WOD 12MAR10

WOD:
4 Rounds For Time
20 SDHP (M: 95# W: 65#)
Broad Jump 50 Ft (1 Bball Court Width)
20 Air Squats
Burpee Broad Jump Back

Strength:
3 x 5
Snatch Drop (Warm Up)
3 x 3
OVHD Squat
1 x 1
Pwr Snatch
1 x 1
Full Snatch
14, 12, 10, 8, 6, 4, 2
DH Pull Ups (20#)

Inspiration: “I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” -Mother Teresa

WOD 11MAR10

WOD:
Complete The Following For Time
(M: 95# W: 65#)
50 Ground to Shoulder
50 Shoulder to OVHD
*Break up reps however you want. Clean and Jerk is permitted, but power clean/squat clean directly into a thruster is not.

Endurance:
50ft = 1 width of basketball court
With a Continously Running Clock
Sprint 1 Width the 1st Min
Sprint 2 widths the 2nd Min (out and back)
Sprint 3 widths the 3rd Min…
Continue until you cannot complete the widths w/ in the min

Inspiration: “Somebody should tell us, right at the start of our lives, that we are dying. Then we might live life to the limit, every minute of every day. Do it! I say. Whatever you want to do, do it now! There are only so many tomorrows.” -Pope Paul VI

WOD 10MAR10

WOD:
AMRAP in 20 Mins
Run 800m
25 Air Squats

Strength:
3 x 3
Press (Warm Up)
3 – 3 – 3 – 2 – 2 – 1
Press

Inspiration: “Do not mistake for conspiracy and intrigue what can best be explained by stupidity and incompetence.” -Unk

WOD 09MAR10

WOD:
5 Cycles of 2 Mins Work 1 Min Rest
Each 2 Mins Cycle Begin W/
10 Thrusters (M: 65# W: 45#)
10 Pull Ups
Finish the 2 Mins of Work W/ As Many Burpees As Possible
Rest 1 Min
*Score = total burpees

Endurance:
1 Mile Max Effort

Inspiration: “The hardest part of any journey is the 1st step…” -Anon

WOD 08MAR10

Saturday Endurance:
Run Out 14 Mins
Walk An Additional 2 Mins (Forced March Pace)
Run Back Total Distance (goal is less than 14 mins)**Don’t dog the out run!

WOD:
4 Rounds For Time
15 Toes To Bar
Run 200m
20 Knees To Elbows
Run 200m

Strength:
3 – 3 – 3 – 3 – 3
Back Squat

Inspiration: “No man is ever whipped until he quits in his own mind.” -Hill

WOD 05MAR10

WOD:
Set Up A Marker at 10ft, 20ft, 30ft, 40ft, and 50ft (the width of the basketball court is 50ft)
For Time
5 Burpees
Sprint 10ft
5 Burpees
Sprint Back
5 Burpees
Sprint 20ft
5 Burpees
Sprint Back
5 Burpees
Sprint 30ft
5 Burpees
Sprint Back
5 Burpees
Sprint 40ft
5 Burpees
Sprint Back
5 Burpees
Sprint 50ft
5 Burpees
Sprint Back
*Do not repeat the 50ft round, but go back down 40, 30, 20, 10 still doing 5 burpees between each sprint.

Strength:
5 – 5 – 5
Deadlift
3 x 3
OVHD Squat
12, 10, 8, 6, 4, 2
DH Pull Ups w/ 20# Vest

Inspiration: “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” -Mark Twain

WOD 04MAR10

WOD:
For Time
30 Pull Ups
Run 200m
20 Pull Ups
Run 400m
10 Pull Ups
Run 800m

Endurance:
Run 8 Mins Max Effort
Rest 2 Mins
Run 8 Mins Max Effort

Inspiration: “To understand everything is to forgive everything” -Buddah

WOD 03MAR10

WOD:
5 Rounds For Time
Run 400m
15 Deadlifts (M: 135# W: 95#)

Strength:
3 x 3
Clean Pull (Warm Up)
3 x 1
Pwr Clean and Jerk
1 x 1
Pwr Clean and Jerk

Inspiration: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Schwarzenegger

WOD 02MAR10

WOD:
AMRAP in 12 Mins
10 Strict Press (M: 95# W: 65#)
20 Double Tire Jumps

Endurance:
4 x Sprint 100 Yds
Rest 2 xs the work interval
8 x Sprint 40 Yds
Rest 2 xs the work interval

Inspiration: “Strength does not come from physical capacity. It comes from an indomitable will.” -Ghandi

WOD 01MAR10

Saturday Endurance:
Run 1 Mile at 85%
Run 3 Miles Max Effort
Run 1 Mile at 65 – 85%

WOD:
3 Rounds For Max Reps
1 Min Max KB Swings (M: 55# W: 35#)
Rest 1 Min
1 Min Max Ring Dips
Rest 1 Min

Strength:
3 – 3 – 3 – 3 – 3
Front Squat

Inspiration: “It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.” -Karras

WOD 26FEB10

WOD:
AMRAP in 20 Mins
4 Burpees
5 R Arm KB Push Press (M: 55# W: 35#)
50 Ft Walking Lunge Steps
4 Burpees
5 L Arm KB Push Press
50 Ft Walking Lunge Steps
*KB must be carried during lunges. How is up to you.

Strength:
3 x 3
Snatch Drop (Warm Up)
3 x 1
Snatch Drop (Hold bottom for 3 count)
3 x 1
Snatch
10, 8, 6, 4, 2
DH Chin Ups (20# vest or flack)

Inspiration: “The only place where success comes before work is in the dictionary.” -Kendall

WOD 25FEB10

WOD:
3 Rounds For Time
5 Deadlifts (125% of body weight)
10 Double Tire Jumps

Endurance:
5 x Sprint 100 Yds
4 x Sprint 100 Yds (90# sled)
3 x Sprint 100 Yds (45# sled)
2 x Sprint 100 Yds (90# sled)
1 x Sprint 100 Yds

Inspiration: “If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.” -Einstein

WOD 24FEB10

WOD:
Complete 5 Cindy Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 60 Seconds
Repeat for 4 Cycles

Strength:
3 x 3
Strict Press (Warm Up)
1 – 1 – 1
Strict Press
2 – 2
Push Press
3
Push Jerk

Inspiration: “I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” -da Vinci

WOD 23FEB10

WOD:
4 Rounds For Time
10 Thrusters (M: 95# W: 65#)
Run 200m
10 OVHD Squats (M: 95# W: 65#)
Run 200m

Endurance:
Run 7 Mins
Rest 2 Mins
Run 7 Mins

Inspiration: “Take time to deliberate; but when the time for action arrives, stop thinking and go in.” -Andrew Jackson

WOD 22FEB10

Saturday Endurance:
20 Mins Max Effort (no load)
Rest 3 Mins
10 Mins Max Effort (20# vest)

WOD:
8 Rounds For Reps
Max Double Unders in 30 Seconds
Rest 30 Seconds
Max Sit Ups (ABMAT) in 30 Seconds
Rest 30 Seconds

Strength:
5 – 5 – 5
Back Squat

Inspiration: “What we seek we shall find; what we flee from flees from us.” -Emerson