Friday Oct 31, 2014

Wod - For time: 21-15-9 Deadlifts 75#
                                        Box Jumps 20"

4x400m Runs - each run starts every 4min

20 Good Mornings 33#

50 Situps

Thursday Oct 30, 2014

8 min EMOM: 5 Front Squats 65#

Wod -  3rds for time: 35 Double Unders
                                   15 Push Press 45#

50 Situps
                         

Monday Oct 27, 2014

5x8 Deadlifts

Wod - For time: 9-7-5 reps Front squats 55# and Pullups

3x10  Bicep Curls

50 Sit ups

Friday Oct 24, 2014

8 min EMOM: 8 Box Jumps 24" 

Wod - 5rds for time: 7 Front Squats 55
                                  200m Run
                                                            
30 Reverse Hypers

Tuesday Oct 21, 2014

12 min AMRAP: 10 Box Jump Overs
                             10 Cal on Rower
                              10 KB swings 

35 Hip Ext

Monday Oct 20, 2014

Try some Ring Rows

4 attempts to get 25 Double Unders, Once you get to 25 stop, Rest then try again

Wod - 3 rds for time: 400m Run
                                     15 Deadlifts 75#
                                     15 Air Squats 

35 Situps

Friday Oct 18, 2014

2rds for time: 15 Kal on Rower
                       15 Burpees
                       15 Pullups
                       10 Alt Lunges

Friday Oct 17, 2014

3rds for time: 400m Run
                         18 Thrusters 45# 

8 rds Tabata: KB swings 36#

75 Unanchored Situps

Tuesday Oct 14, 2014

5x5 Deadlifts

Wod - 3rds for time: 35 Double Unders
                                  20 Alt Box Step Steps holding 15# Dbs in each hand 20"
                                  10 GHD Situps

3x10 Good Mronings

Friday Oct 10, 2014

10 min AMRAP: 15 Air Squats
                             10 Situps
                               5 Deadlifts 65# 

3x10 Good Mornings

Thursday Oct 9, 2014

18 min Clock - 4rds for time: 400m Run
                                                  15 Air Squats

With remaining time set 1RM Power Clean

50 Situps

Tuesday Oct 7, 2014

5 rds for time: .5 mile on Airdyne
                        100' Farmers Carry 25#
                        25 Double Unders

3x10 Deadlifts

20 Good Mornings

Monday Oct 6, 2014

5x5 Deadlifts

21-15-9 for time: Push Press 45#
                            Box Jumps Overs 20"
                             Front Squats 45#

50 Situps

Friday Oct 3, 2014

3x10 Back Squats

Wod - 10 min AMRAP: 200m Row
                                         20 Double Unders

3x10 Hip Ext

Thursday Oct 2, 2014

3rds for time: 15 Box Jumps 20"
                       15 Push Press 55#

3x400m Runs - each run starts every 4 min

50 situps