Tuesday 20141230

Warm up: 500m row,  50 air squats,  400m run,
40 over unders
WOD: 5 rounds of
20 Romanian deadlifts @ 95/45#
10m Front rack lunges @ 95/45#
10 Overhead squats @ 95/45#
10m Overhead barbell walk @ 95/45#

Monday 20141229

Warm up: 1000m row for time
WOD: 1 upto 10
weighted push ups @ 45/25#
T2B

Thursday 20141225

MERRY CHRISTMAS

Warm up: 500m row, 25 shrugs @ 95#, 25
C2f push ups
WOD: " Grace"
30 Clean and jerks @ 135/95#

A savior is born, and it is by his grace that our
sins may be forgiven. 

Wednesday 20141224

Warm up: 500m row,  50 c2f push ups, 50 sprinter toe touches
WOD: 5 rounds of
200m sprint
5 Front Squats @ 115/85#
1 min rest*

*compare splits for 200m and try to stay consistent

Tuesday 20141223

Warm up: 50 air squats, 25 push ups,  25
Over/unders
WOD: complete for time
15 Calories on the rower
30 GTO @ 135/95#
45 Pull ups
60 Box jumps @ 24/20"
75 wallball shots @ 20/14#
90 Burpees

Monday 20141222

Warm up: 500m row, 40 push ups  30 GHDs, 20 burpees, 100
jumprope
WOD: 4 rounds of
5 Hang cleans @ 135/95#
25m farmers carry/ shoulder carry
              53/35# KB          /        20/12# medball
10 KB Swings @ 53/35#
25m farmers carry/ shoulder carry

Friday 20141219

Warm up: 500m row,  50 c2f push ups,  25
static shoulder press @ 45#
WOD: 10min AMRAP
10 bench press @ 95/45#
5 static pull ups*

*pull ups must be unbroken for reps to count.
if you break , you start over. Use bands as needed.

Thursday 20141218

Warm up: 50 Mountain climbers (l+r=1), 50 air squats,
25 hanging SDHP @ 45#
WOD: complete for time
500m row @ 10 resistance
10 Squat thrusters @ 95/45#
400m row @ 8
8 Squat thrusters
300m row @ 6
6 Squat thrusters
200m row @ 4
4 squat thrusters
100m row @ 2
2 Squat thrusters

Wednesday 20141217

Warm up: 500m row,  25 c2f push ups, 25 k2e
WOD: 4 rounds of
800m run
40 Russian twist @ 35/26#
20 double crunch sit ups
10 burpees w/ 2 push ups

Tuesday 20141216

Warm up: 500m row,  50 air squats
WOD: 12 min AMRAP
10 Front squats @ 95/45#
100 double unders

Monday 20141215

Warm up: 400m run,  30 sit ups,  20 v - ups,  10 burpees
WOD: 20min EMOTM
20 second plank (unbroken)
2 Deadlifts @ 2 × bodyweight

Friday 20141212

Warm up: 500m row,  25 c2f push ups, 25 over/unders
WOD: 3 rounds of
5 HSPU
10 Pull ups
15 Clean and press @ 135/95#

Thursday 20141211

Warm up: basic
WOD: complete for time
1000m Row
75 Double unders
50 GHDs
25 Burpees

Wednesday 20141210

Warm up: 500m row and 100 double unders
WOD: 4 rounds of
15 medball clean / box step overs @ 20# and 24"
15 wallball shots @ 20#
400m run with medball 20#

Tuesday 20141209

Warm up: 500m row, 400m run
WOD: 10m sprint
20 spiderman push ups
10m sprint
20 sprinter toe touches

Monday 20141208

Warm up: 800m run,  40 mountain climbers,
80 double unders, 40 mountain climbers
WOD: Ascending/ descending
10 - 1 Snatch @ 135/85#
1 - 10 Burpees

Friday 20141205

Warm up: 500m row,  400m run, 30 over/ unders,
20 pvc overhead squats. , 10 burpees
WOD: team wod ( I go, you go)
3 , 6 ,9 ,12, 15 of
KB swings @ 53/35#
*10m overhead barbell walk @ 95/55#
Squat thrusters @ 95/55#
*10m overhead barbell walk @ 95/55#

*only once between kb and thrusters

Thursday 20141204

Warm up: 500m row, 400m run, 30 double unders,
20 GHDs/ C2F push ups,  10 burpees
WOD: "Tabata"
Push ups
Sit ups
Air squats

Wednesday 20141203

Warm up: 500m row,  25 push ups,  25m broad jumps,
25 shrugs @ 95#
WOD: complete for time
20 ground to over / burpee bar hop @ 95#
400m run
20 GTO/ BBH @95#
800m run
20 GTO/ BBH @ 95#
400m run

Tuesday 20141202

Warm up: 400m run,  30 GHDs, 20 push ups, 10 burpees
WOD: 8 min AMRAP
5 Bench press @ 75% bodyweight
10 T2B

Monday 20141201

Warm up: 500m row,  25 push ups,  25 sit ups,
25 air squats
WOD: 3 rounds of
400m run
30 SDHP @ 115/75#
20 pull ups
10 squat thrusters @ 115/75#

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

Friday 20141031

Warm up: 400m run,  30 abmat sit ups,  20 burpees
WOD: 12 min AMRAP 3 rep increase
3 push press @ 50% body weight
3 Romanian deadlifts @ 50% body weight
3 calories on the rower
6,6,6
9,9,9, and so on

Thursday 20141030

Warm up: 1000m row
WOD: 5 rounds of
5 Power Cleans @ 100% bodyweight
10 box jumps @ 24/20"

Wednesday 20141029

Warm up: 500m row,  25 dumbbell push up rows @ 25/10#,
25 burpees
WOD: YingYang 15min AMRAP
3 ring dips
6 C2B pull ups
9 explosive push ups (6" stack up)

Tuesday 20141028

Warm up: 500m row,  25 push ups, 25 ghd sit ups
WOD: complete for time
800m run
40 wallball shots @ 20/14#
800m run
30 squat thrusters @ 115/75#
800m run
20 bar facing burpees

Friday 20141024

Warm up: 2min AMRAP
burpee pull ups
WOD: CFT
1000m row
50m bear crawl
21 Deadlifts @ 225/155#
50m bear crawl
15 Deadlifts @ 225/155#
50m bear crawl
9 Deadlifts @ 225/155#

Thursday 20141023

Warm up: 500m row,  30 floor sweepers @ 115/85#,
20 back extensions
WOD: 5 rounds of
10 burpees
10 ea single arm dumbbell snatch @ 35/20#
100 double unders

Wednesday 20141022

Warm up: 500m row,  400m run,  30 push ups,  20 GHDs,  10 burpees
WOD: 15min AMRAP
10 sprinter toe touches ( l+r=1)
10 KB swings @ 53/35#
10 K2E

Tuesday 20141021

Warm up: 500m row,  30 GHD s, 10 HSPU
WOD: 3 rounds of:
10 push press@ 95/55#
25m overhead barbell walk @ 95/55#
10 overhead squats @ 95/55#
25m overhead barbell walk @ 95/55#

Monday 20141020

Warm up: 500m row, 400m run, 30 ghds, 20 Burpees, 100 double under
WOD: 4 rounds of
15 front squats @ 115/65#
10 pull ups (overhand grip)
5 box jumps @ 30" 

Friday 20141017

Warm up: 400m run,  20 bench press @ 75% bodyweight,
20 GHDs
WOD: 10min AMRAP
25m sprint
10 push ups
25m sprint
10 sit ups

Thursday 20141016

Warm up: 500m row,  50 spiderman push ups,
50 sprinter toe touches
WOD: 4 rounds of
50 double unders
10 ring dips
5 SDHP @ 135/95#

Wednesday 20141015

Warm up: 800m,  50 push ups,  50 sit ups
WOD: EMOTM Ascending reps
Squat thrusters @  95/45#
burpee bar hops

start with 1 ea, and increase 1 rep every minute
until you can't complete all reps in one minute.
10 round minimum

Tuesday 20141014

Warm up: 400m run,  50 push ups,  50 sit ups
WOD: 2K Row for time

Friday 20141010

Warm up: 50 push ups,  50 sit ups, 800m run
WOD: 10 rounds of
3 Bench press  @ 50% bodyweight
5 Deadlifts @ bodyweight
7 T2B

Thursday 20141009

Warm up: 400m run,  30 ghd s, 20 burpees,
100 jumpropes
WOD: 10 down to 1
C2B pull ups
Snatches @ 50% bodyweight

Wednesday 20141008

Warm up: 500m row,  50 push ups,  50 sit ups
WOD: 5K

Tuesday 20141007

Warm up: 500m row,  400m run, 30 sit ups, 20 push ups,
10 pull ups
WOD: 5 rounds of
10 k2e
5 overhead squats @ 115/75#

Friday 20141003

Warm up: 500m row, 400m run,  30 push ups,
20 GHDs,  10 burpees
WOD: "Double Vision"
*10 wallball double shots @ 20/12#
15 double crunch sit ups
20 Double unders

*start like a regular wallball, squat, thrust up and push medball
up to target. Then do an airsquat while the medball is in the ai

Thursday 20141002

Warm up: 500m row, 40 sit ups, 30 push ups, 20 GHDs, 10 burpees
WOD: 3 rounds of
10 push press @ 135/95#
10 kb swings @ 53/35#
10 spiderman push ups(5ea)
400m run

Wednesday 20141001

Warm up: 50 SDHP W/ 35# Bar, 400m run,
30 push ups,  20 GHDs, 10 burpees
WOD: 10min AMRAP
150m row
10 deadlifts @ 185/135#
5 C2B pulls

Tuesday 20140930

Warm up: 500m row, 400m run, 50 push ups,
50 sit ups
WOD: 21-15-9
Handstand push ups
Box jumps @ 24/20"
Burpees

Monday 20140929

Warm up: 500m row,  40 Push ups, 30 sit ups,
20 burpees, 100 jumprope
WOD: 6 rounds of
200m sprint
20 clapping push ups
200m sprint
20 mountain climbers ( l+ r= 1)

Friday 20140926

Warm up: 400m run,  30 push ups,  20 back extensions
10 pull ups
WOD: 2 rounds of:
500m row (only once)
50m farmers carry @ 45/25#
50 sprinter toe touches (l+ r=1)
50m waiters carry @ 35/20#
50 sprinter toe touches
50 kb swings @ 53/35#
50 double crunch sit ups

Thursday 20140925

Warm up: 500m row, 40 sit ups, 30 kb
swings @ 35/26#, 20 GHDs, 100 jumpropes
WOD: 3 rounds of
800m run
*10 clean, squat thrusters @ 135/95#
80 double unders

* each rep starts from the ground, full squat,
And finishes with weight locked out overhead

Wednesday 20140924

Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Cindy 20min AMRAP
5 Pull ups
10 Push ups
15 air squats

Tuesday 20140923

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD:" Grace"
30 Clean and press @ 135/95#

Monday 20140922

Warm up: 50 push ups, 40 sit ups, 30 air squats,
20 burpees, 100 jumprope
WOD:
1 mile sprint ( record time, should be half of your
 APFT 2 mile 70% score minus 30 seconds)
5 min rest
5 min AMRAP
10 push ups
10 sit ups
5 min rest
1 mile sprint

Friday 20140919

Warm up: 500m row,  10 push ups,  10 GHDs
WOD:complete for time
800m run
50 c2f push ups
50 double unders
50 abmat sit ups
50 double unders
50 barbell snatches @ 55/35#
50 double unders
50 burpees

Thursday 20140918

Warm up: 500m row, 400m run, 40 double unders,
30 push ups, 20 GHDs, 10 burpees
WOD: 12 min AMRAP
3 KB squat s

wings @ 53/35#
6 K2E
9 v-ups

Wednesday 20140917

Warm up: 500m row, 40 push ups, 30 air squats,
20 GHDs,  100 jumprope
WOD: 5 rounds of
400m run
4 front squats @ 95/55#
7 squat thrusters @ 95/55#

Tuesday 20140916

Warm up: 500m row, 400m run, 30 push ups,  20 GHDs,
100 jumprope
WOD: 10 rounds of
20 sprinter toe touches
10 box jumps@ 24/20"
5 hang cleans @ 95/45#

Monday 20140915

Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Back squats 3- 3 -3 -3 -3

Friday 20140912

Warm up: 50 push ups, 40 sit ups, 30 push ups,
20 sit ups, 100 double unders
WOD: COMPLETE FOR TIME
30 CALORIES on rower
30 Romanian dead lifts @ 95/55#
30m overhead walk @ 135/95#
30 burpees
30m overhead walks @ 135/95#
30 KB swings @ 53/35#

Thursday 20140911

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 pull ups
WOD: 10min AMRAP
5 GRound to Overhead @ 95/55#
100m row
20 Double unders

Wednesday 20140910

Warm up: 500m row, 40 push ups, 30 double crunch sit ups,
20 burpees,  100 jumprope ( alternating singles)
WOD: Godzilla
1 mile run with medball @ 20/12#
100 wallball shots @ 20/12#
10 Deadlifts @ 345/225#

Tuesday 20140909

Warm up: 500m row, 400m run, 30 push ups, 20 ghds, 100 jumprope
WOD: Complete for time
50 pull ups
40 push press @ 115#
30 KB swings @ 53#
20 T2B 
10 Muscle ups

Friday 20140905

Warm up:
WOD: 5 rounds of
10 dead lifts @ 185/135#
10 KB swings @ 53/35#
10 burpees
10 box jumps 24/20"
10 double crunch sit ups

Thursday 20140904

Warm up: 500m row, 400m run,  30 GHDs,
20 squats, 100 jumprope
WOD: 6 rounds of:
5 clean and press @ 135/95#
10 burpees

Wednesday 20140903

Warm up: 500m row,  50 walking lunges, 100 double unders
WOD:
4 x 100m sprints
1 min rest between sprints
4 x 200m sprints
1 min rest between sprints, 2 min rest before 400m
4 x 400m sprints
2 min rest between sprints

Tuesday 20140902

Warm up: 500m row, 400m run,  30 double unders,
20 K2E,  10 burpees
WOD: complete for time
100 push ups
100 sit ups
50 wallball shots @ 20/14#
100 sit ups
100 push ups

HAPPY LABOR DAY Monday 20140901

Warm up: 500m row,  40 sit ups,  30 push ups,
20 bix jumps @ 20", 10 cleans @ bodyweight
WOD: 'FRAN'  21-15-9
Thrusters @ 95/55#
Pull ups

Friday 20140829

Warm up: 500m row,  400m run,  30 push ups,
20 pull ups,  10 burpees
WOD: Pyramids
100 Sprinter toe touches
1 min plank
75 sit ups
1 min plank
50 Russian twist @ 35/25#
1 min plank
25 V-ups
1 min plank
* now go back up

Thursday 20140829

Warm up: 500m row, 40 push ups,  30 squats,
20 pull ups, 100 jumpropes
WOD: 3 rounds of
800m run
30 DL @ 165/115#
15 Bar facing Burpees

Wednesday 20140827

Warm up: 50 jumping jacks, 400m run,  30 push ups,
20 GHDs, 10 barbell hang snatches
WOD: complete for time
1000m row
100 double unders
10 rounds EMOTM of
1 Clean
1 Clean & press
1 Snatch
@ 135/95#

Tuesday 20140826

Warm up: 50 Mountain climbers, 400m run, 30 overhead squats with
barbell,  20 GHDs,  10 burpees
WOD: 20 MIN AMRAP
15 in and outs ( it's a mountain climber with both legs)
10 box jumps @ 24/20"
5 unbroken pull ups*

*overhand strict, kipping, or butterfly, NO chin ups.
For rx'd pull ups must be unbroken. If you do 3 and get off the bar, count
starts over.

Monday 20140825

Warm up: 500m row, 400m run, 30 sit ups, 20 burpees, 100 jumproes
WOD: 5 rounds of
10 ea Single arm KB snatch @ 44/26#
20 Spider-man push ups

Friday 20140822

Warm up: 500m row,  400m run, 30 double unders,
20 GHDs,  10 burpees
WOD: 15min AMRAP
20 abmat sit ups
15 T2B
10 HSPU

Thursday 20140821

Warm up: 500m row, 40 push ups,  30 crunchies, 20 squats,
10 static pull ups
WOD:  "YingYang" 12min AMRAP
3 Dead lifts @ 225/155#
6 bench @ 135/85#
9 calories  on rower

Wednesday 20140820

Warm up: 50 double unders, 40 GHDs, 30 squats, 20 box jumps @ 24",
10 broad jumps
WOD: 5 ROUNDS of
400m run
40 sumo side squats
10 Front squats @ bodyweight

Tuesday 20140819

Warm up: 500m row, 40 sit ups, 30 push ups, 20 burpees,
10 t2b
WOD: Tabata
8 round of 20 sec on and 10 sec rest.
Romanian dead lifts
Cleans
Push press
Males @ 95#
Females @ 45#

Monday 20140818

Warm up: 500m row, 400m run, 30 push ups, 20 sit ups,
100 jumpropes
WOD: 4 rounds of:
25 Burpee pull ups
50 double unders

Friday 20140815

Warm up: 500m row, 400m run, 30 ghd, 20 pullups,
10 burpees
WOD: complete for time
800m run
50 push ups
50 sit ups
800m run
50 c2f push ups
50 sprinter toe touches ( l+ r= 1)
400m run
25 spiderman push ups ( l+ r = 1)
25 v - ups

Thursday 20140814

Warm up: run 400m, 30 GHD s, 20 kb swings, 10 burpees
WOD: The Hopper
30 mins AMRAP

using a deck of cards,
Diamonds= squat thrusters @ 75/45#
Clubs= Row / SDHP @ 75/ 45#
Hearts = push ups
Spades= pull ups

Face cards = 10 reps
Ace = 15

Wednesday 20140813

Warm up:
50 double unders, 400m run, 30 side lunges, 20 GHDs, 10 burpees

WOD: for time
10 burpees
10 clean and press @135
10 burpees
5 deadlifts @315
100 double unders
5 deadlifts @315
10 burpees
10 clean and press @135
10 burpees

Tuesday 20140812

Warm up: 50 double unders, 400m run, 30 side lunges
20 GHDs, 10 burpees
WOD: 12 MIN AMRAP
25m Crab walk
25m Kung Fu grip plate carry @ 45/25#
25m overhead barbell walk @ 135/85#
25m overhead walking lunges @ 45/35# bar

Monday 20140811

Stretch: as needed
Warm up: 500m row, 40 c2f push ups, 30 sit ups, 20 ring dips,
10 burpees
WOD: Bench press 2 rep max (2-2-2-2-2-2)
You must do both lifts unassisted for rep to count. Rest as long as needed between
attempts. Only 6 attempts.

Friday 20140808

Warm up: 500m row, 400m run, 30 push ups, 20 sit ups,
100 jumprope
WOD: 12 MIN AMRAP
100 yrd shuttle run (5,10,15,20)
10 wallball shots @ 20/12#
50 double unders

Thursday 20140807

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD: 15min AMRAP
3 Dead lifts @ 275/165#
5 Pull ups
7 Box jumps @ 30/24"

Wednesday 20140806

Warm up: 50 double unders, 40 push ups, 30 box jumps @ 24",
20 pull ups, 10 burpees
WOD: 6 rounds of
200m run
10 burpees
200m run
5 push press @ 155/105#

Tuesday 20140805

Stretch: as needed , shoulders
warm up: 500m row, 40 abmat sit ups, 30 air squats w/ 2sec pause at bottom,
20 spider-man push ups (l+r=1), 100 jumpropes
WOD: 5 rounds of:
5 T2B
10 Floor press @ 135/95#
15 Russian twist @ 53/35# ( l+r=1)
20 KB squat swings @ 53/35#

Monday 20140804

Warm up: 50 push ups, 400m run, 30 ghd, 20 pull ups,
10 wall climbs
WOD: 15min AMRAP
10 SDHP @ 95/55#
10 Front squats @ 95/55#
30 Double unders

Friday 20140801

Stretch: legs and core
Warm up: 500m row, 40 abmat sit ups, 30 split jump lunges, 20 GHD sit ups, 10 broad jumps
WOD: 400m run backwards
25 in and outs*
400m run
25 Double crunch sit ups
800m run
50 Sprinter toe touches(l+r=1)
1600m run
100 Double unders**


* from a push up position, jump both feet up by hands and the back out to a push up position
(bottom of burpee)
**sub is 300 singles

Thursday 20140731

Stretch: hamstrings , shoulders, and upper back
Warm up: 50 double unders, 40 mountain climbers,
30 GHD/ abmat sit ups, 20 back extensions, 10 handstand push ups
WOD: 15MIN AMRAP:**
150m row
10 squat thrusters @ 65/35#
1 burpee with 2 c2f push ups

** 5 round minimum

Wednesday 20140730

Stretch: legs and core
Warm up: 500m row, 40 v - ups, 30 air squats, 20 GHDs, 10 T2B
WOD: complete for time:
10 Deadlifts @ 135/75#
400m run
12 Deadlifts @ 155/95#
400m run
14 Deadlifts @ 175/105#
400m run
16 Deadlifts @ 205/135#
400m run
18 Deadlifts @ 225/155#
400m run
20 Deadlifts @ 245/175#
400m run

Tuesday 20140729

Stretch: shoulders, legs, and back
Warm up: 500m row, 40 double unders, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 3 rounds of:
10 Overhead Squats @ 135/75#
25m Overhead barbell walk @ 135/75#
10 Clean and press @ 135/75#
25m Overhead barbell walk @ 135/75#
20 Abmat sit ups

Monday 20140728

Stretch: legs and shoulders
Warm up: 50 double unders, 400 meter run, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 5 rounds of:
20 KB Swings @ 53/35#
25m sprint
20 Box jumps @ 24/18"
25m sprint

Wednesday 20140723

Warm up: basic (run)
Stretch: back and core
WOD:  complete for time
1000m row
50 burpees
50 abmat sit ups (ghd if you can)

Tuesday 20140722

Stretch: shoulders and hips
Warm up: 50 double unders, 40 air squats, 30 kb
swings @ 35/26#, 20 push ups , 10 burpees
WOD: 4 rounds of
10 snatch to overhead squat @ 95/45#
(Rep starts from ground and finishes when you stand up from ovh squat)
5 HSPU
400M Run

Monday 20140721

Warm up: basic (run)
Stretch: back and shoulders
WOD: Ascending/ descending
1 up to 10 push press @ 115/65#
10  down to 1 pull ups

Friday 20140718

Warm up: basic (row)
Stretch: legs, back, shoulders
Skill: 4 min AMRAP , 2 deadlifts @ 275#
      3 HSPU
WOD: 5k for time

Thursday 20140717

Warm up: Basic (jump rope, 50DU)
Stretch: chest, triceps, hip flexors, and core
WOD: 12 min AMRAP
25m sprint
10 spider-man push ups (l + r = 1)
25m sprint
10 sprinter toe touches (l + r = 1)

Wednesday 20140716

Warm up: basic (row)
Stretch: back and shoulders
WOD: 20min EMOTM
5 Power Cleans 5min EMOTM @ bodyweight
1 min rest
5 Push press 5min EMOTM @ 75% bodyweight
1 min rest
5 Front Squats 5min EMOTM @ 75% bodyweight
1 min rest
5 Squat thrusters 5min EMOTM @ 60% bodyweight

Tuesday 20140715

Warm up: basic (run)
Stretch: chest, triceps, and core
WOD: 4 rounds of
10 Burpees
15 Ring Dips
20 K2E

Monday 20140714

Warm up: basic ( run)
Stretch: legs and shoulders
WOD: 3 rounds of
400m run
30 wallball shots @ 20/12#
20 box jump overs@ 24/20"

Friday 20140711

Warm up: basic (run)
Stretch: hamstrings
WOD: complete for time:
1000m row
800m run
60 straight leg deadlifts @ 115/75#
80 air squats
100 Double unders

Thursday 20140710

Warm up: basic ( run)
Stretch: shoulders and core
WOD: 21-15-9-5
Ab mat sit ups
KB swings @ 35/26#
Turkish get ups (l+r=1) @ 35/14#

Wednesday 20140709

Warm up: Basic (jumprope)
Stretch: legs, hip flexors, core
WOD: CFT (complete for time)
40 Sprinter toe touches
400m sprint
40 Sprinter toe touches
400m sprint
80 mountain climbers
800m run
40 Sprinter toe touches
400m sprint
40 Sprinter toe touches
400m Sprint

Tuesday 20140708

Warm up: basic (row)
Stretch: shoulders and traps
WOD: 5 rounds of:
15 c2b pull ups
10 hang snatches @ 115/65#

Monday 20140707

Warm up: Basic (run)
Stretch: legs and legs
Skill: Front Squat max 1-1-1-1-1 ( off of a rack)
WOD: 21 min AMRAP
7 split jump lunges with 25# plate overhead (l+r=1)
7 box jumps @ 24/20"
7 pistols (l+r=1)

Friday 20140704

Warm Up: Basic (run)

Stretch: Back, Legs and Chest

WOD: "07/04/1776"
7 rounds of

4 Power Cleans @ 255lbs/155lbs.
17 Explosive push up ( 2x 45 plates)

Then immediately after the 7th round
76 Burpees

Happy 4th Of July

Thursday 20140703

Warm Up: 5 Mins AMRAP
5 push up
5 Double Crunch Sit Ups
20 Jump rope.

WOD: 20 Mins. AMRAP

5 handstands push ups
7 Push Press @ 115lbs/55lbs.
10 Wall ball 20lbs/12lbs

Wednesday 20140702

Warm up: basic (run)

Stretch: chest, back and legs

WOD:

800 meter Row

4 rounds
25 chest to floor Push ups
25 Deadlift @ 205lbs(M)/155lbs(F)  ("no rep" for weights drop at the top of the exercise)

Tuesday 20140701

Warm Up: Basic (row)

Stretch: Shoulders, ABS and Legs

WOD: 10 Rounds

10 ABMAT Sit Ups
5 Squat Thruster 95lbs. (M)/55lbs.(F)

*Note*
If need to scale down the max you can scale down to is 75lbs.(M)/35lbs. (F)

Monday 20140630

Warm Up: Basic

Stretch: everything

WOD: 5 Rounds

20 Double Unders
400 Meter run

Friday 20140627

Warm up: basic (row)
Stretch: shoulders
WOD: 21-15-9
Sit ups
Handstand push ups
*25m alligator walk after each set

Thursday 20140626

Warm up: basic ( row)
Stretch: legs
WOD: 2 rds for time of
800m run, backwards
25 overhead squats @ 95/45#

Wednesday 20140625

Warm up: basic (jumprope)
Stretch: legs/shoulders
Skill: 10 Turkish get ups @ 35/26# on each side
WOD: 20min AMRAP
20 Double Unders
10 Thrusters @ 95/55#
5 Box jumps @ 36/30"

Tuesday 20140624

Warm up: Basic (row)
Stretch: hamstrings/shoulders
WOD: 15 Min EMOTM
1 Dead Lift , hold for 2-3sec
1 Hang clean, hold for 2-3 sec
1 Press, hold for 2-3 sec

@ 135/95#, this is one lift broken up into 3. So do not reset until
you do all three movements.

Monday 20140623

Warm up: basic (run)
Stretch: triceps and quads
WOD: 5 rounds of:
10ea pistols (one leg squats)
10 ring dips

Friday 20140620

Warm up: Basic (run)
Stretch: shoulders/ quads
WOD: 8 rounds of
10  Barbell bicep curls @ 55/35#
10m Overhead walking lunges @ 55/35#
10 Barbell tricep extensions @ 55/35#
10m Overhead walking lunges @ 55/35#
25 Double unders

Thursday 20140619

Warm up: basic (jumprope)
Stretch: quads/shoulders
WOD: 21-15-9
Deadlifts @ 225/165#
Push press @ 135/95#

Wednesday 20140618

Warm up: basic ( row)
Stretch: legs
WOD: "THOMAS"
CFT:
Run 1 mile
50 Cleans @ 115#
Run 1 mile

Tuesday 20140617

Warm up: Basic (row)
Stretch: legs/core
WOD: 5 rounds of:
400m run with medball @ 20/12#
30 medball Russian twist @ 20/12#
20 medball push ups
10 wallball shots with second squat
while ball is in the air @ 20/12#

Monday 20140616

Warm up: basic (run)
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l+r=1)

Friday 20140613

Warm up: basic ( row)
Stretch: core ,  shoulders
Skill:
WOD: complete for time
13 rounds
 7  push ups
 7 pull ups
 7 KB Swings @ 53/35#

Thursday 20140612

Warm up: basic ( run)
Stretch: legs and shoulders
WOD: "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
Cleans @ 75% bodyweight
Bench press @ bodyweight
Dead Lifts @ 1.5% bodyweight

Wednesday 20140611

Warm up: basic (jump rope)
Stretch: legs
WOD: 2 rounds of:
800m run
10 Overhead squats @ 95#
400m run
5 overhead squats @ 95#

Tuesday 20140610

Warm up: Basic (run)
Stretch: core
WOD: 10 Min AMRAP
10 Ring Push ups*
10 GHD Sit ups

*rings are set 12" off of floor, and feet are on a 20" box.

Monday 20140609

Warm up: basic (run)
Stretch: everything
WOD: "Fight Gone Bad!"Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Dan Bailey 472. Add your points and post them to comments.
Compare to 121129.

Friday 20140606

Warm up: basic (row)
Stretch: legs
WOD: 5 rounds of:
50 Double unders
400m Run
30 Barbell Squats @ 45#

Thursday 20140605

Warm up: basic ( row)
Stretch: shoulders/legs
WOD: 8 min AMRAP
10 pull ups
5 squat thrusters @ 135/95#

Wednesday 20140604

Warm up: Basic (jump rope)
Stretch: core/ legs
Skill: ---
WOD: 3 rounds of:
20 Turkish get ups @ 53/35# (10 ea side)
30 Russian twist @ 53/35# (15ea side)
800m run

Tuesday 20140603

Warm up: basic (row)
Stretch: hamstrings/lower back/shoulders
WOD:
Randy
For time:
75-lb. power snatches, 75 reps
Post time to comments.
Compare to 101222.

Monday 20140602

Warm up: basic ( jump rope)
Stretch: core
WOD: complete for time
50 sprinter toe touches (l+r=1)
40 sit ups
30 spiderman push ups ( l+ r=1)
20 v - ups (with 12# medball)
10 burpee toes2bar
20 v - ups (with 12# medball)
30 spiderman push ups ( l+r=1)
40 sit ups
50 sprinter toe touches ( l+ r=1)

Friday 20140530

Warm up: Basic (row)
Stretch: everything
WOD: 3 Rounds of:
400m run
20 KB Swings @ 53/35#
20 AB Mat Sit ups (hands across chest)
20 K2E
20 AB Mat Sit ups (hands across chest)
20 Ring Dips

By Angelica Adamé

Thursday 20140529

Warm up: basic ( run)
Stretch: legs and back
WOD: "Double Feature" (cft back 2 back, no rest)
#1 - 21-15-9
Deadlift @ 185/115#
Double unders

#2 -  21-15-9
Overhead squats @ 95/65#
Double unders

Wednesday 20140528

Warm up: basic (jump rope)
Stretch: triceps and core
WOD: Complete for time:
400m row (only once) then,
30-20-10 of:
Floor press @ 135/95#
Diamond c2f push with feet on barbell
Floor sweepers @ 135/95# (center only)