WOD 3/30/14

Partner WOD: Ghost Partner

20 Min AMRAP

(one partner works at a time)

6 x 200m Run

Then

Clean and Jerk for Total Weight
(7000 lbs / 2250 lbs)

Then

For remaining time AMRAP

21 Double Unders

9 KB Swings (50/20)

Score = total reps in last section

Ghost Partner

WOD 3/27/14

WOD A: Annie

50-40-30-20-10

Double Unders

Sit-ups

WOD B: KB Annie

50 Double Unders

25 KB Swings (50)

40 Double Unders

20 KB Swings (50)

30 Double Unders

15 KB Swings (50)

20 Double Unders

10 KB Swings (50)

10 Double Unders

5 KB Swings (50)

WOD 3/25/14

WOD: Snowy Double Ladder

Leg Ladder:

10 Front Squats (95)

10 Situps

10 OH Lunges (45)

Run 100m

9 Front Squats (95)

9 Situps

9 OH Lunges (45)

Run 100m

8 Front Squats (95)

8 Situps

8 OH Lunges (45)

Run 100m

7 Front Squats (95)

7 Situps

7 OH Lunges (45)

Run 100m ...

Same pattern down to 1

Arm Ladder

10,9,8,7,6,5,4,3,2,1

Pullups

HR Pushups

WOD 3/22/14

WOD: Today

Run 400m

3 TGU (R)(40)

22 Sit-ups

14 Thrusters (95)

Run 800m

3 TGU (L)(40)

22 Sit-ups

14 Thrusters (95)

Run 400m

Cash out:

EMOM 6

5 Burpees, 6 Burpees, 7 Burpees

8 Burpees, 9 Burpees, 10 Burpees

WOD 3/20/14

WOD: 14.3

8 min AMRAP

10 dead lifts 135

15 box jumps 24

15 dead lifts 185

15 box jumps 24

20 dead lifts 225

15 box jumps 24

25 dead lifts 275

15 box jumps 24

Etc...

WOD 3/18/14

WOD: One-sided bumpercar

7 Rounds for time:

10 air squats

5 HR push-ups

5 jump lunges

25m bear crawl

WOD: 3/15/14

WOD: 

800m Run

50 SDLHP (45/20)

40 Thrusters (45/16)

30 Sit-ups

20 Pull-ups

800m Run

WOD 3/13/14

WOD: Who "pood"?

10 Box Jump (30)

1 KB Swing (2 pood)

9 Box Jump (30)

2 KB Swing (2 pood)

8 Box Jump (30)

3 KB Swing (2 pood)

7 Box Jump (30)

4 KB Swing (2 pood)

6 Box Jump (30)

5 KB Swing (2 pood)

5 Box Jump (30)

6 KB Swing (2 pood)

4 Box Jump (30)

7 KB Swing (2 pood)

3 Box Jump (30)

8 KB Swing (2 pood)

2 Box Jump (30)

9 KB Swing (2 pood)

1 Box Jump (30)

10 KB Swing (2 pood)

Cash out:   Medball forward and overhead toss (10 ea)(20)
3 min max medball sit-up (partner)

WOD 3/11/14

WOD: 14.2

0:00 to 3:00

2 Rounds:

10 OH Squat (95)

10 Chest to Bar Pull-Ups

3:00 to 6:00

2 Rounds:

12 OH Squats (95)

12 Chest to Bar Pull-Ups

6:00 to 9:00

2 Rounds:

14 OH Squats (95)

14 Chest to Bar Pull-Ups

Etc until you are unable to complete round in 3 minute period.

Partner WOD 3/9/14

WOD: Baptism by Fire

OH 400m Carry (together)

100 Air Squats (total)

Run 400m (together)

50 Pull-ups (total)

100m Bear Crawl (together)

75 Wall Balls (total)

100 Double Unders (total)

50 KB Swings (50) (total)

50 Burpees (total)

OH 400m Carry (together)

WOD 3/6/14

WOD: Expand-a-Fran

21-15-9

Wall Ball (20)

Thruster (95)

Pull-up 

Box Jump (24)

KB Swings (50)

WOD 3/4/14

WOD: Open 14.1

10 min AMRAP

30 Double Unders

15 Power Cleans (75)

WOD 2/29/14

WOD: Plankathalon

50m plank walk

20 wall balls

20 plank high-fives

20 pull-ups

10 side plank leg raises each leg

20 power cleans (95)

10 side plank leg raises each leg

20 KB lawnmower pull (50/20)

20 plank high-fives

20 box jumps (24/20)

50m plank walk

Sprint/rest each partner completes all reps.