Monday 10/03/2011
10 min AMRAP
15 Wallball 20/14 1 Rope climb 15 ft
Tabata Russian Twists
Tuesday
Tuesday 9/6/2011
3 Rounds Of Task Oriented Fight Gone Bad
WallBall 20/14
SDHP 75/55
Box Jump 20
Push Press 75/55
Row Cals
Wednesday
Wednesday 8/30/2011 and Thursday
WOD
“KAREN”
150 Wallball 20/14
Tuesday
Tuesday 8/09/2011
2 Rounds of
“Fight Gone Bad”
1 min at each
Wall Ball 20/14
SDHP 75/55
Box Jumps 20in
Push Press 75/55
Row For cals
Rest
Partner WOD
Friday 6/17/11
Metcon WOD
1.5 Pood, 20# Med ball, 2 30# Dumbbells
200m Equipment carry
42 Kettlebell swings, 42 Wall balls, 42 Pushups
200m Equipment carry
30 Swings, 30 WBs, 30 PUs
200m Equipment carry
18 Swings, 18 WBs, 18 PUs
That which does not kill us makes us more elite.
Monday 6/13/11
Strength WOD
Sled drills
Metcon WOD
1000m Row
75 Wall balls
50 Kettlebell swings (53# m/35# f)
25 Pushups
Karen
Thursday 6/9/11
Strength WOD
Deadlift 5-3-3-1
Metcon WOD
Karen
150 Wallballs (20# m/14# f)
Kelly
Monday 6/6/11
Strength WOD
Box squats, 2 sets of 10
Metcon WOD
Kelly
3 Rounds
400m run
30 Box jumps (24″ m/20″ f)
30 Wall balls (20# m/14# f)
Dirty 30
Tuesday 5/24/11
Skill Work Turkish Get-ups
Metcon WOD
30 Box jumps (24″ m/20″ f)
30 Pullups
30 Kettlebell swings (53# m/35# f)
30 Lunges
30 Knees-to-elbows
30 Push presses (45# m/35# f)
30 Supermans
30 Wall balls (20# m/14# f)
30 Burpees
30 Double unders
Run? More like FUN!
Wednesday 5/11/11
Strenth WOD
Snatch 5×3
Metcon WOD
200m Run
20 Pullups
200m Run
20 Wall Balls
200m Run
20 Kettlebell Swings
200m Run
20 Pushups
200m Run
