WOD 2-28-11

5 x DEADLIFT

5 x HANG CLEANS

5 x PUSH PRESS

5 x FRONT SQUAT

5 ROUNDS

**REST 1min BETWEEN ROUNDS, USE REST TIME TO ADD MORE WEIGHT EACH ROUND.

FINISH = RUN 1 MILE AS FAST AS POSSIBLE

            IF ITS TOO COLD

                 ROW 1 MILE AS FAST AS FAST AS POSSIBLE (1600 METERS)

WOD 2-25-11

7 x OHS 115/75

7 x KB CLEAN & PRESS (per arm) 50/35

7 x KB SWINGS 72.5/50

7 x BOX JUMP

7 ROUNDS

FINISH = 10 SETS x 30 REPS x CORE WORK

WOD 2-24-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 2-23-11

"CINDY" + CLEAN & JERKS

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

CLEAN & JERK x CINDY ROUND YOUR ON 135/95

AMRAP IN 20min

FINISH = 50 x TOES TO BAR

WOD 2-22-11

15 x DEADLIFT 225/155

10 x BURPEE / 1 KB SWING PER ARM 45/25

9 x BURPEE/ 2 KB SWINGS

8 x BURPEE/ 3 KB SWINGS

7 x BURPEE/ 4 KB SWINGS

6 x BURPEE/ 5 KB SWINGS

5 x BURPEE/ 6 KB SWINGS

4 x BURPEE/ 7 KB SWINGS

3 x BURPEE/ 8 KB SWINGS

2 x BURPEE/ 9 KB SWINGS

1 x BURPEE/ 10 KB SWINGS PER ARM

15 x DEADLIFT 225/155

FINISH = 4 x ROLLOUTS

            8 x SITUPS

           AMRAP IN 8 MIN

WOD 2-21-11

20 x SDLHP 95/65

20 x PUSH PRESS 95/65

20 x STEP UPS 20" BOX 95/65  (Bar racked on back)

 4 ROUNDS

FINISH = 100 x FLOOR WIPERS 95/65

WOD 2-19-11

TEAM WOD

4 x BODYBUILDERS 9ct. (2 pushups)

8 x WALL BALL 20/16

AMRAP IN 12min

4 x DB HANG CLEANS/ THRUSTERS

8 x KNEE TO ELBOW

AMRAP IN 12min

**Teammates will switch workouts at 12min, record total rounds per team.

WOD 2-18-11

25 x STRICT PULLUPS

50 x THRUSTERS 75/55

50 x RING DIPS

50 x BALL CLEANS 20/16

50 x TOES TO BAR

ROW 800 METERS

50 x KB SWINGS 50/35 (Russian)

25 x STRICT PULLUPS

FINISH = FARMERS WALK x FAIL (two 72.5pd KB's/ two 50pd KB's)

 25 x SITUPS

 4 ROUNDS

WOD 2-17-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 2-16-11

OVERHEAD SQUAT

 1-1-1-1-1

5 x DEADLIFT 275/155pds

10 x BOX JUMP 24"/20"

15 x RING PUSHUPS

 5 ROUNDS

FINISH = STABILITY BENCH x FAIL x 5 SETS 50/25pd KBs   

 50 x TOES TO BAR

WOD 2-15-11

5 x BURPEE/PULLUPS

10 x KB SWINGS 50/35pds

SHUTTLE RUN

AMRAP IN 20min

FINISH = 5 x L-SITS x FAIL

                100 x PUSH PRESS 45pd BAR

WOD 2-14-11

5 x POWER CLEANS 135/95pds

15 x WALL BALL 20/16

25 x DOUBLE UNDERS

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15pds

                  50 x BACK EXTENSIONS

WOD 2-13-11

OPEN GYM  9AM - 11AM

WOD 2-12-11

TEAM WOD

"DOUBLE FRAN" + ROW

THRUSTERS 95/65pds

PULLUPS

ROUND 1 = 21-15-9

ROUND 2 = 9-15-21

WOD 2-11-11

3 x THRUSTERS 115/75

5 x HANG CLEANS 115/75

7 x SDLHP 115/75

AMRAP IN 20min

FINISH = PUSHUP PYRAMID 5-4-3-2-1

                 50 x GHD SITUP'S

WOD 2-10-11

REST DAY/ MAKE UP WOD/ SKILL WORK

2-9-11

TABATA PULLUPS

TABATA PUSH PRESS 45/25pd BAR

TABATA SITUPS

TABATA SQUAT JUMPS

FINISH = 50 x KNEE TO ELBOW

** Tabata = 20 seconds of work x 10 seconds of rest x 8 intervals. The rest between rounds is 10seconds.
Your lowest repetition on all your intervals is the only rep. that counts!!!!

WOD 2-8-11

10 x DEADLIFT 155/95pds

15 x PUSHUPS

10 ROUNDS

FINISH = HANDSTAND HOLDS x FAIL

                  25 x V-UPS 25/15pds

           4 ROUNDS

WOD 2-7-11

5 x CLUSTERS (clean into a thruster) 135/95pds

10 x PULLUPS (chest to bar)

15 x 1 3/4 - ROPE SLAMS

5 ROUNDS

FINISH = 50 x SITUPS - ROW 1600 meters - 50 x SITUPS

WOD 1-5-11

TEAM WOD

150 x WALL BALL 20/16pds

150 x KB SWINGS 35/25pds

100 x KNEE TO ELBOW

100 x BOX JUMP 24"/20"

100 x BURPEE'S

** Complete the reps as fast as possible, alternate each rep with your teamate!

WOD 1-4-11

  ROUND 1 = 3min x BARBELL LIFTS 135/95pds

            18 x BURPEE/PULLUPS

REST 1min

  ROUND 2 = 3min x BARBELL LIFTS 115/75pds

             15 x BURPEE/PULLUPS

REST  1min

ROUND 3 = 3min x BARBELL LIFTS 95/65pds

            12 x BURPEE/PULLUPS

**In 2 rep. intervals complete as many lifts as you can in 3min,(try not to repeat a lift). In the heavier rounds do lifts your stronger at,(i.e. power lifts), as the weight gets lighter try the movements your weak at,(i.e. olympic lifts).  Try not to let the bar hit the ground unless its to start a lift.

WOD 1-3-11

50 x WEIGHTED BOX JUMPS 24"/20" (Two 10pd DB's)

50 x KB SWINGS 50/35pds

50 x KNEE TO ELBOW

50 x BODYWEIGHT RING ROWS

50 x HANG CLEANS 75/45pds

50 x PUSH PRESS 75/45pds

ROW 800 METERS

FINISH = 20 x BACK EXTENTIONS

                 20 x RING DIPS

              3 ROUNDS

WOD 1-2-11

SNOW DAY/ REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 2-1-11

ROW 300

10 x DEADLIFT 225/155pds

30 x KB FLOOR PRESS 35/25pds (laying flat on ground)

5 ROUNDS

FINISH = 30 x RUSSIAN TWISTS 25/15pds

          10 x V-UPS 25/15pds

          PLANKS TILL FAIL

   5 ROUNDS