WOD 9/30/2014

For time:

Row 30 calories
30 burpees, jumping over barbell
135# hang clean, 30 reps

(Main site WOD from 9/1/2014)

WOD 9/29/2014

Front Squat 3-3-3-3-3

Then:

30-20-10 reps of:

95# Thruster
Chest-to-bar pull-ups

(WOD from 8/29/2014)

WOD 9/26/2014 (FGB)

"Fight Gone Bad"

3 rounds of:

Wallball shots
Sumo Dead lift High Pull, 75#
Box jump, 20 inch
Push press, 75#
Row

 Five minute round (one minute each exercise) with 1 minute rest between rounds.

(Main site WOD from 8/28/14)

WOD 9/25/2014

Main Site WOD from 8/5/2014

10 one-minute rounds of:

315# deadlift, 3 reps
60 yard shuttle sprints (5 yards, 10 yards, 15 yards)
Max number of burpees

Rest 2 minutes between rounds

WOD 9/24/2014

For as long as you can for up to 30 minutes:

1 muscle-up every 15 seconds
or
10 pull-ups and 10 dips every minute

(Main site WOD on 8/27/14)

Also:

Sumo dead lift high pulls 3-3-3-3-3

WOD 9/23/2014

Back Squat 1-1-1-1-1-1-1

WOD 9/22/2014 ("Kevin")

Main Site WOD from 8/24/2014

"Kevin"

3 rounds for time of:

185# dead lift, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmers carry, 15 pound dumbbell

WOD 9/19/2014

Complete AMRAP in 20 minutes of:

10 burpee pull-overs
30 squats
60 second of handstand hold

WOD 9/18/2014

Run 1 mile for time


Split Jerk 1-1-1-1-1-1-1 reps

WOD 9/17/2014 (JBo)

"JBo" (Main site WOD from 8/17/2014)

AMRAP 28 minutes of:

115# OHS, 9 reps
1 legless rope climb, beginning from seated
115# bench press, 12 reps (scale/sub with Ring push-ups or weighted push-ups)

WOD 9/16/2014

Overhead squat 3-3-1-1-1-1-1

Five Rounds for time of:

135 # OHS- 5 reps (scale to 60-70% of one rep Max)
10 Toes to Bar
40# Dumbbell hang squat clean, 15 reps
20 double unders

WOD 9/15/2014

Main site WOD 8/15/2014

165# Squat clean, 1 minute
Rest 3 minutes
185# Squat clean, 1 minute
Rest 3 minutes
205# Squat clean, 1 minute
Rest 3 minutes
165# Squat clean, 1 minute
Rest 3 minutes
185# Squat clean, 1 minute
Rest 3 minutes
205# Squat clean, 1 minute

WOD 9/12/2014 (The Seven)

The Seven

7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

WOD 9/11/2014 (Danny)

"Danny"

20 Minute AMRAP of:

24" box jumps- 30 reps
115# push press- 20 reps
30 pull-ups

WOD 9/11/2014

WOD 9/10/2014

30 minute AMRAP of:

12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 Muscles ups

(Main site WOD from 8/9/2014)

WOD 9/9/2014

With a 12 minute continuous running clock:

1minute of 115# power snatch
1 minute of GHD sit-ups
2 minutes of115# power snatch
2 minutes of GHD sit-ups
3 minutes of 115# power snatch
3 minutes of GHD sit-ups

(Main site WOD from 8/23/14)

WOD 9/8/2014

5 minute AMRAP

10M Burpee Broad Jump
20 Jump lunges

1 minute Rest

5 minute AMRAP

10 push-ups
100M Run

1 minute Rest

5 minute AMRAP

7 dips
10 Pull-ups

WOD 9/5/2014 (Cindy)

Clean and Jerk 5-5-3-3-3-1-1-1-1-1

Then:

"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

(Compare to: 4/18/14)

WOD 9/4/2014 (Isabel)

Power Snatch 5-5-3-3-3-1-1-1-1-1  (Compare to 4/16/2014)

"Isabel"

For time:
30 Snatches (135#/95#)

WOD 9/3/2014 (Kelly)

"Kelly"

5 rounds for time of:

400 meter run
30 box jumps (24")
30 wallball shots

WOD 9/2/2014 (Angie)

Push press 5-5-3-3-3-1-1-1-1-1

Then:

"Angie"

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

WOD 9/1/2014 (Annie)

"Annie"

50-40-30-20-10 reps of:

Double unders
Sit-ups