Warm up: 400m run, 20 GHDs, 20 split jump lunges, 100 jumprope
WOD: 5 rounds of
40 sprinter toe touches
30 box jumps @ 24/20"
20 Russian twist @ 35/26#
10 Front rack lunges @ 95/65#
One for One
L=1, R=2
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Monday, June 29, 2015
Friday 20150626
Warm up: 400m run, 40 push ups, 20 air squats, 100
single jumprope
WOD: "GHOST" 6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest
All are max reps
single jumprope
WOD: "GHOST" 6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest
All are max reps
Friday, June 26, 2015
Thursday 20150625
Warm up: 500m row, 10 push press @50% bodyweight,
10 burpees
WOD: 10min Ascending AMRAP
Hand release push ups
C2B pull-ups
10 burpees
WOD: 10min Ascending AMRAP
Hand release push ups
C2B pull-ups
Wednesday, June 24, 2015
Wednesday 20150624
Warm up: 500m row, 25 air squats , 25 hand release
push ups
WOD: 3 rounds of
800m run
30 wallball shots @ 20/12#
100 double unders
push ups
WOD: 3 rounds of
800m run
30 wallball shots @ 20/12#
100 double unders
Tuesday, June 23, 2015
Tuesday 20150623
Warm up: 500m row, 25 push ups, 25 abmat sit ups,
25 over/unders
WOD: complete for time
50 GHDs
15 Snatches @ 135/85#
25m overhead barbell walk @ 135/85#
25 Burpee bar hops
25m overhead barbell walk @ 135/85#
15 Snatches @ 135/85#
25 over/unders
WOD: complete for time
50 GHDs
15 Snatches @ 135/85#
25m overhead barbell walk @ 135/85#
25 Burpee bar hops
25m overhead barbell walk @ 135/85#
15 Snatches @ 135/85#
Monday, June 22, 2015
Monday 20150622
Warm up: 500m row, 40 abmat sit ups, 30 push ups,
20 t2b, 10 burpees
WOD: 6 rounds of
50 double unders
10 pull ups
5 HSPU
20 t2b, 10 burpees
WOD: 6 rounds of
50 double unders
10 pull ups
5 HSPU
Friday, June 19, 2015
Friday 20150619
Warm up: 400m run, 20 push ups, 20 abmat sit ups, 20 air squats
Skill: 10 Bar muscle ups
WOD: Complete for time:
1000m row, then
5 rounds of:
50m Farmers carry @ 53/35#
10 Front squats @ 155/105#
Skill: 10 Bar muscle ups
WOD: Complete for time:
1000m row, then
5 rounds of:
50m Farmers carry @ 53/35#
10 Front squats @ 155/105#
Thursday, June 18, 2015
Thursday 20150618
Warm up: 500m row, 25 GHDs, 25 burpees
WOD: complete for time
50 K2E
50 Floor press @ 115/65#
50 Floor sweepers (center) 115/65#
50 Ring dips
50 Kettlebell swings @ 53/35#
WOD: complete for time
50 K2E
50 Floor press @ 115/65#
50 Floor sweepers (center) 115/65#
50 Ring dips
50 Kettlebell swings @ 53/35#
Wednesday 20150617
Warm up: 400m run, 30 push ups, 20 GHDs, 100 jumprope
WOD: 15min AMRAP
15 crab walk
15 lunges
15 burpees
30m sprint
30 Double unders
WOD: 15min AMRAP
15 crab walk
15 lunges
15 burpees
30m sprint
30 Double unders
Tuesday, June 16, 2015
Tuesday 20150616
Warm up: 500m row, 25 abmat sit ups, 25 over/ unders
WOD: 4 rounds of
400m run
20 snatch grip deadlifts @ 135/85#
40 sprinter toe touches
10 snatches @ 135/85#
WOD: 4 rounds of
400m run
20 snatch grip deadlifts @ 135/85#
40 sprinter toe touches
10 snatches @ 135/85#
Sunday, June 14, 2015
Monday 20150615
Warm up: 500m row, 40 hand release push ups, 30 mountain climbers,
20 burpees, 100 jumprope
WOD: 5 rounds of
5 Bench press @ bodyweight
10 SDHP @ 115/65#
15 Wallball shots @ 20/12#
20 burpees, 100 jumprope
WOD: 5 rounds of
5 Bench press @ bodyweight
10 SDHP @ 115/65#
15 Wallball shots @ 20/12#
Friday, June 12, 2015
Friday 29150612
Warm up: 500m row, 25 back extensions,
WOD: 6min AMRAP
3 Deadlifts @ 325/185#
9 GHDs
WOD: 6min AMRAP
3 Deadlifts @ 325/185#
9 GHDs
Thursday 20150611
Warm up: 500m row, 25 push ups, 25 air squats
Skill: 1 mile sprint
WOD: "Grace" under fire
30 pull ups
10 Clean and press @ 135/95#
20 pull ups
20 Clean and press @ 135/95#
10 pull ups
**30 Clean and press @ 135/95#
** "Grace"
Skill: 1 mile sprint
WOD: "Grace" under fire
30 pull ups
10 Clean and press @ 135/95#
20 pull ups
20 Clean and press @ 135/95#
10 pull ups
**30 Clean and press @ 135/95#
** "Grace"
Wednesday, June 10, 2015
Wednesday 20150610
Warm up: 500m row, 25 split jump lunges, 25 over/ unders
WOD: "Hall" 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
WOD: "Hall" 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
Tuesday, June 9, 2015
Tuesday 20150609
Warm up: basic (run)
Skill: 800m row for time
WOD: 10 down to 1
T2B
Box jumps @ 30/24"
Skill: 800m row for time
WOD: 10 down to 1
T2B
Box jumps @ 30/24"
Monday, June 8, 2015
Monday 20150608
Warm up: basic (jumprope)
WOD: complete for time
1000m row then,
10 rounds of:
10 sit ups
10 push ups
Then,
800m run
50 burpees
WOD: complete for time
1000m row then,
10 rounds of:
10 sit ups
10 push ups
Then,
800m run
50 burpees
Friday, June 5, 2015
Friday 20150605
Warm up: 400m run, 30 push ups, 20 GHDs, 10 burpees
WOD: 5 rounds of 1min max reps in each station
with a 1 min rest
Abmat sit ups
row for calories
push press @ 75/50#
WOD: 5 rounds of 1min max reps in each station
with a 1 min rest
Abmat sit ups
row for calories
push press @ 75/50#
Thursday, June 4, 2015
Thursday 20150604
Warm up: 500m row, 40 abmat sit ups, 30 mountain climbers, 20
Over/unders, 10 burpees
WOD: 5 rounds of
400m run
15 Pull-ups
5 Snatches @ 135/95#
Over/unders, 10 burpees
WOD: 5 rounds of
400m run
15 Pull-ups
5 Snatches @ 135/95#
Wednesday, June 3, 2015
Wednesday 20150603
Warm up: 500m row, 40 diamond push ups, 30
Hang cleans @ 45#, 20 GHDs, 10 burpees
WOD:
" Elizabeth" 21-15-9
Cleans @ 135/95#
Ring dips
Hang cleans @ 45#, 20 GHDs, 10 burpees
WOD:
Cleans @ 135/95#
Ring dips
Tuesday, June 2, 2015
Tuesday 20150602
Warm up: 500m row, 40 push ups, 30 air squats, 20
sec × 5 plank w/10sec rest
WOD: 3 rounds of
10 Front squats @ 135/85#
10m alligator walk
10 burpees
10m alligator walk
sec × 5 plank w/10sec rest
WOD: 3 rounds of
10 Front squats @ 135/85#
10m alligator walk
10 burpees
10m alligator walk
Monday, June 1, 2015
Monday 20150601
Warm up: 500m row, 25 GHDs, 25 Burpees
WOD: 5 rounds of
10 Bench press @ 75% bodyweight
20 calories on rower
WOD: 5 rounds of
10 Bench press @ 75% bodyweight
20 calories on rower