10042010

1 Rep Max Back Squat
135

WOD
2 Min Wallball, 20@10′, 12@8′
1 Min Rest
2 Min Push Press, 75/55
1 Min Rest
2 Min KB Swing, 1.5/1
1 Min Rest
2 Min Box Jump, 24/20
131 RX

09252010 Fight Gone Bad V!

180

Last year: 147

08202010 – Snatch Balance

Snatch Balance
2-2-2-2-2-2

35-35-35-45-45-45

15 Minute AMRAP
15 Wall Ball (12/8)
15 Jumping Pull-ups

10

08112010

Split-Jerk
1-1-1-1-1

35-35-35-35-35

Push-press
3-3-3-3

65-75-85(2)

1 Round, AMRAP
2 Minute Sandbag Toss
2 Minute 10ft Wall Ball (20/12)
2 Minute Strict Pull-ups (Blue)
2 Minute Pistols
2 Minute 1 Arm Weighted Lunge (55/35)

106

04272010 – Filthy 50

“Filthy 50″
50 Box jump, 16  inch box
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (35)
50 Back extensions/Stiff Leg Deadlift (95/65)
50 Wall ball shots (20/12)
50 Burpees
50 Double unders

scaled to 30. too easy

21:20

04252010S

Stadium Team WOD

One by one
30 Walls Balls (20/12)

Rotating as a team
30 DB Push-press (40/25) 20
30 Box Jumps (24)
300m Row
30 KB Swings (1.5/1) 25

One by one

30 Deadlifts (225/135) 10 @ 135, 20 @ 95

23:57

12302009

Jerk
1-1-1-1-1-1

55-55-65-65-75-75

Metcon:

42 8ft Wall Ball, 20/12 lbs  8lbs
21 Pull-ups
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups

10:38

Stay In School

12122009

“Twelve Days of Christmas”
12 Box Jumps
11 KB/DB Swings, 25 lbs
10 Thrusters, 32 lbs
9 Ring Dips
8 Squat Clean & Jerks, 32 lbs
7 Sit-ups
6 Wall Balls, 12 lbs
5 Pull-ups
4 Burpees
3 Toes to Bar
2 Sumo Deadlift High Pull, 32 lbs
1 Handstand Pushup

30 minutes

9 full rounds, 10th rounds made it up to the burpees.

11212009

Team workout

30-20-10

Sumo Deadlift : 55lbs

Wallball: 8lbs

Box Jumps:  Stepup

Burpees

27:04

09292009

L sit challenge – 1:15

” Burpee-Wall Ball Challenge”
Teams of two will play five two-minute rounds for max reps.
Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.

12lbs

19-20-18-19-20 = 96