30 Oct 12 GI Jane

100 Burpee pull-ups

29 Oct 12 OHS and then some

5 RFT

5 OHS
10 T2B
15 Squat Cleans
20 Doubles

27 OCT 12 Halloween Spooktacular WOD

12 min to find 1RM of Squat Clean

4 RFT
25 Burpees
50m OH Lunges 45/25

26 OCT 12 15 min AMRAP

5 muscle ups
10 pistols
20 Double unders

25 OCT Elizabeth

2 min max effort Sit-ups

5 min Rest

Then for time Elizabeth

21-15-9
Squat Clean 135/85
Ring Dips

24 Oct 12 shuttle run then some KB Fun

3 RFT

120m shuttle run
5 KB Snatches rt. hand 24/16
5 KB OH lunges rt. hand
5 KB Snatches left hand 24/16
5 KB OH lunges left hand

23 Oct 12 21-15-9 ++

1 min max reps superman
1 min max reps abmat sit-ups
21-15-9
Front squats 115/85
Hand stand shoulder taps

20 0ct 12 it's a chipper

25 HSPU
50 T2b
800m run
75 push press
150 doubles
800m run

22 Oct 12 Sumo Deadlifts and Burpees

5 Rounds for time

5 Sumo Deadlifts
10 Burpees

18 OCT 12 Mary

20 Min AMRAP

5 HSPUs
10 pistols
15 pull-ups

17 OCT 12 400m of lunges, nuff said

400m of Lunges

16 Oct 12 box jumps thrusters an burpees

12 min AMRAP

12 box jumps
6 thrusters 95/65
6 Bar facing burpees

15 Oct 12 snatches & GHDs

1 RM Bench

5 rounds for time
12 squat snatches 95/65
20 GHD sit-ups

13 Oct 12 squats DLs and push press

3 Rounds for time

50 Squats
21-15-9 Deadlifts 225/155
21-15-9 push press 95/65

12 OCT 12 snatches and more

10 KB Snatches 24/16
10 Box Jumps
10 Ring Dips

10 Oct 12 Running and Wall Balls

1 mile run
50 Wall Balls 20/14
800m run
35 Wall Balls
400m run
20 Wall Balls

9 OCT 12 Ledesma

Back Squat

85% 2-2-2  then 1 @ 90% and 1 @ 95%

Ledesma

20min AMRAP

5 Parallette HSPU
10 Toes through Rings

15 Med Ball Cleans 20/14

8 Oct 12 Staci's little WOD o' Fun

10 Min to find 1 RM of Sumo Deadlift

then
 For Time (25 min cap)

3-6-9-12-9-6-3
Wall Walks
OHS 135/95
T2B

 

6 Oct 12 Barbells for Boobs

Helen and Grace Partner WOD

3 Rounds of

400m Run
21 KB Swings
12 Pullups

then

30 Clean and Jerks (135/95)

Each partner must at least do one rep
Both partners must run together for the Helen

 

5 OCT 12 Tabata Yuck!!!

10 min for 1 rep max with Push Jerk

then Tabata

Box Jumps 24/20
ab mat sit ups
KB Swings 24/16
Push ups

 

4 OCT 12

3 RFT

5 Full squat snatches 95/65
50 Double unders
5 full squat snatches 95/65
Rest 1 min
1min max burpees
Rest 1 min

3 Oct 12 Hero WOD DT

DT
12 Deadlifts 155/105
9 Hang cleans

6 Push Jerks

2 OCT 12 Snatches and 3 RFTs

7x 1 Full Squat Snatch+ 1 Hang Snatch EMOM

Rest 2 min

then

3 RFT

100m Sled Drag 95/45
15 OHS 95/65
10 KB Floor Press (24/16)

 

1 OCT 12 Wall balls and more

For Time

2 min max effort max effort ab-mat situps
then 7 rounds for time
10 Wall Balls
10 Pullups