Thursday, May 31, 2012

Friday, 6/01/2012

Warm up:  Dynamic

Strength:  Power Clean 5 sets of 3 reps working up to a heavy 3 reps

WOD:  Complete 6 rounds
             You have 1 minute to complete the following:
             -5 Kettle Swings 70#/55#
             -1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start

Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty.  Each penalty is 20 burpees to be completed after the last round.
Post # of penalties.

Wednesday, May 30, 2012

Tuesday, May 29, 2012

Wednesday, 5/30/2012

Warm up:  Run

Strength:  In WOD

WOD:  "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off.  So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench.  If you scale the weight, use the same weight for bench dead lift and back squat.
              -Bench 135#/95#
              -Dead Lift 135#/95#
              -Kettle Swings 70#/55#
              -Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)

Post total reps completed for each exercise and weight used.

Monday, May 28, 2012

Tuesday, 5/29/2012

Choice Day! If you did Murph on Monday, then pick a wod off the board and go. If you did not do Murph on Monday, then get it done today!

Sunday, May 27, 2012

Monday, 5/28/2012 Memorial Day

Warm up:Choice Strength: none WOD: "MURPH" FOR TIME RUN 1 MILE -100 PULL UPS -200 PUSH UPS -300 SQUATS RUN 1 MILE POST TIME

Friday, May 25, 2012

Friday, 5/25/2012

Warm up:  Choice

Strength:  Rest

WOD:  For Time:
             -100 pull ups for time
            every time you come off the bar do a 5 burpee penalty

Post time and # of burpees.

Wednesday, May 23, 2012

Tuesday, May 22, 2012

Wednesday, 5/23/2012

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time:
            -Hang Power Cleans 135# / 95#
            -Front Squat 135# / 95#
Do not drop the bar.  Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m. then pick up where you left off.

So first set pick up the bar, do one hang power clean, followed by 10 front squats.  Then without putting the bar down do 2 hang power cleans and 9 front squats, and so on until you do 10 hang power cleans followed by 1 front squat.

Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.

Post time, weight, and # of 400m runs.

Monday, May 21, 2012

Tuesday, 5/22/2012

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time:
            -Run 400m
            -Body weight Bench 30 reps
            -Run 800m
            -Body weight Bench 20 reps
            -Run 1600m
            -Body weight Bench 10 reps

Post time and weight

Sunday, May 20, 2012

Monday, 5/21/2012

Warm up:  Choice

Strength:  None

WOD:  Double Date!
            First, for time: "Annie"
            Double Unders down stairs
            GHD Sit ups up stairs
 Rest 5 minurtes
            For time:  "Grace"
            -30 Clean and Jerks 135# / 95#

Post time for both Annie and Grace

Thursday, May 17, 2012

Friday, 5/18/2012

Warm up:  Choice

Strength:  Dead Lift 4 sets 10 reps  Slow Tempo.  Keep Strict Form! Don't bounce weight!  Slight Touch and go.  Stay controlled for the entire movement.

WOD:  For time:
            -100 Double under buy in
            -Full push ups.  (use 45# plates for hands so chest goes below hands)
            -Knees to elbows

Post Dead lift weight and time.

Wednesday, May 16, 2012

Thursday, 5/17/2012

Rest Day!

Wednesday, 5/16/2012

Warm up:  Dynamic

Strength:  Front Squat 3 sets 10 reps

WOD:  For time:
            -Run washburn loop
            -50 wall balls 20#/10#
            -Run 1200m
            -35 wall balls 20#/10#
            -Run 800m
            -20 wall balls 20#/10#

Post front squat weight and time.

Monday, May 14, 2012

Tuesday, 5/15/2012

Warm up:  Dynamic

Strength:  Power Clean Find 1 rep max

WOD:  For Time:
            -Box Jumps 30"/24" : 1-2-3-4-5-6-7-8-9-10
            -Burpees:                    10-9-8-7-6-5-4-3-2-1
            -Kettle Swings 70#/35#:  10 reps each round
So 1st round will be 1 box jump then 10 burpees and 10 kettles, 2nd round will be 2 box jumps, 9 burpees, and 10 kettles, and so on.  Last round will be 10 box jumps, 1 burpee and 10 kettles.

Post Power Clean 1 rep max and time.

Sunday, May 13, 2012

Monday, 5/14/2012

Warm up:  Choice

Strength:  Bench 3-3-3-3-3  These sets should ladder up to a 3 rep max

WOD:  AMRAP 12 minutes
             -10 supine ring pull ups with feet on a box
             -7 bar dips
             -5 chest to bar pull ups
Go for range of motion and not reps!  Get as deep as possible on the dips, and as much explosion as possible on the pull ups.  These movements will help build what is needed for muscle ups.

Post bench weight and rounds completed.

Thursday, May 10, 2012

Friday, 5/11/2012

Warm up:  Run

Strength:  Dead Lift 2 reps on the minute for 12 minutes 315# / 205# or 75% of 1 rep max

WOD: Two rounds for time of:
            -3 muscle ups
            -15 Wall Ball Shots 20# / 10#
            -21 Toes to bar
            -100' Farmers Walk 70# / 35# per hand

Sub for muscle ups is either 4 bar pull ups and 4 bar dips or 3 ring pull ups and 3 ring dips

Post dead lift weight and time for wod.

Wednesday, May 9, 2012

Tuesday, May 8, 2012

Wednesday, 5/9/2012

Warm up:  Choice

Strength:  None

WOD:  "FILTHY 50's"
             For Time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders

Post time

Monday, May 7, 2012

Tuesday, 5/8/2012

Warm up:  Run Washburn Loop

Strength:  Bench 3 sets 7 reps

WOD:  5 rounds for time:
             -10 clapping push ups
             -10 pull ups
             -10 box jumps 30"/24"
             -10 ball slams as heavy as possible
             -10 kettle swings 70#/55#

Post bench weight and time.

Sunday, May 6, 2012

Monday, 5/7/2012

Warm up:  Dynamic

Strength:  Rest

WOD:  On the minute for 20 minutes:
             -15 Double Unders
             -3 Power Cleans 185# / 105#
If you fail to get the reps in the minute allowed, stop!  Complete 5 burpees for each minute not completed!
Example:  if you fail at 10 minutes, you owe 50 burpees.

Post weight used and # of burpees

Thursday, May 3, 2012

Friday, 5/4/2012

Warm Up:  Choice

Strength:  Rest

WOD:  5 rounds for max reps
             -Max reps bench press 135# / 95#
             Rest 10 seconds
             -Max reps Pull Ups
             Rest 2 minutes between rounds

Post Bench and Pull Up reps for each round.

Wednesday, May 2, 2012

Thursday, 5/3/2012

Rest day!  My Condolences to everyones legs!

Tuesday, May 1, 2012

Wednesday, 5/2/2012

Today is a hero WOD!  This Marine is a hero in every way possible.  I encourage all to read the story through the link on this post!  These are the men who fight every day!  These are the men who allow us to enjoy the freedoms we do so every day!  Please read his story and then give this workout everything you have, and do so knowing how lucky you are just to be doing so!

Warm up:  Choice

Strength: None

              -RUN 400M
              -29 BACK SQUATS 135# / 95#



First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Tuesday, 5/01/2012

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 14 minutes
             -7 Supine Ring Pull Ups
             -7 Knees to elbows
             -7 Clapping Push Ups

Post rounds completed