March 15th, 2011

WOD
6 rounds for time:
12 thrusters
24 Wall balls

------------
30 sit-ups - no time

March 14th,2011

WOD
AMRAP in 20 minutes of:
6 deadlifts (Rx: 255/155)
7 pullups
10 KBS
200 meter run

March 11, 2011

WOD

Deadlift
3-3-2-1-1-1

AMRAP in 3 minutes of:
3 power cleans
6 push ups
9 air squats
1 minute rest
5 rounds

March 10th, 2011

We have dip bars!!!!
 WOD

5 rounds for time:

400 meter run
30 pushups
15 ring dips
_____________________
6 attempts at your fastest 10 slam balls

March 9th, 2011

"All it takes- is all you have"

WOD:
 oh the fun!......
20 minutes on the clock
1 rep of each exercise on minute 1
2 reps of each exercise on minute 2...etc.
Exercises:
Wall ball
KBS
Box Jump (sub step ups)
Push ups
_______________
8 minutes of Tabata situps

March 8th, 2011

"It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult." Seneca
WOD

21-15-9
Hang power cleans
Air squat
Pushups
____________
1 minute: max rep Push press
1 minute rest-3x
____________
50 Slam balls ( no time)

March 7th, 2011

" Strong People are harder to kill"
WOD
700 meter run (7 laps)
35 burpees
500 meter run (5 laps)
25 burpees
200 meter run (2 laps)
15 burpees
______________
30 Situps ( no time) then.....
______________
8 minute  tabata:
   -flutter kicks
   -plank holds