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
Friday, November 28, 2014
Thursday, November 27, 2014
Wednesday, November 26, 2014
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
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
Monday, November 24, 2014
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
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
WOD: 15min AMRAP
5 squat thrusters @ 95/45#
10m bear crawl
5 burpees
10m bear crawl backwards
Friday, November 21, 2014
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
WOD: 6 rounds of
6 box jumps @ 36/27"
9 each, single arm dumbbell snatch @ 40/20#
54 double unders
Thursday, November 20, 2014
Thursday 20141120
Warm up: 500m row, 50 push ups, 50 sprinter toe touches
WOD: 15min EMOTM
2 clean and press @ bodyweight
2 HSPU
WOD: 15min EMOTM
2 clean and press @ bodyweight
2 HSPU
Tuesday, November 18, 2014
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#
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
WOD: 12 min AMRAP
3 KB swings @ 53/35#
6 GHDs
9 K2E
Monday, November 17, 2014
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
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, November 14, 2014
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
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
Wednesday, November 12, 2014
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"
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
WOD: "GATOR" 8 Rounds for time
5 Front Squats @ 185/115#
26 ring push ups
Monday, November 10, 2014
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"
WOD: "McGhee" 30min AMRAP
5 Deadlifts @ 275/185#
13 Push ups
9 Box jumps @ 24/20"
Friday, November 7, 2014
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
WOD: 10min AMRAP
15 double crunch sit ups
10 split jump lunges with 25# plate
5 HSPU
Wednesday, November 5, 2014
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#
20 burpees, 10 pull ups
WOD: 5 rounds of
9 Deadlifts @ 135/85#
6 Hang Snatches @ 135/85#
3 Overhead Squats @ 135/85#
Monday, November 3, 2014
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)
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
with 20 seconds rest in between
WOD: 4 rounds of
800m run
50 air squats
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