WODS: August 2013

CALENDAR VIEW
Friday, August 30 2013
Holland's B-Day WOD
Holland's B-Day WOD 5 Rounds:
5 x Deadlift (225/155)   [70% 1RM]
50 x Double Under
Thursday, August 29 2013
Cowabunga
Cowabunga 15 MIN AMRAP:
100M Run
15 x Med Ball Sit Up (20/14#)
15 x Wall Ball (20/14#)
Wednesday, August 28 2013
Preston's B-Day WOD
"TRON"
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Muscle Up
*30 MIN CAP*
Tuesday, August 27 2013
Rufio
Rufio 21-15-9:
Burpee
Front Squat (95/65)   [135/95]
Toes 2 Bar
Monday, August 26 2013
Iron Golem
Iron Golem 5 Rounds:
15 x KB Swing (24/16kg)   [32/24kg]
15 x HR Push Up
15 x Box Jump (24/20)   [30/24]
Friday, August 23 2013
The Red Keep
The Red Keep 10 Rounds:
2 x Thruster (135/95)   [HVY]
4 x Pull Up   [C2B]
6 x Bar Over Burpee
Thursday, August 22 2013
Lando Calrissian
Lando Calrissian 9-7-5:
Snatch (135/95)   [HVY Squat Snatch]
Box Jump Over (30/24)   [Higher]
Wednesday, August 21 2013
Roar
Roar 10 MIN AMRAP:
6 x Deadlift (185/125)   [HVY]
9 x Toes 2 Bar
12 x HR Push Up
Tuesday, August 20 2013
Mary's B-Day WOD
Mary's B-Day WOD For Time:
50 x Burpee
1 Mile Run
50 x Push Press (75/55)
1 Mile Run
Monday, August 19 2013
John Barron's B-Day WOD
John Barron's B-Day WOD 400M Run
50 x Double Under [100x]
25 x Pull Up [C2B/MU]
50 x Double Under [100x]
25 x Power Clean (155/105) [HVY]
50 x Double Under [100x]
400M Run
*25 MIN CAP*
Friday, August 16 2013
Blue Lapis
Blue Lapis 50 x Wall Ball 'Buy In' (20/14#)
Then:
5 Rounds:
200M Run
10 x Box Jump (24/20")   [30/24]
10 x Deadlift (185/125)   [HVY]
Then:
100 x Double Under 'Cash Out'   [200x]
*20 MIN CAP*
Thursday, August 15 2013
X-Wing
X-Wing 12 MIN AMRAP:
6 x HR Push Up   [HSPU/P-Let/Strict]
9 x Burpee to 45# Plate
12 x Front Squat (95/65)   [HVY]
Wednesday, August 14 2013
Grace
Grace 30 x Clean & Jerk (135/95)

Last Done 02 AUG 2012
Tuesday, August 13 2013
E.Honda
E.Honda 3 Rounds:
21 x Sumo Deadlift High Pull (95/65)
21 x Toes 2 Bar
Monday, August 12 2013
Heisenberg
10 Rounds:
3 x Power Snatch (135/95)   [HVY]
6 x Pull Up   [C2B/MU]
9 x KB Swing (24/16kg)   [32/24kg]
Friday, August 9 2013
Thestral
Thestral 50 x ABMAT Situps [20/14# Med Ball]
12 x Shoulder to Overhead (95/65) [HVY]
40 x ABMAT Situp
12 x Shoulder to Overhead
30 x ABMAT Situp
12 x Shoulder to Overhead
20 x ABMAT Situp
12 x Shoulder to Overhead
10 x ABMAT Situp
12 x Shoulder to Overhead
Thursday, August 8 2013
Flynn
Flynn 7 Rounds:
10 x Pull Up   [12 x C2B]
30ft Burpee Broad Jump
10 x Wall Ball (20/14)
30ft Bear Crawl   [HS Walk]
*1 MIN REST BETWEEN ROUNDS*
*20 MIN CAP * GO FAST, SCALE TO FINISH*
Wednesday, August 7 2013
Reverse Rav4 Magic
Reverse Rav4 Magic

3 Rounds:
20 x Back Squat (155/105)
15 x Ring Dip

Last Done 4 OCT 2012

Tuesday, August 6 2013
Sectumsempra
Sectumsempra 15 MIN AMRAP:
3 x Power Clean (155/105)   [HVY]
9 x Toes 2 Bar
12 x HR Push Up   [HSPU]
Monday, August 5 2013
Victory
Victory 5 Rounds:
6 x Deadlift (225/155)
9 x Box Jump Over (30/24)
30 x Double Under
Friday, August 2 2013
Hunter's B-Day WOD
5 Rounds:
5 x HR Push Up   [HSPU]
10 x Plate G2O (45/35)
15 x Ring Dip
200M Run
Thursday, August 1 2013
Voodoo Tatum
Voodoo Tatum 7 Rounds:
8 x Pull Up   [10x C2B]
8 x Box Jump (24/20)   [30/24]
8 x Front Squat (135/95)   [HVY]
*1 MIN Rest After Each Round*
*20 MIN CAP*

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