Tuesday 20131231

Warm up: basic ( row)
WOD: " The countdown"
       complete for time:
100 double unders
90 sprinter toe touches
800m run
70 push ups
60 sit ups
50 double unders
40 overhead squats @ 45/25#
30 kettle bell swings @ 50/35#
20 burpees
10 squat thrusters @ 135/105#

Monday 20231230

Warm up: basic ( run)
WOD: 4 rounds of:
40 double unders
20 chin ups
10 box jumps @ 33"

Friday 20131227

Warm up: basic (run)
WOD: 3 rounds of
40 spiderman push ups
40 sprinter sit ups
20 push press @ 135/95#
20 ghd sit ups
10 handstand push ups
10 deadlifts @ 275/165#

Thursday 20131226

Warm up: basic (row)
WOD: 10 down to 1
Bench press @ bodyweight
ring dips

20131225

MERRY CHRISTMAS

Warm up: basic ( jump rope)
WOD:  crumb snatcher
21-15-9-5
C2F Push up
Snatch @ 135#/95#

Tuesday 29131224

Warm up: basic (row)
WOD: complete for time
50 lunges
100 double unders
400m run
50 lunges w/ 45# overhead
200 double unders
800m run

Friday 20131220

Warm up: basic ( run)
WOD: 5 rounds of
50 double unders
40 push ups
30 kb swings
20 overhead squats @ 75#
10 pull ups

Thursday 20131219

Warm up: basic ( run)
WOD: 6 min AMRAP
sit up to push up

Wednesday 20131218

Warm up: basic ( row)
WOD: 8 min AMRAP
12 romanian deadlifts @ 95#/55#
8 chin ups (under hand grip pull ups)
4 push press @ 95#/55#

Tuesday 20131217

Warm up: basic ( run)
WOD: 3 rounds of
25m farmers carry with 45# dumbbells
20 cross body single arm dumbbell snatch @ 45#
25m waiters carry with 45# dumbbells

Monday 20131216

Warm up: basic ( row)
WOD: 4 rounds of
15 burpees
10 t2b
5 clean and press @ 75% bodyweight

Friday 20131213

Warm up: basic ( run)
WOD: 7 rounds of
13 push ups
13 ghd
13 box jumps @ 30/24"
13 pull ups
13 kb swings @ 53/35#
13 snatches @ 95/45#
13 burpees

Thursday 20131212

Warm up: basic ( run)
WOD: 21-15-9-5
Handstand push ups
SDHP @ 115/65#(f)

Tuesday 20131210

Warm up: basic (row)
WOD:  complete for time
800 m run
100 push ups
100 sit ups
400m run
100 push ups
100 sit ups
800m run
100 push ups
100 sit ups

Monday 20131209

Warm up: basic ( run)
WOD: ascending/descending
10 down to 1 bench press @ bodyweight
1 up to 10 dead lifts @ bodyweight 

Friday 20131206

Warm up: basic ( run)
WOD: 5 rounds of:
15 push press @ 95/55#
10 GHD sit ups
15 KB swings @ 53/35#
10 Double crunch  sit ups
15 Front squats @ 95/55#

Thursday 29131205

Warm up: basic ( jump rope)
WOD: run a 5km for time (3.1miles)

Wednesday 20131204

Warm up: basic ( row)
WOD: 12 MIN EMOM
2 Power cleans @ bodyweight
5 underhand grip pull ups ( chin ups)

Tuesday 20131203

Warm up: basic ( run)
WOD: 3 rounds of:
100 double unders
25 box jumps @ 30/24"
15 deadlifts @ 205/155#

Monday 20131202

Warm up: basic (run)
WOD: 30 reps of**
squat thruster to overhead squat @ 75#/55#
** 5 burpee penalty for rest