28 Nov 12 KB Jackie

Each minute

Pull-ups
Push-ups
Sit-ups
Dips
Squats

Rest 2 minutes

KB Jackie

1000m row
50 KB thrusters 12/8 kg
30 pull-ups

27 Nov 12 KB C & J and running

30-20-10 Kb C&J. 16/8
400-800-1200m run

26 Nov 12 mini Kong

3 RFT

1 DL 90% 1 RM Deadlift
2 muscle ups
3 squat cleans 80% 1 RM
4 HSPU

23 Nov 12 Hopper Deck all day

Every WOD is different ....

22 Nov 12 Turkey Day WOD

Fight Gone Bad the main Event

5 rounds for total reps

1 min each of
Wall balls 20/14
SDHP 75/55
Box Jump 20
Push Press 75/55
Row for Cal
Rest

20 Nov 12 Front squats, OH stepups and doubles

3 RFT

10 goblet squats 20/12 kg
20 OH step ups 20/18
30 doubles

19 Nov 12 Swings & Burpees

10-9-8-7-6-5-4-3-2-1 KB swings 32/20 kg
2-4-6-8-10-12-14-16-18-20 Burpees

17 Nov 12 Fearsome Threesome

3 person partner WOD

15 min EMOM
Row
Burpees
Rest

Partner switches each minute score is total meters + total Burpees

16 Nov 12 Grace

30 full squat
Clean and Jerks for time 135/85

15 Nov 12 Deads and Doubles

15 min EMOM
3 Deadlifts 225/125
25 Doubles

14 Nov 12 Secret Service Snatch Test

10 min As many Reps as possible

Kettlebell Snatches 20/12 KG

13 Nov 12 triplet

2 Muscle ups
4 HSPU
8 Squat Cleans 165/105

12 Nov 12 Hero WOD

Whitten

5 RFT
22 KB swings 32kg/24kg
22 Box jumps
400m Run
22 Burpees
22 Wall Balls

 

 

 

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

 

 

 



10 Nov 12 Partner WOD

20 min AMRAP

5 T2B
10 KB Swings 24/16
15 KB goblet squats 24/16

1 partner pulls sled 200m with 70/35 Change after each sled

9 Nov 12. KB Karen

150 KB wall balls for time 16/8

7 Nov 12 Squat Cleans& Burpees

15 Rounds EMOM
3 Squat Cleans 139/95
5 Burpees

6 Nov12 Snatches and OH lunges

30-20-10
KB Snatch 20/12 kg
KB OH lunge 20/12kg

5 Nov 12 Angie

100 pull-ups
100 push-ups
100 sit-ups
100 squats

3 NOV 12 Partner WOD!!!

300 Doubles
200 Burpees
100 KB Swings 24/16 Kg bell

1 Nov 12 KB Fran

21-15-9
Thrusters
Pull-ups

31 Oct 12 snatches and runnin

6 RFT
3 Snatches 135/95
6 Ring Dips
10 25m shuttle runs