WOD

Every minute on the minute for 20 minutes of:

10 overhead press
15 KB swings

First minute do 10 overhead press then second minute do 15 KB swings.  Third minute do 10 overhead press and fourth minute do 15 KB swings and so on for 20 minutes.  Use the remaining time of each minute to rest.

WOD

WOD

3 rounds of

400m run
21 Sumo deadlift high pull (m:50/f30)
12 burpees

WOD

10 rounds of
100m sprints
1 minute rest between rounds

WOD

27 Aug 13 WOD

10,9,8,7,...1

burpees
pullups...
rows (not the row machine but the Army PRT style-see attached video.  We will do one count rows and not 4 count like in the video)

For this WOD you will do 10 burpees then 10 pullups then 10 rows. Then you do 9 burpees, then 9 pullups, then 9 rows and on and on until you do 1 burpee, 1 pullup and 1 row

http://www.youtube.com/watch?v=p9hQvPolhD8

WOD

26 Aug 13 WOD

5 KB squats
50m sprint
10 KB squats
100m sprint
15 KB squats
150m sprint
20 KB squats
200m sprint
20 KB squats
200m sprint
15 KB squats
150m sprint
10 KB squats
100m sprint
5 KB squats
50m sprint

WOD

23 Aug 13 WOD

3 rounds of

500m sprint
21 Sumo Deadlift High Pull (SDHP)
21 dips

WOD

22 Aug 13 WOD

12 minute AMRAP

7 burpees
7 knees to elbow

WOD

21 Aug 13 Warmup

4x Victory Hill sprints
4x 20 Air squats (slow down at a 4 count, explode to full extension)

21 Aug 13 WOD

21-15-9 of

Thrusters
Overhead walking lunges

You do 21 thrusters then 21 overhead walking lunges, then 15 of both and then 9 of both.  Go heavy on the thrusters, enough that you have to take a break on the first set of 21. Then go light on the overhead squats. This WOD is very fast so hit it hard. This is 6-7 minute WOD at max.

WOD

20 Aug 13 WOD

Annie's agony
400m run
then
50, 40, 30, 20, 10 reps of double unders, situps and pushups.
then
400m run

This WOD is named after my wife. Her whole family calls her Annie, so I took the Crossfit benchmark WOD called "Annie" and added pushups and 400 meter runs to it. She said she definitely feels the agony of pushups the next day when she uses the press at work making t-shirts. P...lus, we are running because my wife likes to run and she usually does 3 miles before she gets to the box. So if you hate/love today's workout, you can thank her...lol.

If you can't do double unders you will do double that amount with single unders. So, if it's 50 double unders, you will do 100 single unders, 40 is 80, etc., etc. The pushups and situps don't change. use an ab mat if you have one. You only run the 400m twice, once before the exercises and once after you complete the whole round of exercises.

WOD

19 Aug 13 WOD
For time:
25 kb swings
5 burpees
20 kb swings
10 burpees
15 kb swings
15 burpees
10 kb swings
20 burpees
5 kb swings
25 burpees

WOD

20 minute AMRAP

10 KB swings
10 KB squats
10 KB overhead press
10 KB overhead lunges

WOD

3 rounds for time of:

15 pullups
20 dips
25 straight leg situps
300m sprint

WOD

21 overhead KB press (strict or push press)
21 burpees
500m run
15 overhead KB press (strict or push press)
15 burpees
500m run
9 overhead KB press (strict or push press)
9 burpees
500m run

KB heavy enough you need to take a break during sets. If you have a weighted vest wear it today!

WOD

13 Aug 13 WOD

3 rounds of:

25 kb swings
run up Victory Hill
25 Sumo deadlift high pull
run down Victory Hill...

Be careful on the way down the hill. For this WOD you'll get two kbs and place one at the bottom of the hill and the other one at the top. You'll start at the bottom of the hill.

Those of you who are following our programming and don't have a 100m hill to run up and down, your WOD is 4 rounds of 25 kb swings, run 200m, 25 SDHP, run 200m

WOD

12 Aug 13 WOD

4 rounds for time of:

10 burpees
20 flutter kicks (4ct)
30 pushups
40 air squats
50 walking lunges (count each step)

WOD

9 Aug 13 WOD

1 minute max effort pushups
Then
1 minute max effort straight leg sit ups
Then
1 minute max effort burpees
Then
Rest three minutes and repeat for a total of four rounds resting three minutes between each round.  Score is total number of burpees.

WOD

8 Aug 13 WOD

15 minute AMRAP

10 KB deadlifts
10 walking lunges
10 ball slams

Today you will receive an explanation, demostration, and pratical application of the deadlifts and slam balls so don't worry.

WOD

1000m run
then
3 rounds of
15 pushups
15 KB swings
15 shoulder to overhead press

WOD

6 Aug 13 WOD

5 rounds of:
10 KB squats
500m run

The weight should be heavy enough for you to do maybe the first two sets unbroken but after that you should have to take a few breaks doing the last three sets.

WOD

5 Aug 13 WOD

400m run
then
3 rounds of 15 reps each of:
air squats
lunges
dips
hand release pushups
supine bicycle
then
run 400m

Your only running 400m twice once to start the WOD then again after your three rounds is complete. Remember, hard and fast is the key!!!

WOD

2 Aug 13 WOD

3 rounds of:

20 sumo deadlift high pull (m:75/f:50)
30 hand release pushups
400m run

WOD

1 Aug 13 warmup

4 sets of 20 slow air squats (going down on four count and exploding back up fast) with 30 second rest between sets.
then
4 sets of 20 pushups as fast as you can with 30 second rest between sets.


1 Aug 13 WOD

7 rounds of:
7 thrusters (m:95/f:65)
7 bar facing burpees
1 minute rest between rounds.

I would like to thank Crossfit Fort Stewart for this WOD.