9/29 WOD

Warm
15 squats with band
2 min. jump rope
20 power lunges
10 sumo high pull (bar only)

Work Out (21-15-9)
corner dead lift or power cleans
swinging dumbell flies
bar kickers (low to high)
hammer swings
200 meter sprint
2 min. rest

9/28 WOD (Barbara 400)

Warm
1 hill
10 burpees
1 min. jump rope

Work Out (3 cycles)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
400 meter run

9/27 WOD (Elizabeth)

Warm
15 air squats with band row
20 jacks
10 travel lunges
15 shoulder ER with band

Workout
Clean 135/95 lbs
ring dips or rope tricepts
sit ups
60 sec rest

9/26 WOD (Pyramid Plyo)

Warm
15 bosu band squats
1 min.  jump rope
1 hill

Work out
10 burpee pull-ups
20 tire flips
30 box jumps
40 double unders
50 undulation (10 exp, 40 boxers)
40 wall ball
30 ab wall ball
20 ring inverts (or jumps)
8 buddy saves
5 over the wall
1 400 meter run

Brian 30:08
Mike S. 29:19
Susan T. 28:43
Shannon 40:00
Julie  34:42
Jennifer 34:30
Beth 39:40
Brittney 37:16
Brett 39:00

9/23 WOD (Chelsea)

One cycle each min. for 30 min.
5 pull-ups
10 push-ups
15 squats

9/20 WOD

Warm (2 cycles)
1 min jump rope
10 wall ball
30 sec undulation
10 squat thrusts

Work Out (2 cycles)
1 400 meter
5 sumo high pull
10 front squat
20 box jump
30 suspended push-ups -15 hand/15 feet
40 pull-ups (20 rope/ 20 ring pull-ups)
50 wall ball
60 sit-ups
70 sec rest

Jennifer 43:20
Brad  53:45
Wes  41:00
Julie  41:15
Brett  40:00
Tara  40:45
Mike S. 35:20
Brian  DNF

9/19 WOD

Work Out (Reps 21-15-9 for time)
barbell thrusters (95/45 lbs)
ring jumps
toes to bar

Shannon 25:30
Brett 17:40
Brian 18:56
Randy 27:30
Will  23:40
Susan 10:59

9/17 WOD

Warm
15 dbl arm outs
20 three count jacks
10 squat trusts
10 wall ball
1 min high knees

Work Out ( 5 cycles)
5 power snatches
5  burpee pull-ups
5 double unders
5 tire flip and hops with push-up
5  wall ball

9/13 WOD

Warm
20 up and over tires
1 hill
15 small flips

Work Out (AMRAP 25 min)
5 dead lift
20 box jump
10 burpees
20 criss/cross abs

Mike     6   (three tire box, 135 lb dead)
Derrek  6   (three tire box, 135 lb dead)
Brian    6    (four tire box, 115 lb dead)
Julie      6   (two tire box, 95 lb dead)
Jennifer 6   (two tire box, 95 lb dead)
Jill         4    (two tire box, 65 lb dead)
Randy  3    (three tire box, 135 lb dead)
Susan   8    (two tire box, 95 lb dead)

9/8 Work Out (500) see 7/27

Warm Up20 air squats
400 meter

Work Out - 500 reps of any combo of below - 100 max any single item (lite = 300 total/ 50 max)
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)

From 7/27  
            quantity         time
Derrek        500              43
John           550            1:15
Wes           300            32
Brian          500             43

9/7 WOD (Sideways)

Warm 3 cycles
10 ea. side step ups
10 ea. leg  side knees to elbows
30 sec. heisman

Workout (10 ea. side all - 2 cycles)
side leaning arm pull-ups on rings
side traveling squats
side plank push-ups
globe twist
side wallball
side arm undulation
side suicides
trunk rotation (bosu with MB)
pogos
side crunches on bosu

9/2 WOD

Warm (2 cycles)
15 slow air squats with butt marker
15 three count jumping jacks
1 min. jump rope

WOD (AMRAP 20 min.)
10 corner dead lift
10 air squats
10 bosu ab wall ball
30 sec hold air squat
10 super push-ups
10 air squats
10/10 plank knees to shoulder
30 sec air squat

8 buddy saves

9/1 WOD (The 40 x 400)

Warm
15 air squats
15 wall ball
15 burpees
1 min.  rope undulation

Work Out - for time
40 dumbell swing thrusters
400 meter
40 wall ball
400 meter
40 box jumps
400 meter
40 ring jumps
400 meter
40 hammer swings
400 meter
40 tire flips

Brett 39:00
Brian 36:15
Will 45:20
Susan  31:20
Derrek 34:37