WOD

50 air squats
10 rowers
40 air squats
20 rowers
30 air squats
30 rowers
20 air squats
40 rowers
10 air squats
50 rowers

WOD

7 minute AMRAP of
7 KB swings
7 close hand pushups (hands should be shoulder width apart with elbows in)
then
rest 2 minutes
then
7 minute AMRAP of
7 KB swings
7 close hand pushups (hands should be shoulder width apart with elbows in. Act like you have paint on the inner part of your forearm and are trying to wipe it off on your shirt)

WOD

3 rounds for time of
500m run
10 weighted squats (goblet)
15 overhead press

WOD

 15 minute AMRAP

5 burpees
10 kb swings
15 pushups
20 walking lunges

WOD

4 rounds for time of

400m run
10 thrusters
15 burps...see video link below

https://www.youtube.com/watch?v=w20RoA7MYLU&feature=youtube_gdata_player

WOD

partner WOD

15 minute AMRAP
P1 sprint 200m then do 5 burpees
P2 wallballs
then switch

Score is total number of wallballs as a team.

WOD

19 Nov 13 WOD

run 500m
then
conduct the benchmark "Annie" WOD
50-40-30-20-10 of double unders and frogleg(butterfly) situps
then
run 500m

The 500m runs are timed seperately from "Annie". For "Annie" you do 50 DU then 50 situps, 40 DU 40 situps, etc. If you can't do DU then you double the amount of jump ropes but the situps stay at 50-40-30-20-10

WOD

4 rounds for time of:

25 kb swings (m:50/f:35)
20 weighted stationary lunges (weight hangs to side. m:30x2/f:20x2)

WOD

200m run
then
21 Sumo high pulls (I used 70lbs)
21 pushups
18 Sumo high pulls
18 pushups
15 Sumo high pulls
15 push ups
then
run 400m
then
15 Sumo high pulls
15 push ups
18 Sumo high pulls
18 push ups
21 Sumo high pulls
21 push ups
then
run 200m

WOD

first minute 5 kb swings
second minute 6 kb swings
third minute 7 kb swings
continue this pattern until you get to 20 kb swings. Between each minute you will do an untimed 100m sprint. You have one minute to do the kb swings and rest before starting the 100m sprints. If you can not complete the required kb swings within the minute time frame, you owe 2 burpees for every kb swing missed. For example, if we are at 15 kb swings and you only get 13 in that minute you have to complete 4 burpees at the end of the workout. Everyone has been able to complete the kb swings so far and haven't owed a single burpee.

WOD

3 rounds of
500m run
20 overhead walking lunges
20 knees to elbows (or 40 rowers)

WOD

3 rounds for time(RFT) of:

400m sprint
30 walking lunges
20 mountain climbers (2ct)
10 burpees
pullups (see below for number)

Let's challenge ourselves today on the pullups. If you have been doing the alternate ones on the dip bars, move to the pullup bands. If you've been using the bands use a different colored one this time, i.e. if you been using green down to the blue, if you been using blue go to red, and if you been using red go to strict. If you can do strict pull ups you will be doing them weighted with a dumbbell between your legs. You need to do 5 pull ups each round so you should be able to meet the challenge. The only time you do 10 pull ups is if you are doing the alternate style on the dip bars.

WOD

5 rounds for time of:

10 KB thrusters
15 chest to ground push ups
200m run

The weight on the thrusters should be enough that you need to take a break on the second round.

WOD

4 Nov 13 WOD

3 rounds of
20 Sumo deadlift high pulls
100m Victory Hill farmers carry (down)
20 KB swings
100m Victory Hill farmers carry (up)

If you don't have a hill to farmers carry on it's 4 rounds of the same just farmers carry 100m.