WOD 10-31-11

15 x OHS 95/65pds

15 x BW RING ROWS

15 x SPLIT JERK 95/65pds

15 x KNEE TO ELBOW

15 x HANG CLEAN 95/65pds

15 x BACK EXTENSIONS

3 ROUNDS

HAPPY HALLOWEEN!!!!!

WOD 10-28-11

25 x STRICT PULLUPS

50 x BACK SQUATS 135/95pds

50 x V- UPS 15/10pds

50 x KB CLEAN & PRESS

50 x OVERHEAD LUNGE 45/25pds

50 x BURPEE'S

25 x STRICT PULLUPS

WOD 10-26-11

14 x BOX JUMP 30"/24"

10 x KB SNATCH'S 50/35pds

AMRAP IN 10 MIN.

FINISH = TABATA SITUPS

TABATA RUSSIAN TWISTS 25/15pds

WOD 10-25-11

3 x HSPU

6 x DEADLIFT 225/155pds

12 x PULLUPS

24 x DOUBLE UNDERS

10 ROUNDS

WOD 10-24-11

7 x SQUAT CLEANS 155/95pds

14 x KB SWINGS 50/35pds

5 ROUNDS

FINISH = 150 METER SLED DRAG (Sprint!)

             150 METER SLED PULL (Walk)

WOD 10-21-11

Squat Cleans every min. on the min. for 10 min.

 Move up in weight each rep, Try to reach your max!

DEADLIFT 225/135pds

BAR-FACING BURPEE'S

21-15-9

WOD 10-19-11

50 x DOUBLE UNDERS

30 x KB SWINGS 50/35pds Adv = 70.5/50pds

10 x OHS 135/95

3 ROUNDS

FINISH = 50 x GHD SITUPS

** EVERYTIME YOU BREAK 10 x RING DIPS

WOD 10-18-11

8 x SDLHP 95/65pds Adv = 115/75pds

10 x TOES TO BAR

12 x WALL BALL

AMRAP IN 14 MIN

FINISH = 50 x SHOULDER TO OVERHEAD

           95/65pds Adv = 115/75pds

WOD 10-17-11

RUN 200 METERS

20 x PULLUPS

RUN 200 METERS

20 x PUSHUPS

RUN 200 METERS

20 x SITUPS

RUN 200 METERS

20 x SQUATS

5 ROUNDS

WOD 10-14-11

FRONT SQUATS 155/100pds Adv = 185/135pds

BW RING ROWS

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

AFTER EACH ROUND

10 x MED. BALL SLAMS

WOD 10-12-11

50 x BAR-FACING BURPEE'S

40 x PULLUPS

30 x OHS 95/65pds Adv = 115/75pds

20 x TOES TO BAR

10 x KB CLEAN & PRESS(10 per arm) 50/35pds Adv = 70.5/45pds

WOD 10-11-11

5 x POWER CLEANS 135/95pds Adv = 155/115pds

10 x HAND RELEASE PUSHUPS

15 x BOX JUMPS 24"/20" Adv = 30"/24"

AMRAP IN 15 MIN.

FINISH = 15 x V-UPS 25/15pds

                 15 x BACK EXTENSIONS

             4 ROUNDS 

WOD 10-10-11

THRUSTERS 95/65pd
ROW- CALORIES

21-18-15-12-9-6-3

FINISH = 200 METER FARMERS WALK 70.5/50pds

WOD 10-7-11

25 x STRICT PULLUPS

50 x HANG CLEANS 95/65pds

50 x RING DIPS

50 x GHD SITUPS

50 x BOX JUMPS 24"/20"

50 x KB CLEAN & PRESS 35/25pds Adv = 50/35pds

25 x PULLUPS

WOD 10-5-11

" THE CROSSFIT TOTAL"

BACK SQUAT   1-1-1

SHOULDER PRESS   1-1-1

DEADLIFT   1-1-1

**Record your heaviest rep for each lift,

 add your lifts together to get your CF Total!

WOD 10-4-11

5 x HSPU

15 x KB SWINGS 70.5/50pds (RUSSIAN)

25 x DOUBLE UNDERS

AMRAP IN 14 MIN

FINISH = 50 x BURPEE'S TO PLATES

WOD 10-3-11

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 100 x PUSH PRESS 45/30pds  Adv.= 65/45pds

WOD 9-30-11

SQUAT CLEANS 135/95

RING DIPS

21-15-9