Friday 20150130

Warm up: 500m row,  40 abmats, 30 over/unders
WOD: CFT
40 KB swings @ 53/35#
50m Overhead barbell walk @ 135/95#
30 KB swings
50m Overhead barbell walk
20 KB swings
50m Overhead barbell walk
10 KB swings
50m Overhead barbell walk

Thursday 20150129

Warm up: 400m run,  30 abmat sit ups, 20 shrugs with 45# bar, 10 burpees
WOD: 3 rounds of
21 GHDs
15 Power Snatches @ 95/55#
9 K2E

Wednesday 20150128

Warm up: 500m row, 50m walking lunges,
50 over/unders
WOD: "Rewind" 3 rounds of
400m run
400m run backwards
10 Burpees
10 Reverse burpees
5 Curtis P's (on roids)* @95/55#

* clean barbell to front rack, lunge forward, then step
back. Lunge forward with other leg and step back.
Then perform a squat thruster.  That's 1 rep.

Tuesday 20150127

Warm up: 50 c2f push ups, 50 over/unders,  25 Burpees
WOD: YingYang 9min AMRAP
3 Bench press @ 135/85#
6 Pull ups
9 Calories on the rower

Monday 20150126

Warm up: 800m run,  50 push ups, 50 sit ups
Skill: 10min to find your 1 rep max Deadlift
WOD: 12 min AMRAP
20 wallball shots @ 20/12#
5 SDHP @ 135/85#

Friday 20150123

Warm up: 500m row,  50 mountain climbers
WOD: " let the bodies hit the floor"
25m sprint
20 burpee bar hops
15 squat thrusters @ 95/65#
20 burpee bar hops
10 front squats @ 55/35#
20 burpees
45 air squats

Thursday 20150122

Warm up: 50 double unders,  25 push ups,
25 ghds
WOD: complete for time
1000m  row, then,
10 rounds of
10 KB swings @ 53/35#
25m farmers carry /waiters carry @ 53/25# 35/15#
5 each side single arm db snatch
25m farmers carry / waiters carry @ 53/25# 35/15#

Wednesday 20150121

Warm up: 50 Mountain climbers,  25 abmat sit ups,
4 minute tabata plank
WOD: 5 rounds of
400m run
40 spiderman push ups
40 Double unders
4 *Hang clean and jerk@ 135/85#

* Hang cleans are un broken. If you break,  there is 4
Clean and jerk penalty.

Tuesday 20150120

Warm up: 500m row, 50 air squats, 100 jumprope
WOD: 10min AMRAP
10 Deadlifts @ 75% bodyweight
20 Abmat sit ups

Monday 20150119

Warm up: 400m run,  20 push ups, 20 abmat sit ups,  20
air squats
WOD: 4 rounds of
30 Boxjumps @ 30/20"
20 Burpees
10 Muscle ups

* substitute for 1 MU is 2 c2b pull ups and 2 ring dips

Friday 20150116

Warm up: 500m row,  40 sit ups, 30 push ups,  20
 burpees,  100 jumprope
Skill: 10min EMOTM 2 Front squats @ bodyweight
WOD: 3 rounds of
800m run
40 sprinter toe touches ( l+ r= 1)
20 T2b

Thursday 20150115

Warm up: 500m row,  25 push ups,  25 sit ups
WOD: Craps 7min AMRAP
11 wallball shots @ 20/12#
7 pull ups

Wednesday 20150114

Warm up: 400m run,  40 push ups, 40 air squats
40 over/unders
WOD: complete for time
50 burpee "buy-in"
Then,
5 rounds of
10m walking lunges
10 box jumps @ 24/20"
10m walking lunges
10 KB squat swings @ 53/35#

Tuesday 20150113

Warm up: 500m row,  25 push ups,  15 pull ups,
100 jumprope
WOD: Team wod
3 rounds each (one works , one rest)
30 Double unders
3 GTO @ 95/45#
3 HSPU
3 GTO @ 95/45#
30 Double unders

Monday 20150112

Warm up: 400m run,  20 C2F push ups,  20 sit ups,
20 air squats
WOD: 18-15-12-9-6
Floor press @ 115/65#
Floor sweepers @ 115/65# (center only)
Row for calories

Friday 20150109

Warm up: 400m run,  40 push ups,  40 over/unders
WOD: 12 min AMRAP
10 pull ups

5 push press @ 95/55#

Thursday 20150108

Warm up: 500m row,  40 push ups,  30 sit ups,
20 burpees
WOD: 6 rounds of
5 Squat cleans @ 155/115#
Shuttle run 10/25/50m

Wednesday 20150107

Warm up: 500m row,  25 ring dips,  50 mountain climbers,
25 shrugs
WOD: 3 rounds of
20 Deadlifts @ 185/135#
25m Crab walk
20 C2F push ups
25m Alligator walk

Tuesday 20150106

Warm up: 400m run,  25 push ups,  25 GHDs
Wod: complete for time
1000m Row,
Then,
10 rounds of
10 pistols 5 ea leg
10 abmat sit ups

Monday 20150105

Warm up: 500m row,  40 push ups, 30 double crunch sit ups,
20 pull ups,  100 double unders
WOD: 5 rounds of
20 K2E
15 Bar facing Burpees
10 snatches @ 95/55#

Friday 20150102

Warm up: 500m row,  40 push ups,  30 GHDs,
20 pull ups,  10 burpees
WOD: 15min EMOTM
3 push press @ bodyweight

Thursday20150101

Warm up: 800m run,  50 push ups,  50 abmat sit ups
WOD: "The Hopper"
HAPPY NEW YEAR
Since we don't know what the next 52 weeks have in store,
Instead of sharing a deck , COMPLETE THE ENTIRE DECK FOR TIME.
Rest as needed.
Hearts = Row for calories or SDHP @ 95/45#
Clubs = KB swings @ 53/35#
Diamonds = C2B Pull ups
Spades = HSPU

Face cards = 10
Aces = 15
Jokers, yes leave them in, = 10 each exercise

Wednesday 20141231

Warm up: 500m row,  25 GHDs, 25 push ups
WOD: "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
Cleans @ 75% body weight
Bench press @ body weight
Deadlift @ 150% body weight