Muscle Up, yeah right?

5 Rounds
5 Muscle Up
12 Dead Lift at 185/225

F$%&* DU

50 DU
8 OHS at 95/135
15 Pull Ups
40 DU 
6 OHS
12 Pull Ups
30 DU
4 OHS
9 Pull Ups
20 DU
2 OHS
6 Pull Ups

Crazy Eights

8 rds for time

8 KBS 16/24
8 Ball Slams
8 Jumping Lunges
8 Knees to Elbows
8 Box jumps 20"/24" 
8 Burpees
8 Sit-ups
8 Hand release push ups

Clean Complex

1 Dead lift
2 Clean
1 Hang Clean
Every  minute on the minute
20 rds
Rest and increase weight at rounds 4,8,12,and 16 

Throw-down, Round 2

Toss & SwingFor time complete: 30 wall ball, 30 Kettlebell swing16/16kg 20 WB, 20 KBS 10 WB, 10 KBS

Part 2 Max reps in 2mins Double unders for 2mins Hand-release pushups for 2mins Air squats for 2mins x2 Score= combined total of reps

Throwdown Weekend!!

The Throwdown is here, so we will be programming the WODS accordingly.  Come in and check out what they are!

Back and Forth

For time complete the following:
KBS @ 24/16 21-18-15-12-9-6-3, between each set do the following,
3 shuttle runs forward, 3 shuttle runs backward
1 rope climb 

The best of both Worlds

On the minute complete 3 Snatches at 135/95
Remaining time complete 100 Toes to bar.
Workout ends upon completion of 100 Toes to Bar
 

OMG

First Block of 5 minutes
On every minute complete 2 deadlifts at 315/405 and 2 box jumps 36"/44"
After 5 minutes rest 1 minute

Second Block of 5 minutes
On every minute complete 4 deadlifts 225/315 and 4 box jumps 28"/36"
After 5 minutes rest 1 minute

Third Block of 5 minute
On every minute complete 6 deadlifts 185/225 and 6 box jumps 24"/28"
After 5 minutes rest one minute

Finish with 2 minutes of max deadlifts with 95/135 

Hurry up and Sit

Burpee Broad Jump one length of the gym,
Overhead lunge 35/45 one length of the gym
for the remaining time complete as many Wall Ball Sit-ups as possible 
10 rds of 90 seconds 

Let's Clean that Cat!

Sq Cleans 10,9,8,...1 at 105/155
Between each set complete:
1 skin the cat and 
3 HDST Push ups 

Helen Jan 2012

Benchmark "Helen"

3 Rounds for time
400 M run
21 KBS12 Pull Ups 
16Kg/24Kg 

Just the ten of us

10 Box Jumps 20/24
10 Wall Balls 16/20
10 sit ups
10 MIN AMRAP

Games WOD Number 3

Rope Climb and C& J at 135/185
5,5,4,4,3,3,2,2,1,1 

5 on 5 off 5 on

5 MIN AMRAP of:
30 DU
10 OHS 85/115

5 min rest

Then 5 min on the clock, complete a 500m row
with remaining time get as many ring dips as possible 

Pistols??? What's a pistol

4 Cycle Met-Con
3 MIN AMRAP with 90 sec rest
3 Pistols
3 Deadlifts 185/250
3 Ring Push Ups 

Pull -Jump- swing

10 min AMRAP
5 Pull ups
10 Jumping Lunges
15 KBS 16/24 

Jacqui

For time
1000M Row
50 Thursters 35/45
30 Pull ups 

Death by Wall Balls

Complete 150 Wall balls,
On every minute complete 5 burpees until completion of wall balls 

DT Dec 2011

5 rounds for time:
12 Deadlifts
9Hanging Cleans
6 Push Jerks
155 lbs/105 lbs