DT

Five rounds for time of:

12 Deadlift (155/95)
9 Hang power clean (155/95)
6 Push Jerk (155/95)

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4.14.2009

Dodgeball

30 min of dodgeball

First 15min: Must complete 1 round of Cindy to get back in
Second 15min: Must complete 5 burpees to get back in

WOD

4 Rounds:

400M Run (5 laps)
10 KettleBells/Truck Drivers
20 Push Press
30 Hollow Rocks
40 Squats Jumps

Tabata Heavy

In teams of 2:

16 rounds (2 tabatas):
225lb deadlift
135 lb jerk

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Return of Metcon

5 rounds:

Run 400
30 thrusters empty bar
30 box jumps

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Sun Up

5 rounds:

10 Sunrise push-ups
15 Push Press
20 Jumping air squats
Run down and back X2

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Fatigue

20-18-16-12:

Deadlift (105/135)
Knees to Elbows
KB Swings/Truck Drivers (35/45)
Jumping PullUps
Run 2 laps each round

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Going Heavy

21-15-9:

Heavy Cleans
Walking overhead lunge (21-15-9 each leg)
Run 5 laps after each round
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Fight Gone Bad

Five 5-minute rounds
1 minute per movement:

Overhead squats (45#)
Thrusters (45#)
Box jumps
Push ups
Sit ups

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Never-Ending Story

10-9-8-7-6-5-4-3-2-1 to 1-2-3-4-5-6-7-8-9-10

Ring Dips
Pullups
Truck drivers (45#)

Run 2 laps on evens
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Flash

4 rounds:

15 Squat Clean & Jerk (65/95)
A-Up (down & back)
50 Double Unders (or 200 regular)

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Blast

21-18-15-12-9:

Burpees
Hang Clean (65/95)
Hollow Rocks
400m Run (5 laps)

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3.26.2009

Tough Guy

7 rounds:

5 HSPU
10 Deadlift
20 pushups
Run 2 laps

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Over & Up

30-20-10:

Overhead Squat (95/65)
V-ups
Pull-ups
Broad Jump to end of court and back each round

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Thrubbin'

One Round:

400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run

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FRIDAY!

7 rounds of 7:

SDHP (95/65)
Overhead Walking Lunges (each leg)
KTE
Run 3 laps

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Just Do It

4 rounds:

20 Jumping Pull Ups
15 Back Squats (135/95)
10 HSPU
Run 400 (5 laps)

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Matt's injury from 3.5.09:

OUCH!

Being hardcore and finishing the WOD!

WOD of Death

1 lap around BT lake
100 Burpees
1 lap around BT lake

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The Nut

4 Rounds:

15/15 Squat Snatch 20/30lbs
30 Hollow Rocks
15 Pullups
30 Truck Drivers 35/45lbs

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All Out

10 rounds for time:

10 Deadlifts 115/135lbs
10 Pushups
10 KTE's
20 Dubs

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