Warm up: 400m run, 500m row, 20 sit up to push ups
WOD: " The Hopper" 30 min AMRAP
♡- Boxjumps @ 24/20"
◇- Double crunch sit ups
Spades- Push press @ 95/65#
Clubs- KB swings @ 53/35#
Face cards = 10
Aces= 15
No jokers
Friday, July 31, 2015
Thursday, July 30, 2015
Thursday 20150730
Warm up: 400m run, 20 GHDs, 20 push ups
WOD: complete for time
25 calories on the rower
25 HR Burpees
50 Romanian Deadlifts @ 95/80#
50m Kung fu grip carry @ 25#
75 thrusters @ 45/30#
1 mile run
WOD: complete for time
25 calories on the rower
25 HR Burpees
50 Romanian Deadlifts @ 95/80#
50m Kung fu grip carry @ 25#
75 thrusters @ 45/30#
1 mile run
Wednesday 20150729
Warm up: 400m run, 20 sit ups, 20 over/ unders, 20 air squats
WOD: complete for time
1000m row
10 alt. single arm dumbbell snatch squat @ 40/25#
50 GHDs
5 Snatch squats @ 155/95#
WOD: complete for time
1000m row
10 alt. single arm dumbbell snatch squat @ 40/25#
50 GHDs
5 Snatch squats @ 155/95#
Tuesday, July 28, 2015
Tuesday 20150728
Warm up: 500m row, 25 back extensions, 25 GHD sit ups
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders
Monday, July 27, 2015
Monday 20150727
Warm up: 400m run, 20 c2b pull ups, 10 clean and press @ 95/75#
WOD: Complete for time
80 calories on the rower
20 shoulder to overhead @ 135/95#
40 hang cleans @ 135/95#
60 deadlifts @ 135/95#
WOD: Complete for time
80 calories on the rower
20 shoulder to overhead @ 135/95#
40 hang cleans @ 135/95#
60 deadlifts @ 135/95#
Tuesday, July 21, 2015
Wednesday 20150722
Warm up: 400m run, 20 push ups, 20 sit ups
WOD: COMPLETE FOR TIME
500m row
50 C2F push-ups
50 Abmat sit ups
50 pull ups
50 box jumps @ 24/20"
50 Burpees
Monday, July 20, 2015
Tuesday 20150721
Warm up: 500m row, 25 air squats, 25 over/ unders
WOD: " Karen"
150 wallballs @ 20/12#
WOD: " Karen"
150 wallballs @ 20/12#
Monday 20150720
Warm up: 25m walking lunges, 20 split jump lunges
15 GHDs, 10 burpees
WOD: "Griff"
800m run
400m run backwards
800m run
400m run backwards
15 GHDs, 10 burpees
WOD: "Griff"
800m run
400m run backwards
800m run
400m run backwards
Saturday, July 18, 2015
Friday 20150717
Warm up: 100 jumprope, 25 GHDs, 25m samson stretch
WOD: 6 rounds of
30 Abmat sit ups
15 Squat thrusters @ 75/50#
400m run
WOD: 6 rounds of
30 Abmat sit ups
15 Squat thrusters @ 75/50#
400m run
Thursday, July 16, 2015
Thursday 20150716
Warm up: 500m row, 25 push ups, 15 pull ups,
25 barbell press @ 45/30#
WOD: complete for time
5 rounds of:
10 weighted push ups @ 45/25#
5 clean and jerk @ 135/95#
5min rest
5 rounds of:
10 squat cleans @ 135/95#
5 HSPU
25 barbell press @ 45/30#
WOD: complete for time
5 rounds of:
10 weighted push ups @ 45/25#
5 clean and jerk @ 135/95#
5min rest
5 rounds of:
10 squat cleans @ 135/95#
5 HSPU
Wednesday, July 15, 2015
Wednesday 20150715
Warm up: 400m run, 25 push ups, 25m walking lunges
WOD: 15min AMRAP
200m run
12 Burpee Box Jumps @ 24/20"
WOD: 15min AMRAP
200m run
12 Burpee Box Jumps @ 24/20"
Tuesday, July 14, 2015
Tuesday 20150714
Warm up: 500m row, 25 diamond push-up, 25 db squats
WOD: "Cindy" 20min AMRAP
5 Pull ups
10 Push ups
15 air squats
WOD: "Cindy" 20min AMRAP
5 Pull ups
10 Push ups
15 air squats
Monday, July 13, 2015
Monday 20150713
Warm up: 400m run, 30 push ups, 20 sit ups, 10 burpees
Skill: 10min to find Snatch 1RM
WOD: complete for time
25 GHDs
50 Double unders
75 Snatches @ 75#(Randy)
1 mile run
Skill: 10min to find Snatch 1RM
WOD: complete for time
25 GHDs
50 Double unders
75 Snatches @ 75#(Randy)
1 mile run
Friday, July 10, 2015
Friday 20150710
Warm up: 500m row, 25 GHDs, 25 over/ unders
WOD: COMPLETE FOR TIME
2 × 200m Sprint
20 KB swings @ 53/35#
80 sprinter toe touches
2 × 400m run
20 KB swings @ 53/35#
40 double crunch sit ups
1 × 800m run
20 KB swings @ 53/35#
20 v-ups with medball @ 20/12#
WOD: COMPLETE FOR TIME
2 × 200m Sprint
20 KB swings @ 53/35#
80 sprinter toe touches
2 × 400m run
20 KB swings @ 53/35#
40 double crunch sit ups
1 × 800m run
20 KB swings @ 53/35#
20 v-ups with medball @ 20/12#
Thursday, July 9, 2015
Thursday 20150709
Warm up: 400m run, 20 diamond push-ups, 20 GHDs
WOD: complete for time
1000m row then,
10 down to 1
C2B pull ups
Bench press @ bodyweight
WOD: complete for time
1000m row then,
10 down to 1
C2B pull ups
Bench press @ bodyweight
Wednesday, July 8, 2015
Wednesday 20150708
Warm up: 500m row, 25m samson stretch, 25 over/ unders
WOD: 15min AMRAP
Triple Nickel
5 Romanian Deadlifts
5 Squat thrusters
5 Overhead squats
male 95# female 50#
WOD: 15min AMRAP
Triple Nickel
5 Romanian Deadlifts
5 Squat thrusters
5 Overhead squats
male 95# female 50#
Tuesday, July 7, 2015
Tuesday 20150707
Warm up: 500m row, 25 abmat sit ups, 25 air squats
WOD: complete for time
800m run
40 Double unders
20 GHDs
40 wallball shots @ 20/12#
800m run
WOD: complete for time
800m run
40 Double unders
20 GHDs
40 wallball shots @ 20/12#
800m run
Monday, July 6, 2015
Monday 20150706
Warm up: 400m run, 30 push ups, 30 sit ups, 30 air squats
WOD: 3 rounds of
15 Burpee pull ups
10 Front squats @ 115/65#
5 Back squats @ 225/135#
WOD: 3 rounds of
15 Burpee pull ups
10 Front squats @ 115/65#
5 Back squats @ 225/135#
Friday, July 3, 2015
Friday 20150703
Warm up: 400m run, 30 push ups, 20 air squats, 10
C2B pull ups
Skill: Bench press max 2-2-2
WOD: 15min AMRAP
5 Hang cleans @ 135/75#
10 HSPU
15 T2B
C2B pull ups
Skill: Bench press max 2-2-2
WOD: 15min AMRAP
5 Hang cleans @ 135/75#
10 HSPU
15 T2B
Thursday, July 2, 2015
Thursday 20150702
Warm up: 500m row, 20 box jumps @ 24", 10 static pull
ups
WOD: 5 rounds of
400m run
20 Burpee bar hops
5 Snatches @ 75% body weight
ups
WOD: 5 rounds of
400m run
20 Burpee bar hops
5 Snatches @ 75% body weight
Wednesday, July 1, 2015
Wednesday 20150701
Warm up: 500m row, 25 over/unders, 50 abmat sit ups,
25 air squats
WOD: 12-10-8-6-4-2
Squat thrusters @ 95/50#
*Muscle ups
*c2b/ ring dips for scale
25 air squats
WOD: 12-10-8-6-4-2
Squat thrusters @ 95/50#
*Muscle ups
*c2b/ ring dips for scale
Tuesday 20150630
Warm up: 400m run, 400m row, 40 over/unders,
40 air squats
WOD: 21-15-9
Deadlift @ 150% body weight
Overhead squats @ 50% body weight
40 air squats
WOD: 21-15-9
Deadlift @ 150% body weight
Overhead squats @ 50% body weight
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