WOD: 31 JUL 2012

Couplet - W

10x Snatch
Run- 800m

3 Rounds

WOD: 30 JUL 2012

Singlet - W Heavy

Push Jerk

3-3-3-2-2-2-1-1-1

WOD: 28-29 JUL 2012

Rest Day

WOD: 27 JUL 2012

Couplet- WG
"Josh"

21x Overhead Squat (95lbs)
42x pull-ups
15x Overhead Squat (95lbs)
30x pull-ups
9x Overhead Squat (95lbs)
18x pull-ups

WOD: 26 JUL 2012

Couplet- GG

12/11/10/9/8/7/6/5/4/3/2/1

Burpee
Pull-ups

WOD: 25 JUL 2012

Triplet - WWM

Front Squat-6
Deadlift-15
Run-800m

3 Rounds

WOD: 24 JUL 2012

Couplet-WM

30x Wall Balls

30x Double Unders

5 Rounds

WOD: 23 JUL 2012

Singlet - W Heavy

Push Press

5-5-5-5-5

WOD: 21-22 JUL 2012

Rest Day

WOD: 20 JUL 2012

Couplet- WM

15x Thrusters (95lbs)

Run 400m

4 rounds

WOD: 19 JUL 2012

Singlet- M 

Run 5k

WOD: 18 JUL 2012

 Triplet-GGG

“Cindy”

5x Pull-ups

10x Push-ups

15x Squats

AMRAP in 20 minutes

WOD: 17 JUL 2012

 Couplet- MW-A

20 Summo DL HP

Run 800m

4 Rounds

WOD: 16 JUL 2012

Singlet- W Heavy

Shoulder Press

2-2-2-2-2-2-2-2

WOD: 14-15 JUL 2012

Rest Day

WOD: 13 JUL 2012

Triplet- GGW-A

20x Kettle Bell swings

15x Pull-ups

Run 400m

4 Rounds

WOD: 12 JUL 2012

 Couplet- W W A

Wall balls x 20

Overhead Squat x 20

5 Rounds

WOD: 11 JUN 2012

Triplet- GGM

30x Box Jumps

15x Burpees

Run 400m

4 Rounds

WOD: 10 JUL 2012

"Grace"

30 Clean and Jerks

(135lbs/95lbs)

WOD: 09 JUL 2012

"Barbara"

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

5 rounds for time

WOD: 06 JUL 2012

"Grace"

30 Clean and Jerks (95lbs)

WOD: 05 JUL 2012

"Murph"

1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

WOD: 04 JUL 2012

"Eva"

5 Rounds for Time:
800m Run
15 KB Swings
10 Pull-Ups

WOD: 02 JUL 2012

5 Rounds AQAP:

Run 800m
Rest 2 minutes

WOD: 03 JUL 2012

"Fran"

3 Rounds for Time:
21-15-9 Reps
Thrusters (95lbs.)
Pull-Ups