1/31 WOD

 WOD (3 min. each  couplet) 
5 burpee box jumps and overs      RND 1
10  floor to overhead (95/65)

1 min. rest

5 box jump and overs                         RND 2 and 4
10 shoulder to overhead (95/65)

1 min. rest

5 burpees
10 hang cleans (95/65)                    RND 3 and 5

1/30 WOD

WOD
Do 1/28 WOD since we were closed due to snow.

1/29 WOD

WOD 100 reps each
pull-ups
push-ups
sit-ups
squats

Ransom and B. Mel got on the board with this one.

1/28 WOD

WOD
Dead lift practice moves.

then
 deadlift (4-4-3-3-2-2)

cash out (3 Rnds)
20 GHD sit-ups
10 deadlift (185/135)
7 rope tricepts
7 ring rows

1/27 WOD

WOD (10 RNDs)
6 hang split snatch lunges (65/45)
6 knees to elbow
100 meter

This one ended up being a hard with the added knees to elbow and added weight on the snatches. 

The split snatch lunge is a very good movement.  Many of you had some very nice looking split snatches for your first time on this movement.   BrianJ

1/25 WOD

WOD
Do yesterdays WOD if you missed it.  See below pics from yesterday.  Check out the scooter traverse.  This should be done in the games.   Traverse a rope about 50 meters this way.

1/24 WOD

WOD (18  min. AMRAP)
double rope traverse
15 tire slams
30 ft bear crawl

1/23 WOD

WOD
150 wall ball with 3 burpees every minute.

1/22 WOD

WOD
the below pull-ups  (2 rnds)
     8  close grips
     8   chin ups
     8    wide grip chest to bar
     8   alternate grip
    

 then (15 min. AMRAP)
10 box jumps
10 v-ups
10 dbl unders

1/21 WOD

WOD (on min. for 10 min.)
5 push press (135/95)
5 toes to bar

Cash Out
repeat above with (115/75)
knees to elbow

1/20 WOD

WOD
800 m
20 floor to overhead (115/75)
20 pull-ups
400 m
15 floor to OH
15 pull-ups
200 m
10 floor to OH
10 push ups
100 m
5 floor to OH

1/18 WOD

WOD with buddy for 20 min.
60 bar facing burpees
30 front squats (95/65)
10 pull-ups

Both teams got three full rnds.

1/17 WOD

WOD ( 6 rnds)
8 bench  (heavy as possible)
200 meter row
20 squats

1/16 WOD

WOD ( 1min. ea. item- 3 or 5 rnds)
wall ball
box jump
push press

sumo high pull
row
rest

1/15 WOD

WOD (20 min.)
5 cleans (145/100)
10 toes to bar
15 wall ball

1/14 WOD

WOD
clean and jerk max

then
1 min plank
then 5 rnds
7 ring push-ups
10 ring rows
7 rope tricepts
10 overhead squats (45/33)

finish with 1 min. plank

1/13 WOD Capt Jason Halbrook

WOD (7 or 10 rnds)
5 thrusters (115/75)
10 pull-ups
100 meter

1/10 WOD

WOD (3 rnds)
5 dead lifts (315/ 225)
10 one leg squats
2 mat lengths hand stand walking or 8 wall wallks

rest 2 min

(3 rnds)
5 muscle-ups ( scale 5 pull-ups and 5 dips)
5 hand stand push ups
2 mat lengths T. lunges with (95/ 65) barbell overhead

1/9 WOD revisted from 11/14/2012

WOD (21-15-9)
floor to over head (135/95)
ab role outs

Cash out (50-40-30-20-10)
sit-ups
dbl unders
undulation

1/8 WOD

WOD (5 min)
5 KB swings (55/35) secound rnd (35/20)
5 burpees
6 kb swings
6 burpees
7
7
.
.

rest 2 min
repeat with
box jumps
dbl unders

do 2 rounds of the above

1/7 WOD

WOD
Two mat lengths with max overhead barbell lunges

then
( 18 min.)
3 chest to bar

7 ab wall ball (15/10)
15 squats

1/6 WOD

WOD (10-9....2-1)
(1.5/1.25) BW DL
(1/ .75)    BW bench
(3/4)        BW clean

I really enjoyed doing this one.  Brian
Hopefully, next time I can Rx it.
Everyone showed good strength improvements.

Need more dead lifts.  

1/3 WOD

WOD (20 min. AMRAP)
3 man makers
over barbells
3 burpee pull-ups
over barbells

1/4 WOD 500

WOD   500 reps and 100 min. of any single item
sumo
pp
wall ball
box
t to b
pull ups
ring jumps

Congrats to Cindy S. for getting her time under 29:00 min.

1/2 WOD

WOD (7 RNDS)
1 rope climb
5  push press (155/135/ 95) (Rx+/Rx/Rxladies)