Tuesday
WOD: 10 Deadlifts: Men’s 225# / Women’s 155# 10 Front Squats Men’s 115# / Women’s 75# 5R4T
WOD
Monday
WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
Saturday 12-8-12
WOD: Run or Row 5K
Friday 12-7-12
WOD:Regionals #6 7 Deadlifts: Men’s 225# / Women’s 165# 21 Wall Balls: Men’s 20# / Women’s 14# Farmers Carry 28 Burpee Box Jumps: Men’s 20″ / Women’s 18″ 3 Band Muscle Ups or 14 Pull Ups
Thursday 12-6-12
WOD: Regionals #5 20 Double Unders 15 Power Snatches: Men’s 95# / Women’s 65# 4R4T
Wednesday 12-5-12
WOD: Regionals #4 40 BS/ FS/ OHS: Men’s 95#, 75#, 55# / Women’s 75#, 55#, 35# 30 Pull Ups 20 STOH
Tuesday 12-4-12
WOD: Regionals #3 10 One Arm Snatches: Men’s 45# / Women’s 35# 50M Sprint 4R4T Then Run 1 mile
Monday 12-3-12
WOD: Regionals 2012 #2 2K Row 50 Pistols 30 Hang Cleans: Men’s 95# / Women’s 65#
Week – Nov.12 thru Nov.17, 2012
Monday “Hulk-Deadlift or Backsquat” “Annie” 50-40-30-20-10 Situps; Double unders *Leaderboard Tuesday “I” 9-Backsquats(135/95); 9-Burpees; 15-BJ(24/20) Wednesday “LOVE” 5R4T 8-C&J(115/75); 14-Pullups; 14-Pushups Thursday “THIS” AMRAP-10min. 12-OHS(95/65); 100M Run Friday “SHIT” 5R4T 290M Row; 10-Strict pullups; 33-Squats Saturday “Team Trevor” (Team of 4) 300-Pullups; 400-Pushups; 500-Situps; 600-Squats
Week- Nov. 5 thru Nov. 10, 2012
Monday “Karen” 150 Wall Balls for time….. *Leaderboard Tuesday “OHS Maneater” Men: 290 M Row; OHS 15-16-17-18-19(95#) Women: 235M Row; OHS 11-12-13-14-15(65#) Wednesday “Hulk Strength”Deadlift “Little Crazy” 18 pullups; 18 pushups 4R4T Thursday” “Shoulder Slacker” AMRAP 15 min: 40 double unders; 7 HSPU Friday “More Air” 10 burpees; 10 KBS; 3 wall climbs 6R4T Saturday …