7-31-13

WOD
For Time:
400m Run
21 Push-ups
300m Row
15 Sit-ups
200m Run
9 Box Jumps
100m Row

7-30-13

WOD
AMRAP in 12 min
5 Muscle Ups
10 HSPU
15 T2B

7-28-13

WOD
"Badger"
3 Rounds for Time:
30 Squat Cleans
20 Pull-ups
800m Run

7-25-13

WOD
5 Rounds for time:
25m Yoke Carry
20 Over-shoulder Tosses
25m Burpee Broad Jumps

7-24-13

WOD:
Back Squat
5x5x5x5x5

7-23-13

WOD
AMRAP in 12 min
2 Rope Climbs
10 One Arm Dumbbell Cleans
10 GHD Sit-ups

7-22-13

WOD
For Time:
1..2..3..4..5..6....10
HSPU
Pistol Squats
T2B

7-19-13

WOD
For Time:
2000m Row
100 Double Unders
50 Pull-ups

7-18-13

WOD
AMRAP in 12 min
12 Box Jumps
9 Deadlifts
6 Push Press

7-17-13

WOD
Squat Cleans
3x3x3x3x3

7-16-13

WOD
AMRAP 15 min
5 Tire Flips
10 Tire Jumps
15 Tire Pushups

7-15-13

WOD
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

7-11-13

WOD:

5 rounds for time:

21 Wall Ball Shots

16 One-Arm Snatches

9 Pullups 

7-10-13

WOD:

5 Rounds
400m Run
*Rest 1 min between Rounds

*top of each min perform 5 Burpees

7-9-13

WOD:
For Time:
40 Back Squats
30 Push Ups
20 KB Swings
10 Dips
Rest 3 min....then
40 Front Squats
30 Push Ups
20 KB Swings
10 Dips

7-8-13

WOD:
Deadlift
1x1x1x1x1x1x1

7-5-13

W.O.D
5 Rounds For Time:
10 Front lunges
8 Bar facing burpees
6 Wall walk ups

7-3-13

W.O.D.
For time:
Run a 5k

7-1-13

"If we quit every time we felt uncomfortable we wouldn’t achieve anything."

Strength
Find 1 RM of Thrusters

WOD
5 Rounds for Time:
12 Medicine Ball Cleans (20/14)
6   GHD Sit-ups
3   Thrusters (135/75)