WOD 01-30-2011 "Holbrook"

Strength - 5x5 squat

WOD
10 rounds each for time
5 thursters 115lbs
10 pullups
100 meter sprint
rest 1 minute between rounds

WOD 01-29-2011

50 Box Jumps
5 Rope Climbs
50 KB Swings
50 situps
40 Power Cleans 95#
800 Meter Run
50 Super Mans/ Goodmornings with bar

01-27-11 "Linda"

3 Bars of Death!
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench
.75 BW Clean

WOD 01-26-11 "Joy"

Rest Day!

01-25-2011

WOD
3 rounds
12 muscle ups
75 squats

01-24-2011

Strength - 5x5 Front Squat

WOD
5 rounds
7 deadlift
12 wallball shots
15 situps/v-ups

01-22-2010 "Fit Test 1"

Strength - 5x5 deadlift

WOD - Fit Test 1
Max weight Bench x Max Rep Pullups = Score

http://www.crossfit.com/journal/library/08_03_How_Fit_Are_You.pdf

01-21-2010

Strength - 5x5 Squat

WOD
21-15-9
Pullups
Dips
KB Swings

WOD 01-20-11

Strength:

3x5 Bench

3x5 Weighted Pullups

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

WOD 01-19-11

Strength

5x5 squat

WOD:

5 Rounds For Time

7 supine ring rows

7 knees to elbows

10 box jumps

10 kettle bell swings

WOD 01-16-11 "Cindy"

Strength

5x5 Press

WOD "Cindy"

AMRAP 20

5 pullups

10 pushups

15 squats

WOD 01-15-11

Strength
5x5 Squat

WOD
AMRAP 20
6 Deadlifts 220 lbs
7 burpee pullups
10 kb swings 1.5 pood
200 meter run

01-11-2011

Strength: 5x5 Squat

WOD
3 rounds for time
12 Pullups
30 Wallball Shots
12 Handstand Pushups
15 Power Cleans 135lbs

01-10-2010 "Grace"

Strength - 5x5 Weighted Pullups

WOD - Grace
30 Clean and Jerks 135 lbs for time

01-05-2011 "Fran"

Fran
21-15-9
95lb Thrusters
Pullups

01-04-2011

3 rounds
Run 0.33 miles
15 OH Squats 70lbs
21 Pullups