Grizzly

 WOD 1/31/12 Deadlift 3-3-3-3-3 (all sets 75-85% of max) Do 3-5 Dead Hang Pull-Ups between each set   1-10 Wall Ball (20/14) Burpees   Do one rep of each, then two reps of each, then [...]

Baconator

WOD 1/30/12 5 Rounds for max reps: AMRAP in 60 seconds Squat Clean & Jerk (155/105)   rest two minutes between each round   Cash Out: Sprint to 400m mark and walk/jog back. Repeat [...]

Ant & Slug

  WOD 1/27/12 Overhead Squat 5-5-5-5-5 (all sets at 70-80% of max)   4 Rounds: 10 Burpees 10 Kettlebell Swings (55/35) 10 Box Jumps (30/24)   Cash Out: As Fast As Possible: 500m [...]

More Spinach

 WOD 1/26/12 Push Jerk 1-1-1-1-1-1-1 (all reps should be heavy)   Tabata Mash-Up: Dead Hang Pull-Ups Dual Kettlebell Front Squats (55/35)   20 seconds of work followed by 10 seconds of [...]

The Touch

 WOD 1/24/12 5 Rounds: 10 Deadlifts (225/155) 10 Pull-Ups   4 Rounds: 2 Turkish Get-Ups/arm (55/35) 8 1-arm Russian KB Swings/arm (55/35)   2x400m Sprints with 3 minutes rest between efforts

Blue

WOD 1/23/12 Front Squat – Find a 1 rep max   AMRAP in 5 minutes: 5 Burpees 10 Goblet Squats (55/35)   Rest 2 minutes   AMRAP in 5 minutes: 10 mountain climbers 10 Push Press [...]

The Thrill Of It

 WOD 1/20/12 Three minute AMRAP: 200M run 15 Wallball (20#/14#) 15 Toes to bar 15 Box jump (24″/20″) 15 OHS (95#/75#) 15 Burpees 15 Push press (95#/75#) 15 Kettlebell Swings (55#/35#)   Rest [...]

Faygo

 WOD 1/19/12 Back Squat 3-3-3-3-3 All sets at 75-85% of one rep max 3 Tall Box Jumps or 3 Broad jumps between each set   4 Rounds: In 60 seconds complete 10 squat jumps then max Hollow Rocks [...]

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