TABATA

TABATA

Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups

*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps

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The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 Side V-ups (20 total)
10 HSPU

CUT OFF TIME IS 30 MINUTES!

COMPARE TIMES TO 3/3/2010

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WOD

20 min AMRAP
10 thrusters 65/95
10 KBS 35/55
10 KTE’s

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WOD from 2/28/11

150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees

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The Gang's All Here

4 Rounds:

Run 400
20 Pull Ups
15 SDLHP
10 HSPU

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Eezy Peezy Japaneezy

3 Rounds:
15 Power Snatches 65/95
15 Ring Dips
15 KTE’s

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I'm Baaaaack!

Run 800
9 front squats
9 burpees
9 deadlifts

Run 400
15 front squats
15 burpees
15 deadlifts


Run 200
21 front squats
21 burpees
21 deadlifts

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Running Down

800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65

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Max Effort

from 2/2/11

Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat

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No More Snow!

21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)

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WOD

3 RFT
25 Cleans 65/95
25 Box Jumps
25 KB Swings 35/53
200M Run

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Jesse's Concoction

4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs

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Moriah Money Maker

20 Push Ups
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m

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WOD

3 RFT
800M Run
15 Wall Balls 14/20
15 KTE's

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Kelley Schmelley

3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)

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Shortie

4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips

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WOD

4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups

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Linda

10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans

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Burpee Hell

100 total
Burpee Clean & Press

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Team Challenge

100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)


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