WOD 8-29-12

100 x THRUSTERS 95/65

EMOM  3 x STRICT TOES TO BAR 

WOD 8-28-12

90 SEC AMRAP

ROW 250 METERS

with time remaining

COMPLETES AS MANY OHS 135/95  AS POSSIBLE 

REST 90 SEC BETWEEN ROUNDS

5 ROUNDS

WOD 8-27-12

20 x CTB PULLUPS

RUN 400 METERS

40 x HR PUSHUPS

30 x ONE ARM OVERHEAD

 WALKING LUNGES 50/35 (15 PER ARM)

20 x GROUND TO OVERHEAD 155/115

30 x HR PUSHUPS

20 x ONE ARM OVERHEAD

 WALKING LUNGES 50/35(10 PER ARM)

10 x GROUND TO OVERHEAD 155/115

RUN 400 METERS

20 x STRICT RING DIPS

WOD 8-22-12

RUN 150 METERS

4 x POWER CLEANS 135/95 (T&G)

2 x PUSH JERK/or SPLIT JERK 135/95

AMRAP IN 15 MIN

**Try not to release bar until your done with your reps!!

 

FINISH = 40 x KB CLEAN & PRESS

                 AS HEAVY AS POSSIBLE

WOD 8-21-12

15 x STRICT PULLUPS

30 x RUSSIAN SWINGS 70.5/50

45 x SQUAT JUMPS

3 ROUNDS

 

FINISH = TABATA SITUPS

WOD 8-20-12

10 x POWER SNATCH 95/65

10 x TOES TO BAR

10 x MED BALL SLAMS

5 ROUNDS

FINISH = 50 x RING DIPS

WOD 8-17-12

The Stever crushing today's WOD!!!!

7 x HANG SQUAT CLEAN TO

THRUSTER 115/75

14 x HR PUSHUPS

7 ROUNDS

FINISH = 3 x 3 TURKISH GET UPS

AS HEAVY AS POSSIBLE.

WOD 8-15-12

SHOULDER PRESS

1-1-1-1-1

PUSH PRESS

3-3-3-3-3

PUSH JERK

5-5-5-5-5

FINISH = 6 x 100 METER SPRINTS

WOD 8-14-10

WALL BALL 20/16lbs

PULLUPS

DOUBLE UNDERS

50-35-20

WOD 8-13-12

5 x BACK SQUATS 245/155

10 x BURPEE BOX JUMPS 24"/20"

15 x SDLHP 70.5/50lbs KB

5 ROUNDS

FINISH = PLANKS x 1 MIN REG

x 1 MIN SIDE

x 1 MIN OTHER SIDE

1 MIN REST x 3 ROUNDS

WOD 8-10-12

10 x TALL SQUAT SNATCH'S

AT 65-70% OF MAX

10 x OH SWINGS 50/35

8 x HANG SQUAT SNATCH'S

AT 70-75%OF MAX

20 x OH SWINGS

6 x HANG SQUAT SNATCH'S

AT 75-80%OF MAX

30 x OH SWINGS

4 x SQUAT SNATCH'S

AT 80-85% OF MAX

40 x OH SWINGS

2 x SQUAT SNATCH'S

AT 85-90% OF MAX

50 x OH SWINGS

WOD 8-8-12

Dave & Sarah having some fun with the finisher.

 345lbs Prowler Push x 3 Rounds

8 x BODYWEIGHT RING ROWS

10 x RING DIPS

12 x BURPEE'S

5 ROUNDS

FINISHER = 3 x 15yd x 15yd HIGH/HIGH PUSH

AS HEAVY AS POSSIBLE

WOD 8-7-12

Rob doing Bear Complexes with 185lbs!

ROW 800 METERS

20 x BEAR COMPLEX'S 135/95

RUN 800 METERS

FINISH = 100 x SITUPS

WOD 8-6-12

Val & MaryBeth working through 300!

25 x STRICT PULLUPS

50 x DEADLIFT 155/100

50 x HR PUSHUPS

50 x BOX JUMP 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS 50/35

25 x PULLUPS/ ANYWAY

WOD 8-3-12

Chuck PRing in his Clean & Jerk!

STRENGTH:

Take 15 Min. to find your 1 Rep Clean & Jerk Max.

WOD:

2 FOR 1 WALL BALL 20/16

TOES TO BAR

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

AMRAP IN 7 MIN

WOD 8-1-12

5 x HANG CLEANS 95/65

7 x PUSH PRESS 95/65

9 x SDLHP 95/65

AMRAP IN 15MIN

FINISH = 100 x HR PUSHUPS

WOD 7-31-12

Aimee's solid OHS!

"NANCY"

RUN 400 METERS

15 x OHS 95/65

5 ROUNDS

FINISH = ROW 500 FOR TIME:

V-UP'S TO 4 x RUSSIAN TWISTS x 30 REPS