W.O.D. 11/30/11

4 Rounds for time:

20 push-ups

50 squats

20 knees to elbows

W.O.D. 11/29/11

Deadlift 5,5,5,2,2

Barbell Rows 3×10

5 Rope climbs

W.O.D. 11/28/11

Every Min on the Min for 20 Min:

3 Burpees

4 Wallball

5 Swings

W.O.D. 11/24/11

21-15-9

180 degree burpees

box jump burpee

burpee pull-ups

W.O.D. 11/23/11

Amrap in 15:

3 (heavy) TGU 

25 Squat thrusts

WOD 11.22.11

Deadlift 3x3x3x3x3

Max rep Wall Walks

Max rep Recline Rows

ATTENTION 5:30am – there is NO class tomorrow am.

WOD 11.21.11

20 min AMRAP

lateral swing

front swing

clean

push press

W.O.D. 11/18/11

15/15

Clean/Squat/ Press

W.O.D. 11/17/11

5 Rounds For time:

Floor Press 10 L/R

Bear Crawl

SDLHP 10

Bear Crawl

W.O.D. 11/16/11

Push Press 5×5

4 rounds:

Heavy 2 hand Swings

Weighted Good mornings