9.29.11 Workout

Strength:
4x2 Benchpress
max rep strict chin ups x 3(rest 1 minute)
max rep weighted dips x 3(rest 1 minute)

WOD:
5 rounds:
7 body weight back squats
7 burpee box jumps (20")

9.28.11 Workout

Strength: Back Squats 5x5

WOD:

7 rounds: 

7 power cleans (135lbs)

7 chest to bar pullups

time: 8:47

9.26.11 Workout

WOD:
40 box jumps
20 deadlifts (135lbs)
50 abmat situps
20 burpees
60 meter overhead walking lunges (25lb plate)

9.25.11

WOD1: 6 minutes:

30 kettlebell swings (53lbs)

30 sumo deadlift highpulls

row for meters

991 meters

**score is based on how many meters you complete**

WOD2: 

3 front squats (95lbs)

3 thrusters (95lbs)

3 shoulder to overhead (95lbs)

12 hand release pushups

time: 5:12

WOD3: AMRAP 8 minutes:

12 wallball shots

5 ground to overhead (95lbs)

7 rounds + 5 reps

9.21.11 Workout

Strength: Shoulder press 10-8-5-3-1-1-1

WOD:
20 minute AMRAP:
15 box jumps (20")
10 push press(95lbs)
5 burpees

12 rounds + 1 box jump

9.19.11 Workout

Strength:
Squat: 10-5-3-1-1-1
Bench: 10-5-3-1-1-1

WOD:
400 meter run
30 Kettlebell swings (53 lbs)
30 wall ball shots (20lb/10ft)
30 box jumps (24")
50 double unders
30 push press (75lbs)
30 back extensions
30 hand release pushups
800 meter run
30 situps
30 calorie row
30 burpees

for time.

9.17.11 Workout

WOD: "Fight Gone Bad"
3 rounds rotate each minute:
* Wall ball, 20 pound ball, 10' target
* 75 pound sumo deadlift high pull
* Box jump, 20" box
* Push press 75 pounds
* Row (count calories)
Rest 1 minute between each round


337 reps RX

9.13.11 Workout

4 rounds:
400 meter run
15 thrusters (95lbs)
15 pullups

time: 15:21

9.11.11 Workout

WOD: "9-11 Throw Down Wod

2001 meter row
11 box jumps (36")
11 burpee chest to bar pullups
11 power cleans (175lbs)
11 handstand pushups
11 kettlebell swings (70lbs)
11 toes to bar
11 deadlifts (170lbs)
11 push jerks (110)
2001 meter row

Time: 31:28 RX

9.10.11 Workout

10 rounds:
6 push press (95lbs)
9 sumo deadlift highpulls (95lbs)
12 wall ball shots (20lbs/10ft)

time: 23:40

9.8.11 Workout

10 Handstand pushups
20 wall ball shots
30 toes to bar
40 power cleans (135lbs)
50 burpees
60 sumo deadlift high pulls (75lbs)

for time: 20:13 RX

9.3.11 Workout

WOD: "31 Heroes Workout"
31 minute AMRAP:
8 thrusters (155lbs)
6 rope climbs (15 ft)
11 box jumps (30")

this is a TEAM workout. 1 person does work while the other runs 400 meter with a 45 lb sandbag or plate. when they get done with the run, that person will take over where the other person left off and the other person will run 400 meters

9.1.11 Workout

WOD: "Hammer"
5 power cleans (135lbs)
10 front squats (135lbs)
5 jerks (135lbs)
20 pullups

5 rounds, each, for time.
1 minute rest between each round