1-31

Warm-Up

PVC Work
20 Slamballs
15 GHD Sit-ups
10 DB Thrusters
10 T2B

WOD

2000m Row
DL (dead lift):  5000 lbs.
PP (push press): 2000 lbs.

(You choose weight and calculate number of needed reps)

Burpees until time runs out.  Winner is person who has most burpees completed.

20 minute maximum

Scaled:  1000m Row
             2500 lb. DL
             1000 lb. PP

15 minute maximum

1-26

Warm-Up

50 sit-ups
40 KB swings
30 lunges (15 each leg)
20 slamballs
10 sec. static hang (x3)

WOD

800m Run
200m Farmer's Carry (70/53)

x3

1-24

Warm Up

50 sit-ups
40 KB swings
30 lunges (15 each leg)
20 slam balls
10 sec. static hang (x3)

WOD

Fran Squared

21-15-9

Thrusters (95,65)
Pull Ups

Group A goes and rests while Group B goes and then repeat.

1-21

Warm-Up

Warm up with DeWayne

WOD

15 min. AMRAP
(65, 55)

3 snatch balance
6 box step-ups w/ weight
9 push press

1/19

PVC Work
200m run
Air Squat Form practice
200m run
Push-up form practice
100m run
squat practice
100m sprint x3

WOD

3 sets of 6 reps

deadlift*
back squat*

*should be 65% of 1 RM (rep. max.)

For time:

1 big lap
20 KB swings
400m run
100m walking lunges (knee touches ground)

1/17

Warm Up

PVC Work

400m Run
12 Lunges (6 each leg)
10 Slam Balls
10 Overhead Squats
10 Box Jumps
*all with Med. Ball

WOD

"Elizabeth"

21-15-9

Squat Cleans (135/95)
Ring Dips

1/10/2011

Warm-Up

PVC Work
250m row
30 med. ball sit ups
20 push ups
10 pull ups
30 air squats
15 GHD back extensions

WOD

3 Person Teams

21-15-9

T2B (toe to bar)
Sandbag Thruster (60/45)
Burpees

1/7/2011

Warm-Up

PVC work
Med. ball toss w/ partner
Overhead walking lunges (to cone and back with 10 lbs.)
20- knees to elbows
20- slam balls

WOD

3-  5 min. rounds (1 min. @ each station) and 3 min. rest in between

Row
DB Squats
Box Jumps
Push Press
SDHP (sumo deadlift high pull)

Continuous count of reps (calories on rower) for each round.

WOD

5 burpees
10 sit-ups
20 hollow rocks
200 m sprint

x4