1 Dec 14

5 x 5 CGBP

+

5 RFT
400 m run
15 pull ups
15 butterfly sit ups
15 burpees

28 Nov 14

Complete as many rounds as possible in 20 minutes:

10 burpees
15 pushups
20 butterfly sit-ups
250m run

26 Nov 14

4RFT
400m run
15 pull ups

+
100 butterfly sit ups

25 Nov 14

A) 5 x 4 BS @ 70%

+

descending/ ascending latter
15/1
Deadlifts (155/135)
Handstand push ups

21 Nov 14

A.  Hatch squat week 8 day 2
BS
2*5@65%
3*5@70%
FS
4*5@60%

+

Partner WOD
50-40-30-20-10
Wallballs

Complete 20 burpees after each set

20 Nov 14

A) 6 x 3 dead lift (touch and go)

+

8 min EMOM:
5 SDLHP per min

Then

4 RFT
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
10 sec rest
3 C & J (touch n go)
25 dubs
1.5 min rest
(Each round increase weight)

17 Nov 14

6 x 4 push press
Build on sets 3 and 5

+

15 min amrap

2 plyo push up
2 box jump
4 plyo push up
4 box jump
6 plyo push up
6 box jump
....
Until 15 minutes are up

14 Nov 14

A) 15 min skill work/strength make up

+

Adrienne's Belated birthday wod

3 min burpees

33 TTB
33 FS (75/55)
33 Push press (75/55)
33 DL (75/55)
33 DU

3 min burpees

13 Nov 14

4 x 4 back squat @ 60%
1 x 1 bs @ %100

+

20 min Amrap
400 m run
10 lateral BJ burpees
15 hrpu
20 lunges (45/25)

12 Nov 14

4 x 10 CGBP

+

4 RFT

7 HPC (95/65)
12 OH plate squats (45/25)
18 pike push ups

Every min 3 thrusters (95/65)

11 Nov 14

5 x 3 strict press 

+

Veterans Day fun

5 RFT

11 burpees over bar

11 pull ups

11 deadlifts (95/65)

11 toes to bar

11 strict press(95/65)

+

111 du

7 Nov 14

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you have a 20# vest, wear it.

6 Nov 14

A. BS 4x4 @ 70%

+

AMRAP 12
5 thrusters (95/65)
10 plate swings (45/25)
15 V ups

4 Nov 14

A.  4 x 10 CGBP
Add weight each set

+
4 RFT
400 m run
20 chest to ground push ups
30 butterfly sit ups
40 lunges

3 Nov 14

A1. 5x5 strict press (build each set)
A2. 5x5 push press (start with weight from last set of "A1" and build each set)

+

Death by burpees

Minute 1- 1 burpee
Minute 2 - 2 burpees
Minute 3 - 3 burpees
Continue this pattern for 15 minutes. If you can not finish all the burpees in the coinciding minute in becomes an AMRAP.