Fast Friday

3 Rounds:

50 Dubs/25 Mule Kicks
40 Box Jumps
30 Gut Busters (without ball)
10 SDLHP 65/95

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Dirty Mike & The Boys

WOD:-
4 Rounds:
- 20 Push-ups
- 20 Air Squats
- Run 200 meters

- 3 Rounds:
- 15 Push Press 65/95
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Front Squat, 65/95 lbs
- 10 Lunges (total)

- Run 400 meters

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WOD

4 Rounds:

400M Run
24 K.B. Swings 35/53
18 Pullups
12 Thrusters 65/95

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WOD

3 Rounds for Time
15 Deadlifts 135/185
30 Lunges(total)
60 Situps

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Hamburgesa

5 pull ups
10 push ups
15 air squats
200 m. run
12 pull ups
21 kettlebell swings (35#/55#)
an den.....
400 m. run
75 wall balls
400 m. run
an den....
21 kettlebell swings (35#/55#)
12 pullups
200m run
15 air squats
10 push ups
5 pull ups



Compare times to: 1/21/09 and 9/29/08

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Power-Gut-Kicks

3 Rounds:

800M Run
15 Power Cleans 65/95
15 Gut Busters
15 Mule Kicks

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AMRAP Cindy

AMRAP in 20 minutes
(CF benchmarks)

Cindy
5 Pullups (chin above bar on every one)
10 Pushups
15 Squats

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Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (25/35)
50 Walking Lunges (25 per leg)
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

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Dirty Thirty

30 Push Presses (65/45 lbs)
30 Ring Dip
30 Box Jumps
Run 800
30 Goblet Squats (52/35 lbs)
30 Swings (52/35 lbs)
30 Burpees

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WOD

21-18-15-12-9-6-3
OHS 65/95
Box Jumps
Sit Ups

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Lucky 7's

7 Rounds:

200M Run
7 Pull Ups
7 Toes to Bar
7 Power Cleans 65/95lb

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Boomerang

400M Run
10 Deadlifts 135/225
20 Pullups
30 Wall Balls 14/20
40 KB Swings 35/53
50 Dubs
40 KB Swings
30 Wall Balls 14/20
20 Pullups
10 Deadlifts 135/225
400M Run

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WOD

4 RDS:
20 WALL BALLS
15 FRONT SQUATS 95/135LB
10 MULE KICKS

Adam displaying good depth on front squats
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Helen (Benchmark)

3 Rounds:
400M Run
21 K.B. Swings 35/53
12 Pullups

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Rough & Ready

400M Run
30 Power Snatches 65/95
30 Deadlifts 95/135
30 Broad Jumps
400M Run

20 Power Snatches 65/95
20 Deadlifts 95/135
20 Broad Jumps
400M Run

10 Power Snatches 65/95
10 Deadlifts 95/135
10 Broad Jumps
400M Run

*35 minutes CAP!!!

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WOD

4 Rounds:
15 Deadlifts 135/185
15 Dips
15 Box Jumps

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Easy Peasy

50-40-30-20-10
Double-unders
Sit-ups
Run 200

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Light and Fast

25-15-5
to
5-15-25
to
25-15-5
SDLHP 55/75
K.B. Swings 25/35
PushUps
(push hard peeps, sub 20 min)

OR for those peeps who got kicked out of the weight room:

AMRAP
1 lap of trail stairs in big gym
15 push ups
15 hollow rocks


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WOD (Wed)

5 RDS
5 Handstand push ups
10 OH squat (95/65)
20 Floor wipers
40 Dubs

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Heat Wave

4 Rounds for Time
400M Run
15 Deadlift 185/135
15 Push Press 65/95

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