CrossFit | Lacey Athletic Club

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Alternating 'Tabata':

225lb(136) Deadlift

Burpee

For total reps

WOD 05AUG10

Rest day; makeup day; practice day; do whatever day

WOD 04AUG10

10 x 95lb(66) Power Snatch

10 x Burpee/Broad Jump Over The Bar

200m Run

3 Rounds for time

WOD 03AUG10

'Fran' With Kettlebells

Double 16kg(12) KB Thruster

Pull Up

21-15-9

For time

WOD 02AUG10

5000m Row

For time

WOD 30JUL10

10-9-8-7-6-5-4-3-2-1

95lb(66) Whip Snatch

Pull Up

For time

WOD 29JUL10

Rest day; makeup day; practice day; do whatever day

WOD 28JUL10

155lb(96) Power Clean

24"Box Jump

Ring Push Up

21-15-9 for time

WOD 27JUL10

400m Run

12 x Burpee/Pull Up

3 Rounds for time

WOD 26JUL10

With A 95lb(66) Barbell:

12 x Snatch Grip Deadlift

9 x Hang Power Snatch

6 x OH Squat

3 x Snatch

5 Rounds for time

WOD 23JUL10

'Snatch Test' With A Penalty

10min of 24kg(16) KB Snatch

For total reps

(10 Burpee penalty for grounding the KB)

WOD 22JUL10

Rest day; makeup day; practice day; do whatever day

WOD 21JUL10

Run 400m

12 x 24kg(16) KB Squat Snatch

21 x Pull Up

4 Rounds for time

WOD 20JUL10

5 x 255lb(166) Deadlift

7 x Burpee

9 x Box Jump

150m Row

5 Rounds for time

WOD 19JUL19

'Rich'

800m Run

30 x Pull Up

3 Rounds for time

WOD 16JUL10

50 x 24kg(16) KB Snatch

One Lap (1200m)

50 x 24kg(16) KB Thruster

One Lap (1200m)

50 x Pull Up

One Lap (1200m)

For time

WOD 15JUL10

Rest day; makeup day; practice day; do whatever day

WOD 14JUL10

10 X 155lb(96) Power Clean

15 x 24" Box Jump

6 Rounds for time

WOD 13JUL10

12 x 24kg(16) KB Snatch

12 x Ring Push Up

5 Rounds for time

WOD 12JUL10

'Tabata' Bottom To Bottom Squats

800m Recovery Run As A Group

'Tabata' Squats

For total reps

WOD 09JUL10

5 x Dead Hang Pull Up

10 x Squat Jumpers

5 Rounds for time

WOD 08JUL10

Rest day; makeup day; practice day; do whatever day

WOD 07JUL10

25 x Burpee

25 x Pull Up

4 Rounds for time

WOD 06JUL10

21-15-9 of:

95lb(66) OH Squat

Push Up

For time

WOD 05JUL10

No Morning Classes Today

'Helen'

400m Run

21 x 24kg(16) KB Swing

12 x Pull Up

3 Rounds for time

WOD 02JUL10

With A 95lb(66) Barbell:

12 x Snatch Grip Deadlift

9 x Hang Power Snatch

6 x OH Squat

3 x Snatch Balance

5 Rounds for time

WOD 01JUL10

Rest day; makeup day; practice day; do anything day

WOD 30JUN10

5 x 275lb(185) Deadlift

10 x Burpee

5 Rounds for time

WOD 29JUN10

With A Set Of Two:

12 x 16kg(12) KB Jerk

12 x 16kg(12) KB Front Squat

500m Row

3 Rounds for time

WOD 28JUN10

'Cindy'

5 x Pull Up

10 x Push Up

15 x Squat

20min AMRAP

WOD 25JUN10

'Barbell Snatch Test'

For 10min With a 95lb(66) Barbell

For total reps

WOD 24JUN10

Rest day; makeup day; practice day; do anything day

WOD 23JUN10

400m Run

30 x Pull Up

800m Run

15 x Knees to Elbows

400m Run

30 x Pull Up

For time

WOD 22JUN10

10 x 95lb(66) Hang Power Clean

500m Row

10x Push Up

3 Rounds for time

WOD 21JUN10

30-20-10 of:

Double 16kg(12) KB Thruster

Burpee

For time

WOD 18JUN10

With A 95lb(66lb) Barbell:

800m Waiters Walk

For time

WOD 17JUN10

Rest day; makeup day; practice day; do anything day

WOD 16JUN10

'Tabata' 225lb(135) Deadlift

Rest 60sec then;

'Tabata' Row(meters)

Score total reps and meters

WOD 15JUN10

'Snatch Test'

10min 24kg(16) KB Snatch

For total reps

WOD 14JUN10

400m Run

6 x 95lb(66) Squat Snatch

12 x Pull Up

3 Rounds for time

WOD 11JUN10

5min x 24kg(16) KB Snatches

1200m Run As A Group

5min x Burpees

Score total reps of snatches and burpees

WOD 10JUN10

Rest day; makeup day; practice day; do anything day

WOD 09JUN10

5 x 24kg(16) KB Turkish Get Ups

10 x 24" Box Jump

150m Row

5 Rounds for time

WOD 08JUN10

95lb(66) Squat Clean

Push Up

21-15-9 for time

WOD 07JUN10

150 x Burpee/ Pull Up

For time

WOD 04JUN10

10 x 16kg(12) Double KB Jerk

150m Row

10 Rounds for time

WOD 03JUN10

Rest day; makeup day; practice day; do anything day

WOD 02 JUN10

Row Intervals:

8 x 250m

45sec Rest Between Intervals

For total row time

WOD 01JUN10

5 x 95lb(65) Squat Snatch

6 x Knees to Elbows

8 Rounds for time

WOD 31MAY10

In Teams of 3 or 4:

Run 2 Laps Carrying A Med Ball

100 x 225lb(155) Deadlifts

150 x Burpee

100 x 24(16) KB Snatch

150 x Pull Up

75 x 185lb(95) Power Clean

50 x Hand Stand Push Up

10 x Rope Climb

Run 2 Laps carrying A Med Ball

For time

(Med ball runs will be as a team, all other exercises will be completed individually, one at a time, until completed as a team total).

WOD 28MAY10

With A 24kg(16) KB:

50 x Burpee/Squat Snatch

For time

WOD 27MAY10

Rest day; makeup day; practice day; do whatever day

WOD 26MAY10

Row Intervals:

60sec Row/30sec Rest

10 Rounds for total distance

WOD 25MAY10

6 X 95lb(65) Squat Clean

8 x Burpee

8 Rounds for time

WOD 24MAY10

9 X 24kg(16) KB Snatch

12 x 45lb OH Squats

15 x Pull Up

4 Rounds for time

WOD 21MAY10

7 X 95lb(65) Whip Snatch

125m Row

10 rounds for time

WOD 20 MAY10

Rest day; makeup day; practice day; do anything day

WOD 19MAY10

'Tabata' Alternating:

24"Box Jump

Push Up

Score total reps

WOD 18MAY10

'Paul'

With a 24kg(16) KB:

250 x Alternating One Handed Swings

For time

WOD 17MAY10

5 X 95lb(65) Snatch

10 x Burpee/Broad Jump Over The Bar

5 Rounds for time

WOD 14MAY10

5 x 275lb(155) Deadlift

10 x Knees to Elbows

5 Rounds for time

WOD 13MAY10

Rest day; makeup day; practice day; do anything day

WOD 12MAY10

'Grace'

30 x 135lb(85) Clean & Jerk

For time

WOD 11MAY10

15 x Burpee

10 x 24kg(16) KB Snatch

800m Run

3 Rounds for time

WOD 10MAY10

'Fran'

95lb(65) Thruster

Pull Up

21-15-9 for time

WOD 07MAY10

10-9-8-7-6-5-4-3-2-1

95lb(65) Hang Power Snatch

Pull Up

For time

WOD 06MAY10

Rest day; makeup day; practice day; do whatever day

WOD 05MAY10

500m Row

10 x Knees to Elbows

4 Rounds for time

WOD 04MAY10

9 x 95lb(65) Power Snatch

12 x 95lb(65) OH Lunge

15 x Push Up

4 Rounds for time

WOD 03MAY10

24kg(16) KB Swing

24kg(16) KB Thruster

Pull Up

21-15-9 for time

WOD 30APRIL10

'Tabata'

225lb(135) Deadlift

Pull Up

16 rounds alternating each

For total reps

WOD 29APRIL10

Rest day; makeup day; practice day; do whatever day

WOD 28APRIL10

10 x Burpee

250m Row

15 x 115lb(75) Power Clean & Power Jerk

3 Rounds for time

WOD 27APRIL10

12 x 24kg(16) KB Snatch

12 x Pull Up

6 Rounds for time

WOD 26APRIL10

12min AMRAP

5 x 95lb(65) Thruster

10 x Ring Push Up

15 x 24" Box Jump

Count completed rounds

WOD 23APRIL10

12 x 115lblb(75) Snatch Grip Deadlift

9 x 115lb(75) Hang Power Snatch

6 x 115lblb(75) OH Squat

3 x 115lb(75) Snatch

5 Rounds for time

WOD 22APRIL10

Rest day; makeup day; practice day; do whatever day

WOD 21APRIL10

Row Intervals:

125m, 250m, 500m, 1000m,

500m, 250m, 125m

2:1/Work:Rest based on 2min/500m Row

Score total row time

WOD 20APRIL10

12 x 24kg(16) KB Snatch

20 x Burpee/Pull Up

4 Rounds for time

WOD 19APRIL10

'Fight Gone Bad'

3 Rounds/ 60sec Rest Each Round Of:

Calorie Row

20lb(10) Wall Ball

75lb(52) Sumo Deadlift High Pull

24" Box Jump

75lb(52) Push Press

For total reps/calories

WOD 16APRIL10

'Tabata' 225lb(135) Deadlift

60sec Rest

'Tabata' 24" Box Jump

60sec Rest

'Tabata' Row

Score total of lowest rounds

WOD 15APRIL10

Rest day; makeup day; practice day; do anything day

WOD 14APRIL10

135lb(85) Power Clean

135lb(85) Front Squat

Ring Push Up

21-15-9 for time

WOD 13APRIL10

800m Run

20 x Burpee

3 Rounds for time

WOD 12APRIL10

5 x 24kg(16) KB Squat Snatch

5 x 135lb(95) Push Jerk

8 Rounds for time

WOD 09APRIL10

10 x 95lb(65) Hang Power Snatch

10 x 95lb(65) OH Lunge

10 x Knees To Elbows

4 Rounds for time

WOD 08APRIL10

Rest day; makeup day; practice day; do whatever day

WOD 07APRIL10

'Daniel' With A Row

50 x Pull Up

500m Row

21 x 95lb(65) Thruster

1000m Row

21 x 95lb(65) Thruster

500m Row

50 x Pull Up

For time

WOD 06APRIL10

10 x RH 24kg(16) KB Swing

10 x 24" Box Jump

10 x LH 24kg(16) KB Swing

10 x 24" Box Jump

3 Rounds for time

WOD 05APRIL10

15min AMRAP:

5 x 95lb(65) Power Snatch

10 x Pull Up

15 x Squat

Score total rounds completed

WOD 02APRIL10

5 x 275lb(155) Deadlift

10 x Burpee/Knees to Elbows

5 Rounds for time

WOD 01APRIL10

Rest day; makeup day; practice day; do whatever day

WOD 31MARCH10

500m Row

25 x 45lb Thruster

15 x Pull Up

3 Rounds for time

WOD 30MARCH10

155lb(105) Power Clean

24" Box Jump

Ring Push Up

21-15-9 for time

WOD 29MARCH10

'Snatch Test'

24kg(16) KB Snatch

As many reps as possible in 10min

WOD 26MARCH10

12min Row

For total distance

WOD 25MARCH10

Rest day; makeup day; practice day; do anything day

WOD 24MARCH10

'7&7'

7 x 24kg(16) KB Snatch

7 x Burpee

7 x Pull Up

7 Rounds for time

WOD 23MARCH10

10 x 95lb(65) Hang Power Snatch

10 x 95lb(65) OH Squat

200m Run

4 Rounds for time

WOD 22MARCH10

30-20-10 of:

24kg(16) KB Thruster

Pull Up

For time

WOD 19MARCH10

300m Run

6 x 115lb(75) Squat Clean

12 x Push Up

3 Rounds for time

WOD 18MARCH10

Rest day; makeup day; practice day; do anything day

WOD 17MARCH10

8 x 115lb(75) Power Snatch

10 x Knees to Elbows

12 x Calorie Row

4 Rounds for time

WOD 16MARCH10

'Cindy'

AMRAP in 20min:

5 x Pull Up

10 x Push Up

15 x Squat

Score total completed rounds

WOD 15MARCH10

50 x 135lb(95) Power Clean & Power Jerk

For time

WOD 12MARCH10

3 Intervals: AMRAP of 3min Work/ 60sec Rest

10 x 24kg(16) Two Handed KB Swing

10 x Burpee

Score total rounds

WOD 11MARCH10

Rest day; makeup day; practice day; do anything day

WOD 10MARCH10

5,000m Row

For time

WOD 09MARCH10

75lb(45) Thruster

Ring Push Up

Pull Up

30-20-10 for time

WOD 08MARCH10

10 X 95lb(65) Hang Power Snatch

10 x 95lb(65) OH Lunge

7 Rounds for time

WOD 05MARCH10

4 x Hand Stand Push Up

6 x Knees to Elbows

8 x 24kg(16) KB Squat Snatch

AMRAP in 20min

(scale as necessary)

WOD 04MARCH1

Rest day; makeup day; practice day; do anything day

WOD 03MARCH10

5 x 275lb(155) Deadlift

10 x Burpee

15 x Calorie Row

4 Rounds for time

WOD 02MARCH10

75 x 24kg(16) KB Clean & Jerk

For time

WOD 01MARCH10

400m Run

15 x 95lb(65) Power Snatch

10 x Push Up

3 Rounds for time

WOD 26FEB10

'Tabata' Series:

Front Squat With A Bar

Knees To Elbows

20sec Work/10sec Rest For 8 Rounds Each

Score combined lowest rounds

WOD 25FEB10

Rest day; makeup day; practice day; do anything day

WOD 24FEB10

Perform 21-15-9 Of:

95lb(65) OH Squat

Pull Up

For time

WOD 23FEB10

Row Intervals:

60sec Work/30sec Rest

10 rounds for total distance

WOD 22FEB10

12 X 95lb(65) Hang Power Clean

12 x Burpee/Pull Up

4 Rounds for time

WOD 19FEB10

'Helen'

400m Run

21 x 24kg (16) KB Swing

12 x Pull Up

3 Rounds for time

WOD 18FEB10

Rest day; makeup day; practice day; do anything day

WOD 17FEB10

15 x Burpee

10 x 24kg(16) KB Snatch

800m Run

3 Rounds for time

WOD 16FEB10

'Fran'

95lb(65) Thruster

Pull Up

21-15-9 for time

WOD 15FEB10

'Paul'

With a 24kg(16) KB:

250 x Alternating One Handed Swing

For time

WOD 12FEB10

5 x 275lb(155) Deadlift

10 x Burpee

5 Rounds for time

WOD 11FEB10

Rest day; makeup day; practice day; do whatever day

WOD 10FEB10

7 x 95lb(65) Hang Power Snatch

150m Row

8 Rounds for time

WOD 09FEB10

100 X Squats

Then:

2 Laps Around The Block (2,500m)

Or

2,000m Row

For time

WOD 08FEB10

Pull ups

24/16kg Two-handed Kettlebell Swings

21-18-15-12-9-6-3 for time

WOD 05FEB10

9 x 115lb(75) Power Clean

7 x 115lb(75) Power Jerk

5 x Knees To Elbows

6 Rounds for time

WOD 04FEB10

Rest day; makeup day; practice day; do anything day

WOD 03FEB10

Row Intervals:

375m Row, 45sec Rest

7 rounds for total row time

WOD 02FEB10

100 x OH Squat

100 x Pull Up

100 x Push Up

For time

WOD 01FEB10

24kg(16) KB Swing

24kg(16) KB Thruster

Pull Up

21-15-9 for time

WOD 29JAN10

'Snatch Test'

10min of 24kg(16) KB Snatch

Score total reps

WOD 28JAN10

Rest day; makeup day; practice day; do whatever day

WOD 27JAN10

9 X 115lb(75) Power Snatch

18 x Knees To Elbows

7 Rounds for time

WOD 26JAN10

With a 95lb(65) Barbell:

Hang Power Clean

Front Squat

Pull Up

21-15-9

For time

WOD 25JAN10

50 x 24kg(16) KB Swing (non dominant hand)

150m Row

40 x 24kg(16) KB Swing (dominant hand)

150m Row

30 x 24kg(16) KB Swing (non dominant hand)

150m Row

20 x 24kg(16) KB Swing (dominant hand)

150m row

10 x 24kg(16) KB Swing (non dominant hand)

150m row

For total time

WOD 22JAN10

6 x 75lb(45) Hang Power Snatch

9 x Push Up

12 x Squat

AMRAP 15min

Score completed rounds

WOD 21JAN10

Rest day; make up day; practice day; do whatever day

WOD 20JAN10

500m Row/60sec Rest

Four intervals for total row time

WOD 19JAN10

30 X 75lb(45) OH Lunge

25 x Burpee/Pull Up

3 Rounds for time

WOD 18JAN10

With a 225lb(135) Barbell:

Tabata Deadlifts

Count your lowest round

WOD 15JAN10

15 X 24kg(16) KB Swing (two handed)

12 x 115lb(75) Power Snatch

9 x 115lb(75) OH Squat

4 Rounds for time

WOD 14JAN10

Rest day; makeup day; practice day; do whatever day

WOD 13JAN10

1000m Row

20 x Burpee

3 Rounds for time

WOD 12JAN10

Row 250m

15 x 95lb(65) Hang Power Clean

10 x 95lb(65) Thruster

3 Rounds for time

WOD 11JAN10

12 X 24kg(16) KB Snatch

12 x Ring Push Up

5 Rounds for time

WOD 08JAN10

6 x 135lb(95) Power Clean & Jerk

9 x Push Up

12 x Knees to Elbows

5 Rounds for time

WOD 07JAN10

Rest day; makeup day; practice day; do whatever day

WOD 06JAN10

Row Intervals:

250m, 500m, 250m, 750m, 250m, 1000m, 250m

2:1 Work/Rest Based On 2min/500m Pace

For total row time

WOD 05JAN10

5 x 24kg(16) Turkish Get Ups

10 x 24kg(16) KB Clean

15 x 24kg(16) KB Front Squat

6 Rounds for time

WOD 04JAN10

95lb(65) Hang Power Snatch

Burpee/Pull Up

Row (calorie)

21-15-9

For time

WOD 31DEC09

'Fight Gone Bad'

3 Rounds/60sec Stations of:

20lb(10) Wall Ball

75lb(52) Sumo Deadlift High Pull

24" Box Jump

75lb(52) Push Press

Row (Calorie)

With 60sec Rest Between Rounds

For total points

WOD 30DEC09

3/4 'Cindy'

AMRAP in 15min of:

5 x Pull Ups

10 x Push Ups

15 x Squats

Count total rounds completed

WOD 29DEC09

10 x 115lb(75) Power Snatch

10 x 115lb(75) OH Lunge

10 x Pull Up

4 Rounds for time

WOD 28DEC09

Row Intervals:

Work/Rest; 1000m/90sec, 750m/60 sec, 500m/45 sec,

375m/30 sec, 250m/20 sec, 125m/Done

For total row time

WOD 24DEC09

'Helen'

3 Rounds of:

400m Run

21 x 24kg(16) KB Swing

12 x Pull Ups

For time

WOD 23DEC09

7 X 155lb(115) Power Clean

4 x 155lb(115) Front Squat

10 x Burpee

5 Rounds for time

WOD 22DEC09

1000m Row

15 x Push Ups

15 x Pull Ups

3 Rounds for time

WOD 21DEC09

3min x Jumping Rope

10 x 115lb (65) Hang Power Snatch

500m Row

10 x 115lb(65) Hang Power Snatch

250m Row

10 x 115lb(65) Hang Power Snatch

For Time

WOD 18DEC09

Tabata Row x 2

For total distance

WOD 17DEC09

Rest day; make up day; practice day; do whatever day

WOD 16DEC09

7 X 24kg(16) KB Turkish Get Ups

10 x Burpee/Knees to Elbows

250m Row

5 Rounds for time

WOD 15DEC09

Using a 135lb(95) Barbell:

15 x Deadlifts

12 x Hang Power Cleans

9 x Front Squats

6 x Jerks

5 Rounds for time

WOD 14DEC09

Two Handed 24kg(16) KB Swing

Burpees

30-20-10

With a 500m row each round

For time

WOD 11DEC09

5 X 95lb(65) Power Snatch

10 x Push Ups

15 x Squats

AMRAP in 15min

WOD 10DEC09

Rest day; make up day; practice day; do whatever day

WOD 09DEC09

Row Intervals:

375m Row, 45sec Rest

7 rounds for total row time

WOD 08DEC09

With a 95lb(65) Bar:

5 x Thrusters

7 x Hang Power Cleans

10 x Sumo Deadlift High Pulls

8 Rounds for time

WOD 07DEC09

135lb(95) Power Clean & Jerk

Burpee/Pull Ups

21-15-9

For time

WOD 04DEC09

5K Row

For time

WOD 03DEC09

Rest day; make up day; practice day; do whatever day.

WOD 02DEC09

Single KB Clean & Jerk-Long Cycle

10min @ 24kg(16)

Score total reps

WOD 01DEC09

8 X 115lb(65) Hang Power Snatch

250m Row

7 Rounds for time

WOD 30NOV09

3 X 155lb(105) Power Cleans

5 x Pull Ups

7 x Push Ups

9 x Squats

AMRAP in 12min

WOD 27NOV09

Complete The Circuit( A 'LA 'FGB')

Front Squat: 75lb(45)

KB Swing: 24kg(16)

Ring Push Ups

Box Jump: 24"

Deadlift: 185lb(115)

3 Rounds of 60sec Stations

60sec Rest Between Rounds

For time

WOD 26NOV09

'Rich'

800m Run

30 x Pull Ups

3 Rounds for time

WOD 25NOV09

50 X 115LB(75) Power Clean & Power Jerk

For time

WOD 24NOV09

Tabata Deadlift @ 225lb(135)

Rest 3 min then:

Tabata Pull Ups

Score the total of the lowest rounds

WOD 23NOV09

15 x 24kg(16) RH KB Split Snatch

500m Row

15 x 24kg(16) LH KB Split Snatch

500m Row

3 Rounds for time

WOD 20NOV09

9 X 24kg(16) KB Snatch

15 x 45lb OH Squat

19 x Pull Ups

4 rounds for time

WOD 19NOV09

Rest day; make up day; practice day; do whatever day.

WOD 18NOV09

Row Intervals:

125m, 250m, 375m, 500m, 1000m,

500m, 375m, 250m, 125m

Rest 2:1 based on a 2min, 500m row

Score total row time

WOD 17NOV09

'Cindy'

5 x Pull Ups

10 x Push Ups

15 x Squats

AMRAP in 20 min.

WOD 16NOV09

12 X 95LB(65) Hang Power snatch

20 x Burpee/Pull Ups

4 Rounds for time

WOD 13NOV09

21 X 24kg(16) Snatch

12 x 24kg16) Front Squat

250m Row

4 Rounds for time

WOD 12NOV09

Rest day; make up day; practice day; do whatever day.

WOD 11NOV09

9 x 95lb(65) Power Snatches

12 x 95lb(65) OH Lunges

15 x Push Ups

5 Rounds for time

WOD 10NOV09

Row Intervals:

500m Row

60 second Rest

6 Rounds for time

WOD 09NOV09

'Fran'

21-15-9 reps of:

95lb (65) Thrusters

Pull ups

For time

WOD 06NOV09

5 x 155lb(115) Power Clean

10 x Push Ups

150m Row

5 rounds for time

WOD 05NOV09

Rest day; make up day; practice day; do whatever day.

WOD 04NOV09

5 X 275LB(135)Deadlift

10 x Burpees

5 Rounds for time

WOD 03NOV09

95lb(65) Power Snatch

95lb(65) OH Squat

Pull Ups

21-15-9

For time

WOD 02NOV09

5000m Row

For time

WOD 30OCT09

'Helen' With A Row

500m Row

21 x 24kg(16) KB Swings

12 x Pull Ups

3 Rounds for time

WOD 290CT09

Rest day; make up day; practice day; do whatever day.

WOD 28OCT09

10 x RH 24kg(16) KB Swings

10 x RH 24kg(16) Thrusters

250m Row

10 x LH 24kg(16) KB Swings

10 x LH 24kg(16) Thrusters

250m Row

2 Rounds for time

WOD 27OCT09

Uneven 'Isabel'

30 x Uneven Barbell Snatches For Time

Men: 35lb/45lb

Women:15lb/25lb

Perform 5 x snatches, turn around, repeat until complete

WOD 26OCT09

5 X 24kg(16) Turkish Get Ups

7 x Pull Ups

10 x Squats

7 Rounds for time

WOD 23OCT09

'Jackie'

1000m Row

50 x 45lb Thrusters

30 x Pull Ups

For time

WOD 22OCT09

Rest day; make up day; practice day; do whatever day.

WOD 21OCT09

Row Intervals:

2 x Tabata (16 rounds)

For total distance

WOD 20OCT09

100 x Burpee/Pull Ups

For time

WOD 19OCT09

12 x 185lb (135) Deadlift
500m Row
12 x 135lb (95) Power Cleans
500m Row
12 x 135lb (95) Front Squats

3 rounds for time

WOD 16OCT09

21 x 95lb (65) Squat Snatch
500m Row
15 x 95lb (65) Squat Snatch
500m Row
9 x 95lb (65) Squat Snatch
500m Row
For time

WOD 15OCT09

Rest day; make up day; practice day; do whatever day.

WOD 14OCT09

'7&7'

7 X 24kg(16) KB Snatch

7 x Burpees

7 x Pull Ups

7 rounds for time.

WOD 13OCT09

Row Intervals:

60sec Work/30sec Rest

10 rounds for total distance

WOD 12OCT09

5 x 115lb (75) Power Snatches

7 x KB Thrusters – 24, 16
9 x Pull ups
6 rounds for time