Monday 10/10/2011
“Nancy”
5 Rounds
400 M Run
15 Over Head Squats 95/65
Friday
Friday 9/30/2011
3 Rounds
10 Clean & Jerk 135/95
15 Ring Dips
200 m Run
Friday
No Saturday community Workout because Fight Gone Bad is at Camp Mabry
Friday WOD
3 mile run
Monday
Monday 8/15/2011
WOD
8 Rounds
10 One Arm KB Clean & Press Left
10 One Arm KB Clean & Press Right
100 meter Sprint
Tabata Sit-ups
Tabata Squats
Friday
Friday 08/05/2011
OPT rope ladder
5-10-15-20-25-20-15-10-5
No Misses
“Griff”
Run 800 meters Forward
Run 400 meters Backwards
Run 800 meters Forward
Run 400 meters Backwards
Thrusday
Thursday 7/28/2011
SWOD
Back Squat 3-3-3-3
WOD
Run 800m
30 Snatch 75/30
Run 800m
Wednesday
Wednesday 7/27/2011
SWOD
3-3-3
WOD
4 Rounds
400 m run
25 Ring Dips
25 Abmat Sit-up
Friday
Friday 7/22/2011
WOD
5 Rounds
5 Deadlift 225/185
10 Kb Swings 53/35
5 Pull-ups
200 m run
Mini-Daniel
Monday 7/11/11
Strength WOD
Deadlift 5-5-5
Metcon WOD
Mini-Daniel
25 Pullups
200m Run
10 Thrusters (95/65)
400m Run
10 Thrusters
200m Run
25 Pullups
Nicole
Thursday 6/30/11
Strength WOD
Press 3-3-3-3-3
Metcon WOD
20-minute AMRAP
400-meter run
Max rep pullups
