WOD: 26 June 2014

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

WOD: 25 June 2014

2 rounds of
200m run
20 sit-ups
200m run
20 air squats
200m run
10 push-ups
200m run
10 burpees

WOD: 24 June 2014

Complete as many rounds as possible in 20 minutes of:
thrusters, 5 reps
hang power cleans, 7 reps
sumo deadlift high-pulls, 10 reps
all movements done at 95/65 lbs

WOD: 23 June 2014

Metcon (Time)

3 rounds:
100 Double Unders
30 Hang Cleans (95/65)
–Rest 5 minutes–
3 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

WOD: 22 June 2014

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups


For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

WOD: 21 June 2014

Metcon (for time)
5 rounds
10 thrusters (95/65)
10 burpees
10 box jumps (24/20)

WOD: 19 June 2014

Tabata - 20 sec of exercise then 10 sec of rest.
5 rounds - complete all 5 rounds of Tabata T2B before moving on to Burpees, and so on.
Toe 2 Bars
Burpees
Abmat Sit-ups
Back Extentions.

We did  this workout in teams, so we modified it to 20 on 20 off.
One teammate would preform the exercise for 20 seconds while the other teammate rested for 20 seconds.

WOD: 18 June 2014

Fight Gone Bad


3 rounds, 5 stations, one min at each station then one min rest.
AMRAP(reps)


Wall Balls 20 lbs
Sumo Deadlift High-Pull 75 lbs
Box Jumps 20 inchs
Push Press 75 lbs
Calorie Row, 1 Cal = 1 rep
Rest

WOD: 17 June 2014

3 rounds for time
10 Box Jumps (24/20)
10 Wall Balls (20/14)
10 Clean and Jerk (105/75)
10 Front Squats (105/75)

WOD: 16 June 2014

Fran
21-15-9 reps for time
Thrusters 95 lbs
Pull-ups

WOD: 14 June 2014

Squat Snatch
3-3-3-3-3-3-3

Metcon (Time)

For Time:
10 Rds
250m Row
12 Chest To Bar

WOD: 10 June 2014

Metcon (for time)
3 rounds
200m run
10 hang cleans 135lbs
50 air squats

WOD: 8 June 2014

Metcon (AMRAP – Rounds and Reps)

4 min Amrap
5 Snatches (135/95)
20 Double Unders


Rest 2 mins


4 min Amrap
5 Snatches (135/95)
20 Double Unders

WOD: 3 Jun 2014

Back Squat

4×4 @ 80%

Metcon (Time)

8 rds
8 Burpees
8 Box Jumps (24/20)
8 Thrusters (95/65

WOD: 1 June 2014

Metcon (Time)
100 Double Unders
50 Burpees
40 Power Cleans (95/65)
30 HSPU
20 Muscle Ups
30 HSPU
40 Power Cleans (95/65)
50 Burpees
100 Double Unders


If you can't do muscle ups, substitute with pull ups.