Monday 1/14/13

BI: Snatch 4 rep max

"Cindy"
Complete as many rounds in 20 minutes as you can of:
-5 Pull-ups
-10 Push-ups
-15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
-5 Handstand Push-ups
-10 One legged squats, alternating
-15 Pull-ups

Thursday 1/10/13

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday 1/9/13

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday 1/8/13

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Monday 1/7/13

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Thursday 1/3/13

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Wednesday 1/2/13

Happy New Year!

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

Sunday 12/30/12

20 min AMRAP
-5 chest to bar pull ups
-10 wall ball shots
-15 KB swings

Thursday 12/27/12

Double WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Then...

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Wednesday 12/26/12

Complete as many rounds and reps as possible in 12 minutes of:
-155 pound Deadlift, 15 reps
-15 Deficit push-ups, hands on 25 pound plates
-15 Box jumps, 24" box