Saturday, March 31, 2012

120331

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

scott: 297 reps

Thursday, March 29, 2012

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)

Wednesday, March 28, 2012

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

Monday, March 26, 2012

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

Tuesday, March 20, 2012

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

Monday, March 19, 2012

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

Thursday, March 15, 2012

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)

Tuesday, March 13, 2012

120313

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

21x alternating jumping lunges
9x pull-ups

scott
jaclyn
frank
anaida
renee


Monday, March 12, 2012

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

Sunday, March 11, 2012

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



Thursday, March 8, 2012

120308

complete for time (courtesy guerrilla fitness cf morristown)
2 rounds:
rope climbs
handstand push ups
-then run 800m
-then2 rounds:
rope climbs
handstand push ups
-then run 800m
-then 2 rounds:
rope climbs
handstand push ups
scott 15:46 

Wednesday, March 7, 2012

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

Tuesday, March 6, 2012

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

Friday, March 2, 2012

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

Thursday, March 1, 2012

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

15x push press 95/65
20x squats

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