Warm up: basic (run)
Stretch: legs and shoulders
Skill/Strength: Bench 1-1-1-1-1
WOD: 3 rounds of:
20 KB swings @ 53#
20 pull ups
20 wallball shoots @ 20/14#
Thursday, December 27, 2012
Wednesday, December 26, 2012
Thursday 20121227
Warm up: basic (row)
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air above other heel)
25m sprint
25 double unders
25m sprint
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air above other heel)
25m sprint
25 double unders
25m sprint
Wednesday 20121226
Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#
Tuesday, December 25, 2012
Monday, December 24, 2012
Monday 20121224
Warm up: basic( jumprope)
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)
MERRY CHRISTMAS EVERYONE!
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)
MERRY CHRISTMAS EVERYONE!
Friday, December 21, 2012
Friday 20101221
warm up: basic ( row 800m)
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#
Wednesday, December 19, 2012
Thursday 20121220
Warm up: basic (run)
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :
row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)
*add all reps plus calories for each round
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :
row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)
*add all reps plus calories for each round
Wednesday 20121219
Warm up: basic (row 800m)
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#
Monday, December 17, 2012
Tuesday 20121218
Warm up: basic (run)
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
7 pull ups
5 ring dips
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
7 pull ups
5 ring dips
Sunday, December 16, 2012
Monday 20121217
Warm up:Basic (jumprope 100 singles or 50 DU)
Stretch: Hamstrings, quads, and glutes
WOD: complete one round of:
21 deadlifts @ 245#
400m run backwards
15 deadlifts @ 245#
400m run backwards
400m run
9 deadlifts @ 245#
400m run
Stretch: Hamstrings, quads, and glutes
WOD: complete one round of:
21 deadlifts @ 245#
400m run backwards
15 deadlifts @ 245#
400m run backwards
400m run
9 deadlifts @ 245#
400m run
Friday, December 14, 2012
Friday 20121214
Warm up: basic (row 800m)
Stretch: arms, lower back
WOD: 7 rounds of :
5ea - single arm KB clean and press @ 53#
10 T2B
100yd dash with 45# plate
(50yd out and turn around so that you are back at your KB)
Stretch: arms, lower back
WOD: 7 rounds of :
5ea - single arm KB clean and press @ 53#
10 T2B
100yd dash with 45# plate
(50yd out and turn around so that you are back at your KB)
Wednesday, December 12, 2012
Thursday 20121213
Warm up: Basic (run)
Stretch: legs
Skill/Strength: 5 L-sit rope ascends
WOD: 15 min AMRAP
30 double unders
10 burpees
5 box jumps @ 36"
Stretch: legs
Skill/Strength: 5 L-sit rope ascends
WOD: 15 min AMRAP
30 double unders
10 burpees
5 box jumps @ 36"
Wednesday 20121212
Warm up : basic( run)
Stretch: shoulders
WOD: 4 rounds
3 strict unbroken pull ups (if your hands break free set does not count)
5 handstand push ups
7 snatches @ 95#
Stretch: shoulders
WOD: 4 rounds
3 strict unbroken pull ups (if your hands break free set does not count)
5 handstand push ups
7 snatches @ 95#
Tuesday, December 11, 2012
Tuesday 20121211
Warm up: Basic (jumprope)
Stretch: shoulders, lower back, hip flexors
WOD: 5 rounds of:
20- Sprinter Sit Ups (L +R=1)
15- C2F Push Ups
10- KB swings @ 53#
Stretch: shoulders, lower back, hip flexors
WOD: 5 rounds of:
20- Sprinter Sit Ups (L +R=1)
15- C2F Push Ups
10- KB swings @ 53#
Sunday, December 9, 2012
Monday 20121210
Warm up: Basic (jumprope)
Stretch: shoulders, legs
Skill/Strength: decline bench 10-8-6-4-2 @ 135# (increasing weight)
WOD: 4 rounds of:
17 dumbbell squat thrusters @ 25#
13 pull ups
400m run
Stretch: shoulders, legs
Skill/Strength: decline bench 10-8-6-4-2 @ 135# (increasing weight)
WOD: 4 rounds of:
17 dumbbell squat thrusters @ 25#
13 pull ups
400m run
Thursday, December 6, 2012
Friday 20121207
Warm up: basic (run)
Stretch: chest, upper back
Skill/Strength: Row 800m resistance 10
WOD: TABATA (8rounds 20sec on, 10 sec rest)
K2E
*GHD sit ups
Bench press @ 75#
*ab mat sit ups for substitute
Stretch: chest, upper back
Skill/Strength: Row 800m resistance 10
WOD: TABATA (8rounds 20sec on, 10 sec rest)
K2E
*GHD sit ups
Bench press @ 75#
*ab mat sit ups for substitute
Wednesday, December 5, 2012
Thursday 20121206
Warm up: basic (jumprope)
Stretch: legs
Skill/Strength: 5 Muscle ups
WOD: "pyramids"
50 overhead squats w/ 45# barbell
400m run
30 box jumps @ 24"
200m run
10 front squats @ 165#
200m run
30 box jumps @ 24"
400m run
50 overhead squats w/ 45# bar
Stretch: legs
Skill/Strength: 5 Muscle ups
WOD: "pyramids"
50 overhead squats w/ 45# barbell
400m run
30 box jumps @ 24"
200m run
10 front squats @ 165#
200m run
30 box jumps @ 24"
400m run
50 overhead squats w/ 45# bar
Monday, December 3, 2012
Tuesday 20121204
Warm up: Basic (jumprope)
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#
Monday 20121203
Warm up: basic (run)
Stretch: shoulders
WOD: "Barfield"
37 hang cleans @ 135#
the catch, everytime you have to drop the bar you have to do 10 toes2bar
Stretch: shoulders
WOD: "Barfield"
37 hang cleans @ 135#
the catch, everytime you have to drop the bar you have to do 10 toes2bar
Thursday, November 29, 2012
Friday 20121130
Warm up: Basic (run)
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
WOD: complete for time:
100 single jumpropes
30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
30 double crunch sit ups
100 backwards single jumpropes
30 sprinter sit ups (1 for 1)
100 double unders
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
WOD: complete for time:
100 single jumpropes
30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
30 double crunch sit ups
100 backwards single jumpropes
30 sprinter sit ups (1 for 1)
100 double unders
Thursday 20121129
Warm up: Basic (run)
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"
Tuesday, November 27, 2012
Wednesday 20121128
Warm up: Basic (run)
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#
*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#
*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back
Monday, November 26, 2012
Tuesday 20121127
Warm up: Basic (run)
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups
Monday 20121126
Warm up: basic (jumprope)
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile
Friday, November 23, 2012
Friday 20121123
Warm up: Basic (jumprope)
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m
Tuesday, November 20, 2012
Wednesday 20121121
Warm up: basic (jumprope)
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups 10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups 10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10
Monday, November 19, 2012
Tuesday20121120
Warm up: basic (run)
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#
Sunday, November 18, 2012
Monday 20121119
Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run
Wednesday, November 14, 2012
Thursday 20121115
Warm up: Basic (jumprope)
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups
*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups
*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.
Tuesday, November 13, 2012
Wednesday 20121114
Warm up: Basic (run)
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"
Tuesday 20121113
Warm up: basic (run)
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups
*Start with 95# and work your way upto 155# if you want a harder workout
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups
*Start with 95# and work your way upto 155# if you want a harder workout
Monday, November 12, 2012
Monday 20121112
HAPPY VETERAN'S DAY
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Thursday, November 8, 2012
Friday 20121109
Warm up: Basic (run)
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand Grip Pull up
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand Grip Pull up
Wednesday, November 7, 2012
Thursday 20121108
Warm up: Basic (jumprope)
Stretch: hip flexors, quadriceps, hamstrings
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run
< scissor feet about 12-18"
* feet stay 3-6" off ground
Stretch: hip flexors, quadriceps, hamstrings
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run
< scissor feet about 12-18"
* feet stay 3-6" off ground
Tuesday, November 6, 2012
Monday, November 5, 2012
Tuesday 20121106
Warm up: Basic (jumprope)
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# )
-toes 2 bar
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# )
-toes 2 bar
Thursday, November 1, 2012
Friday 20121102
Warm Up: Basic (Jumprope)
WOD: Complete One Round
25 Hand Stand Push Ups (On Plates)
1 Mile Run
100 Double Unders
1 Mile Run
25 HSPU (On Plates)
Wednesday, October 31, 2012
Thursday 20121101
Warm up: Basic
WOD:40-20-10
-30" box jumps w/ air squat at bottom
-walking lunges w/ 95# bar overhead (l + r =1) http://www.youtube.com/watch?v=h5SXw0PUiAg&feature=player_embedded
WOD:40-20-10
-30" box jumps w/ air squat at bottom
-walking lunges w/ 95# bar overhead (l + r =1) http://www.youtube.com/watch?v=h5SXw0PUiAg&feature=player_embedded
Tuesday, October 30, 2012
Wednesday 20121031
Warm up: Basic(jumprope)
WOD: complete one round of:
400m run w/20# medball
20 deadlifts @ 275#
400m run w/20# medball
20 pull ups
400m run w/20# medball
20 push press @ 135#
400m run w/20# medball
20 dips
WOD: complete one round of:
400m run w/20# medball
20 deadlifts @ 275#
400m run w/20# medball
20 pull ups
400m run w/20# medball
20 push press @ 135#
400m run w/20# medball
20 dips
Tuesday 20121030
Warm up: Basic (run)
WOD: 1 minute each station, max reps, for 3 rounds:
Row (maxx calorie burn, resistance 7)
Bench press (feet up, 75#)
Sprinter toe touch (1 for 1)
WOD: 1 minute each station, max reps, for 3 rounds:
Row (maxx calorie burn, resistance 7)
Bench press (feet up, 75#)
Sprinter toe touch (1 for 1)
Sunday, October 28, 2012
Monday 20121029
Warm up: Basic (run)
WOD: 5 rounds of:
100 backward jump ropes
10 KB swings @ 53#
10 Burpees
WOD: 5 rounds of:
100 backward jump ropes
10 KB swings @ 53#
10 Burpees
Friday, October 26, 2012
Friday 20121026
Warm up: Basic (run)
WOD: complete 1 round on the minute, every minute for 15 minutes of:
10 c2f push ups
5 abmat sit ups*
*for more advanced atheletes, use the g-h-d machine instead of abmat
WOD: complete 1 round on the minute, every minute for 15 minutes of:
10 c2f push ups
5 abmat sit ups*
*for more advanced atheletes, use the g-h-d machine instead of abmat
Wednesday, October 24, 2012
Thursday 20121025
Warm up: Basic (jumprope)
Skill/Strength: Row 1000m (resistance 5)
WOD: complete for time:
800m run
20 hang cleans @ 95#
400m run
20 hang clean and press @ 95#
400m run
20 hang cleans @ 95#
800m run
Skill/Strength: Row 1000m (resistance 5)
WOD: complete for time:
800m run
20 hang cleans @ 95#
400m run
20 hang clean and press @ 95#
400m run
20 hang cleans @ 95#
800m run
Tuesday, October 23, 2012
Wednesday 20121024
Warm up: Basic (run)
WOD: 3 rounds of:
30 ring push ups (rings 12" off floor, feet on 20" box)
40 m alligator walk
30 double crunch sit ups
WOD: 3 rounds of:
30 ring push ups (rings 12" off floor, feet on 20" box)
40 m alligator walk
30 double crunch sit ups
Monday, October 22, 2012
Sunday, October 21, 2012
Monday 20121022
Warm up: Basic (run)
WOD: 10ea down to 1
-Overhead squat @ 95# (reset each rep)
-T2B (toes 2 bar)
WOD: 10ea down to 1
-Overhead squat @ 95# (reset each rep)
-T2B (toes 2 bar)
Thursday, October 18, 2012
Friday 20121019
Warm Up: Basic
WOD: MR. CROWLEY
800m ROW
70 Push Ups
60 Double Unders
50 Ab mat Sit Ups
400m Run
30 KB Swings @ 35#
200m Run
10 Situp-to-push ups
WOD: MR. CROWLEY
800m ROW
70 Push Ups
60 Double Unders
50 Ab mat Sit Ups
400m Run
30 KB Swings @ 35#
200m Run
10 Situp-to-push ups
Wednesday, October 17, 2012
Thursday 20121018
Warm up: Basic (run)
WOD:
FRAN
21-15-9
-Squat Thruster
-Pull Ups
http://www.youtube.com/watch?feature=player_embedded&v=GXJn6_nHB1E
WOD:
FRAN
21-15-9
-Squat Thruster
-Pull Ups
http://www.youtube.com/watch?feature=player_embedded&v=GXJn6_nHB1E
Tuesday, October 16, 2012
Wednesday 20121017
Warm up: basic (run)
Skill/Strength: 20 regular pistols (10ea) http://www.youtube.com/watch?feature=player_embedded&v=TWvIu7s-vIM
WOD: 10 rounds of:
100yd dash
10 push ups (use different styles)
Skill/Strength: 20 regular pistols (10ea) http://www.youtube.com/watch?feature=player_embedded&v=TWvIu7s-vIM
WOD: 10 rounds of:
100yd dash
10 push ups (use different styles)
Sunday, October 14, 2012
Monday 20121015
Warm up: Basic (run)
Skill/Strength: 50 reg jumpropes and 5 DU ; AMRAP in 5 minutes
WOD: 21-15-9-5
Pull Ups
Bench Press @ 75% body weight
Deadlifts @ 150% body weight
Skill/Strength: 50 reg jumpropes and 5 DU ; AMRAP in 5 minutes
WOD: 21-15-9-5
Pull Ups
Bench Press @ 75% body weight
Deadlifts @ 150% body weight
Thursday, October 11, 2012
Friday 20121012
Warm up : Basic (jumprope)
WOD: 3 rounds of:
15 GHD bench press @ 45#
5 muscle ups http://www.youtube.com/watch?v=pG0b21fBFGo&feature=player_embedded
** MU sub is 2 chest to ring pull ups and 2 ring dips for 1 mu
WOD: 3 rounds of:
15 GHD bench press @ 45#
5 muscle ups http://www.youtube.com/watch?v=pG0b21fBFGo&feature=player_embedded
** MU sub is 2 chest to ring pull ups and 2 ring dips for 1 mu
Wednesday, October 10, 2012
Thursday 20121011
Warm up: Basic (run)
WOD: 3 rounds of:
12 turkish get ups @ 44# (l+r =2) http://www.youtube.com/watch?v=ztTOn0rSMis&feature=player_embedded
11 box jumps @ 30"
7 handstand push ups
WOD: 3 rounds of:
12 turkish get ups @ 44# (l+r =2) http://www.youtube.com/watch?v=ztTOn0rSMis&feature=player_embedded
11 box jumps @ 30"
7 handstand push ups
Wednesday 20121010
Warm up: basic (jumprope)
WOD: 6 rounds of:
200m sprint
10 push ups
200m sprint
10 sit ups
WOD: 6 rounds of:
200m sprint
10 push ups
200m sprint
10 sit ups
Monday, October 8, 2012
Tuesday 20121009
Warm up: Basic (run)
WOD: 4 rounds of:
20 Floor sweepers @ 135# (l/r =1) http://www.youtube.com/watch?v=hF7c1MTyM9E&feature=player_embedded
25m walk with 135# barbell overhead
WOD: 4 rounds of:
20 Floor sweepers @ 135# (l/r =1) http://www.youtube.com/watch?v=hF7c1MTyM9E&feature=player_embedded
25m walk with 135# barbell overhead
Sunday, October 7, 2012
Monday 20121008
Warm up: Basic (jumprope)
Skill/Strength: 20 L - pull ups
WOD: once for time:
50 tire slams or 25# slam balls
21 clean and press @ 95# (ground,shoulders,overhead,repeat)
1200m run
50 tire slams or 25# slam balls
15 SDHP @ 95#
800m run
50 tire slams or 25# slam balls
9 squat thrusters @ 95#
400m run
Skill/Strength: 20 L - pull ups
WOD: once for time:
50 tire slams or 25# slam balls
21 clean and press @ 95# (ground,shoulders,overhead,repeat)
1200m run
50 tire slams or 25# slam balls
15 SDHP @ 95#
800m run
50 tire slams or 25# slam balls
9 squat thrusters @ 95#
400m run
Friday, October 5, 2012
Friday 20121005
Warm up: Basic (run)
WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @ 24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders
WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @ 24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders
Wednesday, October 3, 2012
Tuesday, October 2, 2012
Wednesday 20121003
Warm up: Basic (jumprope)
WOD: 5 rounds of :
400m run with 20# medball
20 kettlebell squats/deadlifts 35#
WOD: 5 rounds of :
400m run with 20# medball
20 kettlebell squats/deadlifts 35#
Monday, October 1, 2012
Tuesday 20121002
Warm up: Basic (run)
Skill/Strength: Back squat max 3-3-3
WOD: In 7 minutes complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#
Skill/Strength: Back squat max 3-3-3
WOD: In 7 minutes complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#
Sunday, September 30, 2012
Monday 20121001
THE BOX WILL BE OPEN
Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#
Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#
Thursday, September 27, 2012
Friday 20120928
Warm up: Basic (jumprope)
WOD: "K.T."
Row 800m
-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 10 push ups, abmat sit ups, and air squats
WOD: "K.T."
Row 800m
-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 10 push ups, abmat sit ups, and air squats
Wednesday, September 26, 2012
Thursday 20120927
Warm up: Basic (run/jumprope)
WOD: 2 rounds of:
400m run
21- Deadlifts @ 275#
50 DU
15- Power cleans @ 165#
25 Burpees
9- Push press @ 135#
WOD: 2 rounds of:
400m run
21- Deadlifts @ 275#
50 DU
15- Power cleans @ 165#
25 Burpees
9- Push press @ 135#
Tuesday, September 25, 2012
Wednesday 20120926
Monday, September 24, 2012
Tuesday 20120925
Sunday, September 23, 2012
Monday 20120924
Warm up: Basic (run)
Skill/Strength: 10-8-6-4-2-1 Bench Press (start with a weight that will allow
you to increase 10-20# each set i.e. 155-175-195-215-225-235)
WOD: 10 Min AMRAP
10 lawn mowers (alternating 5ea arm @ 40#)
20 abmat sit ups
30 double unders
Skill/Strength: 10-8-6-4-2-1 Bench Press (start with a weight that will allow
you to increase 10-20# each set i.e. 155-175-195-215-225-235)
WOD: 10 Min AMRAP
10 lawn mowers (alternating 5ea arm @ 40#)
20 abmat sit ups
30 double unders
Thursday, September 20, 2012
Friday 20120921
Warm up: Basic (run)
Skill/Strength: Ladder drills
WOD: "7 UPS"
7 rounds of:
7 overhand grip pull ups
7 regular - wide arm push ups
7 underhand/closehand grip chest to bar pull ups
7 diamond/ chest to hand push ups
Skill/Strength: Ladder drills
WOD: "7 UPS"
7 rounds of:
7 overhand grip pull ups
7 regular - wide arm push ups
7 underhand/closehand grip chest to bar pull ups
7 diamond/ chest to hand push ups
Wednesday, September 19, 2012
Thursday 20120920
Warm up: Basic (jumprope)
WOD: 4 rounds of:"CRAPS"
11- ring dips
7 - KB Swings 53#
800m 'tha hard way' =
(400m backward , 400m forward)
WOD: 4 rounds of:"CRAPS"
11- ring dips
7 - KB Swings 53#
800m 'tha hard way' =
(400m backward , 400m forward)
Tuesday, September 18, 2012
Wednesday 20120919
Warm Up: Basic (run)
WOD: 3 rounds of:
10 - Squat Thruster to Overhead Squats @ 95#
30 - Double Crunch Sit ups
WOD: 3 rounds of:
10 - Squat Thruster to Overhead Squats @ 95#
30 - Double Crunch Sit ups
Monday, September 17, 2012
Tuesday 20120918
Warm up: Basic (run)
WOD: 10 min AMRAP
10 Box Jumps 24" (full extension at top)
10 Decline/Incline Push Ups (feet on 24" box)
WOD: 10 min AMRAP
10 Box Jumps 24" (full extension at top)
10 Decline/Incline Push Ups (feet on 24" box)
Sunday, September 16, 2012
Monday 20120917
Warm up: Basic (jumprope)
WOD: 5 rounds of:
20 Hang Snatches with 75# Barbell
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
-switch hands
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
WOD: 5 rounds of:
20 Hang Snatches with 75# Barbell
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
-switch hands
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
Friday, September 14, 2012
Friday 20120914
Warm up: basic (run)
WOD: "Pyramids"
30 c2f push ups
30 abmat sit ups
30 kb swings @ 35#
25 diamond chest2hand push ups
25 sprinter sit ups (l/r=1)
25 double unders (scale=75reg)
20 mountain climbers (l/r=1)
20 russian twist 35# (l/r=)
20 burpees
15 kb air squats 35#
15 double crunch sit ups
15 kb swings 35#
10 spiderman push ups (l/r=1)
10 reverse burpees with v-up
10 medball toss sit ups 20# (off a wall or with a partner)
WOD: "Pyramids"
30 c2f push ups
30 abmat sit ups
30 kb swings @ 35#
25 diamond chest2hand push ups
25 sprinter sit ups (l/r=1)
25 double unders (scale=75reg)
20 mountain climbers (l/r=1)
20 russian twist 35# (l/r=)
20 burpees
15 kb air squats 35#
15 double crunch sit ups
15 kb swings 35#
10 spiderman push ups (l/r=1)
10 reverse burpees with v-up
10 medball toss sit ups 20# (off a wall or with a partner)
Wednesday, September 12, 2012
Thursday 20120913
Warm up: Basic (jumprope)
WOD: once for time:
50 romanian deadlifts (straight leg) @ 95#
200m run
30 Sumo Deadlift High Pulls @ 115#
400m run
10 Deadlifts @ 225#
800m run
WOD: once for time:
50 romanian deadlifts (straight leg) @ 95#
200m run
30 Sumo Deadlift High Pulls @ 115#
400m run
10 Deadlifts @ 225#
800m run
Tuesday, September 11, 2012
Wednesday 20120912
Warm up: basic (jumprope)
Skill/Strength: 10 weighted push ups @ 70#
WOD: 3 rounds of 1 min on each station for max reps/ distance with 1 min rest between rounds
-*rower @ 10
-bench press @ 65#
-K2E
*sub for rower is SDHP @ 75#
Skill/Strength: 10 weighted push ups @ 70#
WOD: 3 rounds of 1 min on each station for max reps/ distance with 1 min rest between rounds
-*rower @ 10
-bench press @ 65#
-K2E
*sub for rower is SDHP @ 75#
Monday, September 10, 2012
Tuesday 20120911
Warm up: Basic ( run)
WOD: Remember 9/11
10 Min AMRAP of:
9- push press 135#
11- pull ups
9- handstand push ups
11- kettlebell swings 53#
WOD: Remember 9/11
10 Min AMRAP of:
9- push press 135#
11- pull ups
9- handstand push ups
11- kettlebell swings 53#
Monday 20120910
Warm up: basic (run)
Skill/strength: 2 min accumulative Handstand (on the wall)
WOD: 3 rounds of :
400m run
25 Double crunch sit ups http://www.youtube.com/watch?feature=player_embedded&v=EWl6-NpeFHg
10 Burpees w/2 push ups
Skill/strength: 2 min accumulative Handstand (on the wall)
WOD: 3 rounds of :
400m run
25 Double crunch sit ups http://www.youtube.com/watch?feature=player_embedded&v=EWl6-NpeFHg
10 Burpees w/2 push ups
Thursday, September 6, 2012
Tuesday, September 4, 2012
Wednesday 20120905
Warm up: basic (run)
WOD: once for time:
400m row
40 abmat sit ups
300 jumpropes
30 abmat sit ups
200m run
20 abmat sit ups
100 backward jumpropes
10 abmat sit ups
WOD: once for time:
400m row
40 abmat sit ups
300 jumpropes
30 abmat sit ups
200m run
20 abmat sit ups
100 backward jumpropes
10 abmat sit ups
Monday, September 3, 2012
Tuesday 20120904
Warm up: Basic (run)
Skill/Strength: 100 Double unders(5 min time limit)
WOD:"Cindy" AMRAP in 20 minutes:
5 pullups
10 pushups
15 air squats
Skill/Strength: 100 Double unders(5 min time limit)
WOD:"Cindy" AMRAP in 20 minutes:
5 pullups
10 pushups
15 air squats
Thursday, August 30, 2012
Friday 120831
Warm up: Basic (run)
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)
Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)
Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.
Wednesday, August 29, 2012
Thursday 20120830
Warm up: Basic (run)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)
Tuesday, August 28, 2012
Wednesday
Warm up: Basic (jumprope)
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.
Monday, August 27, 2012
Tuesday 20120828
Warm up: basic
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders
Sunday, August 26, 2012
Monday 20120827
Warm up: basic (run)
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded
Thursday, August 23, 2012
Warm up:basic
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)
Thursday 20120823
Warm up: basic (jumprope)
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f
Tuesday, August 21, 2012
Wednesday 20120822
Warm up: Basic (jumprope)
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run
Tuesday 20120821
Warm up: basic (run)
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"
add up total reps per round of all five, then the total of all three rounds
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"
add up total reps per round of all five, then the total of all three rounds
Monday, August 20, 2012
Monday 20120820
Warm Up: basic (run)
WOD: Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f
WOD: Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f
Thursday, August 16, 2012
Friday 20120817
Warm Up: basic (run)
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f
Wednesday, August 15, 2012
Wednesday 20120815
Warm up: basic(run)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)
Monday, August 13, 2012
Sunday, August 12, 2012
Monday 20120813
Warm Up: Basic(run)
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea single arm dumbbell snatch 40#
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea single arm dumbbell snatch 40#
Friday, August 10, 2012
Wednesday, August 8, 2012
Thursday 20120809
Warm Up: Basic (run)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)
Tuesday, August 7, 2012
Wednesday 20120808
Warm Up: Basic (jumprope)
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile
HAPPY BIRTHDAY EVAN!!
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile
HAPPY BIRTHDAY EVAN!!
Monday, August 6, 2012
Tuesday 20120807
Warm up: basic (run)
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#
Sunday, August 5, 2012
Monday 20120806
Warm Up: basic (run)
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, August 2, 2012
Friday 20120803
Warm Up: Basic (run)
Skill/Strength: 1 ascending to 10 - double unders /double crunch sit ups
2 Person Team WOD: 5 rounds of
25m - 2 Person barbell shoulder carry 285#
10 burpees each
*if you have to do this alone, use 135# overhead carry*
Skill/Strength: 1 ascending to 10 - double unders /double crunch sit ups
2 Person Team WOD: 5 rounds of
25m - 2 Person barbell shoulder carry 285#
10 burpees each
*if you have to do this alone, use 135# overhead carry*
Wednesday, August 1, 2012
Thursday 20120802
Warm up: Basic (jumprope)
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups
Wednesday 20120801
Warm up: Basic (run)
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E
Monday, July 30, 2012
Sunday, July 29, 2012
Monday 20120730
Warm Up: Basic (run)
WOD: Three 5 Min rounds with a 1 min rest in between:
1min pull ups
1min double crunch sit ups
1min kb swings 35#m/26#f
1min box jumps 24"m/20"f
1min double under jumpropes
AMRAP added together each round, i.e. 20 pu,12su,15kbs,10bj,20du=77reps for that round.
Keep a running total from one exercise to the next and start over on next 2 rounds.
WOD: Three 5 Min rounds with a 1 min rest in between:
1min pull ups
1min double crunch sit ups
1min kb swings 35#m/26#f
1min box jumps 24"m/20"f
1min double under jumpropes
AMRAP added together each round, i.e. 20 pu,12su,15kbs,10bj,20du=77reps for that round.
Keep a running total from one exercise to the next and start over on next 2 rounds.
Thursday, July 26, 2012
Friday 20120727
Warm up: Basic (run)
WOD: 15 min AMRAP
15 reverse burpees
10 c2f push ups
5 overhead squats @ 95#
WOD: 15 min AMRAP
15 reverse burpees
10 c2f push ups
5 overhead squats @ 95#
Wednesday, July 25, 2012
Thursday 20120726
Warm Up: Basic (run)
Skill/Strength: 20 GHD sit ups
WOD: 3 rounds of:
30 Abmat sit ups
20 Double Unders
10 HSPU
Skill/Strength: 20 GHD sit ups
WOD: 3 rounds of:
30 Abmat sit ups
20 Double Unders
10 HSPU
Tuesday, July 24, 2012
Wednesday 20120725
Warm Up: Basic (run)
WOD: 1round for time:
Row 500m (resistance 5)
21-15-9 quick change
-shoulder press 95#m/65#f
-deadlift 90# above shoulder press
(use shoulder press bar and add a pair of 45#)
WOD: 1round for time:
Row 500m (resistance 5)
21-15-9 quick change
-shoulder press 95#m/65#f
-deadlift 90# above shoulder press
(use shoulder press bar and add a pair of 45#)
Monday, July 23, 2012
Tuesday 20120724
Warm Up: Basic (jumprope)
WOD: 5 rounds of :
400m run with 45# plate (any carry)
20 split jump lunges with 45# plate overhead
barely touch knee to ground
WOD: 5 rounds of :
400m run with 45# plate (any carry)
20 split jump lunges with 45# plate overhead
barely touch knee to ground
Sunday, July 22, 2012
Monday 20120723
Warm Up: Basic
Skill/Strength: 10-8-6-4-2-1 Sumo Deadlift High-pull
Start with 10 @ 50% bodyweight and increase by 20#
WOD: 7 Min AMRAP
15 Kettle Bell swings 53#
10 Burpees
Skill/Strength: 10-8-6-4-2-1 Sumo Deadlift High-pull
Start with 10 @ 50% bodyweight and increase by 20#
WOD: 7 Min AMRAP
15 Kettle Bell swings 53#
10 Burpees
Friday, July 20, 2012
Friday 20120720
Warm Up: Basic (run)
skill/strength: L-sit (1 min total each leg, time stops if extended foot touches ground)
WOD: 10 rounds of:
10 Air squats
10 Pull ups
10 Sprinter sit ups (l+r = 1)
10 Box jumps 24"
10 Spider Man push ups (1 for 1)
skill/strength: L-sit (1 min total each leg, time stops if extended foot touches ground)
WOD: 10 rounds of:
10 Air squats
10 Pull ups
10 Sprinter sit ups (l+r = 1)
10 Box jumps 24"
10 Spider Man push ups (1 for 1)
Wednesday, July 18, 2012
Thursday 20120719
Warm up: Basic (jumprope)
WOD: "Jack-n-the-Box"
400m run
400m backwards
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
50 mountain climbers 1per
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
400m backwards
400m run
WOD: "Jack-n-the-Box"
400m run
400m backwards
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
50 mountain climbers 1per
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
400m backwards
400m run
Wednesday 20120718
Warm Up: Basic (jumprope)
WOD: 3 rounds
50 AB Mat sit ups
25 weighted push ups 45#m/25#f
200m sprint
WOD: 3 rounds
50 AB Mat sit ups
25 weighted push ups 45#m/25#f
200m sprint
Tuesday, July 17, 2012
Tuesday 20120717
Warm Up: Basic (run)
WOD: 3 rounds
30 wallball shots 20#m/12#f
20 double unders
10 cleans 115#m/75#f
WOD: 3 rounds
30 wallball shots 20#m/12#f
20 double unders
10 cleans 115#m/75#f
Sunday, July 15, 2012
Monday 20120616
Warm up: Basic(run)
Skill/Strength: Snatch 3-3-3
WOD:10 min AMRAP
10 L-squats (5ea)
10 Burpees
10 V-ups w/ medball 10 lbs.
Skill/Strength: Snatch 3-3-3
WOD:10 min AMRAP
10 L-squats (5ea)
10 Burpees
10 V-ups w/ medball 10 lbs.
Thursday, July 12, 2012
Friday 20120713
Warm up: Basic (jumprope)
WOD: 5 rounds of
25m Kung Fu grip carry 45# plates
20 Explosive push ups on 2 x 45# plates
25m Kung Fu grip carry 45# plates
10 Box jumps 30"
400m run
WOD: 5 rounds of
25m Kung Fu grip carry 45# plates
20 Explosive push ups on 2 x 45# plates
25m Kung Fu grip carry 45# plates
10 Box jumps 30"
400m run
Thursday 20120712
Warm up: Basic (run)
Skill/Strength: 10 HSPU (hold hand stand for 2-3 sec between push ups)
WOD: "FRAN"
21 - 15 - 9
- Squat Thrusters @ 95#m/55#f
- Pull Ups
Skill/Strength: 10 HSPU (hold hand stand for 2-3 sec between push ups)
WOD: "FRAN"
21 - 15 - 9
- Squat Thrusters @ 95#m/55#f
- Pull Ups
Wednesday, July 11, 2012
Wednesday 20120711
Warm up: basic (run)
Strength/ Skill: 10 shoulder press @ 135#, then walk 20m with the 135# overhead
WOD: 1 round
500m row set at 5 resistance (50 SDHP@ 50# for sub)
100 abmat sit ups
75 c2f push ups
50 k2e
25 sprinter sit ups (l/r=1)
Strength/ Skill: 10 shoulder press @ 135#, then walk 20m with the 135# overhead
WOD: 1 round
500m row set at 5 resistance (50 SDHP@ 50# for sub)
100 abmat sit ups
75 c2f push ups
50 k2e
25 sprinter sit ups (l/r=1)
Tuesday, July 10, 2012
Monday, July 9, 2012
Monday 20120709
Warm up: Basic
Skill/Strength: Gunz a go-go (10 each- static dumbbell curls, hammer dumbbell curls, straight barbell curls) pick weights that allow you to do 8 good reps with last 2 being tough.
WOD: 5 rounds of:
5 ring dips
10 overhand grip pull ups
10 push ups with l/r dumbell row (m-25#/f-15#)
5 box jumps (m- 30"/f-24")
Skill/Strength: Gunz a go-go (10 each- static dumbbell curls, hammer dumbbell curls, straight barbell curls) pick weights that allow you to do 8 good reps with last 2 being tough.
WOD: 5 rounds of:
5 ring dips
10 overhand grip pull ups
10 push ups with l/r dumbell row (m-25#/f-15#)
5 box jumps (m- 30"/f-24")
Friday, July 6, 2012
Friday 20120706
Warm Up: Basic (jumprope) Stretch your hamstrings!!
Skill/Strength: sprints 10 x 100yard dash, walk back to startline
and try to stay consistant with your time.
WOD: 4 Min AMRAP
start with 1 push up then 1 deadlift @ 205
increasing 1 rep each set 2,2 3,3 etc.
Skill/Strength: sprints 10 x 100yard dash, walk back to startline
and try to stay consistant with your time.
WOD: 4 Min AMRAP
start with 1 push up then 1 deadlift @ 205
increasing 1 rep each set 2,2 3,3 etc.
Wednesday, July 4, 2012
Thursday 20120705
Warm up: Basic (run)
skill/strength: overhead squat (3x10) increase weight each set i.e. 75#,95#115#
WOD: 15 min AMRAP
10 wall ball shots 20#
20 sprinter sit ups (1 per)
5 standing long jumps 5ft
skill/strength: overhead squat (3x10) increase weight each set i.e. 75#,95#115#
WOD: 15 min AMRAP
10 wall ball shots 20#
20 sprinter sit ups (1 per)
5 standing long jumps 5ft
Wednesday 20120704
HAPPY INDEPENDENCE DAY!!
Warm Up: Basic (run)
WOD:Freedom is not free
200 fwd jump rope
100 backward jumpropes
65 double unders
= 365 days in country
150 wall ball shots 20#
= the temps in Iraq
90 pull ups
= days pre-mob or de-mob
47 box jumps 24"
= type of aircraft we fly and work on
24 bench press @ 135#
= hours we are working a day (our pay per hour sucks)
18 tire flip burpees
= age of the youngest soldiers fighting
7 deadlifts 225#
= the number of friends we carry in our memories from last deployment
1 mile run
= The most important number! Take care of #1, so you can take care of others
and return to your family and friends.
Warm Up: Basic (run)
WOD:Freedom is not free
200 fwd jump rope
100 backward jumpropes
65 double unders
= 365 days in country
150 wall ball shots 20#
= the temps in Iraq
90 pull ups
= days pre-mob or de-mob
47 box jumps 24"
= type of aircraft we fly and work on
24 bench press @ 135#
= hours we are working a day (our pay per hour sucks)
18 tire flip burpees
= age of the youngest soldiers fighting
7 deadlifts 225#
= the number of friends we carry in our memories from last deployment
1 mile run
= The most important number! Take care of #1, so you can take care of others
and return to your family and friends.
Tuesday, July 3, 2012
Tuesday 20120703
Warm up: Basic (jumprope)
WOD: 3 rounds of
30 abmat sit ups
30 weighted crunchies 35#
30 kb swings 35#
200m run
WOD: 3 rounds of
30 abmat sit ups
30 weighted crunchies 35#
30 kb swings 35#
200m run
Sunday, July 1, 2012
Monday 20120702
Warm Up: Basic (jumprope)
WOD: 4 rounds of
20 Floor Sweepers 135# (10 each side)
10 Hang Cleans 135#
400m run
WOD: 4 rounds of
20 Floor Sweepers 135# (10 each side)
10 Hang Cleans 135#
400m run
Friday, June 29, 2012
Friday 20120629
Warm up: Basic
Skill/ Strength: 3-3-3-3-3 bench press
WOD: 15 min AMRAP
row 100m (10 SDHP 65#)
10 box jumps 30"
10 backwards double unders
Skill/ Strength: 3-3-3-3-3 bench press
WOD: 15 min AMRAP
row 100m (10 SDHP 65#)
10 box jumps 30"
10 backwards double unders
Thursday, June 28, 2012
Tuesday, June 26, 2012
Tuesday 20120626
Warm up: Basic
Skill:
WOD:3 round of
-Jump rope for 1 min.
10 sec rest
-Lunges w/45 lbs. overhead for 1 min.
10 sec rest
-Goblet sit up w/10 lbs. for 1 min.
10 sec rest
-Squats w/25 lbs on ea. hand for 1 min.
10 sec rest
-Declines push ups for 1 min.
1 min. Rest
Monday, June 25, 2012
Monday 20120625
Warm up: Basic
Skill:
WOD: 4 rounds of
20 k2e
10 - 24"box jumps
5 - overhead squats 95#
Post WOD:5 min amrap
Sprint across basketball court
10 c2f push ups,
sprint back,
10 butterfly sit ups.
Friday, June 22, 2012
Thursday, June 21, 2012
Wednesday, June 20, 2012
Wednesday 20120620
Warm up: Basic
Skill: 2 miles after WOD
WOD: 2 rounds
Run 400m
25 air squats
Run 200m backwards
25 air squats
Tuesday, June 19, 2012
Tuesday 20120619
Warm up: Basic
Skill: 30 clean and press 95lbs.(each rep starts from the ground)
WOD:5 rounds
Push up for 20 sec.
Rest 10 sec.
Double crunch for 20 sec.
Rest 10 sec.
Jumping lunges for 20 sec
Rest 10 sec.
Monday, June 18, 2012
Monday 20120618
Basic warm up
Skill- decline bench 10-8-6-4-2 (10= 75%body weight and increase from there)
Wod: 4 rounds of
15 pull ups
25 push ups
Thursday, June 14, 2012
Friday 20120615
Warm up: Basic
WOD: Pyramids
25 C2F Push ups
25 Sprinter sit ups (50)
250m Row
20 Push up Jacks (10 ea)
20 Abmat Sit ups
200m run
15 Spider-man Push ups (15ea)
15 Oblique x-overs (15 ea)
400m Run
10 Diamond Push ups
10 T2B
800m run
5 Handstand Push ups
5 Double Crunch sit ups
50 Double Unders
WOD: Pyramids
25 C2F Push ups
25 Sprinter sit ups (50)
250m Row
20 Push up Jacks (10 ea)
20 Abmat Sit ups
200m run
15 Spider-man Push ups (15ea)
15 Oblique x-overs (15 ea)
400m Run
10 Diamond Push ups
10 T2B
800m run
5 Handstand Push ups
5 Double Crunch sit ups
50 Double Unders
Wednesday, June 13, 2012
Thursday 20120614
Warm Up: Basic ( run )
WOD: complete as many rounds as possible in 12 minutes
increasing by one squat clean after each round.
5 - 24"Box jumps
5 - C2B elevated incline/ decline push ups ( feet on 24" box, hands on barbell set at 135#)
1- squat clean 135# (reps increase with round)
WOD: complete as many rounds as possible in 12 minutes
increasing by one squat clean after each round.
5 - 24"Box jumps
5 - C2B elevated incline/ decline push ups ( feet on 24" box, hands on barbell set at 135#)
1- squat clean 135# (reps increase with round)
Wednesday 20120613
Warm up: Basic (jumprope)
WOD: 5 rounds of
20 - straight leg medball sit ups 20#
10 - KB swings 53#
400m run
WOD: 5 rounds of
20 - straight leg medball sit ups 20#
10 - KB swings 53#
400m run
Monday, June 11, 2012
Tuesday 20120612
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Monday 20120611
Warm up: Basic (jumprope)
WOD: 4 rounds of:
25 wallball shots 20#
400m run w/ medball 20#
WOD: 4 rounds of:
25 wallball shots 20#
400m run w/ medball 20#
Saturday, June 9, 2012
Friday 20120608
Warm up: Basic
Skill:
WOD: 10-9-8-7-6-5-4-3-2-1 of
Deadlift @ 185lbs.
Shoulder Press @ 95lbs.
Deadlift @ 185lbs.
Shoulder Press @ 95lbs.
Wednesday, June 6, 2012
Thursday 20120607
Warm Up: Basic (jumprope)
Skill/Strength: row 1000 meters
WOD: 3 rounds of :
30 Sprinter sit ups (l/r=1)
30 T2B
30 Double crunch sit-ups
(wear ankle weights if you got'em)
Skill/Strength: row 1000 meters
WOD: 3 rounds of :
30 Sprinter sit ups (l/r=1)
30 T2B
30 Double crunch sit-ups
(wear ankle weights if you got'em)
Wednesday 20120606
Warm up: Basic (run)
WOD: "FAV 5"
50 Russian Twist (l/r=1)
50 Wallball Shots 20/12#
50 KB swings 35/16#
50 Overhead Squat 45/35#
50 Double Unders
WOD: "FAV 5"
50 Russian Twist (l/r=1)
50 Wallball Shots 20/12#
50 KB swings 35/16#
50 Overhead Squat 45/35#
50 Double Unders
Tuesday, June 5, 2012
Tuesday 20120605
Warm up:Basic
Skill: 1 mile run
WOD: For Time
30 - Burpee/DB Push Row(L/R)/DB Snatch/ Overhead Lunge (L/R)
Skill: 1 mile run
WOD: For Time
30 - Burpee/DB Push Row(L/R)/DB Snatch/ Overhead Lunge (L/R)
Monday, June 4, 2012
Monday 20120604
Warm up: Basic (run)
Skill/Strength: Clean 1-1-1 (1 rep max, 3 attempts)
WOD: 8 Min AMRAP:
10 Ring Dips
10 Explosive push ups (onto 2x45# plates)
10 Box jumps 24"
Skill/Strength: Clean 1-1-1 (1 rep max, 3 attempts)
WOD: 8 Min AMRAP:
10 Ring Dips
10 Explosive push ups (onto 2x45# plates)
10 Box jumps 24"
Friday, June 1, 2012
Friday 20120601
Warm up: basic
Skill:
WOD: For time
10 GHD
400M run
10 Reserve Grip Pull ups
400M run
15 GHD
400M run
1 Pull ups
400M run
20 GHD
400M run
20 Reserve Grip Pull ups
400M run
Skill:
WOD: For time
10 GHD
400M run
10 Reserve Grip Pull ups
400M run
15 GHD
400M run
1 Pull ups
400M run
20 GHD
400M run
20 Reserve Grip Pull ups
400M run
Thrusday 20120531
Warm up:Basic
Skill: 15 ring dips, 10 ring dips with 20lbs ball
WOD: 8 min. AMRAP
1 Deadlift w/135lbs
1 Clean w/135lbs
1 Snatch ( Clean and Press) w/135lbs
10M walk w/135lbs Overhead
Skill: 15 ring dips, 10 ring dips with 20lbs ball
WOD: 8 min. AMRAP
1 Deadlift w/135lbs
1 Clean w/135lbs
1 Snatch ( Clean and Press) w/135lbs
10M walk w/135lbs Overhead
Tuesday, May 29, 2012
Wednesday 20120530
Warm up: Basic (Jumprope)
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups
Monday, May 28, 2012
Tuesday 20120529
Warm up: basic (run)
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups
Monday 20120528
Warm up: basic (jump rope)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)
Thursday, May 24, 2012
Friday 20120525
Warm Up: basic (run)
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#
Wednesday, May 23, 2012
Thursday 20120524
Warm up: basic (run)
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee
Wednesday 20120523
Warm up: Basic (jumprope)
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m
Tuesday 20120522
Warm up: Basic
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)
Sunday, May 20, 2012
Monday 20120521
Warm up: Basic (run)
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#
Thursday, May 17, 2012
Friday 20120518
Warm up: Basic (jumprope)
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m
Thursday 20120517
Warm up: Basic run
Skill:
WOD: 3 rounds
30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.
Skill:
WOD: 3 rounds
30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.
Tuesday, May 15, 2012
Wednesday 20120516
Warm up: Basic (run)
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups
Monday, May 14, 2012
Tuesday 20120515
Warm up: Basic (run)
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups
Monday 20120514
Warm up: Basic (jump rope)
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run
Thursday, May 10, 2012
Friday 20120511
Warm up: Basic (run)
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.
Wednesday, May 9, 2012
Thursday 20120510
Warm up: Basic (run)
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups
Tuesday, May 8, 2012
Wednesday 20120509
Warm up: Basic (jumprope)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)
Tuesday 20120508
Warm up: Basic (run)
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders
Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders
Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps
Monday, May 7, 2012
Friday, May 4, 2012
Wednesday, May 2, 2012
Thursday 20120503
Warm up: Basic (jump rope)
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint
Tuesday, May 1, 2012
Wednesday 20120502
Warm up: Basic (run)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)
Monday, April 30, 2012
Tuesday 20120501
Warm up: Basic
Skill/Strength: 50 double unders
WOD: 21-15-9
-K2E
-Handstand chest touches (l+r=1)
-Box jumps 30"m / 20"f
Skill/Strength: 50 double unders
WOD: 21-15-9
-K2E
-Handstand chest touches (l+r=1)
-Box jumps 30"m / 20"f
Sunday, April 29, 2012
Monday 20120430
Warm up: Basic
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest
Thursday, April 26, 2012
Friday 20120427
Warm up: Basic
WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups
WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups
Wednesday, April 25, 2012
Wednesday 20120425
Warm up: Basic
Skill:
WOD: 10 Min. AMRAP
5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups
Skill:
WOD: 10 Min. AMRAP
5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups
Monday, April 23, 2012
Tuesday 20120424
Warm up: basic
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups
Sunday, April 22, 2012
Monday 20120423
Warm up: Basic
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.
Friday, April 20, 2012
Friday 20120420
Warm up: Basic
WOD: 15 Min AMRAP
30 Russian Twist 35/18#
20 Deadlift squats 35/18#
10 KB swings 35/18#
WOD: 15 Min AMRAP
30 Russian Twist 35/18#
20 Deadlift squats 35/18#
10 KB swings 35/18#
Thursday, April 19, 2012
Thursday 20120419
Warm up: Basic
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under
Tuesday, April 17, 2012
Wednesday 20120418
Warm up: Basic (jumprope)
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups
Tuesday 20120417
Warm up: Basic
Skill/Strength: 1 min 4 max reps - Air Squat with 45/35# bar on back
WOD: 5 rounds of:
15 Bar facing burpee w/ bar hop
10 Deadlifts 225/165#
Skill/Strength: 1 min 4 max reps - Air Squat with 45/35# bar on back
WOD: 5 rounds of:
15 Bar facing burpee w/ bar hop
10 Deadlifts 225/165#
Sunday, April 15, 2012
Monday 20120416
Warm up: Basic
WOD: 21-15-9-15-21
-k2e
-DU jumpropes
-sprinter sit ups l+r =1
-c2f push up
WOD: 21-15-9-15-21
-k2e
-DU jumpropes
-sprinter sit ups l+r =1
-c2f push up
Thursday, April 12, 2012
Friday 20120413
Warm up: Basic
WOD: 5 Rounds of:
20 Wallball shots 20/12#
10 KB swings 53/35#
5 Clean and Press 155/95#
WOD: 5 Rounds of:
20 Wallball shots 20/12#
10 KB swings 53/35#
5 Clean and Press 155/95#
Wednesday, April 11, 2012
Thursday 20120412
Warm up: Basic
WOD: 2 rounds of:
50 box jumps 24/20
100 jumpropes
400m run
400m run backwards
100 backward jumpropes
WOD: 2 rounds of:
50 box jumps 24/20
100 jumpropes
400m run
400m run backwards
100 backward jumpropes
Tuesday, April 10, 2012
Wednesday 20120411
Warmup: basic
WOD: 5 min AMRAP
1 bench press 155/95#
1 underhand grip pull up
2 bench press 155/95#
2 underhand grip pull up
3 bench press 155/95#
3 underhand grip pull up
and so on...
WOD: 5 min AMRAP
1 bench press 155/95#
1 underhand grip pull up
2 bench press 155/95#
2 underhand grip pull up
3 bench press 155/95#
3 underhand grip pull up
and so on...
Sunday, April 8, 2012
Monday 20120409
Warm up: basic
Skill/Strength: 1 try max underwater breath hold ( shallow water blackout)
WOD: 4 rounds
swim 50 yards
10 c2f push ups
20 air squats
no pool? run 400m or row 500m
Skill/Strength: 1 try max underwater breath hold ( shallow water blackout)
WOD: 4 rounds
swim 50 yards
10 c2f push ups
20 air squats
no pool? run 400m or row 500m
Thursday, April 5, 2012
Good Friday 20120406
Warm up: Basic
Skill/Strength: Row 800m
WOD: 15 Minute AMRAP
2x25m Farmer's Carry/ Waiter's Carry 53/25#M , 35/15#F
10 Sprinter sit ups
10 Alternating c2f L-Push ups
Skill/Strength: Row 800m
WOD: 15 Minute AMRAP
2x25m Farmer's Carry/ Waiter's Carry 53/25#M , 35/15#F
10 Sprinter sit ups
10 Alternating c2f L-Push ups
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Wednesday 20120404
Warm up: Basic
Strength: Deadlift max 1-1-1-1-1
WOD: 10 min AMRAP
20 Lunges w/45# bar overhead (start with feet together and bar overhead, step forward with one foot and gently touch trailing knee to ground, then push back up bringing forward foot back to starting position.)
10 Double unders
Strength: Deadlift max 1-1-1-1-1
WOD: 10 min AMRAP
20 Lunges w/45# bar overhead (start with feet together and bar overhead, step forward with one foot and gently touch trailing knee to ground, then push back up bringing forward foot back to starting position.)
10 Double unders
Tuesday 20120403
Basic warm up
WOD:
30 Diamond push ups
30 Underhand grip pull ups
30 Double crunch sit ups
30 Spider-man push ups 15ea side
30 Alternating grip pull ups 15ea side
30 Sprinter sit ups 15ea side
30 Reg push ups
30 Overhand pull ups
30 Abmat sit ups
WOD:
30 Diamond push ups
30 Underhand grip pull ups
30 Double crunch sit ups
30 Spider-man push ups 15ea side
30 Alternating grip pull ups 15ea side
30 Sprinter sit ups 15ea side
30 Reg push ups
30 Overhand pull ups
30 Abmat sit ups
Sunday, April 1, 2012
Monday 20120401
Warm up: Basic
Skill: 5 min accumulative of plank
WOD: 7 min AMRAP
12-k2e
11- Hanging clean & press @ 75lbs.
5 ring dips
Skill: 5 min accumulative of plank
WOD: 7 min AMRAP
12-k2e
11- Hanging clean & press @ 75lbs.
5 ring dips
Friday, March 30, 2012
20120330 Friday
Warm Up: Basic
Skil/Strength:
WOD: 6 Rounds of
20 air squats
42" wall scale
60 yd dash
10 sit-up2push-ups
60 yd dash
Skil/Strength:
WOD: 6 Rounds of
20 air squats
42" wall scale
60 yd dash
10 sit-up2push-ups
60 yd dash
Wednesday, March 28, 2012
Thursday 20120329
Warm up:basic
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups
Tuesday, March 27, 2012
Wednesday 20120328
Warm up: Basic
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"
Monday, March 26, 2012
Friday 20120323
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wednesday, March 21, 2012
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday 20120322
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Tuesday, March 20, 2012
Wednesday 20120321
CrossFit Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
Monday, March 19, 2012
Tuesday 20120320
CrossFit Games Open Workout 12.2 Announced:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Sunday, March 18, 2012
Monday 20120319
CROSSFIT OPEN 12.1
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.
Friday, March 16, 2012
Friday 20120316
Warmup: Basic
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat
Wednesday, March 14, 2012
Thursday 20120315
Warm up: basic
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)
Tuesday, March 13, 2012
Wednesday 20120314
Warm up: Basic
WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders
WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders
Tuesday 20120313
Warm up: Basic
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
10m Medball Shuffle 20#/12#
20 C2F Push ups
10m Walking Lunges with Medball overhead 20#/12#
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
10m Medball Shuffle 20#/12#
20 C2F Push ups
10m Walking Lunges with Medball overhead 20#/12#
Sunday, March 11, 2012
Monday 20120312
Warm Up: Basic
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run
Thursday, March 8, 2012
Friday 20120309
Warm up: basic
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Wednesday, March 7, 2012
Wednesday 03/07/2012
Warm up: Basic
WOD: 10-9-8-7-6-5-4-3-2-1
Overhead squats for ground 65lbs/35lbs
Spiderman push up (L+R=1)
WOD: 10-9-8-7-6-5-4-3-2-1
Overhead squats for ground 65lbs/35lbs
Spiderman push up (L+R=1)
Monday, March 5, 2012
Tuesday 03/06/2012
Warm up: Basic
WOD: 1 rd for Time
Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)
WOD: 1 rd for Time
Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)
Monday 03/05/2012
Warm up: basic
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run
Friday, March 2, 2012
Friday March 2, 2012
Warm up: Basic
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1 Box Jump 36"
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1 Box Jump 36"
Wednesday, February 15, 2012
Thursday 02/16/2012
Warmu Up: Basic
Skill/Strength:
WOD: 7 Rounds for time
12 Wallball Shots (20/12#)
400m run
11 Double Unders
Skill/Strength:
WOD: 7 Rounds for time
12 Wallball Shots (20/12#)
400m run
11 Double Unders
Wednesday 02/15/2012
Warm up: Basic
Strength/skill: 3rds of Deadlift 50% body weight w / band,
max rep in 10 sec w/ 1 min rest inbetween.
WOD: 12 min AMRAP
15 Box jumps 30/24"
10 Spider-Man Push Ups ( l / r = 1)
10 Under Hand Grip Pull Ups
Strength/skill: 3rds of Deadlift 50% body weight w / band,
max rep in 10 sec w/ 1 min rest inbetween.
WOD: 12 min AMRAP
15 Box jumps 30/24"
10 Spider-Man Push Ups ( l / r = 1)
10 Under Hand Grip Pull Ups
Tuesday, February 14, 2012
Tuesday 02/14/2012
Warmup: Basic
Skill/Strength:
WOD:Happy Valentine Day
50 Sprinter Situp (L/R=1)
40 K2E
30 Floorsweepers 135/85lbs (L/R=1)
20 GHD/ Ab Mat Situp
10 KB swings 53/35lbs
Skill/Strength:
WOD:Happy Valentine Day
50 Sprinter Situp (L/R=1)
40 K2E
30 Floorsweepers 135/85lbs (L/R=1)
20 GHD/ Ab Mat Situp
10 KB swings 53/35lbs
Sunday, February 12, 2012
Monday 02/13/2012
Warm up: Basic
Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets)
WOD: 4 rounds
10 Clean and Press 85/135 lbs.
20 Bar facing burpees (hop over bar, turn to face bar, do a burpee, repeat)
200m Sprint
Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets)
WOD: 4 rounds
10 Clean and Press 85/135 lbs.
20 Bar facing burpees (hop over bar, turn to face bar, do a burpee, repeat)
200m Sprint
Friday, February 10, 2012
Friday 02/10/2012
Strength : 5- 25m sled push w/180lbs
WOD:
1000m Row
500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)
WOD:
1000m Row
500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)
Wednesday, February 8, 2012
Thursday 02/09/2012
Warm up: basic
Skill/strength:20 GHD w/ 25# plate
WOD: CINDY
20 min AMRAP
5 pull ups
10 push ups
20 air squats
Skill/strength:20 GHD w/ 25# plate
WOD: CINDY
20 min AMRAP
5 pull ups
10 push ups
20 air squats
Tuesday, February 7, 2012
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