Saturday

400m run

20 Db thrusters

20 Pull-ups

3rds

Friday FGB!!!

Thursdsay

"Tabata This?"

20 sec of work/10 seconds rest four exercises.  Complete 8 intervals for each exercise before moving on the next movement.

rowing

burpees

medball cleans

sit-ups

Code Brown

400m run

25 kb swings

25 ball slams

400m run

20/20

400m run

15/15

400m run

10/10

400m run

5/5

Tuesday

10 Db hang squat cleans

10 Db deadlift

1 Fence Sprint

7rds

Monday Strength Day

Strict Press 5,5,5

Push Press 3,3,3,3

Push jerk 1,1,1,1,1

Helen

400m run

21kb swings

12 pull-ups

Clean your plate

200m plate run

35 plate squats

20 O'head lunges

4x's for time

the wod is performed holding a 44lb plate for men, 22lb plate for women

Wednesday Burpee Deadlift

5 deadlifts

10 Burpees

5rds for time

R & R

500m row

400m run

5x's for time

Monday 45 degrees of suck!! (not named by me!)

45 kb swings

45 ring dips

45 med ball cleans

45 burpees

45 kb swings

1x for time

Friday FRAN!!!!

21,15, and 9 of....

Thrusters and Pull-ups

Thursday

400m run

20 Knees to Elbows (kte)

12 Deadlifts

4x's

7 layers of Hell!!!

7 burpees 

7 Db snatches

7 pull-ups

7 rds

tuesday

"Kelly"

five rds for time of...

400m run

30 wall ball

30 boxjumps

monday

400m run

5 strict db press

7 push press

9 split jerks

5rds

Friday

Big Fat Squatty Hellen OR Big Fat Hellen...

800m run 

21 O'head Squats

12 Pull-ups

3x's

800m run

21 kb swings

12 pull-ups

3x's 

Thursday

Rds in twenty minutes of:

400m run

20 DB O'head lunge

7 burpees

Wednesday

Jackie

1000m row

50 thrusters, 45lbs

30 pull-ups

Tuesday

"Schmoke you!!!"

15 kb swings

15 slams

15 push press

15 boxjumps

5x's

Monday

400m run

20 sdhp

20 pushups

400m run

20 hang squat cleans

20 pushups

400m run

20 sdhp

20 pushups

400m run

20 hang squat cleans

20 pushups

Friday 1/2/09

5 min doubleunders

5 min kb snatchs

3 min doubleunders

3 min o-head lunges

1 min doubleunders

1 min med-ball cleans

Post total reps to comments

Thursday 1/1/09

Nicole 

400m run 

max pulls

Total pull ups in 20 mintues

Post total pull ups to comments

Wednesday 12/31/08

Slammin' Sammy

1 min jump rope

1 min d-ball slams

10 rounds

Count # of d-ball slam reps

post total reps to comments

Tuesday 12/30

Max dead lift

Max effort 1000m row

Post dead lift weight and row time to comments

Monday 12/29/08

400m run

35 db push press

35 situps

12 pullups

4 rounds for time