Thursday 3/11/10

Kelly O

5 rounds

10 pushups

20 situps w/ball

30 ball slams

20 back extensions

10 box jump

Monday 3/15/10

5 rounds

jump rope 100

thrusters 10  65/95lbs

wall sit  1 minute

pullups 10

row 500m

Tuesday 3/16/10

how many rounds in 20 min

run .25 or 1 lap outside

40 wallballs

Wednesday 3/17/10

3 rounds

turkish get up 10 each arm

burpees 15

sumo deadlift high pull 10

 ball slams 15

Thursday 3/18/10

3x w/mile run or 4x w/no run

5 pushups

10 dips

15 kb swings

20 walking lunges

25 box jumps

30 crunches w/ ball

Friday 3/19/10

how many rounds in 25 minutes

15 back extensions

15 knees to elbows

15 overhead squat

Monday 3/22/10

3 rounds

run 1/2 mile OR row 1000m

50 pushups

25 box jumps

50 squats

Tuesday 3/23/10

How many rounds in 20 minutes

7 thrusters

7 burpees

7 pullups

Wednesday 3 /24/10

6 rounds

deadlifts 15

crunch w/ ball throw 50

row 500m

Thursday 3/25/10

3 rounds

walking lunges 50

knees to elbows 10

kb swings 20

jump rope 100

Friday 3/26/10

5 rounds

shoulder 10

burpee into box jump 10

pullups 10

wallballs 10

Monday 3/29/10

"Fight Gone Bad"

3 rounds

Go for 1 minute at each station. 1 minute rest between rounds

Count your reps at each station and add up total at the end of workout

wallballs

sumo deadlift high pull

box jumps

push press

row - count calories

Tuesday 3/30/10

4 rounds

run .25

12 burpees

12 pullups

Wednesday 3/31/10

4 rounds

thrusters 15

plank 1 minute

jumping lunges 30

crunches w/ ball 50

pushups 20

Thursday 4/1/10

4 rounds

200 jump rope

30 box jump

20 kb swings

10 knees to elbows

Friday 4/2/10

run .25 or 1 lap outside

20 pullups

run

30 ball slams

run

bear crawl

run

50 squats

Monday 4/5/10

every minute on the minute for 20 min.

5 burpees

10 pullups

15 squats

Tuesday 4/6/10

run 1 lap outside

40 crunches

40 wallballs

run

30 crunches

30 squat jumps

run

20 crunches

20 deadlifts

run

10 crunches

10 shoulder prs

Wednesday 4/7/10

5 rounds

40 pushups

30 box jumps

20 kb swings

Thursday 4/8/10

3 rounds

kb chest prs 25 each arm

broad jump - down and back

ball slams 25

500m row

Monday 4/12/10

7 rounds

7 burpees

7 box jumps

7 wallballs

Tuesday4/13/10

"DT"

5 rounds

 155 deadlifts 12

155 hang power cleans 9

155 push press 6

Wednesday 4/14/10

4 rounds

run .25

10 pullups

20 pushups

30 kb swings

40 crunch w/ ball

Thursday 4/15/10

how many rounds in 25 min

5 knees to elbows

10 thrusters

15 dips

Friday 4/16/10

run .25

50 box jump

50 back ext

50 burpees

row 500m

50 crunches

50 walking lunges

50 ball slams

run .25

Monday 4/19/10

3 rounds

100 walking lunges

50 squats

25 back extensions

row 500m

Tuesday 4/20/10

3 rounds

run .25

20 burpees

20 sumo deadlift high pulls

20 crunches w/ ball

20 shoulder prs

Wednesday 4/21/10

pullups 12

wallballs 40

pullups 9

wallballs 30

pullups 6

wallballs 20

pullups 3

wallballs 10

1000m row

Thursday 4/22/10

every minute on the minute for 20 minutes

4 clapping pushups OR burpees

5 box jump

6 deadlifts

Friday 4/23/10

run 2 laps or 1/2 mile

40 kb swings

run .25

30 kb swings

50 crunches

run 2 laps or 1/2 mile

20 kb swings

run 1 lap or .25

40 kb swings

50 crunches

Monday 4/26/10

6 rounds

15 front squats

15 knees to elbows

100 jump rope

45lb walk overhead

Tuesday 4/27/10

4 rounds

run .25

15 pullups

15 pushups

25 box jumps

50 crunches

Wednesday 4/28/10

3 rounds

500m row

30 burpees

30 kb swings

30 shoulder press

Thursday 4/29/10

Run 1/2 mile

50 wallballs

plank 1 min

40 wallballs

plank 1 min

run 1/2 mile

30 wallballs

plank 1 min

20 wallballs

plank 1 min

Friday 4/30/10

4 rounds

20 deadlifts

50  overhead walking lunges

100 jumping jacks

10 pullups

1 min wall sit

5 handstand pushups or 10 pushups

Monday 5/3/10

5 rounds

deadlifts 15

pullups 15

row 500m

Tuesday 5/4/10

how many rounds in 20 minutes

thrusters 15

curls 10

burpees 5

Wednesday 5/5/10

4 rounds

knees to elbows 15

wallballs 20

box jumps 25

crunches w/ball throw 30

run .25

Thursday 5/6/10

3x

kb chest prs 20 each arm

bear crawl

sumo deadlift hugh pull 15

ball slams 30

jumping lunges 20

jumping jack pushups 10

Friday 5/7/10

row 500m

15 pullups

run .25

15 burpees

row 500m

15 dips

run .25

15 pullups

row 500m

monday 5/10/10

10 rounds

12 deadlifts

12 pushups

12 knees to elbows

Tuesday 5/11/10

how many rounds in 20 minutes

5 overhead walking lunges

6 pullups

7 burpees

Wednesday 5/13/10

1 minute at each station with a minute rest between rounds

4 rounds

box jumps

wallballs

shoulder press

mountain climbers

kb swings

Thursday 5/13/10

run 1 mile

row 1000m

run 1 mile

Friday 5/14/10

every minute on the minute do 6 thrusters then finish

out the minute with burpees and pullups till you get

70 burpees and 50 pullups total

Monday 5/17/10

5 rounds

run 1/2 mile or 2 laps

30 kb swings

30 box jumps

Tuesday 5/18/10

"linda"

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

deadlift

bench press

squat cleans

friday 5/21/10

50 wallballs

50 crunches w/ med ball throw

5 burpees

40 wallballs

40 crunches w/ball throw

4 burpees

30 wallballs

3o crunches w/ ball

3 burpees

Mondday 5/24/10

5 rounds

300m

15 box jumps

25 pushups

10 wallballs

Tuesday 5/25/10

4 rounds

1 lap outside

10 pullups

20 front squats

15 knees to elbows

Wednesday 5/26

10 rounds

10 deadlifts

10 bicep curls

10 shoulder prs

Thursday 5/27/10

2x

100 crunches w/ball

25 burpees

25 ball slams

25 kb swings

25 box jumps

500m row

Friday 5/28/10

choose your wod

"fran"

21-15-9

thrusters 95/65lbs

pullups

OR

4 rounds

.25 run

50 wallballs

Tuesday 6/8/10

4 rounds

run .25 or 1 lap outside

25 box jumps

25 burpees

25 wallballs

Wednesday 6/9/10

how many rounds in 20 min

5 pullups

10 shoulder press

15 deadlifts

Thursday 6/10/10

3x

row 500m

50 squats

1 min mountain climbers

25 pushups

1min plank

run 1 lap

50 crunches w/ball

25 jumping lunges

Monday 6/14/10

row 500m

bench prs 30

row 1000m

bench prs 20

row 2000m

bench prs 10

Tuesday 6/15/10

3x

run 1 lap

45 wallballs

bear crawls

35 kb swings

wall sit 1 min

25 pushups

Wednesday 6/16/10

4x

pullups 10

box jumps 20

sumo deadlift high pull 15

crunches 50

Friday 6/18/10

4x

run 1 lap

50 walking lunges

10 knees to elbows

20 ball slams

5 dips

Monday 6/21/10

4 rounds

row 500m

20 wallballs

10 burpees

20 box jumps

Tuesday 6/22/10

8 rounds

deadlifts 10

pullups 10

shoulder prs 10

Thursday 6/24/10

5 rounds

good mornings 15

overhead squats 15

sumo deadlift high pull 15

bicep curls 15

Friday 6/25/10

how many rounds in 20 min

7 pullups

5 burpees into box jump

200m row

Monday 6/28/10

every minute on the minute do 5 pullups. whatever is left of the minute do burpees until you hit 60 burpees.

Then:

Do 10 thrusters with a 5 count shoulder press

1000m row

100 crunches w/ ball

Tuesday 6/29/10

4 rounds

run 1 lap

10 tire flips

50 walking lunges

10 box jumps

Wed 6/30/2010

5 rounds for time:

15 Deadlifts

25 Wallball shots

DB Farmer's Carry 90/45

Thursday 7/1/10

run 1/2 mile

3 rounds

50 pushups

40 kb swings

30 box jumps

20 knees to elbows

10 pullups

run 1/2 mile

 Friday 7/2/10

5 rounds

bear crawl

thrusters 10

burpees 10

plank 1 minute

Tuesday 7/6/10

3x

50 walking lunges w/45lb bar overhead

30 wallballs

50 crunches w/med ball

Then:

row 1000m or run 1/2 mile

Wednesday 7/7/10

McGhee

275lb deadlift 5 reps

13 pushups

9 box jumps 24 in

Thursday 7/8/10

21 burpees

21 shoulder prs

row 1000m

18 burpees

18 shoulder prs

500m row

15 burpees

15 shoulder prs

run 1/2 mile

12 burpees

12 shoulder prs

run .25

Friday 7/9/10

Fight Gone Bad

3 rounds

1 minute at each station with a 30 second rest between rounds

wallballs

deadlift high pull

box jumps

crunches

row

Tuesday 7/13/10

row 500m

2 rounds

20 pullups

20 deadlifts

100 crunches

20 kb swings

20 box jump

then: row 500m

Wednesday 7/14/10

4 rounds

20 tire flips

15 burpees

10 knees to elbows

1 min plank

Thursday 7/15/2010

For 20mins:

Run 400 meters

Rest Precisely the time of the previous run

Friday 7/16/2010

3 Rounds of:

21 40lb dumbell snatches w/right arm

10 L Pull-ups

21 40lb dumbell snatches w/Left arm

10 L Pull-ups

*Special Thanks to Alex for bringing this workout to my attention this morning!

Monday 7/19/10

run 3 laps

63 kb swings

36 shoulder prs

run 2 laps

42 kb swings

24 shoulder prs

run 1 lap

21 kb swings

12 shoulder prs

Tuesday 7/20/10

row 1000m

Then:

5 rounds

5 pullups

10 double pushup burpees

15 front squats

Wednesday 7/21/10

"Kelly" minus a round !

4 rounds

run 1 lap

30 box jumps

30 wallballs

Friday 7/23/10

"Helen"

3 rounds

run 1 lap

21 kettle bell swings

12 pullups

Monday 7/26/10

how many rounds in 20 min

250m row

10 burpees

10 thrusters

Thursday 7/29/10

3 rounds

run 1 lap

10 knees to elbows

50 walking lunges

20 ball slams

10 dips

row 500m

Wednesday 8/4/10

4 rounds

25 pullups

25 pushups

25 wallballs

25 dips

Thursday 8/5/10

3 rounds

50 walking lunges

20 tire flips

20 squat jumps

1 min wall sit

then:

run 4 laps

Friday 8/6/10

7 rounds

7 thrusters  95lbs

7 good mornings

7 deadlifts

Monday 8/9/10

how many rounds in 25 min

burpee into box jumps 5

kb swings 10

wallballs 15

row 250m

Tuesday 8/10/10

modified  "Squat That"

Thanks to seal fit for this wod

100 air squats

run 1 lap

75 air squats

run 2 laps

50 air squats

run 3 laps

75 air squats

run 2 laps

Wednesday 8/11/10

"lynne"

5 rounds max reps

bench prs body weight

pullups

Thursday 8/12/10

50-40-30-20-10

box jumps

crunch w/ ball

pushups

knees to elbows

shoulder prs

Friday 8/13/10

3 rounds

run 1 lap

21 burpees

50 walking lunges

25 ball slams

Monday 8/16/10

"Coe"

10 rounds

95lb thruster 10 reps

pushups 10 reps

Tuesday 8 /17/10

2x

run 2 laps

24 box jumps

24 wallballs

50 crunches

24 kb chest prs on each arm

24 kb swings on each arm

Wednesday 8/18/10

4 rounds

row 500m

12 pullups

bear crawls

15 burpees

1 min plank

Thursday 8/19/10

Go for 25 min

15 deadlifts

20 tire flips

15 shoulder press

10 dips

Friday 8/20/10

4 rounds

100 jump rope

15 knees to elbows

50 walking lunges

run 1 lap

Monday 8/23/10

Every minute on the minute for 20 min

4 pullups

5 box jumps

6 pushups

Tuesday 8/24/10

4 rounds

run 1 lap

35 kb swings

20 burpees

15 thrusters

Wednesday 8/25/10

row 500m

then:

3 rounds

30 wallballs

50 crunches

21 box jumps

12 knees to elbows

finish with 500m row

Thursday 8/26/10

warm up with running 2 laps

10 rounds

10 deadlifts

10 pullups

10 shoulder prs

Friday 8/27/10

3 rounds

100 walking lunges

8 clapping pushups

50 squats

10 dips

100 crunches

Monday 8/30/10

Run 2 laps

30-25-20-15-10

burpees

box jumps

kb swings

run 2 laps

Tuesday 8/31/10

5 rounds

30 wallballs

25 deadlifts

row 500m

Wednesday 9/1/10

every minute on the minute for 25 minutes

5 pullups

10 pushups

15 squats

Thursday 9/2/10

run 4 laps

3 rounds

15 good mornings

10 knees to elbows

15 box jumps

10 ball slams

15 thrusters

1 min plank

Friday 9/3/10

7 rounds

7 burpees

7 tire flips

7 kb swings

7 crunches w/ med ball throw

then:

row 1000m

Tuesday 9/7/10

"Fight gone Bad" X 4

1 minute at each station with a minute rest between rounds

box jumps

sumo deadlift high pull

wallball

pushprs

row

count your reps at each station, count calories burned on rower for a complete total at the end

Wednesday 9/8/10

modified "Daniel"

25 pullups

run 1 lap

21 95lb thrusters

run 2 laps

21 95lb thrusters

run 1 lap

25 pullups

Thursday 9/9/10

3 rounds

25 burpees

50 crunches

25 back extensions

20 knees to elbows

Monday 9/13/10

4 rounds

run 1 lap
20 wallballs

100 jump rope

25 pushups

1 min plank

Tuesday 9/14/10

7 rounds

7 handstand pushups or shoulder press

7 knees to elbows

7 deadlifts

7 kb swings

7 box jumps

Wednesday 9/15/10

every minute on the minute

5 pullups then do burpees for the rest of the minute

until you hit 100 burpees

then:

run 2 laps

Thursday 9/16/10

3 rounds

1000m row

50 walking lunges

15 dips

50 crunches w/ball

15 curls

Monday 9/20/10

10 rounds

10 burpees

15 box jumps

5 pullups

Tuesday 9/21/10

3 rounds

run 2 laps

50 back extensions

50 crunches w/ball

50 kb swings

Wednesday 9/22/10

3 rounds

25 walking lunges

25 pullups

25 wallballs

25 dips

25 knees to elbows

100 jump rope

Thursday 9/23/10

How many rounds in 20 min

10 deadlifts

13 pushups

7 thrusters 95lbs

Friday 9/24/10

3 rounds

1000m

30 ball slams

15 bicep curls

15 sumo deadlift high pull

1 minute plank

Monday 9/27/10

How many rounds in 25 min

10 pullups

15 push prs

20 box jump

Tuesday 9/28/10

6 rounds

10 front squats

5 clapping pushups

10 knees to elbows

8 burpees

Thursday 9/30/10

3 rounds

run .30 on treadmill

50 squats

row 500m

25 deadlifts

walk stairs at 60 with no hands for 4 min

50 crunches

Friday 10/1/10

4 rounds

15 walking pushups over med ball

50 walking lunges

15 pullups

1 min mountain climbers

15 kb swings

Monday 10/4/10

5 rounds

7 pullups

21 burpees

500m row

Tuesday 10/5/10

how many rounds in 20 min

10 deadlifts

15 box jumps

10 dips

Wednesday 10/6/10

run 1 mile

30 kb swings

30 knees to elbows

30 pushups

run .75

25 kb swings

25 knees to elbows

25 pushups

run .50

20 kb swings

20 knees to elbows

20 pushups

run .25

15 kb swings

15 knees to elbows

15 pushups

Thursday 10/7/10

4 rounds

wallballs 25

crunches 50

lunges w/ball 25

plank 1 min

wall sit 1 min

Friday 10/8/10

4 rounds

run 1 lap

21 thrusters

10 pullups

20 med ball twists on each side

Monday 10/11/10

4 rounds

run 1 lap

15 wallballs

20 box jumps

15 shoulder press

Wednesday 10/13/10

how many rounds in 20 min

5 pullups

10 burpees

250m row

Thursday 10/14/10

3 rounds

 50 walking lunges

bear crawl

stairs for 3 min at level 60 -70

crunches 50 w/ball

1 min mountain climbers

10 knees to elbows

Monday 10/18/10

3 rounds

100 jump rope

10 shoulder press

15 burpees

20 dips

500m row

Tuesday 10/19/10

7 rounds

run .25 on treadmill

7 pullups

7 front squats

7 clapping pushups

Wednesday 10/20/10

5 rounds

kb swings 20

back extensions 20

crunch w/ball 20

deadlifts 20

Thursday 10/21/10

run 2 laps

15 thrusters 95lb

30 pushups

21 box jumps

plank 1 min

run 1 lap

12 thrusters

25 pushups

18 box jumps

plank 1 min

run 2 laps

9 thrusters

20 pushups

15 box jumps

plank 1 min

Friday 10/22/10

4 rounds

jump rope 100

bench prs 12

knees to elbows 15

wallballs 25

dips 12

Monday 10/25/10

3 rounds

run 1 lap

15 shoulder press

21 box jump

1 min plank

20 ball slams

Tuesday 10/26/10

how many rounds in 20 min

5 burpees

10 wallballs

15 kb swings

Thursday 10/28/10

4 rounds

30 deadlifts

20 dips

30 knees to elbows

20 bicep curls

Friday 10/29/10

20 minutes

max rep bench press

max rep pullups

max rep front squat

Monday 11/1/10

how many rounds in 20 min

10 wallballs

10 back extensions

10 box jump

Tuesday 11/2/10

3 rounds

jump rope 150

squats 50

med ball pushups 10

run .25

kb swings 15

ball slams 20

Wednesday 11/3/10

row 1000m

then:

8 rounds

8 bent over rows

8 pullups

8 deadlifts

8 curls

Thursday 11/4/10

4 rounds

run .25

50 crunches

mt climbers 1min

v-ups w/med ball

burpees 10

med ball pike 15

box jumps 10

plank 1 min

Monday 11/8/10

3 rounds

30 kb swings

25 wallballs

20 pullups

Tuesday 11/9/10

how many rounds in 20 min

9 thrusters

7 pushups

5 knees to elbows

Wednesday 11/10/11

2x

row 500m

10 burpees

20 box jumps

30 squats

100 jump rope

30 deadlifts

20 sumo deadlift high pulls w/ kb

10 pullups

Thursday 11/11/10

3 rounds

run 1/2 mile

50 back extensions

50 sit ups

50 overhead walking lunges

Friday 11/12/10

5 rounds

15 box jump

15 ball slams

15 shoulder press

15 good mornings

Monday 11/15/10

3x

10 pullups

25 box jumps

50 pushups

75 squats

Then :

3x

1 min planks with 30 sec rest in between

Tuesday 11/16/10

how many rounds in 20 minutes

row 300m

15 deadlifts

10 burpees

Wednesday 11/17/10

4 rounds

21 bench press

21 thrusters

21 kb swings

then run 4 laps outside

Thursday 11/18/10

4 rounds

50 walking lunges

bear crawl

20 wallballs

1 minute plank

10 handstand pushups or clapping pushups

Friday 11/19/10

10 rounds

10 shoulder press

10 dips

row 1000m

Monday 11/22/10

30,25,20

v-ups

box jumps

burpees

kb swings

100 jump rope between rounds

Wednesday 11/24/10

4 rounds

row 500m

deadlifts 20

curls 15

bent over row 10

good mornings 15

Monday 11/29/10

run .75 or 3 laps

25 front squats

25 pushups

50 crunches w/ball

run .50 or 2 laps

25 box jumps

25 pullups

50 crunches w/ball

run .25 or 1 lap

25 jumping lunges

25 curls

50 crunches w/ball

Tuesday 11/30/10

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

bw bench press

deadlift 225lb

shoulder press

Then:

row 1000m

Wednesday 12/1/10

3 rounds

100 jump rope

20 knees to elbows

15 burpees

50 walking lunges

1 minute plank

20 ball slams

15 kb swing

50 squats

bear crawl

Thursday 12/2/10

How many rounds in 25 minutes

run .25

6 pullups

10 wallballs

5 sumo deadlift highpulls

Friday 12/3/10

5 rounds

15 pushup w/med ball

20 box jumps

15 v-ups

20 dips

row 500m

Monday 12/6/10

21-18-15-12-9

Bench Prs bw

wallballs 20lb/10lb

knees to elbows

Tuesday 12/7/10

5 rounds

row 500m

10 burpees

10 kb swings

10 pullups

Wednesday 12/8/10

4 rounds

deadlift 15

box jump 25

dips 15

Then:

30 sec on 15 sec rest

3 rounds

sisde to side w/med ball

flutter kicks w/ball

v- ups

plank with hands on the ball

Thursday 12/9/10

4 rounds

run .25

21 thrusters

9 pullups

Friday 12/10/10

3 rounds

walking lunges 50

back extensions 25

jump rope 150

kb swings 15

1 min plank

Monday 12/13/10

Every minute on the minute for 20

3 pullups

5 box jumps

7 pushups

10 squats

Tuesday 12/14/10

3 rounds

run .25

deadlift 225lb 10

row 500m

curl 65lb 10

Wednesday 12/15/10

4 rounds

wallballs 18

knees to elbows 12

push prs 21

Thursday 12/16/10

"Bad Santa"

3 rounds 25 reps each

Burpees

Abs- crunch w/med ball

Dips

Squats

Abs- vups

Nasty ball slams

Tuck jumps

Abs - flutter kicks

Friday 12/17/10

3 rounds 1 minute at each station 45 sec rest between rounds

rope

sumo deadlift high pull

box jump

row

kb swings

jump rope

Monday 12/20/10

5 rounds

200 jump rope

25 knees to elbows

25 walking lunges w/45lb bar overhd

10 pullups

Tuesday 12/21/10

run 1/2 mile

McGee modified

How many rounds in 20 min

deadlift 275 5 reps

pushups 13

box jumps 9

Wednesday 12/22/10

4 rounds

run .25

50 wallballs

Monday 12/27/10

how many rounds in 20 min

5 box jumps

10 pullups

15 knees to elbows

Tuesday 12/28/10

3 rounds

50 walking lunges w/ ball

 10 double pushup burpee

100 jump rope

15 v ups

1 min plank

Wednesday 12/29/10

Row 500m

Thrusters 21

pullups 21

Row 500m

Thursters 15

Pullups 15

Row 500m

Thrusters 9

Pullups 9

Row 500m

Thursday 12/30/10

5 rounds

135lb deadlift 15 reps

run .25

crunches 50

Friday 12/31/10

3 rounds

50 wallballs

25 box jump

15 kb swings

Monday 1/3/11

4 rounds

10 bench prs

500m row

10 dips

10 pullups

20 ball slams

Tuesday 1/4/11

3x

run 1/2 mile

25 pushups

10 burpee into box jump

25 russian twists

50 squats

1 min plank