Warm up: Dynamic
Strength: Bench 4 sets 7 reps
WOD: AMRAP 20 minutes
-Run 400m
2 rounds
-5 Pull ups
-10 Push ups
-15 Squats
Post Bench weight and # of rounds completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, July 22, 2012
Friday, July 20, 2012
Friday, 7/20/2012
Warm up: Choice
Strength: Bench 2 sets max reps 60% of 1 rep max
WOD: 3 rounds each for time
Run 1 gasser (50yards down and back x2)
-5 strict pull ups
-10 ab mat sit ups
-15 supine ring pull ups
Rest 3 minutes between rounds.
Post bench weight and reps, and times for each round.
Strength: Bench 2 sets max reps 60% of 1 rep max
WOD: 3 rounds each for time
Run 1 gasser (50yards down and back x2)
-5 strict pull ups
-10 ab mat sit ups
-15 supine ring pull ups
Rest 3 minutes between rounds.
Post bench weight and reps, and times for each round.
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Wednesday, 7/18/2012
Warm up: Dynamic
Strength: Rest
WOD: Stations Not for time! Complete 3 rounds
1: Straight Leg Dead Lift 95#/65#
1 Set 10 Reps with tempo of 3 count down 2 count up
2: GHD Sit ups
1 set 15 reps with tempo 3 count down 2 count up
3: Row or Ride Aerodyne for 5 minutes
Do 10 minutes of static stretching after completion!
Strength: Rest
WOD: Stations Not for time! Complete 3 rounds
1: Straight Leg Dead Lift 95#/65#
1 Set 10 Reps with tempo of 3 count down 2 count up
2: GHD Sit ups
1 set 15 reps with tempo 3 count down 2 count up
3: Row or Ride Aerodyne for 5 minutes
Do 10 minutes of static stretching after completion!
Monday, July 16, 2012
Tuesday, 7/17/2012
Warm up: Run
Strength: Squat 3 sets 5 reps
This is 3 work sets of the same weight for 5 reps. Warm up sets do not count!
WOD: "500 REPS"
For time complete 500 reps. Start with the first exercise and do as many reps as possible. When set is broken, move on to the the next exercise and do as many reps as possible until set is broken. Continue this until you get to 500 reps.
-Double Unders
-Wall Balls 20# / 10# A miss of the target counts as a break and you need to move to the next exercise.
-Box push ups A pause in reps counts as a break.
-Pull ups
When set of pull ups are broken, start back with double unders.
Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.
POST Squat weight, time and number of rounds needed to complete 500 reps.
Strength: Squat 3 sets 5 reps
This is 3 work sets of the same weight for 5 reps. Warm up sets do not count!
WOD: "500 REPS"
For time complete 500 reps. Start with the first exercise and do as many reps as possible. When set is broken, move on to the the next exercise and do as many reps as possible until set is broken. Continue this until you get to 500 reps.
-Double Unders
-Wall Balls 20# / 10# A miss of the target counts as a break and you need to move to the next exercise.
-Box push ups A pause in reps counts as a break.
-Pull ups
When set of pull ups are broken, start back with double unders.
Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.
POST Squat weight, time and number of rounds needed to complete 500 reps.
Sunday, July 15, 2012
Monday, 7/16/2012
Warm up: Choice
Strength: Rest
WOD: "ELIZABETH"
For time:
21-15-9
-Power Cleans 135# / 95#
-Ring Dips
Post Time
Strength: Rest
WOD: "ELIZABETH"
For time:
21-15-9
-Power Cleans 135# / 95#
-Ring Dips
Post Time
Thursday, July 12, 2012
Friday, 7/13/2012
Warm up: Choice
Strength: Rest
WOD: For Time
-Run 400m
-21-15-9
-Box Jumps 24"/18"
-True Push ups
-Run 400m
-21-15-9
-Ball Slams
-Double Unders
-Run 400m
Post Time
Strength: Rest
WOD: For Time
-Run 400m
-21-15-9
-Box Jumps 24"/18"
-True Push ups
-Run 400m
-21-15-9
-Ball Slams
-Double Unders
-Run 400m
Post Time
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Wednesday, 7/11/12
Warm Up: Choice
Strength: 3/4 Body Weight Power Clean
10-9-8-7-6-5-4-3-2-1
Same as before, not for time, but take minimal rest between sets. The goal here is to see where you are at in terms of being able to complete "Linda".
WOD: 3 rounds for time:
-30 unbroken Wall Balls 20# / 10#
-20 double unders
Wall Balls must be unbroken! If set is broke, perform 10 burpee penalty before continuing.
Post Power Clean weight / time and time for WOD.
Strength: 3/4 Body Weight Power Clean
10-9-8-7-6-5-4-3-2-1
Same as before, not for time, but take minimal rest between sets. The goal here is to see where you are at in terms of being able to complete "Linda".
WOD: 3 rounds for time:
-30 unbroken Wall Balls 20# / 10#
-20 double unders
Wall Balls must be unbroken! If set is broke, perform 10 burpee penalty before continuing.
Post Power Clean weight / time and time for WOD.
Monday, July 9, 2012
Tuesday, 7/10/2012
Warm up: Choice
Strength: Body Weight Bench
10-9-8-7-6-5-4-3-2-1
Again, not for time but try to use minimal rest between sets. Keep track of your total time completing this, as this will give you a good idea of what to expect for "LINDA"
WOD: 5 rounds for time
-15 ab mat sit ups
-10 pull ups
-5 Burpees
Post Bench Weight and Time.
Strength: Body Weight Bench
10-9-8-7-6-5-4-3-2-1
Again, not for time but try to use minimal rest between sets. Keep track of your total time completing this, as this will give you a good idea of what to expect for "LINDA"
WOD: 5 rounds for time
-15 ab mat sit ups
-10 pull ups
-5 Burpees
Post Bench Weight and Time.
Sunday, July 8, 2012
Monday, 7/09/2012
Warm up: Run
Strength: Dead Lift 1 1/2 times body weight
10-9-8-7-6-5-4-3-2-1
This is not for time, but try to get through it with minimal rest between sets.
WOD: 5 rounds each for time
-Run 200m
-15 wall balls 20#/10#
-10 box jumps 24"/18"
-5 Power Cleans 185# / 135#
Rest 3 minutes between rounds
Post Dead Lift weight, and time for EACH round!
Strength: Dead Lift 1 1/2 times body weight
10-9-8-7-6-5-4-3-2-1
This is not for time, but try to get through it with minimal rest between sets.
WOD: 5 rounds each for time
-Run 200m
-15 wall balls 20#/10#
-10 box jumps 24"/18"
-5 Power Cleans 185# / 135#
Rest 3 minutes between rounds
Post Dead Lift weight, and time for EACH round!
Thursday, July 5, 2012
Friday, 7/6/2012
Warm up: Run
Strength: Bench Find 20 rep max (heaviest possible weight that you can complete 20 reps of)
WOD: On the minute for 20 minutes complete
-1 dead lift 155#/105#
-1 hang power clean 155#/105#
-1 front squat 155#/105#
-5 knees to elbows
10 burpee penalty for every minute under 20 not completed
Post Bench Weight and rounds completed.
Strength: Bench Find 20 rep max (heaviest possible weight that you can complete 20 reps of)
WOD: On the minute for 20 minutes complete
-1 dead lift 155#/105#
-1 hang power clean 155#/105#
-1 front squat 155#/105#
-5 knees to elbows
10 burpee penalty for every minute under 20 not completed
Post Bench Weight and rounds completed.
Tuesday, July 3, 2012
Wednesday, 7/4/2012
We will be having a group workout around 7:30 in the morning. If you can make it then, great! If not do the following.....
Warm up: Choice
Strength: Rest
WOD: Pick a wod from the board and have at it!
Happy 4 of July to everyone.
Warm up: Choice
Strength: Rest
WOD: Pick a wod from the board and have at it!
Happy 4 of July to everyone.
Monday, July 2, 2012
Tuesday, 7/03/2012
Warm Up: Choice
Strength: Press 3 sets 10 reps
WOD: FOR TIME:
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
1-2-3-4-5-6-7-8-9-10
Plyo push ups on a ball
Run 100m after each round
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: FOR TIME:
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
1-2-3-4-5-6-7-8-9-10
Plyo push ups on a ball
Run 100m after each round
Post press weight and time.
Sunday, July 1, 2012
Monday, 7/02/2012
Warm up: Run
Strength: Squat 5 sets 3 reps
WOD: For Time:
-50 Wall Balls 20#/10#
-40 GHD Sit Ups
-30 Box Jumps 30"/24"
-20 Knees to Elbows
-10 Burpee Box Jumps 24"/18"
Post squat weight and time.
Strength: Squat 5 sets 3 reps
WOD: For Time:
-50 Wall Balls 20#/10#
-40 GHD Sit Ups
-30 Box Jumps 30"/24"
-20 Knees to Elbows
-10 Burpee Box Jumps 24"/18"
Post squat weight and time.
Thursday, June 28, 2012
Friday, 6/29/2012
Warm up: Dynamic
Strength: Bench 3-3-3-3-3 This means add weight each set building to a tough 3 reps
WOD: 5 rounds each for time
-30 air squats
-run 400m as fast as possible
REST 3 minutes between each round.
Air squats need to be full depth with hips locking all the way out at the top!
Post bench weight for heaviest set and time for EACH round.
Strength: Bench 3-3-3-3-3 This means add weight each set building to a tough 3 reps
WOD: 5 rounds each for time
-30 air squats
-run 400m as fast as possible
REST 3 minutes between each round.
Air squats need to be full depth with hips locking all the way out at the top!
Post bench weight for heaviest set and time for EACH round.
Wednesday, June 27, 2012
Tuesday, June 26, 2012
Wednesday, 6/27/2012
Warm up: Choice
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Monday, June 25, 2012
Tuesday, 6/26/2012
Warm up: Choice
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Sunday, June 24, 2012
Monday, 6/25/2012
Warm up: Run
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Thursday, June 21, 2012
Friday, 6/22/2012
Warm up: Run or Row
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Wednesday, June 20, 2012
Tuesday, June 19, 2012
Wednesday, 6/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Monday, June 18, 2012
Tuesday, 6/19/2012
Warm up: Dynamic
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Sunday, June 17, 2012
Monday, 6/18/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Thursday, June 14, 2012
Friday, 6/15/2012
Warm up: Choice
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Wednesday, June 13, 2012
Tuesday, June 12, 2012
Wednesday, 6/13/2012
Warm up: Run
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Monday, June 11, 2012
Tuesday, 6/12/2012
Warm up: Dynamic
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Sunday, June 10, 2012
Monday, 6/11/2012
Warm Up: Choice
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Thursday, June 7, 2012
Friday, 6/08/2012
Warm up: Run
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Wednesday, 6/06/2012
Warm up: Choice
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Monday, June 4, 2012
Tuesday, 6/05/2012
Warm up: Dynamic
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Sunday, June 3, 2012
Monday, 6/04/2012
Warm up: Choice
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
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
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.
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.
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:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-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.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-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
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"
50-40-30-20-10
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
Strength: None
WOD: Double Date!
First, for time: "Annie"
50-40-30-20-10
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
30-25-20-15-10-5
-Full push ups. (use 45# plates for hands so chest goes below hands)
-Knees to elbows
Post Dead lift weight and time.
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
30-25-20-15-10-5
-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
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.
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.
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.
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.
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
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.
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
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.
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
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!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: None
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-RUN 400M
-29 BACK SQUATS 135# / 95#
POST TIME AND GET AFTER IT!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: None
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-RUN 400M
-29 BACK SQUATS 135# / 95#
POST TIME AND GET AFTER IT!
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
Strength: Rest
WOD: AMRAP 14 minutes
-7 Supine Ring Pull Ups
-7 Knees to elbows
-7 Clapping Push Ups
Post rounds completed
Sunday, April 29, 2012
Monday, 4/30/2012
Warm up: Dynamic
Strength: Bench 3 sets 5 reps
WOD: AMRAP 7 minutes
-7 power cleans 135# / 95#
-7 burpees
Post Bench weight and # of rounds completed
Strength: Bench 3 sets 5 reps
WOD: AMRAP 7 minutes
-7 power cleans 135# / 95#
-7 burpees
Post Bench weight and # of rounds completed
Thursday, April 26, 2012
Friday, 4/27/2012
Warm up: Choice
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Wednesday, April 25, 2012
Tuesday, April 24, 2012
Wednesday, 4/25/2012
Warm up: Run
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
Monday, April 23, 2012
Tuesday, 4/24/2012
Warm Up: Run 1 mile
Strength: Bench 4 sets 10 reps
WOD: For time
-300 calories on either row or the aerodyne
Post bench weight and time
Strength: Bench 4 sets 10 reps
WOD: For time
-300 calories on either row or the aerodyne
Post bench weight and time
Sunday, April 22, 2012
Monday 4/2
Warm up: Choice
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Thursday, April 19, 2012
Friday, 4/20/2012
Warm Up: Choice
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Wednesday, 4/18/2012
Warm up: Choice
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Monday, April 16, 2012
Tuesday, 4/17/2012
Warm up: Run or Row
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Sunday, April 15, 2012
Monday, 4/16/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Thursday, April 12, 2012
Friday, 4/13/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Wednesday, 4/11/2012
Warm Up: Dynamic
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Monday, April 9, 2012
Tuesday, 4/10/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Sunday, April 8, 2012
Monday, 4/9/2012
Warm up: Run
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Thursday, April 5, 2012
Friday, 4/06/2012
Warm Up: Choice
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Wednesday, 4/04/2012
Warm Up: Choice
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Monday, April 2, 2012
Tuesday, 4/03/2012
Warm up: row or ride
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Sunday, April 1, 2012
Monday, 4/2/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Wednesday, 3/28/2012
Warm up: Work on some dynamics with some gymnastic work i.e. handstand pushups, plank work, muscle ups etc etc
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Monday, March 26, 2012
Tuesday, 3/27/2012
Warm Up: Choice
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Sunday, March 25, 2012
Monday, 3/26/2012
Warm up: Run or Ride
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Thursday, March 22, 2012
Friday, 3/23/2012
Warm up: Choice
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Wednesday, 3/21/2012
Warm up: Choice
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Monday, March 19, 2012
Tuesday, 3/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday, March 18, 2012
Monday, 3/19/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Wednesday, March 14, 2012
Friday, 3/16/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Tuesday, March 13, 2012
Wednesday, 3/14/2012
Warm Up: Dynamic with extra Stretching
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Monday, March 12, 2012
Tuesday, 3/13/2012
Warm up: Choice
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Sunday, March 11, 2012
Monday, 3/12/2012
Warm Up: Run
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Thursday, March 8, 2012
Friday, 3/09/2012
Warm up: Run 1 mile
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Wednesday, 3/7/2012
Warm Up: Dynamic
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Monday, March 5, 2012
Tuesday, 3/6/2012
Warm Up: Row 1600m or Ride 2 miles on Aerodyne
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Sunday, March 4, 2012
Monday, 3/05/2012
Warm up: Choice
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Thursday, March 1, 2012
Friday, 3/02/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
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