12-1-10

Snatch Balance
1-1-1-1-1-1-1

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11-30-10

15 minutes Hoover Ball 20/12

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11-29-10

21-18-15-12-9-6-3
Back Squat 95/65
Split Jerk 95/65

After every round of barbell work, complete 1 round of Mary

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11-28-10

G.I. JANE
100 Burpee Pullups

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11-27-10

SQUAT TOTAL
OHS
1 Rep
Front Squat
1 Rep
Back Squat
1 Rep

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11-26-10

KAREN...with a twist
150 Wallball 20/13
Every minute on the minute perform 4 Burpees
20 minute time limit

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TURKEY DAY MASSACRE 9 AM

11-24-10

3 rounds
50 Overhead Walking Lunge steps 45/45
20 Burpees

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11-23-10

Death by Box Jump Overs 24"/20"
1st minute perform 1 jump over, 2nd minute perform 2 jump overs, 3rd minute perform 3 jump overs...continue until you have been lapped by clock....

As soon as you get lapped by clock you have in any order,
50 Squat Box Jumps
50 T2B

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11-22-10

Outstanding effort from everyone who competed this weekend! I think several found out something about themselves they didn't know existed!


Deadlift
1-1-1-1-1-1-1-1-1-1

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CLOSED FOR THE WEEKEND

THE BOX WILL BE CLOSED ALL WEEKEND FOR THE H.O.A AFFILIATE CHALLENGE...REMEMBER YOU HAVE TO POST YOUR WOD FOR AT LEAST ONE OF THE DAYS TO COMMENTS OR YOUR BUY IN IS A 10K
FOR MONDAY

11-19-10

Row 500m or Run 400m max effort
Row 1000m or Run 800m max effort
Row 2000m or Run 1600m max effort

Rest precisely 3 minutes between efforts

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11-18-10

50 Double Unders
50 Squats
40 Double Unders
40 Situps
30 Double Unders
30 Pushups
20 Double Unders
20 Pullups
10 Double Unders
10 Burpees

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11-17-10

OHS
5-4-3-2-1

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11-16-10

4 rounds
10 Squat Cleans 135/95
10 C2B Pullups
25 Situps

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11-15-10

40-30-20-10 reps of
Box Jumps 24"/20"
Pushups....
SURPRISE!!!

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11-14-10

AMRAP in 15

4 HSPU
6 Kettlebell swings 70/55
8 SDHP 95/65

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SATURDAY WOD @ HIGH NOON

21-15-9
Snatch 95/65
Pullups

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11-12-10

100 Squats
10 Pullups
50 Squats
20 Pullups
25 Squats
30 Pullups

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11-11-10

2 Person teams perform the following tasks for time
100 Deadlift 225/135
800m Partner Log carry
100 Push Jerk 95/65

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11-10-10

21-15-9
Tire Flips
Pullups
OHS 95/65

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11-9-10

Power Clean
3-3-3-3-3

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11-8-10

Every Minute on the Minute for 15 minutes
5 Box Jump Overs 24"/20"
5 Pullups

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11-7-10

5 Rounds One Bar 115/85
2 Squat Cleans
4 Power Cleans
6 Front Squats

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11-6-10

AMRAP in 20 minutes
10 Ring Push-ups
10 Kettebell Swings 70/55
10 Box Squat Jumps 24"/20"

Then you have 3 attempts in 3 minutes to establish your one rep max Front Squat.

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11-5-10

5 Rounds
5 Burpees
10 Deadlifts 135/95
15 Box Jumps 32"/24"

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11-4-10

Warm up-- AMRAP in 5
5 Cartwheels
15 Squats

Shoulder Press
1-1-1-1-1-1-1

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11-3-10

10,9,8,7,6,5,4,3,2,1 reps of
OHS 115/75
C2B Pullups

11-2-10

Snatch
1-1-1-1-1-1-1

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