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WOD posting

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7.31.12

Fran
21-15-9 reps for time of:
95# Barbell Thruster
Pullups

7.30.12

15-12-9-6-3 reps for time of:
95# Hang Power clean
Pull up
Burpee

7.28.12

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

7.27.12

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

7/26/12

4 rounds
400 m
15 x 95# Thruster
15 x Pull-ups

7.25.12

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

7.24.12

5 rounds for max reps of
Body weight bench press
Pull-ups
Rest 2 minutes between rounds

7.23.12

5 rounds
400 m
30 x Box jump
30 x Woodchopper

7.21.12

7rounds
18 x 35#DB hang squat clean
18 x Pull-ups
10 x 135#Power clean
10 x Handstand push-ups

7.20.12

10 Rounds
10 x 135# Deadlift
10 x Burpee
10 x KTE

7.19.20

Tabata Pushup
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

7.18.12

21-15-9 reps of:
Clean 135 pounds
Ring dips

7.17.12

3 rounds
800 m
50 x 45 pound Thruster
30 x Pull-ups

7.16.12

3 rounds
15 x 135 #Hang power cleans
15 x Burpees

7.14.12

10 rounds
Run 200 m
7 x pull-ups
7 x 135 #Front squat
7 x Handstand push-ups

7.13.12

3rounds
20 x L-pull-up
30 x Toes to bar
40 x Burpee
800 m

5.12.12

5rounds
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps

7.11.12

20 minutes AMRAP
10 x 95# Hang Power Clean
10 x Ring dips
10 x KTE