110831 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Mighty Troy"
15-12-9
Cleans (135)
Knees to Elbows

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110830 WOD

McGhee
AMRAP (30 min)
5 Deadlifts (275)
13 Pushups
9 Box Jumps

In rememberance of Corporal Ryan McGhee.

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110829 WOD

OH Squats
10,3,3,3

Rest 5 Minutes

Baller
3 Rounds of 3 Minutes
200m Run w/ball
20 Swings w/ball
20 Presses w/ball
Max Rep WallBalls
Rest 1 Minute

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110827 Open Gym

110826 WOD

"TOPO"

1200m Run
21-pull ups, push ups, sit ups,squats
800m Run
15- pull ups,push ups,sit ups,squats
400m Run
9- pull ups, push ups, sit ups, squats

Post time to comments and compare to 110119.

110825 WOD

Thrusters10,3,3,3

Rest 5 Minutes

Springs
10 - (1 minute) Rounds
3 Burpees
Max Rep Double Unders

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110824 WOD

Push Press5,5,5,5,5

Rest 5 Minutes

Sit&Slide
AMRAP (10min)
25 Situps
50ft Lunges

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110823 WOD

Max MinuteBurpees

Rest 5 Minutes

Spangle
3 Rounds Of:
400m Run
21 Toes to Bar
12 Pwr Snatches (135)

Post time to comments and compare to 110322.

110822 WOD

Cleans
3,3,3,3,3

Rest 5 Minutes

A-OK
AMRAP (10min)
10 Squat Jumps
10 Pushups
50m Run

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110819 WOD

Max Minute
Lunges

Rest 5 Minutes

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats
•Push-Ups
•Sit-ups

Post to the comments how many total Squats, Push-Ups, and Situps and Compare to 110117.

110818 WOD

Snatch 10,2,2,2

Rest 5 Minutes

Diane
21-15-9
Deadlift (225)
HSP

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110817 WOD

Weighted Pullups3,3,3,3,3

Rest 5 Minutes

"Complex Addition"
5 Sets of 3 Reps:
Row to Clean
Front Squat to Press
Back Squat to Good Morning

Bar cannot leave hands; add weight each round
Rest as needed between rounds

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110816 WOD

Max MinuteMedball Cleans

Rest 5 Minutes

Tunisia
10 Rounds Of:
15 Deadlifts (135/85)
15 Pushups

Post time and compare to 110228.

110815 WOD

Front Squats5,5,5,5,5

Rest 5 Minutes

MiniCindy
AMRAP (10 min)
 5  Pullups
10 Pushups
15 Squats

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110812 WOD

Power Cleans10,2,2,2

Rest 5 Mintues

Longhorn
AMRAP (15 min)
30 GHD Situps
30 Double Unders
30 Swings (35/20)

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110811 WOD

Max MinuteBox Jumps

Rest 5 Minutes

GI Jane
100 Burpee Pullups

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110810 WOD

Bench Press
 5,5,5,5,5

Rest 5 Minutes

"Bruiser"
AMRAP (10min)
100m Lunges w/weight overhead
30 Double Unders
15 Ring Rows

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110809 WOD

Max Minute
Wallballs

Rest 5 Minutes

"44"
4 Rounds Of:
11 Box Hop Burpees
11 Box Jumps (30 inches)
11 Lunge Steps (45 Overhead)
11 Chest to Bar Pullups

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110808 WOD

Deadlift5,3,3,3,3

Rest 5 Minutes


"Walk It Off"
AMRAP (10min)
100m Farmers Walk
15 Strict Dumbell Presses

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110805 WOD

Max Minute
Dips

Rest 5 Minutes

Jack
Amrap (20min)
10 Push Presses (115)
10 Swings
10 Box Jumps

In memory of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.Post rounds to comments and compare to 110221.

110804 WOD

RDL
10,3,3,3

Rest 5 Minutes

"Round & Round"
2 Rds of 1 minute
Pushups
Situps
Jumping Squats
Pullups
Lunges

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110803 WOD

Press
5,5,5,5,5

Rest 5 Minute

Annie
50-40-30-20-10
Double Unders
Situps
(15 Minute Cutoff)

Post time to comments and compare to 110301.

110802 WOD

Max Minute
Pushups

Rest 5 Minutes


"Hee Haw"
15-12-9
Burpees
Pwr Clean (135)
Front Squats (135)

Post Time to Comments and Compare to 110107.

110801 WOD

Back Squat
5,5,5,5,5

Rest 5 Minutes

Kettlebell Hell
10 Rounds Of 1 Minute:
(30sec ON/ 30sec OFF)

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