Monthly Archives: July 2011

WOD – Sunday July 31st, 2011

9am Yoga or Rest day

WOD – Saturday July 30th, 2011

For time:
400m Run
21-15-9
SDHP 75/5lb
Pull ups
Box Jumps 24/20″
200m Run
21-15-9
Thrusters 75/55lb
Push ups
Sit ups

WOD – Friday July 29th, 2011

For time:
20 Back Squats 205/145lb
40 Toes-to-Bar
60 KB Swings 1.5/1pd

WOD – Thursday July 28th, 2011

For time:
500m Row
21 Push Press 115/85lb
500m Row
15 Push Press 115/85lb
500m Row
9 Push Press 115/85lb

WOD – Wednesday July 27th, 2011

Thruster
1-1-1-1-1-1-1

For Time
10(1)-9(2)-8(3)-7(4)-6(5)-5(6)-4(7)-3(8)-2(9)-1(10)
Overhead Squat 95/65lb
(Burpees)

WOD – Tuesday July 26th, 2011

For time:
50 Double Unders
25 Knees-to-Elbows
25 Ball Slams 30/20lb
40 Double Unders
20 Knees-to-Elbows
20 Ball Slams 30/20lb
30 Double Unders
15 Knees-to-Elbows
15 Ball Slams 30/20lb
20 Double Unders
10 Knees-to-Elbows
10 Ball Slams 30/20lb
10 Double Unders
5 Knees-to-Elbows
5 Ball Slams 30/20lb

WOD – Monday July 25th, 2011

Push Press
3-3-3-3-3

For time:
20 Deadlifts 135/95lb
400m Run
20 Power Cleans 135/95lb
400m Run
20 Front Squats 135/95lb
400m Run

WOD – Sunday July 24th, 2011

Rest day or 9am Yoga

WOD – Saturday July 23rd, 2011

For time:

200m Run
then
1-2-3-4-5-6-7-8-9-10
Push ups
Jumping Lunges
Flutter Kicks (4 kicks = 1)
then
400m Run
then
10-9-8-7-6-5-4-3-2-1
Squats
Pull ups
Burpees
then
200m Run

WOD – Friday July 22nd, 2011

5 Rounds:
3 Squat Snatch 95/65lb
15 Overhead Squats 95/65lb
400m Run

WOD – Thursday July 21st, 2011

3 Rounds:
60m Walking Lunge
60m Broad Jumps
200m Run

WOD – Wednesday July 20th, 2011

Max Double Unders in 2 minutes

“DT”
5 Rounds:
12 Deadlift 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb

WOD – Tuesday July 19th, 2011

3 Rounds for Total Reps:
1 minute KB Swings 1.5/1pd
1 minute KB OHS, Right Arm 1.5/1pd
1 minute KB OHS, Left Arm 1.5/1pd
1 minute Box Jump 24/20″
1 minute of Knees-to-Elbows
(Rest 1 minute between rounds)

WOD – Monday July 18th, 2011

Shoulder Press
5-5-5

10-9-8-7-6-5-4-3-2-1
Burpees
Slam Balls 30/20lb

WOD – Sunday July 17th, 2011

Rest day or 9am Yoga

WOD – Saturday July 16th, 2011

For Time:
400m Run
30 Ring Rows
30 Stick Jumps
30 Medicine Ball Cleans 20/14lb
30 Box Jumps 24/20″
30 Push Press 95/65lb
30 Slam Balls 30/20lb
400m Run

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WOD – Friday July 15th, 2011

Hang Power Clean
3-3-3-3-3

10 Rounds:
10 Pull ups
10 Ring Dips
10 Sit ups
10 Squats

WOD – ThursdayJuly 14th, 2011

Max Effort 500m Row

10 minute AMRAP:
10 Wall Ball Shots 20/14lb
10 Burpees
10 KB Swings 1.5/1pd
10 Box Jumps 24/20″

WOD – Wednesday July 13th, 2011

Max Height Box Jump

For Time:
15 Thrusters 115/85lb
120m Med Ball Carry 20/14lb
12 Thrusters 115/85lb
120m Farmers Carry – both hands 1pd/0.5pd
9 Thrusters 115/85lb
120m Med Ball Carry 20/14lb
6 Thrusters 115/85lb
120m Farmers Carry – both hands 1pd/0.5pd

WOD – Tuesday July 12th, 2011

“Diane”
21-15-9
Deadlift 225/155lb
HSPU

WOD – Monday July 11th, 2011

Squat Clean
5-5-5

7 minute AMRAP:
7 Hang Power Snatch 75/55lb
120m Run
14 Pistols
21 Double Unders

WOD – Sunday July 10th, 2011

Rest day or 9am Yoga.

WOD – Saturday July 9th, 2011

Partner WOD for Time:
200m Run
20 CTB
200m Run
20 Push ups
200m Run
20 KB Swings 1.5/1pd
200m Run
20 Goblet Squats 1.5/1pd
200m Run
20 Shoulder Press 75/55lb
200m Run
20 Burpees

WOD – Friday July 8th, 2011

Front Squat
1-1-1-1-1-1-1

3 Rounds:
10 HSPU
20 Med Ball Cleans 20/14lb
400m Run

WOD – Thursday July 7th, 2011

10 minute AMRAP:
15 Slam Balls 30/20lb
10 Box Jumps 24/20″
10 Burpees
5 Ring Dips

WOD – Wednesday July 6th, 2011

Deadlift
5-3-2-2-1-1-1

For Time:
21-15-9
Overhead Squat 65/45lb
Push Press 65/45lb
Front Squat 65/45lb

WOD – Tuesday July 5th, 2011

Max Rep Pull ups

5 Rounds:
5 Power Clean 135/95
50 Double Unders

WOD – Monday July 4th, 2011

“Holbrook”
10 Sets:
5 Thrusters 115/85
10 Pull ups
100m Sprint
(rest 1 minute)

WOD – Sunday July 3rd, 2011

Rest day or 9am Yoga

WOD – Saturday July 2nd, 2011

“Partner Filthy Fifty”
50 Box Jumps 24/20″
50 Pull ups
50 KB Swings 1.5/1pd
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35lb
50 Back Extensions/Good Mornings
50 Wall Balls 20/14lb
50 Burpees
50 Double Unders

WOD – Friday July 1st, 2011

Weighted Pull ups
2-2-2-2-2-2-2

4 Rounds:
10 Burpees
20 KB Sumo Deadlift High-Pulls 55/35
30 One-arm KB Overhead Walking Lunges 35/18lb
40 Sit ups

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