Friday 20141128

Warm up: 400m run,  50 mountain climbers,  50
crunchies
WOD: 4 rounds of
10 diamond push ups
10 double crunch sit ups
15 spiderman push ups (l+r=1)
15 sprinter toe touches (l+r=1)
25 c2f push ups
25 abmat butterfly sit ups
50 double unders

Thursday 20141127

HAPPY THANKSGIVING
Enjoy your day.

Wednesday 20141126

Warm up: Row 500m, 25 c2f push ups, 25 split jump lunges (l+r=1)
WOD: CFT
5 Deadlifts @ 185/115#
5 Push Press @ 95/55#
200m Run
10 Deadlifts @ 185/115#
10 Push Press @ 95/55#
400m Run
15 Deadlifts @ 185/115#
15 Push Press @ 95/55#
800m Run
10 Deadlifts @ 185/115#
10 Push Press @ 95/55#
400m Run
5 Deadlifts @ 185/115#
5 Push Press @ 95/55#
200m Run

Tuesday 20141125

Warm up: 400m run,  40 abmat sit ups, 4 × 20 sec handstand
WOD: 5 rounds, 3min each with 1 min rest
(1min ea exercise max reps)
Kb Swings @ 53/35#
Row for distance
Burpee  C2B  pull ups

Monday 20141124

Warm up: 500m row,  25 air squats,  25 push ups
WOD: 15min AMRAP
5 squat thrusters @ 95/45#
10m bear crawl
5 burpees
10m bear crawl backwards

Friday 20141121

Warm up: 400m run, 30 burpees,  20 double crunch sit ups, 100 jumprope
WOD: 6 rounds of
6 box jumps @ 36/27"
9 each, single arm dumbbell snatch @ 40/20#
54 double unders

Thursday 20141120

Warm up: 500m row, 50 push ups, 50 sprinter toe touches
WOD: 15min EMOTM
2 clean and press @ bodyweight
2 HSPU

     

Wednesday 20141119

Warm up: 500m row, 40 air squats, 30 sit ups, 20 burpees
WOD: 4 rounds of
400m run and
Complete 7 rounds of
1 snatch @ 95/45#
1 snatch to overhead squat @ 95/45#

Tuesday 20141118

Warm up: 500m row,  50 abmat sit ups, 50 sprinter toe touches
WOD: 12 min AMRAP
3 KB swings @ 53/35#
6 GHDs
9 K2E

Monday 20141117

Warm up: 20 C2F push ups,  20 GHDs, 20 air squats,  20 back extensions
WOD: complete for time
1000m row
10 burpees
800m row
20 burpees
600m row
30 burpees
400m row
40 burpees
200m row
50 burpees

Friday 20141114

Warm up: 500m row,  25 push ups,  25 sit ups
WOD: "NUTTS" complete for time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Thursday 20141113

Warm up: 400m run, 30 over/ unders, 20 split jump lunges
WOD: "Wittman" Seven rounds for time of:
15 Kettlebell swing @ 53#
15 Power clean @ 95/45#
15 Box jumps @ 24/20"

Wednesday 20141112

Warm up: 500m row, 25 air squats,  25 push ups
WOD: "GATOR" 8 Rounds for time
5 Front Squats @ 185/115#
26 ring push ups

Warm up: 500m row, 25 K2E
WOD: “Holbrook“Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.

Monday 20141110

Warm up: 500m row, 25 Spiderman push ups, 25 Sprinter toe touches
WOD: "McGhee" 30min AMRAP
5 Deadlifts @ 275/185#
13 Push ups
9 Box jumps @ 24/20"

Friday 20141107

Warm up: 500m row, 25 push ups, 25 sit ups
WOD: 21-18-15-12-9-6-3
Pull up (all over hand)
Bench press @ 50% bw
GHDs

Thursday 20141106

Warm up: 800m run,  40 air squats, 20 burpees
WOD: 10min AMRAP
15 double crunch sit ups
10 split jump lunges with 25# plate
5 HSPU

Wednesday 20141105

Warm up: 500m row,  40 over/ unders, 30 crunchies,
20 burpees, 10 pull ups
WOD: 5 rounds of
9 Deadlifts @ 135/85#
6 Hang Snatches @ 135/85#
3 Overhead Squats @ 135/85#

Tuesday 20141104

Warm up: 500m row, 40 push ups,  30 crunchies,  20
Burpees,  10 pull ups
WOD: 5 rounds of
400m run
30 KB swings @ 53/35#
30  spiderman push ups (15 ea side)

Monday 20141103

Warm up: 400m run, 30 pull ups, (5)20 second handstand
with 20 seconds rest in between
WOD: 4 rounds of
800m run
50 air squats