"Annie"(compare to 11-4-11)
50-40-30-20-10
Double unders
Sit ups

-Skill-

20 Box Jumps on a higher box than you normally use

-WOD-

5 rounds for time:

Run 400m

10 Dumbell Thrusters

 5 rounds
50 yd sled sprint (50/100lb)
10 push ups
10 superman
10 toes to bar

-Skill-
10 Skin the Cats or Inverted Hangs
-WOD-
100ft Walking Lunge(before each set of PU and SU)
21-18-15-12-9-6
Pull-ups
Sit-ups

:SWOD:
Shoulder press
3-3-3-3

:WOD:
4 rounds
10 hand stand push ups
30 air squats
400 meter run

-Skill-

Warmup Squat Snatch 3-3-3

-WOD-

Row 1000m

100 Push-ups

10 Snatches (35/45/75/95/135)

:WOD:
15 min amrap
5 wall ball shots
10 pullups
15 burpees

-Skill-

Weighted Push-up 1-1-1-1-1

-WOD-

5 rounds for time of

Run 400m

15 Deadlifts (65/95/135/185/225)

8 GHD Sit-ups or 15 Regular Sit-ups

21-15-9
Push press(65-115)
Kettlebell swings(35/53)

:SWOD:
Push press
10-10-10-10

:WOD:(compare to 5/2/11)
"Jackie"
1000 meter row
45 lb thruster, 50 reps
30 pull ups

-Skill-
Power Snatch  3-3-3
-WOD-
AMRAP in 20 min
5 Overhead Squats (45/65)
Sprint 100m 
5 Burpees

:SWOD:
Back squat
5-5-5-5

:WOD:
3 rounds
2 min max hang power clean (65-135)
2 min max double unders
*no rest between rounds*

-Skill-

30 Knees-to-Elbow or Toes-to Bar (working on form)

-WOD-

Row 500m

25 Tire Flips

25 Push-ups

25 Box-Jumps

25 Pull-ups

25 Lateral Jumps

25 Push-ups

25 Double Unders

25 Pull-ups

:Skill:
Cone drills

:WOD:
7 rounds, each for time of:
7 db front squats (25/45)
50 yard off road sprint
7 burpees
Rest 1 minute

:WOD:

fight Gone Bad (compare to 12/10/10)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20" box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Is he praying for no more WODs?

-Skill-

200m timed run (x2)

-WOD-

AMRAP in 20 min of

Run 400m

Max Pull-ups

compare to 5/12/2011

:Skill:

10 minutes to work on-

muscle ups

or

muscle up progressions

:Wod:

"Grace"(compare to 8/13/10)

30 clean and jerks for time (135lb)

Mark and Chad enjoying the Wall Ball Shot

-Skill-

Jumprope 3 minutes

-WOD-

21-15-9

Alternating Lunges

Box Jumps

KB Snatch

"Baseline"

or

6, 50 meter sled sprints(backwards) @50/100lbs

then

:WOD:(compare to 12-20-10)

4 Rounds of

Weighted 400 meter run (25/45lb)

50 air squats (holding dumb bell)25/45

:SWOD:

bench press

1-1-1-1-1-1-1

:WOD:

10 min AMRAP

5 db thrusters(25/45)

5 knees to elbows

5 wall ball shots

-Skill-

"Baseline"

-WOD-

3 rounds for time of:

30 Wall Ball Shots

10 Clean and Jerk (95/65)

compare to 3/29/11

:Wod:

21-15-9

Double unders

Wall ball shots

Box jumps

KB swings

Pull ups

-Skill-

Back Squat

5-5-5

-WOD-

AMRAP in 15 min of

100m Sprint

10 Burpees

:SKILL:

5 rope climbs

:WOD:(COMAPRE TO 12-17-10)

"DT"

Five rounds of:

155 pound Deadlift, 12 reps

155 pound hang power clean, 9 reps

155 pound Push jerk, 6 reps

:SKILL:15 minutes to complete

ANY WAY YOU WANT TOO SLICE IT

30 handstand push ups

30 squat cleans(65/95)

:WOD:

complete the following for max reps, cals, and load

"Prince Marty"

2 minutes Airdyne for cals

1 min rest

2 minutes 20 yd. sled pull shuttles

1 min rest

2 min air squats

1 min rest

2 min push press(65/95)

1 min rest

2 min row for cals

1 min rest

2 min to establish max squat clean

*SCORE IS TOTAL REPS+CALS+CLEAN WEIGHT*

-Skill-

Play on the Rings

-WOD-

"Mary"

AMRAP in 20 min

5 Handstand Push-ups

10 Pistols (One Legged Squats Alternating)

15 Pull-ups

:SWOD:

squat clean

1-1-1-1-1-1-1

:WOD:

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

:WOD:

5 Rounds of

90 seconds to complete

20 yard weighted walking lunge(25/45)

5 wallball shots(16/20)

max pull ups

30 seconds rest

*Score for each round is total pull ups completed*

Wake up Mark!

-Skill-

Max Handstand Hold

-WOD-

Tabata Push-ups with Plank Hold during rest

Bottom-to-Bottom Tabata Squats

Run 800m

Record lowest number of push-ups and squats

Record time on run

mid Murph

:WOD:

For time: (95/65)

400m run

21 thrusters, 21 ring push-ups

60 double unders (240 singles)

15 thrusters, 15 ring push-ups

40 double unders (160 singles)

9 thrusters, 9 ring push-ups

20 double unders (80 singles)

400m run

YAY BURPEES!

-Skill-

25 GHD Sit-ups

-WOD-

For time:

40 Sumo Deadlift High Pulls (45/75)

40 Overhead Squats (45/75)

40 Sumo Deadlift High Pulls (45/75)

:Skill:

10 minutes of double under practice

:WOD:

(COMPARE to 12-30-10)

"Helen"

3 rounds for time:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

:skill:

snatch balance

7-7-7-7-7

-WOD-

3 rounds for time:

Run 400m

30 Sit-ups

15 Deadlifts(135/95)

-Skill-

2min Jumprope

-WOD-

For time:

Row 800m

then 5 rounds of

10 Burpees

10 Knees to Elbow

10 Box Jumps

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Such a weird way to look for contacts.

-Skill-

20 360 Degree Rotations on the Pull-up Bar

-WOD-

5 rounds for time:

Run 200m

10 Tire Flips

50 ft Bear Crawl

:Skill:

30 forward rolls

:WOD:

4 rounds of

45 sec max pull ups

15 sec rest

45 sec max push press (75-135)

15 sec rest

45 sec max ghd sit ups

15 sec rest

45 sec burpees

15 sec rest

:SWOD:compare to 1-17-11
3 min AMRAP back squat (95/135)

:WOD:compare to 11-5-10

"Annie"

50-40-30-20-10-

double underssit ups

The JOY of Overhead Walking Lunges

-Skill-

15 Inverted Hang 2 sec holds

-WOD-

With a continuously running clock, do 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, etc... Record the number of minutes completed and the reps finished in the final minute in which you do not complete the required reps. Weight options are 75/95/115/135

Cash out with 25 Burpees!

"Baseline"

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

"WOD"

3 rounds

10 ring pushups

20 grasshoppers

Mark cranking out the push-ups

"Baseline"

500 meter row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Then:

3 rounds for time

Run 800m

21-15-9

Deadlifts (95/135/155/185)

:WOD:(compare to 4-25-11)

10 rounds for time

Sprint 50m

15 Sit-ups

15 Supermans

:SWOD:

shoulder press

2-2-2-2-2

:WOD:

3 Rounds

Run 800 M

20 Box jumps

-Skill-

5 Rope Climbs (Bring your long socks! Right Chad?)

-WOD-

Seven rounds for time of:

Run 50 Yards

7 Chest to bar Pull-ups

7 reps Overhead Squat 35/65/95

7 Handstand Push-ups

Compare to 10/20/10

:WOD:(compare to 1-31-11)

Eight rounds, each for time of:

95/65 pound Thruster, 4 reps

8 Pull-ups

100 meter Sprint

Rest 1 minute

*Record total time (including rest) for score*

Is she praying?

-Skill-

Learning the KB Snatch

-WOD-

50-10-50 of each:

Push-ups

Sit-ups

Supermans

Box Jumps

LL

:Skill:

100 Double unders

:WOD:(compare to 10-15-10)

3 rounds

15 hang power cleans (95/135)

15 burpees

30 bench presses (75-135)

30 back squats (95-185)

30 kettlebell swings (35-53)

30 tire flips

75 yard sled sprint (50-100)

-Skill-

Thruster 1-1-1-1-1

-WOD-

5 rounds for time of:

25m Walking Lunges w/ empty bar overhead

10 Burpees

:Skill:

2 rounds(not for time)

10 forward rolls

10 cartwheels

:WOD:

"Diane"

21-15-9

deadlift (135/225)

handstand pushups

I don't know if that is what a wall is used for!

-WOD-

4 rounds for time of:

400m run

5 Squat Cleans (35/65/95/115/155)

Sledding

5 rounds

run 200 meters

20 pull-ups

run 200 meters

20 push-ups

run 200 meters

20 sit-ups

run 200 mters

20 squats

Lynnlee doing some programming

:SKILL:

5 rope climbs

:WOD:

5 rounds

40 yard sled sprint (50lb/100lb)

15 dumbell push press (25/45)

So fast the camera can't keep up!

-Skill-

30 OHS with empty bar

-WOD-

50-40-30-20-10 of the following:

Squats

Sit-ups