Sunday 11/4/12 WOD

Rest

Saturday 11/3/12 WOD

High Pull

5-5-5-5-5

Friday 11/2/12 WOD

30 Muscle Ups

12 minute Time Cap

or

60 Pull-Ups
90 Dips

12 minute Time Cap

Thursday 11/1/12 WOD

Get Up

5 reps Right/ 5 reps Left

AMRAP in 15 minutes

Wednesday 10/31/12 WOD

Sprints

2 heats

30 seconds on/ 2 minutes off

6X

Tuesday 10/30/12 WOD

Pull Up 10 reps
Push Up 20 reps

AMRAP in 12 minutes

Monday 10/29/12 WOD

KB Swing
Rest
Box Jump
Rest
Rowing
Rest

1 minute each station
3X

Sunday 10/28/12 WOD

Rest

Saturday 10/27/12 WOD

Fran

Thruster 21-15-9
Pull-Up 21-15-9

12 minute Time Cap

Friday 10/26/12 WOD

Rowing 500 meters

Sit Ups 50 reps

Rest 2 minutes

4X

Thursday 10/25/12 WOD

Hindu Squat 15 reps
Hindu Push-Up 15 reps

AMRAP in 12 minutes

Wednesday 10/24/12 WOD

Deadlift

3-3-3-3-3

Tuesday 10/23/12 WOD

36 in Box Jump 8 reps
HSPU 8 reps

ARMAP in 12 minutes

Monday 10/22/12 WOD

KB Swing 24kg for 20 reps

Pull-Ups for 20 reps

3X

15 minute Time Cap

Scale Kettlebells and Pull Ups as necessary

Sunday 10/21/12 WOD

Rest

Saturday 10/20/12

Overhead Press

5-5-5-5-5

Friday 10/19/12 WOD

Cindy

5 pull-ups
10 push ups
15 squats

AMRAP in 20 minutes

Thursday 10/18/12 WOD

KB Swing 20 reps
KB Front Squat 20 reps
KB Walking Lunge 20 reps

4X for time

Wednesday 10/17/12 WOD

Heats of 4 people

Box Jump 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 30 seconds

5X

Tuesday 10/16/12 WOD

Overhead Press 95/65/15lb dbs x15 reps
Dip or Push Up 15 reps

4 Rounds for Time

Monday 10/15/12 WOD

Front Squat

5-5-5-5-5

Sunday 10/14/12 WOD

Mushin Hu Get Fit Competition Fitness Test

Saturday 10/13/12 WOD

Mushin Hu Get Fit Competition Fitness Test

Friday 10/12/12 WOD

Mushin Hu Get Fit Competition Fitness Test

Thursday 10/11/12 WOD

The Lizard

Cone to Cone = 1 round

AMRAP in 12 minutes

Wednesday 10/10/12 WOD

Box Jump Burpee

1 min on/ 1 min off

6 X

Tuesday 10/9/12 WOD

Kettlebell Snatch
1 round = 10 reps Right/10 reps Left

AMRAP in 12 minutes

Monday 10/8/12 WOD

KB Swing 24kg 60 seconds or 30 reps
Rest 15 seconds
Pull-Up 60 seconds or 15 reps
Rest 15 seconds
Row 60 seconds or 300 meters
Rest 3-4 minutes

3X