 min of squat cleans @ 45%
Rest 3 min
1 min of squat cleans @ 55%
Rest 3 min
1 min of squat cleans @ 65%

WOD 8/21/2014 "Joan"

"Joan"

100M Run, 20 back squats- 135#
100M Run, 20 Box jumps- 24"
100M Run, 20 jumping lunges
100M Run, 20 pull-ups
100M Run, 20 Burpees
100M Run, 20 KB Swings
100M Run, 20 dead lifts- 135#
100M Run, 20 Knees to elbow
100M Run, 20 wall ball shots
100M Run, 20 air squats

(Compare to 8/2/2013)

WOD 8/20/2014

2 Rounds:

10 Chin-ups
5 push-ups
20 Med. ball sit-ups
5 push-ups
30 ring dips
5 push-ups
40 back extensions
5 push-ups
50 squats

WOD 8/19/2014

Tabata Bottom-to-bottom Squats
Run 1 mile

Then:

Overhead Squat 3-3-3-3-3

WOD 8/18/2014

"Hope"

3 Rounds for max number of reps (One minute each exercise w/ one minute rest between rounds):

Burpees
75# Power clean
Box jumps
75# Thruster
Chest to Bar Pull-up

WOD 8/15/2014

4 Rounds for time:

8 heavy dead lifts
7 hang power cleans
6 front squats
5 pull-ups
4 handstand  push-ups
3 muscle-ups
200M run
1 minute chin over bar

WOD 8/14/2014

AMRAP 3 minutes of:
6 Burpees
12 KB Swings (53#/35#)

Rest 3 minutes

AMRAP 3 minutes of:
6 Burpees
12 Wallball shots

Rest 3 minutes

AMRAP 3 minutes of:
6 Burpees
12 Box Jumps (20")

WOD 8/13/2014

One set of 20 Back Squats at 50% of Max

then:

Max rep Shoulder press, 135#
Max rep L-pull-up
Max rep Shoulder press, 115#
Max rep strict pull-up
Max rep shoulder press, 95#
Max rep chest-to-bar pull-up
Max rep shoulder press, 65#
Max rep pull-up

WOD 8/12/2014 ("Jeremy")

5 minute AMRAP of Burpees

Then:

"Jeremy"

21-15-9 reps for time of:

Overhead squat- 95#
Burpees

(Compare to 12/12/2013)

WOD 8/11/2014

Death by 10 Meters

then:

For time:

3 Shoulder Press (75% of max)
12 Box jumps- 20 in
3 Shoulder Press
Run 200M w/ Med. Ball
12 Box Jumps- 24 in
3 Shoulder Press
100M Walking lunges
100M Run
12 Box Jumps- 30 in
3 Shoulder Press

WOD 8/8/2014

Back Squat 5-5-5-5-5

Max set of push-ups between rounds

Then:

Complete AMRAP in 20 minutes of:

185-lb hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

WOD 8/7/2014

For time:

40 Wall Ball shots
40 Mountain climber
40 Hollow Rocks
40 Plank on elbows/Hip-downs (alternating sides)
40 KB Swings
40 Back Extensions
40 sit-ups
40 toes-to-bar
400 M Run

WOD 8/6/2014 (Heavy Thrusters)

Thruster 1-1-1-1-1

Then:

5 Rounds for time:

3 pull-ups
3 knees to elbow
3 toes to bar
6 turkish get-ups (3 each side)
3 Heavy thrusters (80% of max)

WOD 8/5/2014

Burgeners 1-1-1-1-1

Then:

100 Hang Power Snatches- 75#

5 Burpees every time the bar touches the ground (No resting the bar on the thighs!).

(Compare to 5/27/2014)  

Attempt a one rep max Hang Power Snatch.

WOD 8/04/2014

Back Squats 5-5-5-5-5

Complete a max set of unbroken Double-unders between each squat set

Then:

Complete AMRAP in 15 minutes of:

Dumbbell Squat snatch, 5 reps, left arm
Dumbbell Squat snatch, 5 reps, right arm
50 double-unders

WOD 8/1/2014 ("Grace" or maybe "Double Grace")

Back Squat 5-5-5-5-5

Then:

"Grace"

135 clean and jerk- 30 reps

or compare yourself to the Games athletes and do it double.