OCTOBER 27. 2008

"TABATA AGAIN"

STEP UPS
PRESS
SIT-UPS
SQUATS

WORK 20SEC RECOVER 10SEC
8 ROUNDS PER MOVEMENT

OCTOBER 25. 2008

"DIRTY DOZEN"

12 SDHP
12 TUCK JUMPS
12 PUSH-UPS
12 KB SWINGS

12 ROUNDS FOR TIME

OCTOBER 24. 2008

20 MIN TWIST & HANG

HANGING WINDSHIELD WIPERS
RUSSIAN TWIST
PULL-UPS
DB T TWIST

MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS

OCTOBER 23. 2008

20 MINS IN 1 MIN

GHD KB PRESS
HSPU
GHB SIT-UPS W/ 20LBS MB
MUSCLE-UPS

MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS

OCTOBER 22. 2008

"THRUSTER - BREATHING LADDER"
30LBS DB THRUSTER AND DEEP BREATH

1 - 20 -1 FOR TIME

LOOKS LIKE THIS
1 THRUSTER 1 BREATH
2 THRUSTERS 2 BREATHS
3 THRUSTERS 3 BREATHS
UP TO 20 THRUSTERS 20 BREATHS
19 THRUSTERS 19 BREATHS
18 THRUSTERS 18 BREATHS
17 THRUSTERS 17 BREATHS
BACK DOWN TO 1 THRUSTER 1 BREATH

OCTOBER 21. 2008

"DAMIEN'S LADDER"

SQUATS, PUSH-UPS, SIT-UPS, TUCK JUMPS
1MIN, 45SEC, 30SEC, 15SEC

MAX REPS IN 3 ROUNDS

OCTOBER 20. 2008

"9TH INNING STRETCH"

1 RUN 100M
2 PULL-UPS
3 KB SNATCH L + R
4 LUNGES L + R
5 BOX JUMPS
6 PUSH-UPS
7 SQUATS
8 SIT-UPS
9 PRESS
10 BURPEE PULL-UPS

LOOKS LIKE THIS
RUN
RUN, 2 PULL-UPS
RUN, 2 PULL-UPS, 3 KB SNATCH
RUN, 2P-U, 3 KB SNATCH, 4 LUNGES
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS, 6 PUSH-UPS

OCTOBER 19. 2008

ACTIVE RECOVERY

OCTOBER 18. 2008

"TEN WHAT"

10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS

10 ROUNDS FOR TIME

OCTOBER 17. 2008

"FOR THE BOYZ"

KTE
PULL-UPS
RING DIPS
21, 15, 9, 15, 21

THEN

PUSH-UPS
ROMAN PRESS
HSPU
21, 15, 9, 15, 21

FOR TIME

OCTOBER 16. 2008

"WHAT THE LADIES WANT"

200M RUN
20 OHS
20 LUNGES
20 BOX JUMPS
20 SIT-UPS
100M RUN BACKWARDS

5 ROUNDS FINISH WITH 400M RUN

FOR TIME

OCTOBER 15. 2008

"GRACE"

30 CLEAN AND PRESS 135LBS

FOR TIME

THEN

"JONESCRAWL"

10 DEADLIFTS 115% OF BODY WEIGHT
25 BOX JUMPS 24'

3 ROUNDS FOR TIME

OCTOBER 14. 2008

WALL BALL / BALL SLAM

50, 40, 30, 20, 10
FOR TIME

OCTOBER 13. 2008

"JT"

HSPU
RING DIPS
PUSH-UPS

21, 15, 9 FOR TIME

OCTOBER 12. 2008

RECOVERY DAY

OCTOBER 11. 2008

"UNWORTHY"

SQUATS 80, KB SWING 40, PULL-UP 20
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 20, KB SWING 10, PULL-UP 5
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 80, KB SWING 40, PULL-UP 20

FOR TIME

OCTOBER 10. 2008

MAKE UP DAY
CHOSE A WOD THAT YOU MISSED

FRAN
CRAZY LADY
VOMIT CONET

OCTOBER 9. 2008

KB TABATA

KB SWING
KB SNATCH
KB CLEAN/PRESS
KB SQUAT

20SEC WORK, 10SEC RECOVER
8 ROUNDS PER MOVEMENT

OCTOBER 8. 2008

10 FOR 10

10 BOX JUMPS
EVERY MIN FOR 10 MIN

TFR PROBIE WOD

"FIGHT GONE BAD"

TC BASKETBALL

"CRAZY LADY"

OCTOBER 7. 2008

"TIRE RELAY"

5 TIRE FLIPS / JUMP IN/OUT
25M TIRE DRAG
30M FARMERS WALK
25M TIRE DRAG
5 TIRE FLIP / JUMP IN/OUT
1 PERSON PER TEAM
WHILE 2 OTHERS DO BELOW
10 SIT-UPS
10 PUSH-UPS
10 BACK EXT
10 SQUATS
50 JUMP ROPE

MAX ROUNDS IN 30 MIN

TFR PROBIE WOD

"CRAZY LADY"

OCTOBER 6. 2008

21's

PUSH-UPS 20, 19, 18, - 3, 2, 1
SIT-UPS 1, 2, 3, - 18, 19, 20

FOR TIME

OCTOBER 5. 2008

5K RUN

FOR TIME

OCTOBER 4. 2008

"FILTHY FIFTY"

50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 LUNGES
50 KTE
50 PUSH PRESS
50 BACK EXT
50 WALL BALL
50 BURPEES
50 DOUBLE UNDERS

FOR TIME

OCTOBER 3. 2008

"LIFTING TABATA"

135LB SQUATS (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
35LB KB SNATCH / CLEAN AND PRESS
L 30SEC, R 30 SEC 4MIN TOTAL
135LB DEADLIFT (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
RING PULL-UPS
20SEC WORK, 10SEC RECOVER

MAX REPS

OCTOBER 2. 2008

"CRAZY LADY"

KB SWINGS
MOUNTAIN CLIMBER
SQUATS
BURPEES
PRESS
100M RUN


15, 14, 13, 12, 11, 10
FOR TIME

OCTOBER 1. 2008

"THAT'S IT"

8 PULL-UPS
8 PUSH-UPS
8 ATOMIC SIT-UPS
8 BOX JUMPS
8 DIPS
8 KTE
8 DB PUSH PRESS
30M BEAR CRAWL
30M FARMER WALK

3 ROUNDS