WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Heavy Bag + Situps

Warmup:
3x15 ring dips
3x15 medicine ball cleans

WOD: "Heavy Bag + Situps"
Three sets of 21-15-9 reps of:

• situps
• heavy bag hoists

Time 8:19

21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

WOD: "21-15-9 Triplet"
Three sets of 21-15-9 reps for time of:

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

4 Round Triplet

Warmup:
3x15 wall ball (20#)
3x15 overhead squats (pvc)
pistol practice
handstand pushup practice

WOD: "4 Round Triplet"
4 rounds of the following (max reps):

• 45 sec - push press (135#)
• 45 sec - situps
• 45 sec - kettlebell swings (1.5 pood)
• 1 min rest

Averaged 45-55 reps per round

Thruster-Situp-Track Run

Warmup:
3x10 kettlebell snatch
3x10 back extensions
3x10 knees to elbows

WOD: "Thruster-Situp-Track Run"
For time (Rx thrusters = 115#):

• 400 meter run
• 10 situps + 1 thruster
• 10 situps + 2 thrusters
• 10 situps + 3 thrusters
• 10 situps + 4 thrusters
• 400 meter run
• 10 situps + 5 thrusters
• 10 situps + 6 thrusters
• 10 situps + 7 thrusters
• 400 meter run
• 10 situps + 8 thrusters
• 10 situps + 9 thrusters
• 10 situps + 10 thrusters
• 400 meter run

Time 25:15 as Rx

This works out to 100 situps, 55 thrusters at 115#, & 1600 meter run.

Bear Crawl, Situp, Clean & Jerk

Warmup:
15 situps
3x15 back extensions
15 pullups
clean & jerk practice (45#)

WOD: "Bear Crawl, Situp, Clean & Jerk"
4 rounds for time of:

• 10 clean & jerks (115#)
• bear crawl across indoor soccer field
• 25 situps
• bear crawl back to barbell

Time 16:05 as Rx

TGIF-Run, Deadlift, Situp

Warmup:
3x15 sumo deadlift high pull w/ 1.5 pood kettlebell
3x15 pushups
3x15 good mornings

WOD: "TGIF-Run, Deadlift, Situp"
4 rounds for time of:

• Run 400 meters (3 laps)
• 15 deadlifts (220#)
• 20 situps w/ 20# medicine ball

Time 20:10

I shouldn't have taken a 10-second breather between the last deadlifts. I wanted to break 20 minutes.

ANGIE

Warmup:
3x10 walking lunges
3x10 knees to elbows
3x10 dips

WOD: "ANGIE"
For time:
100 pullups
100 pushups
100 squats
100 situps

Time 38:27 minutes

Compare to 11/10/08

My arms gave out on this one after about 50 kipping pullups. I switched to slow jumping pullups to finish out the 100 reps. I got to work out with Sherry today, which was a rare treat. She is doing really well. She still needs a crossfit name. She doesn't like the ones I come up with.

RAGU

Warmup:
3x15 air squats
3x15 elevated pushups (large box)
3x15 light deadlifts

WOD: "RAGU (It's in There)"
4 exercises for time:

• 25 walking lunges
• 50 wall ball w/ 20 lb ball
• 75 situps
• 100 box jumps (24" box)

Time 16:02 minutes

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350