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)

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.