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Daily WOD

6
Nov

11.6.10 SATURDAY "POWER BURP" 10-1 of: Power Cleans…155/95 pounds Burpees For Time   Post time and load to comments   Auxiliary: Run 5K
4
Nov

11.5.10 FRIDAY "TABATA YO MAMA" Tabata Shuttle… 15 feet 1min Rest Tabata Toes To Bar 1min Rest Tabata Snatch… 75/35 pounds 1min Rest Tabata OHS…...
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2
Nov

11.3.10 WEDNESDAY "THE NOOK AT BUSKEY'S" TEAM WORKOUT With a team of 3 (because thats how many to a bed @ Buskey's) complete: 50 Man-Makers…...
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1
Nov

11.2.10 TUESDAY "SNEAKER BOMB" At the beginning of every minute on the minute complete 1 Push Press…95/45, and 1 KB Swing…53/35.  First minute 1 PP...
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1
Nov

11.1.10 MONDAY "FALL BRAWL WOD 4" 200m Farmers Walk…65/35 pounds 20 Box Jumps… 24/20" box 20 Hand Release Burpees 200m Farmers Walk…65/35 pounds 15 KB...
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29
Oct

10.30.10 SATURDAY "FALL BRAWL WOD 2" 21…15…9 of: Wall Balls… 20/14 pounds Row (for Calories) Ground to Overhead (CnJ or Snatch)… 115/65 pounds For Time...
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28
Oct

10.29.10 FRIDAY "FILTHY 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)...
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26
Oct

10.27.10 WEDNESDAY "HAPPY HOUR" 40 Burpee Pull Ups scale: 40 Pull Ups, 40 Burpees for time For Time   Post time to comments   Warm...
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25
Oct

10.24.10 TUESDAY "SKILLZ" 100 Double Unders 2 Muscle Ups 2 HSPU's  2 Snatches…135/75 pounds 75 Double Unders 4 Muscle Ups 4 HSPU's 4 Snatches…115/75 pounds 50 Double Unders...
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24
Oct

10.25.10 MONDAY "BEAR ATTACK" 10min AMRAP of: Bear Complex… 135/95 pounds For Reps  Post Reps to comments   Strength:  Hang Clean 5…5…5…5 Auxiliary:  4x800m Sprints
22
Oct

10.23.10 SATURDAY "SEE CINDY RUN" 4 Rounds of: AMRAP 7min of: 400m Run then: 5 Pull Ups 10 Push Ups 15 Air Squats 1min Rest...
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22
Oct

10.22.10 FRIDAY "NATURAL BORN KILLER" 12min AMRAP of: 5 Thrusters…135/95 pounds 7 Knees to Elbows For Rounds and Reps   Post rounds and reps to...
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19
Oct

10.20.10 WEDNESDAY "RAGING SKIPPER" 21 Power Snatches… 115/75 pounds 63 Double Unders 15 Power Snatches… 115/75 pounds 45 Double Unders 9 Power Snatches… 115/75 pounds...
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19
Oct

10.19.10 TUESDAY "SMASHIN PUMPKINS" 15-1 of: Ring Dips SDLHP… 95/55 pounds For Time   Post time and load to comments   Strength:  Back Squat 3…3…3 
17
Oct

10.18.10 MONDAY "MELTDOWN" 7 Rounds of: 7 Power Cleans… 135/75 pounds 7 HSPU's (men: hands on 2 stacked 45# plates and head to abmat, women: hands...
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16
Oct

10.16.10 SATURDAY "LUMBERJACK 20" 20 Reps Deadlift… 275/185 pounds 400m Run 20 Reps KB Swing… 70/53 pounds 400m Run 20 Reps OHS…115/65 pounds 400m Run...
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14
Oct

10.15.10 FRIDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups with the remainder of 10min establish 1RM Front Squat and 1RM Jerk. Every pound you complete...
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12
Oct

10.13.10 WEDNEDAY "5…4…3…2…1" 5min AMRAP of: Row For Calories 4min AMRAP of: Box Jumps…24/20" box 3min AMRAP of: Hanging Squat Snatch… 75/45 pounds 2min AMRAP...
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11
Oct

10.12.10 TUESDAY "GRACE'S RINGS" 30 Toes to Rings 30 Clean and Press… 135/95 pounds 30 Burpees For Time  Post time and load to comments   Strength: ...
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10
Oct

10.11.10 MONDAY "RUNNING NATE" AMRAP 20min 2 Muscle Ups 4 HSPU's 8 KB Swings… 70/53 pounds 200m Run For Rounds and Reps  Post total reps...
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8
Oct

10.9.10 SATURDAY "SUMO-SPRINT" 5 Rounds of: AMRAP 1min 30sec of: 100m Sprint SDLHP…95/55 pounds 2min Rest For Reps (3,2,1… Go! 100m Sprint then the remainder of 1:30...
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8
Oct

10.8.10 FRIDAY "WEAK END" 21…15…9 of: Jumping DB Lunges… 45/20 pounds Push Ups w Hand Release For Time   Post time and load to comments...
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5
Oct

10.6.10 WEDNESDAY "2010 CROSSFIT/ USAW OPEN" 30min to establish 1RM Snatch and 1RM Clean and Jerk in Kilograms (divide pounds by 2.2) Then: 10min AMRAP...
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4
Oct

10.5.10 TUESDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps team Explode...
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3
Oct

10.4.10 MONDAY "WOD 1 215's THROWDOWN" 50 Calorie Row 30 Ring Push Ups 30 GHD Sit Ups 30 OHS… 105/65 pounds 25 Chest to Bar Pull...
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