10.20.11 Workout

500 meter row
30 chest press(50lbs)
20 deadlifts (175lbs)
30 situps
1000 meter row
25 chest press
20 deadlifts
20 situps
1500 meter row
20 chest presses
20 deadlifts
20 situps

10.19.11 Workout

4 rounds:
500 meter row
10 ring dips
20 back extensions
10 GHD situps
10 ring dips

10.12.11 Workout

WOD: AMRAP 20 minutes:
250 meter row
9 push press (95lbs)
6 burpees
3 laps farmers walk (50 lb dumbells)

5 rounds RX

10.10.11 Workout

4 mile run.

10.9.11 Workout

21-15-9:

500 meter row

pushups

pullups

back extensions 

400 meter run

3 rope climbs

double unders

10.8.11 Workout

5 rounds:
1 power clean (155lbs)
3 hang squat cleans
2 jerks

rest 2 minutes then repeat for a total of 10 rounds

10.6.11 Workout

Strength: Weight dips 5x5

WOD:
3 rounds:
30 double unders
10 front squats(135lbs)
10 burpees

10.4.11 Workout

Strength:

Back squat 3x3

Benchpress 3x5

WOD:

3 rounds:

10 thrusters(95lbs)

10 chest to bar pullups

25 double unders

rest 10 minutes

then..

3 rounds:

15 hang squat cleans (95lbs)

250 meter row

10.3.11 Workout (Black Hawk Down anniversary wod)

Strength: Shoulder press-work to a 1rm

WOD: 30 ground to overhead(135lbs)

then

3 rounds:
2 rope climbs
10 kettlebell swings (70lbs)
18 burpees

then
1 mile run.

all while wearing a 25 lb pack

10.2.11 Workout

500 meter row
30 kettlebell swings (55lbs)
30 back extensions

400 meter run
30 thrusters(75lbs)
30 situps

500 meter row
30 double unders
30 back extensions

400 meter run
30 ball slams (30lbs)
30 situps

time: 22:11 RX

10.1.11 Workout

WOD:
7 rounds:
7 power cleans(135lbs)
7 chest to bar pullups

time: 6:57 RX

rest 4 minutes

WOD2: team chipper
100 box jumps(24")
120 overhead walking lunges (45 lb plate)
140 hand release pushups
160 kettlebell swings (75lbs)