WOD 3.30.12

2.7 Mile Run

PM WOD


"Filthy Fifity"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 3.29.12

5K Run

PM WOD

DB Thrusters
5/5/5/5

DB Step Ups
5/5/5/5

Fight Gone Bad

1 Min @ Each Station

Plate Jump Squats
Med Ball Situps
Jump Rope
Push Press
Jumping Pullups

WOD 3.28.12

AM WOD

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

Bench

Deads

KB Swings

Box Jumps

PM
B Loop
TABATA w/ Track
Squats/Burpees/Lunge Jumps/Situps

WOD 3.27.12

Track 

Hang Squat Clean Tech

GHD Tech

K2E Tech

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

Bench

Squat

KB Swings

Box Jumps

PM WOD CH and SQ

Back Squat

4 Rounds
400m Run
12 Clean and Jerks
12 Pullups

12 Wall Balls

or

3 Rounds for time
400m Run
30 Kettlebell Swings 70/53
20 Wallball Situps
10 Burpees

WOD 3.26.12

Fight Gone Bad

1 Min @ Each Station

Back Squat
Hand Release Pushups
Jump Rope
Wall Balls
Bench Press

WOD 3.25.12

REST

WOD 3.24.12

400m Run

21 Power Cleans

21 Squats

400m Run

15 Power Cleans

15 Squats

400m Run

9 Power Cleans

9 Squats

400m Run

6 Power Cleans

6 Squats

WOD 3.23.12

AM 5K Run

PM B Loop

WOD 3.22.12

Fight Gone Bad
One Min @ Each Station

KB Swing
Box Jumps
Jumping Pullups
Jump Rope
Push Press

BLoop

WOD 3.21.12

Team TABATA Mashup

Situps/Hand Release Pushups/Burpees/Planks
B Loop

WOD 3.20.12

WOD
20 Wall Balls
Run 400m
20 GHDs
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24″)
Run 400m
20 Cleans (115lb)
Run 400m

WOD 3.19.12

Snatch Technique and Toes to Bar Technique
6/6/6/6

WOD
21-15-9-6-3

Bench-Deadlift-Bar Hops

WOD 3.18.12

Rest

WOD 3.17.12

1000m Row
2 Mile Run

WOD 3.16.12

B Loop

WOD 3.15.12

2.5 Mile Run

PM WOD
Partner WOD
5 Mins of alternating Clean and Jerk(1 Rep Each)
5 Mins of alternating Front Squat(2 Reps Each)
5 Mins of alternating Knees to Elbows(3 Reps Each)

See how many total reps you and your partner can get through the 15 Mins.

WOD 3.14.12

Three Rounds

800m Run

50 Back Extensions

50 Situps

Track WOD

TABATA

Squats

Pushups

Line Jumps
Lunges

WOD 3.13.12

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Track WOD
10-9-8-7-6-5-4-3-2-1
Push Press
Wall Balls
Hand Release Push Ups
Sit Ups

WOD 3.11.12 and 3.12.12

REST

WOD 3.10.12

5K Run

Ah Yeah!

Knees to Elbows and Toes to Bar

Click on the link above for a great technique video!

WOD 3.9.12

For Time
10-9-8-7-6-5-4-3-2-1
Push Ups
Wallballs
Bench Press
Knees to Elbows

WOD 3.8.12

6/6/6/6
Strict Shoulder Press
Sumo Deadlift High Pull
Box Jumps

PM WOD
Snatch Squat 4/4/4/4
(Track) Hang Squat Clean 4/4/4/4

5 Min AMRAP
8 DB Thrusters
10 Box Jumps
8 Push Press

Rest 2 Min

5 Min AMRAP
8 Front Squats
10 Hand Release Pushups
8 Pullups

WOD 3.7.12

2 Mile Run

Tabata Mashup
Grasshoppers/Squats/Pushups

WOD 3.6.12

2 Mile Run

PM WOD

21-15-9
Power Clean (135lbs)
Bar Hops
Dead Lifts (205lbs)

WOD 3.5.12

Mile Run
OHS 3x8 w/ 95lbs
Thrusters 3x6 w/ 95lbs

PM WOD
Strength
Back Squat/Deadlift
OHS (Track)
Knees to Elbows

WOD

In teams of 4:

100 Pull ups

200 Push ups

300 Sit ups

400 Squats

Only two athletes on the team can be working to complete the task at a time. 

There is no set number of reps each person must do. 

This will take communication on the teams part.

WOD 3.4.12

Recovery

WOD 3.3.12

2 Mile Run

WOD 3.2.12

2 Mile Run
1.25 Miles on Stair Stepper

WOD
800M Run
30 KB Swings 70
20 Box Jumps 24
20 Pull Ups
20 Thrusters 95
20 Clapping Push Ups
30 Wall Balls
600 Meter Run

WOD 3.1.12

2 Mile Run

3x6 DB Thrusters w/ 35lbs
3x6 Pullups

PM WOD
30 Power Snatches 115 lbs
30 Ring Dips
600 m Run
20 Power Snatches 115 lbs
20 Ring Dips
600 m Run
10 Power Snatches 115 lbs
10 Ring Dips

17:46