Friday July 30th 2010

"Filthy Fifty"
50 Box Jump
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to elbows
50 Push Press
50 Wallball
50 Burpees
50 Double Unders

Tuesday, July 28 2010, WOD

For Time:

7 Push Press
14 Wall-balls
21 Box Jumps

5 Rounds

Monday July 26 2010 WOD

A.M.R.A.P

5 Deadlifts

10Knees to Elbows

15 Burpees

15 min

Friday July 22 2010 WOD

For Time:

40 Squats

30 K.B

20 Wallballs

10 Pull-up

5 Rounds.

Thusday July 22 2010 WOD

For Time:

21-15-9-3

Clean (135lbs m/ 95lbs w)

Parallette Jumps
Decline Push-ups

Wednesday July, 21 2010 WOD

For Time:

1 lap

10 Thruster

15 K.B. Swings

20 Sit-ups

4 Rounds

Tuesday, July 20 2010, WOD

For Time:

50 D,U.

25 Burpees

15 Pullups

10 Push Press

4 Rounds

Monday July 19 2010 WOD

3-5min Rounds

Squats

Sit-up

K.B. Swings

Wallballs

K.B. Clean&Press

Count For Max rep.

Row 1000m

Thrusday July 15 2010

For Time:

10 Pullups

15 K.B. Swings

25 Squats

8rounds

7-14-2010

10 Deadlifts (225 men, 135 women)
15 burpees
20 box jumps

5 rounds

Tuesday July 13 2010 W.O.D

For Time:

A.M.R.A.P

With a Wallball

12 Push-up One hand one the Ball

15 Sit up with Wall Ball in Hand

30 Lunges With Wall Ball over Head

1 Lap With wallball

25 Min

Monday Jan 12, 2010, W.O.D

Repeat Offender

For Time:

5 Heavy Thrusters (135m/95w)

10 Wallballs

15 Boxjumps

20 Knees to Elbows

25 Double Unders

5 Rounds

Friday July. 09, 2010 W.O.D

For Time:

10 Thrusters

15 Knees to Elbows

20 K.b. Swings

25 Double unders.

5 Rounds

Thursday July. 08, 2010 W.O.D

For Time:


100 Pullup
100 Pushups
100 Situps
100 Squats

Wednsday July 7 2010 Wod

A.M.R.A.P
In 20 Min

• Run 400m
• Jumping Squats

Jumping Squats should be continuous any interruption, pause, or stopping constitute the end of the event and start of the run

Bonus: Any walking during the run has a 5 lung per leg infraction.

Try to get 50 jumping Squats without stopping each round.

WOD 7-06-2010

21-18-15-12-9-6-3
Deadlift 135lb men, 95lb women
Box jump 24in men, 20in women
pushup