WOD: 03 OCT 2012

WM Couplet

10 x Power Clean (155/95)
400m Run

3 Rounds

WOD: 02 OCT 2012

1 minute air squats
1 minute sit-ups
1 minute burpees
1 minute pull-ups
1 minute rest

3 Rounds

WOD: 01 OCT 2012

"Fran"

21-15-9

thrusters (95lbs)
pull-ups

WOD: 29-30 SEP 2012

Rest Day

WOD: 28 SEP 2012

Triplet- GGW-T

5 Pullups

10 Pushups

6 Overhead Squat

20 minutes

WOD: 27 SEP 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

WOD: 26 SEP 2012

Triplet- MMW-A

Push Press x 30

Run 800m

Row 600 m

WOD: 25 SEP 2012

Couplet- GW-A

“Lynne”

Body weight bench press
Pull-ups

5 Rounds, Max Reps

WOD: 24 SEP 2012

Singlet- W Heavy

Clean

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

WOD: 22-23 SEP 2012

Rest Day

WOD: 21 SEP 2012

Triplet- GGM-A

 “Lucy”

Pullups x 5

Burpees x 10

Run 400 m

5 Rounds          

WOD: 20 SEP 2012

Singlet- M Long

5k run

WOD: 19 SEP 2012

Triplet- WWG-T

Wall Balls x 30

Kettle Bell Swings x 30

Pushups x 30

3 Rounds

WOD: 18 SEP 2012

Couplet- MW-A

Run 400 m

Jerk x 5

5 Rounds

WOD: 17 SEP 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

WOD: 11 SEP 2012

Couplet- GM-A

Pushups x 30

Row 100 m

5 Rounds

WOD:10 SEP 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

WOD:08-09 SEP 2012

Rest Day

WOD: 31 AUG 2012

Triplet- GGW-I

“The Seven”

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

7 Rounds

WOD: 30 AUG 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

WOD: 29 AUG 2012

Triplet- MMW-A

Push Press x 30

Run 800m

Row 600 m

WOD: 28 AUG 2012

Couplet- GW-A

“Josh”

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

WOD: 27 AUG 2012

Singlet- W Heavy

Clean

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

WOD: 25-26 AUG 2012

Rest Day

WOD: 24 AUG 2012

Triplet- GGM-A

“Murph”

 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

WOD: 23 AUG 2012

Singlet- M Long

5k run

WOD:22 AUG 2012

Triplet- WWG-A

Modified “Collin”

115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

6 Rounds

WOD: 21 AUG 2012

Couplet- MW-A

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

WOD: 20 AUG 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

WOD: 18-19 AUG 2012

Rest Day

WOD: 17 AUG 2012

Chipper-

“Nuts”

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

WOD: 16 AUG 2012

Triplet- MMG-A

20 Double Unders

Run 400 m

20 Bar Dips

3 Rounds

WOD: 15 AUG 2012

Triplet- GGG-A

“JT”

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps

WOD: 14 AUG 2012

Couplet- GM-A

Pushups x 30

Row 100 m

5 Rounds

WOD: 13 AUG 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

WOD: 11-12 AUG 2012

Rest Day

WOD: 10 AUG 2012

Triplet- MWG-A

“Daniel”

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

WOD: 09 AUG 2012

Couplet- WW-A

“Arnie”

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

2 pood kettlebell

WOD: 08 AUG 2012

Triplet- WWM-A

Front Squat x 6

Deadlift  x 15

Run 800 m

3 Rounds

WOD: 07 AUG 2012

Couplet- MM-A

“Jerry”

Row 2k

Run 1 mile

WOD: 04-05 AUG 2012

Rest Day

WOD: 03 AUG 2012

Singlet-M

Run 5k

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

WOD: 30 JUNE-01 JULY

Rest Day

WOD: 29 JUNE 2012

"Nicole"

AMRAP
Max rep Pullups
400m run

20 minutes

WOD: 28 JUNE 2012

"DT"

155 pounds

12x Dead Lift
9x Hang Cleans
6x Push Jerk

5 Rounds

WOD: 27 JUNE 2012

“Maggie”

20 Handstand Pushups

40 Pullups

60 One legged squats

5 Rounds

WOD: 26 JUNE 2012

“PT Test”

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

WOD: 25 JUNE 2012

“Chelsea”

5x Pullups

10x Pushup

15x Airsquats

30 minutes, 1 round each minute

23-24 JUNE 2012

REST DAYS

WOD: 22 JUNE 2012

100 Burpees

100 Situps

100 Airsquats