October 10th, 2011

Buy in: 3x

5 Push ups => 5 Tuck Jumps => 25m Carioca => 5 Wall Balls=> 25m Carioca

Skill Work: Pull-ups!

WOD:
AMRAP in
5 Clean Backsquats (PVC Front)
25m Bear Crawl
5 Pull ups
100m Run

Thursday October 6th, 2011

Buy in: 5 mins
Burpee => Angry guerrilla walk => tire jump => angry walk => frog jumps => angry walk => broad jumps

Skill work: Deadlifts

WOD: 3 - 5 rounds
200m run
5 Monkey holds
10 Deadlifts
15 Squats

Monday, October 3rd, 2011

 Buy in: 3x

Army Crawl 10m => Crab walk through pull-up bars => 1 Rope Climb => 30 secs of Jumping rope.

WOD:

Squat Relays:

Round 1:

1 person completes 9 Hang Cleans & 9 Thrusters and runs to tag partner

2nd persons completes 9 Hang Cleans & 9 Thrusters and runs to tag partner

Round 2: 7 Jumping Jacks & Frog hops

Round 3: 5 Push ups & Roving Planks

Round 4: 3 Burpees & Lateral hops

Round 5: 1 Perfect Squat (All the steps) & 200m Run

GAME!

Monday - September 26th, 2011

Buy in: 

Mixed Tabata

WOD: 

Gorillas

5 Rounds

5 Burpee hurdle jumps

10 Clean and Push Press 

Monkeys

3-4 Rounds

5 Burpee Hurdle jumps

10 Shoulder Press

Cash Out: 3x

20 sec plank hold

5 Knees to elbows

20 sec plank hold

September 22nd, 2011

Buy In:
Medball Relay
  Ball #1 - 5 push ups
  Ball #2 - 5 Squats
  Ball #3 - 5 Knee Tucks
  Ball #4 - 5 Burpees

WOD:
AMRAP
7 Box Jumps
7 Thrusters (Front Squats)
7 Cart Wheels

September 17th, 2011

Buy in: 4x

20 seconds Jumping Rope

5 Handstand Kick ups

U-Bear Crawl

WOD:

10 Squats

100m Sprint

20 Squats

200 m Sprint

1 Rope Climb

200m Sprint

20 Squats

100m Sprint

10 Squats

PJ!

Thursday Sept. 15th, 2011

Buy in:  3x

50m Sprint (25m Forward/25m Backwards) => 10 Mountain Climbers => 3 Skin the Cats => 5 Ball Slams

WOD: 5 Rounds

5 Deadlifts

5 Cleans

5 Burpees

GAME!

Kyle Killing it during 31 Heros!