7.26.11 Workout

WOD: "Annie"
50-40-30-20-10
Double Unders
situps

then

1 mile run
50 weighted step ups (40 lb dumbells)
20 ring dips

7.25.11 Workout

1 workout each hour on the hour for 5 hours:

Chelsea - 

5 pullups

10 pushups

15 air squats EMOM for 30 minutes

Angie -

100 pullups

100 pushups

100 situps

100 airsquats

Karen - 

150 wallball shots (20 lb ball/10 ft target)

Cindy - 

AMRAP 20 minutes

5 pullups

10 pushups

15 air squats

Fran - 

21-15-9

Thrusters (95lbs)

pullups

7.23.11 Workout

WOD:
10 min AMRAP:
1 minute of GTO (135lbs)
1 minute of Pullups
...til clock hits 10 minutes

7.22.11 Workout

WOD:
3 rounds:
500 meter row
15 Hang Power Cleans
400 meter Run

rest 5 hours

then 21-15-9:
GTO dumbells
burpees

7.20.11 Workout

Strength: Man Makers 5x5

WOD: "Grace"
30 Clean and Jerks for time (135lbs)

then 50 toes to bar

7.14.11 Workout

WOD: (Sectionals WOD 11.4)
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120lbs)
10 Muscle-ups

total: 96 reps

then..

1000 Meter Row
50 Thrusters (45lbs)
40 Hand-release Pushups
30 Kettlebell Swings (1.5 pood)
20 Burpees
10 Pullups
1000 Meter Row

7.13.11 Workout

Strength:
1 Snatch each minute on the minute for 15 minutes

WOD:
AMRAP 10 minutes:
5 Hang Power cleans (135lbs)
7 Hand-release Pushups
9 Box Jumps (24")

rest then..

10 Front Squats (135lbs)
1 Rope Climb Ascent 15 ft
9 Front Squats
1 Rope Climb Ascent 15 ft
8 Front Squats
1 Rope Climb Ascent 15 ft
7 Front Squats
1 Rope Climb Ascent 15 ft
6 Front Squats
1 Rope Climb Ascent 15 ft
5 Front Squats
1 Rope Climb Ascent 15 ft
4 Front Squats
1 Rope Climb Ascent 15 ft
3 Front Squats
1 Rope Climb Ascent 15 ft
2 Front Squats
1 Rope Climb Ascent 15 ft
1 Front Squat
1 Rope Climb Ascent 15 ft

time: 10:48