Mar 122010
 

Warm-up:

Back Extension 15
Situps 15
Burgener x3
Pushups 10

WOD:

“Lynne”

BW Bench Press Max Reps
Pullups Max Reps
x5

Scale weight as needed, post loads and reps to comments.

Feb 142010
 

Valentine’s Day!!!!!

Warm-up:

400m run or 500m row
Pullups 5
10 Pushups
15 Squats
Burgenerx2

WOD:

Burpees 10
Deadlift 5 275/190lb
Row 500m
x3

Scale weight as needed on deadlifts, post loads and times to comments.

Feb 122010
 

Warm-up:

Burgenerx3
Ovh Squat 15
Pullups 10
Pushups 10
x2

WOD:

Push Press 12 reps
Box Jumps 24″ 12 reps
x5

Pick a load for push press and keep it for all rounds, scale height on box jumps as needed.  Post times and loads to comments.

Feb 062010
 

Warm-up:

PVC or Dowel rod OVH Squats 10
Pullups 5
Pushups 5
x2

WOD:

Walking Lunge 100ft
Pullups
Situps

21,18,15,12,9,6,3

* Walking Lunge stays at 100ft each round i.e., (100ft lunge, 21 pullups/21 situps, 100ft walking lunge, 18, etc.) 

Scale reps as needed, post times to comments

Jan 312010
 

Warm-up:

Deadlift 5
Burpees 10
Front Squat 15
x2

WOD:

“Linda” aka “Three Bars of Death”

BW Bench
1.5 x BW Deadlift
.75 BW Clean

10-9-8-7-6-5-4-3-2-1
For Time

Scale weight as needed, post times to comments

Jan 292010
 

Warm-up:

Run 800m
Carioca 50 yd
Pullups 10
Pushups 15
Squats 20

WOD:

“Filthy 50″

Box Jumps 50 (24″/20” box)
Jumping Pullups 50
Kettle Bell Swings 50 (1 pood)
Walking Lunges 50
Knees 2 Elbows 50
Push Press 50 (45/30lb)
Back extension 50
Wall Ball 50 (20/15lb MB)
Burpees 50
Double Unders 50

For time

Scale weight and reps as needed, post modifications and times to comments.

Dec 282009
 

Warm-up:

CFWU x 2
25 yds Buttkicks
25 yd Carioca
25 yd Backpedal
25 yd High Knees

 

WOD:

“BabySwoll”

Run 800m
BW Bench Press Max Reps
Pullups Max Reps
BW Back Squat Max Reps
x5
Run 800m

Start with an 800m run, do Bench, Pullups, Squats 5x, then finish with 800m. Scale weight as needed, post times to comments.