Monday, October 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (3, 3, 3+)

Then

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Post time, BJ height, and any mods to comments.

Monday, September 24, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5x2)

Then

For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Don't forget your books! Post 2RM Power Clean, time, PC weight, and any mods to comments.

Monday, September 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Weekend Workout

2 Rounds standard warmup

Then

For Time:
100 Burpees

Make sure your chest touches the ground on the bottom and you completely open your hips, jump, and clap overhead on top.

Post times below.

Wednesday, September 5, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat

then

For Time:
5 Rounds -
- 100m Sandbag Run
- 5 Sandbag Get-Ups
- 10 Dynamic Burpees

If you are able to make it a little early tonight I would like to move most (if not all) of the equipment into the container before the workout.  I will start on that process at about 6:30, but if you make it before then both sides will be unlocked and you can start moving it over.  We will need the weights, bars, and sandbags for tonight so those don't need to move until after the workout.

Thursday, August 23, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up (starts at 7:05)

then

Strength: Deadlift

then

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.

Wednesday, August 15, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Strict Press (2, 2, 2, 2, 2)

Then

For Time:
800m Run
30 Double Unders
20 Burpees
400m Run
30 Double Unders
20 Burpees

Then

3 Pull-Up Negatives before you leave

Monday, July 30, 2012 - Workout

2 Rds STD Warm-Up

Gymnastics Fun (Hollow Rock & Superman Rock)

then

For Time:
18, 15, 12, 9, 6, 3 of
- Pull-ups (Strict, Kipping, or Ring Rows)
- Burpees


Hollow Rock:

Details at GymnasticsWOD

Superman Rock:

Details at GymnasticsWOD

Friday, July 20, 2012 - Workout

1 Rd Std Warm-up

Deadlift Review

For Time:
30 - 20 - 10
- Deadlift 225#/135#
- Burpees