Monday, June 30, 2014

Tuesday, 7/1/2014

Warm up:  Dynamic

Strength:  Rest

WOD:  2 rounds
             -Run 200m
              rest 1:1
             -Run 400m
              rest 1:1
             -Run 600m
              rest 1:1

Rest 1:1 means if you rest for whatever your time for the run was.  IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m.  If your 400m is 2 minutes then you rest 2 minutes before running 600m.

Post times for each run.

Sunday, June 29, 2014

Monday, 6/30/3014

Warm up:  Choice

Strength:  In WOD

WOD:  4 Rounds each for time:
             -10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
             -10 pull ups
             -Run 200m
             -10 push press 115# / 65#
             -10 ab mat sir ups
             -Run 200m
             -10 kettle swings 70# / 55#
             -10 burpees
 
Rest 5 minutes between rounds

Post weight used and time for each round.

Thursday, June 26, 2014

Friday, 6/27/2014

Warm up:  Choice

Strength:  Rest

WOD:  4 rounds for time:
             -50 calorie row
             -25 ghd sit ups
             -15 burpees

Post time.

Tuesday, June 24, 2014

Wednesday, 6/25/2014

Warm up:  Choice

Strength:  In WOD

WOD:  4 rounds
            -Run 400
            -15 Dead lift 225#/135#
           
            Concentrate on form!  Focus on breathing for Deadlifts.

Post weight and time.
           

Monday, June 23, 2014

Tuesday, 6/24/2014

Warm up: Dynamic

Strength:  None

WOD:  4 rounds for time
             -Run 1 gasser
             -10 Thrusters 95#/65#
             -10 Box Jumps 24"/20"
             -20 GHD Sit ups

Gasser is 50yards down and back 2 times.  Total of 200yards


Post time.

Sunday, June 22, 2014

Monday, 6/23/2014

Warm up: Choice

Strength:  None

WOD:  On the minute for 20 minutes:
             Odd minutes: 1,3,5,7,9,11,13,15,17.19
             -7 Supine Ring Pull ups
             -5 Bar Dips
             -7 Knees to Elbows
             Even minutes: 2,4,6,8,10,12,14,16,18,20
             -10 push ups
             -5 pull ups
             -10 ab mat sit ups

For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.

Post # of penalties.

Thursday, June 19, 2014

Friday, 6/20/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  For time:
             -Row 250m
             -30 Power Cleans 135#/75#
             -30 Kettle Swings 55#/35#
             -Row 250m
             -20 Power Cleans
             -20 Kettle Swings
             -Row 250m
             -10 Power Cleans
             -10 Kettle Swings
             -Row 250m

Post time.

Wednesday, June 18, 2014

Tuesday, June 17, 2014

Wednesday, 6/18/2014

Warm up:  Choice

Strength:  None

WOD:  3 rounds for time:
             -Run 800m
             -30 ab mat sit ups
             -30 wall balls 25#/15#

Post time.

Monday, June 16, 2014

Tuesday, 6/17/2014

Warm up:  Run, row or ride 10 minutes

Strength:  None

WOD:  3 cycles
             AMRAP 5 minutes
             -7 box jumps 24"/20"
             -7 burpees
             -7 knees to elbows
             -20 double unders
             Rest 3 minutes between cycles.

Post rounds completed for each cycle.

Sunday, June 15, 2014

Monday, 6/16/2014

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
              10-9-8-7-6-5-4-3-2-1
             -Back Squat body weight or greater
             -Power Cleans 75% body weight

Post weights and time.

Friday, June 13, 2014

Friday, 6/13/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  8 Rounds for time:
              -8 burpees
              -8 Box Jumps 24"/20"
              -8 Thrusters 95#/55#

Post time.

Tuesday, June 10, 2014

Wednesday, 6/11/2014

Warm up:  Choice

Strength:  Rest

WOD:  for total calories
              6 rounds of
             1 minute on 45 seconds off
              -Airdyne
              -Row

So, you will start out on Airdyne.  Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.

Total work time will be 12 minutes.

Total time of wod will be 21 minutes.

Post total calories for Airdyne and Row.

Monday, June 9, 2014

Tuesday, 6/10/2014

Warm up:  Dynamic

Strength:  Bench find a 1 rep max

WOD:  For time:
             21-15-9
             -Pull ups
             -Bar dips
             -Push Press 95#/55#

Post bench weight and time.

Sunday, June 8, 2014

Monday, 6/09/2014

Warm up:  Choice

Strength:  None

WOD:  Part 1:  AMRAP 10 minutes
                         -10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!)  If you aren't locked out, don't do the rep!
                         -15 ab mat sit ups
           
              Rest 5 minutes

             Part 2:  5 rounds for time:
                         -40 air squats (FULL Depth and Full lockouts of the hips at the top!)
                         -Run 200m

Post rounds completed for Part 1 and time for Part 2.

Thursday, June 5, 2014

Friday, 6/6/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
               Choose weight for entire wod:  Girls between 35# and 55#. Guys between 55#-70#
             -100m Farmer Carry with kettle-bells or dumbbells in each hand
             -20 Kettle swings with whatever weight you are using for farmer carry
             -100m Farmer Carry
             -20 Knees to elbows
             -100m Farmer Carry
             -20 burpees
             -100m Farmer Carry
             -20 burpees
             -100m Farmer Carry
             -20 Knees to elbows
             -100m Farmer Carry
             -20 Kettle swings
             -100m Farmer Carry

Post weight used and time.

Tuesday, June 3, 2014

Wednesday, 6/4/2014

Warm up: Choice

Strength:  Rest

WOD:  4 rounds each for time
            -Run 400m
             Rest 3 to 1 between rounds.  (If it takes you 1:30 rest 4:30)

Post times for each round.

Monday, June 2, 2014

Tuesday, 6/3/2014

Warm up:  Choice

Strength:  Rest

WOD:  4 total rounds
             AMRAP 3 minutes
              -5 Pull ups
              -7 Kettle Swings 55# / 35#
              -10 Push ups
             Rest 5 minutes between rounds.

Post rounds completed for each.

Sunday, June 1, 2014

Monday, 6/2/2014

Warm up:  Choice

Strength:  In WOD (Remember, this means the focus of the WOD is STRENGTH!)

WOD:  4 rounds for time:
             -Run 800m
             -25 GHD Sit ups
             -10 Back Squats (Choose weight, but go heavy.  Take the extra rest if needed!)
               Choose a weight that is a difficult set of 10!)

Post squat weight and time.