07.17.13

WOD

21-15-9

Clean & Jerk (85lbs/105lbs)
Burpee-Pull Up

07.15.13

WOD

4 Rounds for time

9 Man Makers
18 Box Jumps
9 Toes to Bar
18 Double Unders

07.12.13

WOD

for time

50Double Unders
then
5Rounds
5 Wall Walks
10 Ring Dips
20 Sit Ups
Finish it off with
50 Double Unders

07.11.13

WOD

3 Rounds For Time

400m Run
10 Bear Complex (65lbs/95lbs)
10Bar Facing Burpees
10 Kettle bell swings (35lbs/53lbs)
10Sit Ups

07.09.13

WOD

18-15-12-9-6-3

Power Clean (65lbs/95lbs)
Ring Pushup
Toes To Bar
1 Shuttle Sprint

07.02.2013

WOD

For Time

7 Strict Shoulder Press (65lbs/115lbs)

15 Hang Power Cleans (65lbs/115lbs)

21 Lateral Bar Burpees

07.01.13

WOD

Canada Day Chipper

250 m Row
25  HRPU
25 KB Swings (35lbs/53lbs)
25 Wall Balls (14lbs 9ft/20lbs 10ft)
25 Burpees
25 GHD Sit Ups
25 Box Jump Overs (20in/24in)
25 Walking Lunges (35lbs/45lbs)
25 Double Unders
25 Sit Ups
1000m Run