120331

as many rounds and reps as possible in 12 minutes:
7x pull-ups
14x air squats
7x ghd sit-ups

scott: 297 reps

120329

10 rounds for time (12 minute cap)
15x dead lift 135/95
15x push-ups

candace 10:42 (95# dl)
scott 11:48 (135# dl)
frank 8 rounds + 10 dl (135# dl)
anaida 8 rounds + 2 dl (60# dl)

120328

complete 5 rounds for time:
40 double-unders
25 kb swings
10 toes-to-bar

candace 13:07
scott 13:11
frank 15:24
anthony 16:04

120326

as many rounds and reps as possible in 7 minutes of:
3x squat cleans 115/95/65
3x box jumps 24/20
6x squat cleans
6x box jumps
9x squat cleans
9x box jumps
12x squat cleans
12x box jumps
15x squat cleans
15x box jumps
18x squat cleans
18x box jumps
21x squat cleans
21x box jumps
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


scott (115#) 61 reps
candace (65#) 75 reps
frank (95#) 63 reps

120320

as many rounds/reps as possible in 12 minutes:
7x pull-ups
7x dumbbell snatch, right arm 50/25
7x burpees
7x dumbbell snatch, left arm 50/25

scott 7 rounds + 21 reps
candace 7 rounds + 10 reps
jaclyn 7 rounds + 14 reps
frank 6 rounds + 21 reps
anaida 7 rounds + 7 reps
renee 6 rounds + 7 reps

120319

for time:
run 800m
50x kettlebell swings
50x sit-ups
run 800m
50x kettlebell swings
50x sit-ups
run 800m

scott 18:47
frank 19:39

120315

as many rounds and reps as possible in 15 minutes
5x ring dips
7x deadlift
9x box jumps 24/20

scott 10 rounds + 12 reps (225# DL)
frank 10 rounds + 5 reps (185# DL)

120313

alternate with partner
as many rounds and reps as possible in 20 minutes

21x alternating jumping lunges

15x push-ups

9x pull-ups

scott
jaclyn
frank
anaida
renee

120312

4 rounds for time:

50x double-unders

run 400m

50 yard farmer's carry

scott 13:15
candace 14:27
frank 15:26
anaida 15:41

120311

2x l-sit max time attempts
then
7 rounds:
7 walking lunges, kettle bell in right hand 
7 kettle bell swings
7 walking lunges, kettle bell in left hand 
courtesy: guerrilla fitness CF morristown

scott (32kg KB) 7:21
frank (28kg KB) 7:28

120308

complete for time (courtesy guerrilla fitness cf morristown)
2 rounds:
2  rope climbs
5 handstand push ups
-then run 800m
-then2 rounds:
2  rope climbs
5 handstand push ups
-then run 800m
-then 2 rounds:
2  rope climbs
5 handstand push ups

scott 15:46 

120307

as many rounds and reps as possible in 12 minutes:
7x squat cleans 95/65
7x pull-ups
7x box jumps 24/20

scott 7 rounds + 16 reps
candace 6 rounds + 18 reps
frank 6 rounds + 14 reps
jaclyn 6 rounds + 8 reps

120306

2 rounds - record total reps/cal:

as many reps as possible in 1 min of ghd sit-ups
rest 30 sec
as many reps as possible in 1 min of deadlifts, 135/95
rest 30 sec
as many calories as possible in 1 min of rowing 
rest 30 sec
as many reps as possible in 1 min of push-ups

scott 242
frank 197
candace 180

120304

5 rounds for time:
15x clean and press, 75/45
30x double-unders

jaclyn 7:25
scott 7:30

120302

25-20-15-10-5 reps of:
wall ball, 20/14
kettlebell swings 53/30
**run 200m after each round

scott 11:01
jaclyn 11:35
frank 11:45

120301

partner wod - each person completes 5 rounds

partner A holds a plank position until partner B completes round

partner A cannot start their round until partner B has started plank

10x pull-ups

15x push press 95/65

20x squats

scott/jaclyn 13:13
frank/candace 13:17