Barbell_50x50

Karina

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WOD Score Notes WOD Date WOD Desc
Sit Ups, Run, Floor Levers, Toes to Bar and Knees to Elbows Wed May 1, 2013 28:42 2013-05-01 FT: 100 sit ups run 400 meters 80 floor levers run 400 meters 60 toes to bar run 400 meters 40 knees to elbows run 400 meters
1RM Sumo Stance Rack Pull From Kness Tue Apr 30, 2013 263  PR 2013-04-30
1 RM Benchpress Mon Apr 29, 2013 88  PR 2013-04-29
Mini Cindy Mon Apr 29, 2013 4+5  RX 2013-04-29 10 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats
30 Manmakers Wed Apr 24, 2013 10:52 2013-04-24
Diane Tue Apr 23, 2013 9:04 2013-04-23 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Knees Through Elbows and Squats Mon Apr 22, 2013 4:35 2013-04-22 5 RFT: 7 Knees Through Elbows 14 Squats
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Mon Apr 22, 2013 13  RX PR 2013-04-22 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
Walking Lunges and Run Wed Apr 17, 2013 16:43  RX 2013-04-17 4 RFT: walking Lunges 25 meters run 375 meters
The Bear Tue Apr 16, 2013 33-43-53-58-8  RX PR 2013-04-16 5 Rounds (resting between rounds as needed): Each round consists of the following barbell complex, repeated 7 times within the round: Clean Overhead Any Way Back Squat Overhead Any Way Score your loads for each round and remember- you are not allowed to put down the bar throughout the round of 7 reps, even to re-grip the bar.
Paralette Push Ups and Pull Ups Mon Apr 15, 2013 15:55 2013-04-15 30-25-20-15-10-5 Reps for Time: Paralette Push-ups, feet on 12? riser and Pull-ups
3RM Front Squat+1 Jerk Thu Apr 11, 2013 93 2013-04-11
Jail Time Cardio Mon Apr 8, 2013 123  RX 2013-04-08 EMOM 5 Reps deadlift @ 60% 20min
Jail Time Cardio Mon Apr 8, 2013 123  RX 2013-04-08 EMOM 5 Reps deadlift @ 60% 20min
Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerks and Back Squats Thu Apr 4, 2013 15:05 2013-04-04 FT: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats 115#/75#
Games Open WOD 13.4 Tue Apr 2, 2013 41 2013-04-02 7 min AMRAP: 3,6,9,12,15,18,21 etc.... Clean & Jerk (135/95) Toes to Bar
Nasty Girls Mon Apr 1, 2013 11:24 2013-04-01 3 Rounds 50 Squats 7 Muscle-ups 10 Hang Power Clean (135 lb)
1 RM Snatch Tue Mar 26, 2013 73  RX PR 2013-03-26
1 RM Clean & Jerk Thu Mar 21, 2013 93 2013-03-21
Baraza Wed Mar 20, 2013 4+1 2013-03-20 AMRAP in 18 minutes of: run 200 meters (RR & back) 9 deadlifts 275/185 (or 60% 1RM) 6 burpee bar muscle ups (scale to burpee pull up)
13.2 - Shoulder to Overhead, Deadlifts, and Box Jumps Mon Mar 18, 2013 134  RX 2013-03-18 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch
Deadlifts and Sprints Wed Mar 13, 2013 12 2013-03-13 10 min AMRAP of: Deadlift 5 reps 185/115 then 100m Sprint
1 RM Overhead Squat Tue Mar 5, 2013 68  PR 2013-03-05
Overhead Squats and Burpees Tue Mar 5, 2013 7:31  RX 2013-03-05 FT: 21-15-9 overhead squats 50% of 1 rm burpees
Run Mon Mar 4, 2013 12:28/6:10/2:07/:94 2013-03-04 FT: 1600m 800m 400m 200m *rest 3 min between each effort.
1RM Sumo Stance Deadlifts Thu Feb 28, 2013 193 2013-02-28
Farmers Carry w/ Plates and Cum Hollow Rock Hold Thu Feb 28, 2013 9:06  RX 2013-02-28 3 RFT: 200m Farmer Carry w/ Plates #45/#25 1 min Cum Hollow Rock Hold
Tabata: Double Unders, Sledge Hammer Strikes, Knees to Elbows and Kettlebell Russian Swings Wed Feb 27, 2013 52,83,84,60 2013-02-27 Tabata, For Total Reps: double unders (maintain singles in rest) sledge hammer strikes knees to elbows kettlebell russian swings 2p/1.5p *One minute rest between each tabata
Fran Tue Feb 26, 2013 15:40  RX PR 2013-02-26 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Medball Throwing Ladder, Pull Ups, Run and Water Guy Power Clean & Press Fri Feb 22, 2013 5:05/5:15/5:03 2013-02-22 3 RFT: Medball Throwing Ladder 20 Pull Ups Run 200m 20 Water Guy Power Clean & Press 25# Rest as needed between
1 RM Back Squat Thu Feb 21, 2013 153 2013-02-21
Push Ups and Sit Ups Thu Feb 21, 2013 5+4  RX 2013-02-21 7min AMRAP: 7 push ups 14 sit ups
1 RM Push Press Tue Feb 19, 2013 88  PR 2013-02-19
Handstand Walks and Muscle Ups Tue Feb 19, 2013 6:18 2013-02-19 5RFT: 12 ft handstand walks 3 muscle ups
2min ME Clean & Jerk Thu Feb 7, 2013 98  PR 2013-02-07
Box Jumps and Cleans Thu Feb 7, 2013 8:35  RX 2013-02-07 Use 50% of Clean & Jerk for: 24-18-12-6 Box Jumps 24''/18'' 12-9-6-3 Cleans
Baseline Tue Feb 5, 2013 N/A 2013-02-05 3 RFT: 50 Squats 40 Abmats 30 Push Ups 20 Burpees 10 Pull-ups Rest 2 min
1RM Rack Pull From Knees Sat Feb 2, 2013 245  PR 2013-02-02
Kettlebell Power Clean & Press Sat Feb 2, 2013 5:07 2013-02-02 FT: 7-6-5-4-3-2-1 each arm - kettlebell power clean & press
Sit Ups, Run and Kettlebell Swings Wed Jan 30, 2013 27:29 2013-01-30 3 RFT: 50 sit ups run 400 meters 50 kettlebell swings 15/16 run 400 meters
3 RM Benchpress Tue Jan 29, 2013 85 2013-01-29
Burpees and Double Unders Tue Jan 29, 2013 5:02  RX 2013-01-29 FT: 12-9-6-3 Burpees Double Unders
Grace Mon Jan 28, 2013 4:51 2013-01-28 For time: 30 Clean and Jerks (135/95)
Chest to Bar Pull Ups and Squats Thu Jan 24, 2013 13:54 2013-01-24 4 Rounds: 18 chest to bar pull ups 36 squats
Box Jumps and Ring Push Ups Wed Jan 23, 2013 17:36 2013-01-23 50 box jumps 25 ring push ups 40 box jumps 20 ring push ups 30 box jumps 15 ring push ups 20 box jumps 10 ring push ups 10 box jumps 5 ring push ups
Turkish Get Ups and Run Tue Jan 22, 2013 1:36,1:34,1:34,1:56 2013-01-22 FT: 12 turkish get ups 1.5p/1p run 400m 9 tgu run 400m 6 tgu run 400m
Crossfit Total Sat Jan 19, 2013 424 2013-01-19 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Floor Press and Floor Wipers Tue Jan 15, 2013 8:26 2013-01-15 21-15-9 reps of each for time: Floor Press 155#/95# Floor Wipers 155#/95#
1RM Chained Back Squat Mon Jan 14, 2013 163  RX 2013-01-14 20lb DBs
1 RM Push Press Wed Jan 9, 2013 73 2013-01-09
3 RM Back Squat Wed Jan 9, 2013 133 2013-01-09
150 Kettlebell Swings Wed Jan 9, 2013 4:45 2013-01-09
Row, Double Unders and Run Tue Jan 8, 2013 23:14  RX 2013-01-08 FT: 800m Row 100 Double Unders 1600m Run 100 Double Unders
Tabata V-Sit Ups/Hollow Hold Sat Jan 5, 2013 4 2013-01-05
1RM Chained Sumo Deadlift Fri Jan 4, 2013 223  PR 2013-01-04
2011 Games Open WOD #1 Thu Jan 3, 2013 172 2013-01-03 10min AMRAP: 30 Double Unders 15 Power Snatches 75/45
1 RM Snatch Balance Thu Jan 3, 2013 38 2013-01-03
Cindy and Run Thu Dec 20, 2012 6+9  RX 2012-12-20 AMRAP 20 min: 5 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats 200m Run
1RM Back Squat W/ Banded WT Tue Dec 18, 2012 150 2012-12-18
Core Chipper Tue Dec 18, 2012 35:23 2012-12-18 FT: GHD Sit Ups 55 Sit Ups 50 KB Swings 1.5/1p 45 Hip Ext 40 Toes To Bar 35 Supine Leg Lever 30 Floor Wipers 135/95 25 Knees To Elbows 20 sec L-Sit 15 Ring Inversions 10 sec Hollow Hold 5 Burpees
Double Unders and Burpees Fri Dec 14, 2012 8:29  RX 2012-12-14 FT: 122 Double Unders or 366 Singles 22 Burpees
1 RM Benchpress Fri Dec 14, 2012 85 2012-12-14
Push Ups Fri Dec 14, 2012 10-7-6-7 2012-12-14 4 Sets 4-0-1 Push Ups
1RM Sumo Chair Deadlift Thu Dec 13, 2012 133 2012-12-13
4 Tabatas: KB Swing, Toes to Bar, Sumo Deadlift High Pull and Paralette Lateral Jump Tue Dec 11, 2012 61/36/48/83  RX 2012-12-11 4 Tabatas 1 Min Rest Between Each: KB Swings 1.5p/1p Toes-to-bar Sumo-Deadlift High Pull 75/53 Paralette Lateral Jump
Hip Exensions, Sit Ups, Run, Lunges and Squats Mon Dec 10, 2012 41:33 2012-12-10 FT: 50 hip extensions 100 sit ups run to left end foothills trail 50 lunges 100 squats run to right end foothills trail
Jackie Thu Dec 6, 2012 14:35  RX PR 2012-12-06 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
1RM Deadlift to Knee Tue Dec 4, 2012 193  PR 2012-12-04
Power Clean, Muscle Up, PC, and MU Tue Dec 4, 2012 8+16 2012-12-04 12min AMRAP Ladder: 1 Power Clean @ 70 % 1 Muscle Up 2 PC 2 MU etc....
Box Squat Mon Dec 3, 2012 138 2012-12-03
Gary's B-Day WOD Mon Dec 3, 2012 19:59 2012-12-03 FT: 58 Double Unders 58 Back Squats @ 50% 58 DU 58 Pull Ups 58 DU 58 Squats
1RM Sotts Press Thu Nov 29, 2012 17 2012-11-29
Overhead Squats and Hand Release/Plyo Clap Push Ups Thu Nov 29, 2012 11:16 2012-11-29 FT: 21-15-9 overhead squats 95/65 hand release/plyo clap push ups
1RM 4" Deficit Deadlift Tue Nov 27, 2012 153 2012-11-27 (compare to 2/14)
KB Cleans and Sit Ups Tue Nov 27, 2012 7:41 2012-11-27 5 RFT: 12 KB Cleans 1.5p/1p 24 Sit Ups
Mary Mon Nov 26, 2012 6+26 2012-11-26 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Thrusters and Double Unders Wed Nov 21, 2012 13:05 2012-11-21 FT: 9 thrusters 135/95 50 double unders 7 thrusters 50 double unders 5 thrusters 50 double unders
1RM Rack Pull From Knees Tue Nov 20, 2012 233  PR 2012-11-20
KB Swings and Walking Lunges Tue Nov 20, 2012 240 2012-11-20 40-30-20-10 KB swings 1.5pd/1pd walking lunges
Handstand Push Ups, Toes To Bar and Double Unders Tue Nov 13, 2012 17:40 2012-11-13 5RFT: 6 Handstand Push Ups 12 Toes To Bar 24 Double Unders
Chelsea Fri Nov 9, 2012 1.16/3.11  RX 2012-11-09 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Amanda Tue Nov 6, 2012 6:27 2012-11-06 9, 7, 5 muscle-ups snatch (135/95)
Diane Mon Nov 5, 2012 7:43 2012-11-05 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
1RM Strict Weighted Pull Up Fri Nov 2, 2012 10  PR 2012-11-02
Death by Burpee Pull Ups Fri Nov 2, 2012 8 2012-11-02
Ring Dips and Squats Thu Nov 1, 2012 6:48 2012-11-01 5RFT: 12 ring dips 24 squats
Fran Tue Oct 30, 2012 N/A 2012-10-30 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Back Squat 3-3-3-3-3 Mon Oct 29, 2012 63/83/103/123/143 2012-10-29
Death by Burpee Tire Jumps Mon Oct 29, 2012 9  RX 2012-10-29
Snatch Grip Deadlift Thu Oct 25, 2012 183 2012-10-25
Sumo Deadlift High Pull and Burpees Thu Oct 25, 2012 8:24  RX 2012-10-25 21-15-9 FT: Sumo Deadlift High Pull 95/45 Burpees
1 RM Benchpress Tue Oct 23, 2012 83 2012-10-23
Sit Ups and Ring Push Ups Tue Oct 23, 2012 10:25 2012-10-23 Finisher: Complete for time: 20 Sit-ups 10 Ring Push-ups 18 Sit-ups 9 Ring Push-ups 16 Sit-ups 8 Ring Push-ups Etc… Down to 2 sit-ups and 1 Ring Push-up.
1RM Rack Jerk Support Mon Oct 22, 2012 123 2012-10-22
Ground to Overhead and Pull Ups Mon Oct 22, 2012 17:18 2012-10-22 21-15-9 for time; ground to overhead 115/75 pull ups
Sit Up and Front Plank Thu Oct 18, 2012 122  RX 2012-10-18 2 Min Sit Up 2 min Front Plank 90 sec 90 sec 1 min 1 min 30 sec 30 sec
Snatch From Rack or Clean Hang Pos Thu Oct 18, 2012 63 2012-10-18
1RM Behind Neck Jerk Tue Oct 16, 2012 73 2012-10-16
Lunges and Wall Walks Tue Oct 16, 2012 15:111 2012-10-16 FT: 50-40-30-20-10 - Lunges 10-8-6-4-2 - Wall Walks
Front Squats 5-5-5-5-5 Mon Oct 15, 2012 53-63-73-83-93 2012-10-15
Back Squats 3-3-3-3-3 Mon Oct 15, 2012 103-113-123-133-143 2012-10-15
Overhead Squat 7-7-7-7-7 Mon Oct 15, 2012 33-38-43-48-48 2012-10-15
1 RM Clean Thu Oct 11, 2012 98  PR 2012-10-11
Wall Balls and Toes to Bar Thu Oct 11, 2012 9:04  RX 2012-10-11 FT: 21-15-9 wall balls 20/14# toes to bar
4 Rack Pull Tue Oct 9, 2012 333  RX PR 2012-10-09
Tire Jumps and Sprint Tue Oct 9, 2012 2:03-2:16-2:35-2:35 2012-10-09 5 Rounds each for time of: 30 Tire Jumps Sprint to RR and Back Rest
1RM Chained Deadlift Wed Oct 3, 2012 213  RX PR 2012-10-03
Double Unders and HandStand Push Ups Tue Oct 2, 2012 26:54 2012-10-02 FT: 100 double unders 10 handstand push ups 90 double unders 9 HSPU Etc...down to 10-1
500m Row Thu Sep 27, 2012 1:35 2012-09-27
Kettlebell Swings and Squats Thu Sep 27, 2012 9:49 2012-09-27 4RFT: 30 Kettlebell Swings 30 Squats
Cleans, Push Ups and Run Mon Sep 24, 2012 20:41  RX 2012-09-24 FT: 21-15-9 cleans @ 50% push ups run 400
Deadlift Fri Sep 21, 2012 198  PR 2012-09-21
Shoulder Press and Tabata Dessert Fri Sep 21, 2012 63 2012-09-21
Un-Sweet 16 Wed Sep 19, 2012 29:00 2012-09-19 FT: Run 400m 8 Cleans 96/65 16 Burpees Run 400m 16 GHD Sit-Ups 16 Kettlebell Swings 1.5p/1p Run 400m 8 Toes-to-Bar 8 Muscle-ups Run 400m 16 Box Jumps 16 Double-unders Run 400m 16 Wall-Ball 20/14 8 Push-ups Run 400m
2 Minutes Max Rep Tire Flip Tue Sep 18, 2012 20 2012-09-18
OH Lunge Arround Building 45#/25# Tue Sep 18, 2012 11:24 2012-09-18
Choose your Own Adventure Mon Sep 17, 2012 13:24  RX PR 2012-09-17
1 RM Clean Wed Sep 12, 2012 93  PR 2012-09-12
Pull Ups and Hang Power Cleans Wed Sep 12, 2012 9:24 2012-09-12 FT: 21-15-9 pull ups hang power cleans (50% of 1Rep Max) (from pockets, no squat)
Diane Tue Sep 11, 2012 7:14 2012-09-11 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Chained Back Squat 20% w/ in Chains Mon Sep 10, 2012 173  RX PR 2012-09-10
Tabata Friday Fri Sep 7, 2012 65-70-57-81 2012-09-07 8 Rounds of 20 seonds on/ 10 sec rest ea: Sledge Hammer Strikes Tire Jumps Wall Ball 20/14 Sit Ups
The Bear Wed Sep 5, 2012 33/40/45/50/55 2012-09-05 5 Rounds (resting between rounds as needed): Each round consists of the following barbell complex, repeated 7 times within the round: Clean Overhead Any Way Back Squat Overhead Any Way Score your loads for each round and remember- you are not allowed to put down the bar throughout the round of 7 reps, even to re-grip the bar.
Helen Tue Sep 4, 2012 19:10 2012-09-04 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Mon Sep 3, 2012 9:04/9:03  RX PR 2012-09-03 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups Then: For time: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Row
5k Run Fri Aug 31, 2012 27:58 2012-08-31
1RM Rack Pull From Knees Thu Aug 30, 2012 223  PR 2012-08-30
KB Swings and Weighted Sit Ups Thu Aug 30, 2012 9:42  RX 2012-08-30 21-18-15-12-9-6-3 FT: KB Swings 1.5p/1p Weighted Sit-ups 25#/15#
Double Unders, Weighted Pull Ups, Strict Pull Ups and Kipping Pull Ups Tue Aug 28, 2012 18:24 2012-08-28 FT: 45 double unders 15 weighted pull ups 35/15 30 double unders 30 strict pull ups 15 double unders 45 kipping pull ups
30 Manmakers Mon Aug 27, 2012 13:32 2012-08-27
Fran Thu Aug 23, 2012 13:49 2012-08-23 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
1RM Back Squat with Heel Elevated 2" Tue Aug 21, 2012 155  PR 2012-08-21
Tabata Squats and Tabata Sit Ups Tue Aug 21, 2012 15/10 2012-08-21
21 Chipper Fri Aug 10, 2012 21:26 2012-08-10 FT: 21 calories 21 GHD sit ups 21 dumbbell thrusters 25/15# 21 double unders (3x singles) 21 deadlifts 225/155 21 handstand push ups 21 burpees 21 toes to bar 21 box jumps 24/18" run 400m
Precission Jumps, Push Ups and KB Swings Thu Aug 9, 2012 20:44 2012-08-09 5RFT: 10 Precission Jumps 15 Push Ups 20 KB Swings 1.5/1
1 RM Front Squat Wed Aug 8, 2012 133  PR 2012-08-08
Nicole Tue Aug 7, 2012 7,6,6,5,4,4+4  RX 2012-08-07 AMRAP 20min 400m run Max rep pull-ups Score is total number of pull-ups
Sit Ups, Floor Wipers and Overhead Squats Mon Aug 6, 2012 21:58 2012-08-06 4RFT: 30 sit ups 20 floor wipers 135/95 10 overhead squats 135/95
Carry Plate, Squats w/ Plate and Stair Laps w/out the plate Thu Aug 2, 2012 17:23  RX 2012-08-02 FT: 1 Starting at the glass door carry 25#/45# plate down to foothill trail to the base of the stairs 2 Perform 30 squats w/ plate 3 20 stair Laps w/out the plate 4 30 squats w/ plate 5 Carry plate back to the gym to stop your clock.
Back Squats and Knees Through Elbows Tue Jul 31, 2012 11:40 2012-07-31 15,12,9,6,3 reps for time: back squats @ 75% knees through elbows
Hang Power Cleans and Burpees Mon Jul 30, 2012 28:30 2012-07-30 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time of: Hang Power Clean 95#/65# Burpees Score time to complete.
Kettlebell Swings, Squats and Handstand Push Ups Thu Jul 26, 2012 50-40-40/70-55-40/13-15-15 2012-07-26 3 Rounds, each for max reps: 3 minutes Kettlebell Swings 1.5p/1p 2 minutes Squats 1 minute Handstand Push-ups Rest as needed between rounds. Score reps completed for each exercise for each round.
Back Squat Mon Jul 23, 2012 155  PR 2012-07-23
Death By Burpees Mon Jul 23, 2012 12  RX 2012-07-23
Trail Run 1.5M Fri Jul 20, 2012 20:35  RX 2012-07-20
Cindy Mon Jul 16, 2012 7+10  RX PR 2012-07-16 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
KB Swings, One Arm OH Lunges w/ KB Wed Jul 11, 2012 20:15 2012-07-11 4RFT: 25 KB Swings 1.5/1pd 50 One Arm OH Lunges w/ KB
Wall Balls, Pull Ups and Double Unders Tue Jul 10, 2012 3+1 2012-07-10 20 min AMRAP: 20 Wall Balls 24/14 20 Pull Ups 20 Double Unders
Clean & Jerk Mon Jul 9, 2012 60 2012-07-09
Tabata Floor Wipers/Press Mon Jul 9, 2012 8 2012-07-09 Tabata floor wipers/press 20 sec floor wipers 10 sec floor press (70-80% of mas bench weight)
JT Thu Jul 5, 2012 21:44 2012-07-05 21-15-9 Reps Handstand Push-ups Ring Dips Push-ups
Deadlifts, Hang Power Cleans, Front Squats and Jerks Tue Jul 3, 2012 13:26 2012-07-03 7RFT: 5 deadlifts 5 hang power cleans 5 front squats 5 jerks
Get to the Chippa Mon Jul 2, 2012 21:40 2012-07-02 FT: Row 500 meters 20 GHD Sit-ups 20 Kettlebell Swings 2p/1.5p Run 400 meters 10 Muscle-ups (or 30 pull-ups & 30 Dips) 10 Handstand Push-ups 50 Double-unders 20 Toes-to-Bar 20 Box Jumps 30?/24?
Deadlift, Pull Ups and Push Ups Fri Jun 29, 2012 16:04 2012-06-29 FT: 21-15-9 Deadlift 225/155# Pull Ups Push Ups
Toes to Bar and Squats Thu Jun 28, 2012 9:11  RX 2012-06-28 5 Rounds For Time of: 10 Toes To Bar 20 Squats
Banded Back Squat Thu Jun 28, 2012 115 2012-06-28
Banded Sumo Deadlift Tue Jun 26, 2012 205 2012-06-26
Box Jumps and Pull Ups Tue Jun 26, 2012 13:10 2012-06-26 4RFT: 25 Box Jumps 24/18 5 Pull Ups
Kettle Bell Swings and Sit Ups Mon Jun 25, 2012 17:15  RX 2012-06-25 50-40-30-20-10 for time: kettle bell swings 1.5/1pd sit ups
Sit Ups and Waiter Walk Thu Jun 21, 2012 13:33 2012-06-21 FT: 200 sit ups 400m waiter walk 1.5pd/1pd
1 RM Jerk Thu Jun 21, 2012 90  PR 2012-06-21
DB Snatch and Ring Dips Tue Jun 19, 2012 20:27 2012-06-19 5RFT: 15 reps each side 1 arm db snatch 15/25 15 ring dips
1 RM Back Squat Thu Jun 14, 2012 148  PR 2012-06-14
Push Press and Double Unders Thu Jun 14, 2012 17:06 2012-06-14 5RFT: 25 push press 75/45 50 double unders
Helen Wed Jun 13, 2012 18:36  RX 2012-06-13 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
L-Sit, Hand Stand Push Ups and Sit Ups Mon Jun 11, 2012 20:30 2012-06-11 5 Rounds for time: 1 min cumulative l-sit 7 handstand push-ups 14 sit-ups
GHD Sit Ups, Deadlifts and Double Unders Fri Jun 8, 2012 13:11  RX 2012-06-08 FT: 50 GHD Sit-ups 50 Deadlifts 135/95 100 Double-unders
1RM Rack Pull, Forward Sled Pulls and Tire Flips Wed Jun 6, 2012 285  PR 2012-06-06 ME: 4" rack pull forward sled pulls 135/225# tire flips
Windshield Wipers, Pistols and Push Ups Tue Jun 5, 2012 14:38 2012-06-05 5 Rounds for time: 4 Windshield Wipers 8 Pistols 16 Push Ups
BacK Squat, KB Swings and Run Mon Jun 4, 2012 21:23  RX 2012-06-04 7 RFT: 3 Reps Back Squat @80% 0f 1RM 15 KB Swings (1.5p/1p) 200m Run
Double Unders, Pistols and Muscle Ups Tue May 29, 2012 3+10DU 2012-05-29 AMRAP 20min: 30 double unders 15 pistols 5 muscle ups
Murph Fri May 25, 2012 39:26 2012-05-25 FT: run 1 mile 100 pull ups (Rx'd for men=20# wt vest) 200 push ups 300 squats run 1 mile
Deadlift Tue May 22, 2012 185  PR 2012-05-22
4x100M Sprint Tue May 22, 2012 15-14-15-14  RX 2012-05-22
2min ME Clean & Jerk Fri May 18, 2012 93  PR 2012-05-18
300 Tue May 15, 2012 25:00 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
300 Tue May 15, 2012 25:00 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
Mary Mon May 14, 2012 5+10PU 2012-05-14 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Push Press Fri May 11, 2012 63 2012-05-11
Virtual Shovel and Toes to Bar Fri May 11, 2012 9:16 2012-05-11 FT: 30-20-10 Virtual Shovel 45/25 Toes to Bar
Run and Push Ups Mon May 7, 2012 5  RX 2012-05-07 AMRAP 30min: 800m run max rep pull ups
Team WOD: Row, Wall Balls and GHD Sit Ups Thu May 3, 2012 21:50 2012-05-03 FT: Team WOD: per person, in any order; roe 100m 75 wall balls 50 ghd sit-ups
1RM Sumo Deadlift Tue May 1, 2012 150 2012-05-01
Sumo Deadlift High Pull and L-Pull Ups Tue May 1, 2012 9:29 2012-05-01 5RFT: 12 sumo deadlift high pull 75/45 6 L-pull ups
Sumo Deadlift Fri Apr 27, 2012 215  PR 2012-04-27
Cleans and Run Fri Apr 27, 2012 10:07 2012-04-27 3RFT: 6 cleans 135/95# run 400m
Handstand Push Ups and kettlebell Swings Thu Apr 26, 2012 11:02 2012-04-26 7 Rounds for time: 5 Handstand Push-ups 15 kettlebell Swings 1.5p/1p
Thrusters Wed Apr 25, 2012 78  PR 2012-04-25
Clean and Jerk Wed Apr 25, 2012 88  PR 2012-04-25
Press Wed Apr 25, 2012 63  PR 2012-04-25
Cindy Tue Apr 24, 2012 5+14  RX 2012-04-24 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
1RM Banded Box Back Squat Mon Apr 23, 2012 115 2012-04-23
Legless Rope Climb, Burpees, Strict Pull Ups and Squats Mon Apr 23, 2012 9:22 2012-04-23 5RFT: 1 legless rope climb 3 burpees 5 strict pull ups 7 squats
3 Front Squats + 1 Jerks Wed Apr 18, 2012 85 2012-04-18
Jerks and Burpees Wed Apr 18, 2012 7:52 2012-04-18 3RFT: 6 Jerks #135/#95 12 Burpees
Nancy Tue Apr 17, 2012 21:32 2012-04-17 5 Rounds 400m run 15 Overhead Squats (95/65)
Run, KB Cleans and Sit Ups Mon Apr 16, 2012 18:06 2012-04-16 5 Rounds fpr Time: 200m run 7 kb cleans (r) 55/35 7 kb cleans (l) 14 sit-ups
Toes to Bar, Push Ups and Sit Ups Wed Apr 11, 2012 28:09 2012-04-11 5 RFT: 15 toes to bar 20 push-ups (4'' Def) hands on box 25 sit-ups
Lunge and Run Tue Apr 10, 2012 17:05 2012-04-10 2 RFT: 200m Lunge 200m Run
Low Rack Pull with Bands Tue Apr 10, 2012 165  RX 2012-04-10
Elizabeth Mon Apr 9, 2012 14:41 2012-04-09 21-15-9 Clean 135 lbs Ring Dips
Diane Thu Apr 5, 2012 6:31 2012-04-05 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Chained Front Squat Wed Apr 4, 2012 125 2012-04-04
500m Row Wed Apr 4, 2012 2:01 2012-04-04
Weighted Pull Up Tue Apr 3, 2012 5 2012-04-03
L-Pull Ups and Tire Flip & Jump Though Tue Apr 3, 2012 19:35 2012-04-03 5RFT: 7 L-Pull Ups 14 Tire Flip & Jump Through
Push Press Mon Apr 2, 2012 75  PR 2012-04-02
Thrusters and Burpees Mon Apr 2, 2012 4:41 2012-04-02 12-9-6 For time: Thrusters 115/85 Burpee
Row, Rope Climb, Run and Double Unders Fri Mar 30, 2012 22:42  RX 2012-03-30 For Time: row 1000 meters 1 rope climb (seated to ceiling) (no jump) run 800 meters 1 rope climb (seated to ceiling) 100 double unders 1 rope climb (seated to ceiling)
Deadlift Tue Mar 27, 2012 170 2012-03-27
KB Swings, Parallet Lateral Jumps and Sumo DL @ 50% DL Tue Mar 27, 2012 11:22 2012-03-27 3RFT: 30 KB Swings 1.5p/1p 20 Parallet Lateral Jumps 10 Sumo DL @ 50% DL
Run, Pull Ups and Squats Mon Mar 26, 2012 20:36 2012-03-26 5 Rounds For Time: 200m Run 20 Pull Ups 20 Squats
Tabata, Box Jumps, Push Ups and Sit Ups Thu Mar 22, 2012 9-9-10 2012-03-22 Tabata Box Jumps Push Ups Sit Ups (12 min) 20 sec. work 10 sec. rest
Wall Balls and Burpees Tue Mar 20, 2012 5+4BP 2012-03-20 7min AMRAP: 7 wall balls 20/14 7 burpees
3 RM Back Squat Tue Mar 20, 2012 125 2012-03-20
Rope Climbs and Hang Squat Cleans Mon Mar 19, 2012 13:13 2012-03-19 FT: 5 rope climbs 3 hang squat cleans 4 rc 6 hsc 3 rc 9 hsc 2 rc 12 hsc 1 rc 15 hsc
Games Open WOD 12.4: Wall Balls, Double Unders and Muscle Ups Thu Mar 15, 2012 26 2012-03-15 12 min AMRAP: 150 Wall balls 20/14 90 Double unders 30 Muscle ups
Mary Tue Mar 13, 2012 6 2012-03-13 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Thrusters and Double Unders Mon Mar 12, 2012 10:00 2012-03-12 4RFT: 12 thrusters 95#/65# 24 double unders
Open WOD 12.3: Box Jumps, Push Press and Toes to Bar Thu Mar 8, 2012 5+5 2012-03-08 18min AMRAP of: 15 box jumps 24'' 20'' 20''/step 20''/step 12 push press 115# 75# 95# 55# 9 toes to bar
Run, Sit Ups and OH Lunges Tue Mar 6, 2012 17:50  RX 2012-03-06 5RFT: run 200m 20 sit ups 20 OH lunges 45/25
Wall Balls and Pull Ups Sat Mar 3, 2012 14:32 2012-03-03 4 Rounds for time: 30 Wall Balls 20/14 20 Pull Ups
Front Squats and Pull Ups Fri Mar 2, 2012 10:53 2012-03-02 5RFT: 5 Front Squats 135/95 12 Pull Ups
L-Pull Ups, Push Ups and Run Tue Feb 28, 2012 12:21 2012-02-28 5RFT: 5 L-Pull Ups 10 Push Ups 200m Run
3 RM Front Squat Mon Feb 27, 2012 125  PR 2012-02-27
Alternating Tabata Mon Feb 27, 2012 66,83  RX 2012-02-27 Alternating Tabata of: Kettlebell Swings 1.5p/1p Sit Ups
Games Open WOD 12.1 Thu Feb 23, 2012 69  RX 2012-02-23 AMRAP 7min of: Burpees (6" two-hand touch)
Run and Sit Ups Tue Feb 21, 2012 22:34 2012-02-21 4 Rounds for time: Run 800m 40 Sit Ups
Handstand Push Ups, Pull Ups and Toes-to-Bar Thu Feb 16, 2012 13:58 2012-02-16 5RFT: 5 handstand push ups 10 pull ups 15 toes-to-bar
SKI Team Wod: 3RM Deadlift Wed Feb 15, 2012 135  PR 2012-02-15
1 RM Back Squat Wed Feb 15, 2012 140  PR 2012-02-15
Sit Ups and Wall Balls Wed Feb 15, 2012 12:38 2012-02-15 5 rounds for time: 30 Sit Ups 20 Wall Balls 20/14
Snatch 2-2-2-2-2-2-2 Tue Feb 14, 2012 33.38.38.40,40,40,40  RX 2012-02-14
Run, Dips and Squats Mon Feb 13, 2012 12:23 2012-02-13 4RFT: 200m run 20 dips 20 squats
1RM Chain Squats Fri Feb 10, 2012 155  PR 2012-02-10 20% of max catch @ 50% ROM
Seated Box Jump Ladder Fri Feb 10, 2012 N/A 2012-02-10
Snatch Grip Deadlifts and Rope Climbs Thu Feb 9, 2012 12:45 2012-02-09 5 Rounds for time of: 7 Snatch Grip Deadlifts @ 50%DL 3 Rope Climbs (seated to ceiling)
1RM Sumo Deadlift Tue Feb 7, 2012 185  RX PR 2012-02-07
5k Run Fri Feb 3, 2012 29:19  RX PR 2012-02-03
Power Cleans, Hang Cleans and Burpees Thu Feb 2, 2012 33/54-43/51-53/51-63/87-58/65  RX 2012-02-02 5 rounds each for time and weight: 3 power cleans 3 hang cleans 6 burpees, 1ft overhead touch
2k Row Mon Jan 30, 2012 N/A 2012-01-30 FT 2k Row
30 Burpees Mon Jan 30, 2012 2:25 2012-01-30
60 Pull Ups Mon Jan 30, 2012 7:19 2012-01-30
Hang Snatches, OHS and Toes to Bar Fri Jan 27, 2012 13:44 2012-01-27 21-15-9 for time: hang snatches OHS 60% toes to bar
1 RM Overhead Squat Fri Jan 27, 2012 65 2012-01-27
Deadlifts, Wall Balls and Run Thu Jan 26, 2012 13:16 2012-01-26 5RFT: 5 deadlifts @ 60% 10 wall balls @ 20#/14# 200m run
1 RM Push Press Tue Jan 24, 2012 68 2012-01-24
Overhead Lunges and Chest to Plate Lunges Tue Jan 24, 2012 23:50 2012-01-24 400m for time of: 10 Overhead Lunges 45#/25# 10 Chest-to-plate Lunges 45#/25#
Barbara Mon Jan 23, 2012 N/A 2012-01-23 5 RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3min
Chipper Thu Jan 19, 2012 26:58 2012-01-19 Im work, :30 rest-2 rounds max reps of: row for calories kb swings 1.5p/1p sit-ups wallballs 20/14 GHD sit-ups sledge tire strikes 10# pull-ups box jumps 24"/20" walking lunges push press 75#/45# rope climbs
Pull Ups, Push Ups and Sit Ups Mon Jan 16, 2012 8 2012-01-16 AMRAP 20mins: 7 pull ups 14 push ups 21 sit ups
Walking Lunges, Sit Ups and Toes-to-Bar Fri Jan 13, 2012 15:55 2012-01-13 5RFT: 30 walking lunges 20 sit ups 10 toes-to-bar
Thrusters and Sumo Deadlift High Pull Thu Jan 12, 2012 7:17 2012-01-12 3RFT: 115#/75# 15 thrusters 15 sumo deadlift high pull
Back Squat @ 70% of Max 7x2 Tue Jan 10, 2012 85 2012-01-10
Deadlift @ 70% of Max 5x2 Tue Jan 10, 2012 120 2012-01-10
Back Squat 5x5 Mon Jan 9, 2012 113 2012-01-09
Shoulder Press 5x5 Mon Jan 9, 2012 53 2012-01-09
1RM Hanging Chain Deadlift Thu Jan 5, 2012 180  RX 2012-01-05 20# of chains hanging fully from the bar at the top of the lift. Score is the TOTAL weight of the bar plus the 20# of Chain.
Run, Pull Ups and Box Jumps Wed Jan 4, 2012 14:25 2012-01-04 3RFT: run 400meters 20 pull ups 15 box jumps 24"/20
Deadlifts, Hang Squat Cleans and Jerk Tue Jan 3, 2012 5:53 2012-01-03 10 rounds for time 135#/95# 3 deadlifts 2 hang squat cleans 1 jerk
Chest to Plate Push Ups, OH Lunges and Thrusters Mon Jan 2, 2012 N/A 2012-01-02 7 rounds for time: 45#/25# 12 chest to plate push ups 12 OH lunges 12 thrusters
Team WOD: Ball Pass Wall Balls, Box Jumps and Sit-ups Sat Dec 17, 2011 19:44 2011-12-17 Reps per person=100ea. ball pass wall balls 20" box jumps sit-ups
Floor Wipers and Power Clean & Jerk Thu Dec 15, 2011 13:18 2011-12-15 For time: 40 floor wipers 135/95 5 power clean & jerk 135/95 30 fw 10 pc & j 20 fw 15 pc & j
Box Jumps and Pull-ups Tue Dec 13, 2011 19:14 2011-12-13 FT: 10-20-30-40 box jumps 24"/20" 40-30-20-10 pull-ups
1 RM Front Squat Mon Dec 12, 2011 120  PR 2011-12-12
Pistols and Planche Push-ups Mon Dec 12, 2011 4:46 2011-12-12 12-9-6-3 for time: pistols (each leg) planche push-ups
2min ME Clean & Jerk Fri Dec 9, 2011 80 2011-12-09
Snatches and KB Swings Wed Dec 7, 2011 6:13 2011-12-07 For time: 12-9-6-3 snatch 95/65 kb swings 2p/1.5p
1RM Snatch Grip Deadlift Wed Dec 7, 2011 140  RX 2011-12-07
Run and Sit-ups Tue Dec 6, 2011 22:13  RX 2011-12-06 5RFT: 400m run 40 sit-ups
Choose your Girl Mon Dec 5, 2011 13+10PU Cindy 2011-12-05
Man Makers and Pull-ups Fri Dec 2, 2011 3:37/3:35/3:40/4:40/5:28 2011-12-02 5 rds each for time: 7 man makers 14 pull-ups (reset as needed between sets)
1Rm Sots Press Thu Dec 1, 2011 38  RX 2011-12-01
Double Unders and Toes to Bar Wed Nov 30, 2011 14:03 2011-11-30 Complete for time: 100 double unders 10 toes to bar 90 double unders 9 toes to bar 80 double unders 8 toes to bar 70 double unders 7 toes to bar 60 double unders 6 toes to bar 50 double unders 5 double unders 40 double unders 4 toes to bar 30 double unders 3 toes to bar 20 double unders 2 toes to bar 10 double unders 1 toes to bar
Precission Jumps and Forward Bar Releases Tue Nov 29, 2011 19:45 2011-11-29 5RFT: 20 precission jumps with 180 turn 10 forward bar releases with 180 turn
1RM Banded Rack Pull-Sumo Mon Nov 28, 2011 205 2011-11-28 second adjustment
SDHP and Burpees Mon Nov 28, 2011 8:15 2011-11-28 21-15-9 SDHP 115/75 burpees
Team WOD: Gobbler Squats, Turkey Farmer, Waiter's Walk and Pass the Gravy Thu Nov 24, 2011 27:56 2011-11-24 FT: 300 gobbler squats (goblet squats) 600m turkey farmer (farmer's carry) 600m waiter's walk (waiter's walk) 300m pass the gravy (weight pass sit-ups)
Karen Wed Nov 23, 2011 10:16 2011-11-23 150 Wall Ball Shots (20/14)
1RM Chained Back Squat Tue Nov 22, 2011 110  RX 2011-11-22 20lb DBs
1RM Chained Back Squat Finisher Tue Nov 22, 2011 60/40/20 2011-11-22 Any combo of: 120 GHD Sit-ups 60 Hip Extensions 30 Glute/Ham Raises (or floor ghr)
1RM Banded Press Mon Nov 21, 2011 20 2011-11-21
Run, KB Swings and Shoulder to Overhead Mon Nov 21, 2011 2:43/2:56/2:55 2011-11-21 3 rounds each for time: 200m run 9 KB swings 2p/1.5p 12 shoulder to overhead 135/95
1RM Top 1/2 Back Squat Fri Nov 18, 2011 165  RX 2011-11-18
Grace Fri Nov 18, 2011 9:08 2011-11-18 For time: 30 Clean and Jerks (135/95)
1RM Snatch Grip Push Press Thu Nov 17, 2011 55 2011-11-17
OHS and Bar-Over Burpees Thu Nov 17, 2011 5:41 2011-11-17 12-9-6-3 for time OHS 135/95 bar-over burpees
Box Jumps, Squats and Pull-ups Wed Nov 16, 2011 22:05 2011-11-16 5RFT: 20 box jumps 24"/20" 15 squats 10 pull-ups
1RM Straight-Leg Deadlift Tue Nov 15, 2011 125  RX 2011-11-15
Burpees and Run Mon Nov 14, 2011 13:07  RX 2011-11-14 7RFT 10 burpees 200m run *rest as needed each round shall be 100%
Squat Cleans & Thrusters and Rope Climbs Thu Nov 10, 2011 11:23 2011-11-10 3RFT: 20 squat cleans & thrusters with 1.5p/lp Kettlebell 5 rope climbs seated-to-ceiling
Run, Pull-ups and HSPU Tue Nov 8, 2011 17:46 2011-11-08 run 400m 21 pull-ups 21 HSPU run 400m 15 pull-ups 15 HSPU run 400m 9 pull-ups 9 HSPU
1 RM Back Squat Mon Nov 7, 2011 125  RX 2011-11-07
Bottom to Bottom Tabata Squats Mon Nov 7, 2011 10  RX 2011-11-07
1 RM Deadlift Fri Nov 4, 2011 155/205  RX 2011-11-04
Jackie Thu Nov 3, 2011 19:26  PR 2011-11-03 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
1 RM Push Jerk Wed Nov 2, 2011 85  RX PR 2011-11-02
OHS, Double Unders and Pull-ups Wed Nov 2, 2011 13:40 2011-11-02 21-15-9 OHS 95/65 double unders pull-ups
1RM 2" Heel Back Squat Tue Nov 1, 2011 130  RX PR 2011-11-01
2x200m Sled Drag @ 70% Tue Nov 1, 2011 90  RX 2011-11-01 post loads of ea:
KB Push Press Fri Oct 28, 2011 7,11,10 2011-10-28 Max reps per set: 6 sets rest as needed between sets 1 arm KB push press 2p/1.5p
Plyo, Push-ups and Burpees Fri Oct 28, 2011 4:03 2011-10-28 30 plyo - pushups 30 push-ups 30 burpees
Shoot Throughs, Pistols and DL Thu Oct 27, 2011 14:15 2011-10-27 5RFT: 20 shoot throughs 10 pistols 3 DL @ 80%
Tabata Box Jumps Tue Oct 25, 2011 7  RX 2011-10-25 tabata box jumps 24/20"
1RM 4" Deficit Deadlift Tue Oct 25, 2011 175  PR 2011-10-25 (compare to 2/14)
Run, Pull-ups and Ring Dips Mon Oct 24, 2011 28:72 2011-10-24 FT: run 800m 40 pull-ups 20 ring dips run 400m 30 pull-ups 15 ring dips run 200m 20 pull-ups 10 ring dips
Death by Shoulder to Overhead Wed Oct 19, 2011 12 2011-10-19
1RM Press from Forehead Wed Oct 19, 2011 70 2011-10-19
Sandbag Relay 100m Tue Oct 18, 2011 11:29  RX 2011-10-18
1RM 4 inch Rack Pull Mon Oct 17, 2011 265  PR 2011-10-17
Tabata burpees and situps Mon Oct 17, 2011 14  RX 2011-10-17 1/2 Burpees 1/2 sit-ups
Nicole Fri Oct 14, 2011 1,1,1,1,1,1 2011-10-14 AMRAP 20min 400m run Max rep pull-ups
1RM Deadlift to Knee Wed Oct 12, 2011 175  RX 2011-10-12
KB Swings, Box Jumps and Pull Ups Wed Oct 12, 2011 13:35 2011-10-12 75 KB Swings 2pd/1.5pd 50 Box Jumps 24/20 25 Pull Ups
Sledge Hammer Strikes, Toes-to-Bar, Burpees, Ball Slams, Double Unders and Rower or SDHP Tue Oct 11, 2011 599 2011-10-11 3 Rounds for Max Reps 1min work/30s. Rest sledge hammer strikes toes-to-bar burpees ball slams double unders rower (cal.) or SDHP
1RM Banded Back Squat Mon Oct 10, 2011 135 2011-10-10
1RM Rack Jerk Support Fri Oct 7, 2011 113  RX PR 2011-10-07
Power Clean & Jerk and Run Fri Oct 7, 2011 14:06 2011-10-07 21-15-9 Power Clean & Jerk Run 800m, 400, 200 after each set
Row, Lunges and Ring Dips Wed Oct 5, 2011 14:46 2011-10-05 Row 500m 50 Lunges 15 Ring Dips 40 Lunges 15 Ring Dips 30 Lunges 15 Ring Dips 20 Lunges 15 Ring Dips 10 Lunges 15 Ring Dips
1 RM Front Squat Tue Oct 4, 2011 110  PR 2011-10-04
Wall Ball and Burpees Tue Oct 4, 2011 5+2WB  RX 2011-10-04 7 Min AMRAP of 7 reps each: Wall Ball 20#/14# Burpees
DU, Push Ups, Pull Ups Mon Oct 3, 2011 14:36 2011-10-03 5 Rounds for Time: 30 Double Unders 20 Push Ups 10 Pull Ups
KBs and Bar Dips Fri Sep 30, 2011 18:14 2011-09-30 50, 40, 30, 20, 10 KB Swings 1.5 / 1 Bar Dips
Max Effort Rack Pull from Knees Thu Sep 29, 2011 200  RX PR 2011-09-29
Chelsea Tue Sep 27, 2011 10.13 2011-09-27 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Open Gym Mon Sep 26, 2011 N/A 2011-09-26
Double Unders and Deadlifts Fri Sep 23, 2011 7:43 2011-09-23 5 RFT 40 double unders 4 deadlifts @ 85% 1 RM
5k Run Wed Sep 21, 2011 32:59  RX PR 2011-09-21
KBs and Walking Lunges Tue Sep 20, 2011 12:54 2011-09-20 For Time: 100 KB Swings (1.5 pood / 1 pood) 100 Walking Lunges
1 RM Thruster Mon Sep 19, 2011 73 2011-09-19
Thrusters and C2B Pull Ups Mon Sep 19, 2011 7:12 2011-09-19 12,9,6 Thrusters 115/85 C2B Pull Ups
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Fri Sep 16, 2011 10:52 2011-09-16 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
1 RM Back Squat Tue Sep 13, 2011 123  PR 2011-09-13
Happy Birthday Mon Sep 12, 2011 316 2011-09-12 2 Rounds 1 min work / 1 min rest Wall Balls 20/14 Rowing for Calories Pull ups Double Unders Sit ups Push ups (sub in)
1 RM Jerk Fri Sep 9, 2011 80  PR 2011-09-09
100 OH Lunges Fri Sep 9, 2011 7:26  RX 2011-09-09 FT 100 OH Lunges (45/25)
Legless Rope Climbs, Muscle Ups, Squats Thu Sep 8, 2011 9:08 2011-09-08 5 rounds for time 1 Legless rope climb 2 muscle ups 30 squats
Nancy Wed Sep 7, 2011 16:49 2011-09-07 5 Rounds 400m run 15 Overhead Squats (95/65)
Chest-to-Ring Pull-ups and Push-ups Tue Sep 6, 2011 17:09 2011-09-06 30-25-20-15-10-5 chest-to-ring pull-ups push-ups Optional Finisher: 20 HSPU for time (blame Kaila)
1 RM Deadlift Mon Sep 5, 2011 175  RX PR 2011-09-05
Squats, Stair Climb and Run Sat Sep 3, 2011 12:49  RX 2011-09-03 3 RFT 50 squats 1 stair climb 400m run
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Fri Sep 2, 2011 6:52 2011-09-02 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups Then: For time: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Row
Run and Back Squat Tue Aug 30, 2011 14:41  RX 2011-08-30 For time: Run 800m 8 Back Squat 80% Run 400m 4 Back Squat 85% Run 200m 2 Back Squat 90%
Mary Mon Aug 29, 2011 4.05 2011-08-29 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Boulder Climb and Box Jumps Sat Aug 27, 2011 19:47 2011-08-27 21, 15, 9 Boulder Climb Box Jumps
1 RM Clean Fri Aug 26, 2011 80  RX PR 2011-08-26
KBs and GHDs Wed Aug 24, 2011 24/15, 21/16, 25/15, 21/16, 22/15 2011-08-24 5 Rounds 1 min on, 1 min off KB Swings GHD Situps
AMRAP Run and Deadlifts Tue Aug 23, 2011 3 + 250m 2011-08-23 AMRAP 12min Run 400m 5 Deadlifts @ 70% 1RM
Angie Mon Aug 22, 2011 29:43 2011-08-22 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Kelly Fri Aug 19, 2011 20min AMRAP 2RDS + 23 box 2011-08-19 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Amanda Thu Aug 18, 2011 11:05 2011-08-18 9, 7, 5 muscle-ups snatch (135/95)
2k Row Wed Aug 17, 2011 10:12  RX PR 2011-08-17 FT 2k Row
1 RM Push Press Tue Aug 16, 2011 60  RX 2011-08-16
Fran Mon Aug 15, 2011 13:19 2011-08-15 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Walking Lunges, Burpee Broad Jumps and Run Thu Aug 11, 2011 23:00  RX 2011-08-11 FT 400m 40 walking lunges 10 burpee broad jumps 400m run
Happy Birthday Hunter! Wed Aug 10, 2011 14:36 2011-08-10 5 RFT 5 deadlifts @ 70% 1RM 10 box jumps (24/20) 15 ring push-ups (feet on the box)
Eva Mon Aug 8, 2011 36:45 2011-08-08 5 RFT: 800m run 30 KB swings (2pd / 1.5pd) 30 Pull ups
Max Effort Weighted Pull-up Thu Aug 4, 2011 N/A 2011-08-04
Bottom to Bottom Tabata Squats Thu Aug 4, 2011 6  RX 2011-08-04
Diane Wed Aug 3, 2011 7:24 2011-08-03 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
100m Sprints Tue Aug 2, 2011 21, 19, 18, 18, 19, 18, 19, 19, 19, 18  RX 2011-08-02 Sprint 100 meters, 10 rounds Every 3 min
Max Effort Weighted Pushup Mon Aug 1, 2011 40 2011-08-01
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