| Monday 2.6.12 20 min AMRAP 10 Overhead squats 10 Wall ball 10 KB SDHP Cashout 3 rds, 10 reps each side KB body crosses |
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| 2.4.2012 Technique: Pull Ups Strength: Split Jerk (Rack) WOD: 3 rounds for time 25 Wall Ball 25 Ab Mat Sit Ups 25 H.R. Push Ups 25 KB Swings |
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| Friday 2.3.12 Warm-up WOD 3 rounds 250m row 10 bw squats 10 KB swings WOD-"Fran" 21-15-9 Thrusters Pullups |
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| Thursday, 2.2.2012 5 RFT: 600 M. ROW 15 G-to-O.H. 10 MB SLAMS 5 BURPEES |
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| 2.01.2012 Warm-up WOD: 4RDS 3 Inch Worms 5 Push-Ups 10 Lunges 15 Jumping Jacks 25 Minute Partner AMRAP Partner 1: 15 Calorie Rower Partner 2: Squats H.R. Push-ups V-ups Pull-ups |
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| Tuesday 1.31.12 5-10-15-20-10-5 reps each round Hang clean Plate over head lunge Jump with med ball pressed overhead, jump without Pushups Burpees |
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| 12.30.12 Warm-up WOD: 3rds of "Cindy" 30 Min AMPAP (as many points as possible) 50 Squats---> 7 points 40 Mt. Climbers---> 3 points 20 Dead Lift---> 3 points 15 H.R. push-ups---> 3 points 10 Burpee BB Jumps---> 5 points 5 SDHP---> 3 points 1 Strict Pull-up--->1 point |
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| Saturday, 1.28.2012 FOR TIME: A: 400 M. RUN 21 KB SWINGS (2 POOD/1 POOD) 12 PULL-UPS B: 1000 M. ROW 40 BB THRUSTER (45#) 20 BURPEE BROAD-JUMP 5 RING DIPS/BOX DIPS COMPLETE ROUNDS IN THIS ORDER: A, B, A, B, A |
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| Friday 1.27.12 3 rounds for time with a twist 5 deadlift 5 Box jumps 5 Push press 5 Burpees |
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| Thursday, 1.26.2012 BARBARA - 5 RFT 20 PULL-UPS 30 PUSH-UPS 40 SIT-UPS 50 AIR SQUATS *REST 3 MIN BETWEEN ROUNDS |
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| 1.24.2012 2 Person Tagout 5000m Row 20 G2OH 10 Wall Ball 5 Burpees 1 Bear Crawl |
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| Monday 1.23.11 Skill: Overhead squat 3 rft 20 Deadlift 20 Wall Ball 20 Alt KB swing 20 Superman crunch 1000m row in under 2:05 pace for men, 2:10 pace for women. |
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| 12.21.12 Warm-up WOD: 4Rds: 5 Pull-up 5 Push-ups 5 Jump Squats Mobility: Dowel work Then... 3 Rds of 1 Min work/ 30s rest Rower Burpee Box Jumps (24''/19'') Ring "skin the cats" Paralette Pass-throughs Cashout WOD 10 Min AMRAP 7 SDHP 10 K2E 1 Suicide |
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| Friday 1.20.12 Magic elixir (-1 round) 3 rft 400m row 20 box pushups 20 KB snatches 20 Wall ball 20 Speed Burpees 200 JR |
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