WOD 29 AUG

REST DAY

WOD 28 AUG

REST DAY

WOD 27 AUG

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD 26 AUG 10

BN PT

Modified "Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

WOD 25 AUG 10

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Gifford: 30:56, King 32:19, Jaz 39:28, Pounds 37:25

WOD 24 AUG 10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Gifford: 23:20, King: 26:56, Ojo: 35:40, Taylor: 35:50, Jaz:40:14

WOD 23 AUG 10

For Time of:
400 meter Overhead Walking lunge: 10 Pounds

WOW

WOD 19 AUG 10

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1 Pood = 36 pounds

WOD 18 AUG 10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 secondsStart
each round at previous round's end point.

King: 1mile 150 M, LT G: 1Mile 250 M, Pounds: 1mile 200M, Jaz: 1.66Miles

WOD 17 AUG 10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

WOD 16 AUG 10

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Finisher
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD 13 AUG 10

"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD 12 AUG 10

Five rounds for time of:

5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

WOD 11 AUG 10

"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

WOD 10 AUG 10

"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

WOD 09 AUG 10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

WOD 7 & 8 AUG 10

REST

WOD 06 AUG 10

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

WOD 05 AUG 10

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Post score to comments.

WOD 04 AUG 10

6 rounds for time of:
Run 400 meters
25 Burpees

Burpee DEMO

WOD 03 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

WOD 02 AUG 10

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups