12.29.2010

13th Day of Christmas

5 Rounds:
Run 400
15 pull ups
15 kettle bell swings

Post time to comments...

12.28.2010

12 Days of Christmas

12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run

compare times to 12/30/09

Good luck!!!

Post time to comments...

12.22.2010

WOD

5 RFT
10 Power Cleans 95/135
15 Gut Busters
20 Box Jumps

Post time to comments...

12.21.2010

WOD

3 Rounds for Time:

10 Front Squat 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

Then basketball!!!

Post time to comments...

12.20.2010

Monday Minutes

20 MIN AMRAP
5 CTB Pull ups
10 Ring dips
15 Power Snatch 65/95

Post time to comments...

12.13.2010

Monday funday

2 Rounds
25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run

post time to comments...

Yeah...I crossfit


This is what crossfit can do for you!!!


12.08.2010

WOD

400M Run
then
10,9,8.....3, 2, 1
OHS 85/115
Chest To Bar Pullups(reg pullups=add 5 reps per round)
Finish with
400M Run

Post time to comments...

12.07.2010

The Overturn

4 rounds for time of:
10 Hang Power Cleans, 110#/77#
50 dubs10 Thrusters, 110#/77#
10 KB Swings, 2/1.5 pood

Post time to comments...

12.06.2010

Post Big 12

Begin with(before u start):
25 Mule Kicks
And then…
7 Rounds of 7 reps
Burpees
Lunges(per leg)
HSPU
KB Sumo DL 53/70

Post time to comments...

12.03.2010

Welcome Becky

21-18-15-12-9-6-3
Deadlift 95/135
Hang Cleans 65/95
Run 200 each round

Post time to comments...

12.01.2010

Fish Gill

5 Thrusters (135/95)
20 Burpees
5 Handstand Push Ups
30 GHD Sit Ups
5 Push Press (135/95)
20 Toes to Bar
20 Pull Ups
5 Thurusters (135/95)
60 Double Unders

Post time to comments...

11.22.2010

Soldier WOD

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (1pood/2pood)
Run 400m
20 Overhead Squats (85/115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20"/24")
Run 400m
20 DB Squat Cleans (30/45lbs each)
Run 400m

Post times to comments

11.16.2010

WOD

10-20-30-20-10
Hollow Rocks
K.B. Swings 35/53
SDLHP 65/95

Post time to comments...

11.15.2010

Just Do It

5 Rounds
15 Box Jumps
400M Run
15 Split Jerks 55/75

Post time to comments...

11.12.2010

Rainy Dayz

3 Rounds
10 Wall Balls 14/20(10'ft target)
15 Deadlift 65/95
20 Pullups
25 Gut Busters

Post time to comments...

11.11.2010

Have Fun

21-15-9-15-21
Burpee Box Jump
V-ups
OHS 65/95

Post time to comments...

11.09.2010

Get Er Done

4 Rounds
5 HSPU
10 KB Swings 53/70
15 Burpees

Post time to comments...

11.08.2010

TO THE DECK

2 Rounds
400M Run
20 Pushups
20 1 arm db snatch(10 each)
400M Run
30 Situps
30 Air Squats

Post time to comments...

11.05.2010

Welcome Kelley!!!

WOD
2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Thrusters 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

Post time to comments...

11.04.2010

Destresser

4 Rounds:
10 Front Squat 95/135
15 Pull Ups
20 Leg Extensions


Becca working the core
Way to get your chin above the bar Adam!

Post time to comments...

11.03.2010

Humpday

4 rounds
400m run
21 toes to bar
12 ring dips

Post time to comments...

11.02.2010

Fifteens

4 ROUNDS
15 SDLHP 55/75
15 BOX JUMPS
400M RUN
15+1 RENEGADE ROWS 20/30
15 MULE KICKS

Post time to comments...

11.01.2010

Happy November

21-15-9
Cleans (65/95)
KBS (35/55)
Burpees
Gut Busters

Post time to comments...

10.28.2010

WOD

Run 800
21-15-9
Deadlift 95/135
Dips
Run800

Post time to comments...

10.27.2010

WOD

7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks

Compare times to 1/28/10

Post time to comments...

10.26.2010

Mom & Dad WOD

Fight Gone Bad

3 Rounds/1 min each station/Rest 1 min

KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)

Post time to comments...

10.21.2010

Pain Storm

100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU

compare times to 5/20/10, 11/10/09, or 2/18/09


Post time to comments....

10.20.2010

WOD

4 Rounds
20 KB Swings 35/53
30 Walking Lunges
15 Push Jerks 65/95
Run 400

Post time to comments...

10.19.2010

Ninja

10 Rounds:
10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run

Compare times to 11/9/09

Post time to comments...

10.18.2010

WOD

3 Rounds
10 Front Squat 65/95
30 Dubs
10 Pullups
30 Situps

Post time to comments...

10.15.2010

Broken Horns

4 Rounds
400M Run
15 Power Snatch 65/95
15 Box Jumps

Post time to comments...

Go Huskers! Longhorns DOWN!

10.13.2010

WOD

5 Rounds for Time
10 Front Squats 95/135
5 HSPU
10 Burpee Pullups

Post time to comments...

10.12.2010

In It to Win It

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35/55
30 Sit-ups
20 Hang squat cleans, 20/35 pound dumbells
25 Hip Extensions (gut buster machine)
30 Wall ball shots

Post time to comments...

10.11.2010

WOD

AMRAP in 15 minutes:
3 Power Cleans & Jerk 95/135
6 Ring Dips
9 KB Swings 50/70

Post time to comments...

10.07.2010

WOD

5 Rounds:
20 push press 65/95
15 wall balls
10 gut busters
Run 200

Compare times to 2/9/2010

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10.06.2010

WOD

3 Rounds:
10 CTB Pullups
15 Box Jumps 20/24
20 Dubs/100 Singles
25 Pushups

Post time to comments...

10.04.2010

Sevens

7 Rounds:
7 1 arm DB Snatch(per side) 20/30
7 Burpees
7 Thrusters 65/95

Post time to comments...

10.01.2010

WOD

25-20-15:
Front Squat (65/95)
Push Jerk (65/95)
Gut Busters
100m-200m-400m

9.30.2010

WOD

5 rounds:

40 Double Unders
30 Sit Ups
15 Deadlift 95/135
10 Pull Ups

Post time to comments...

9.29.2010

Pot luck

3 Rounds:

800M Run
20 KBS 35/55
15 Hang Power Snatch 55/75

Post time to comments...

9.28.2010

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Mountain Climbers (Reps)

Do as many reps as possible at each station for one minute before moving on to the next. No resting in between stations. There is one minute of rest in between each round. (so 5 minutes of work, 1 minute rest, 5 on 1 off, 5 on then done) Each rep is a point. Keep track of total number of reps each round.


Post reps to comments...

9.27.2010

WOD

21-15-9-6-3
Lunges(each leg)
Burpees
Toe to Bar

Post time to comments...

9.22.2010

Hefty Hefty

3 ROUNDS:

15 D/L 135/185LB

20 WALL BALLS

30 WALKING LUNGES 20/35LB (TOTAL)

50 YARDS BEAR CRAWL

80 YARDS FARMER WALK 53/70LB


Post time to commets...

Legs Heavy

Run 400
then 10 rounds of:
7 heavy squats (bodyweight if possible)
15 sit ups
finish with 400m run

Post time to comments...

9.20.2010

Huskerrrrrrs!!!!!

15-12-9
Run 400
Thrusters 135/95
Strict Pull-ups 45/25

Post time to comments...

9.17.2010

Finally Freaking Friday

Run 400
-then
3 Rounds:
5 DL (135/185)
10 HSPU
15 Gut busters (with ball)
-then
Run 400

Post time to comments...

9.16.2010

WOD

4 Rounds:

800M Run
25 OHS 55/75


Post time to comments...

9.15.2010

Double Up

-WOD 1
-3 Rounds:
10 Kettle Bell Swings (35/55)
15 Front Squats (65/95)
20 Pull Ups

-WOD 2
-3 Rounds:
30 Hollow Rocks
2 Suicide Run on bball court
50 Double Unders

Post time to comments...

9.13.2010

Matt Machine

5rds:
5 snatch from the floor (135#)
10 Burpees
15 Dips



Moriah takin a dip...


Lisa showing horrible snatch form...


but decent range on dips...



and burpees are her nemesis....




It's a bird...it's a plane....it's Becca!
Post time to comments...

9.10.2010

Fast Friday

3 Rounds:

50 Dubs/25 Mule Kicks
40 Box Jumps
30 Gut Busters (without ball)
10 SDLHP 65/95

Post time to comments...

9.09.2010

Dirty Mike & The Boys

WOD:-
4 Rounds:
- 20 Push-ups
- 20 Air Squats
- Run 200 meters

- 3 Rounds:
- 15 Push Press 65/95
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Front Squat, 65/95 lbs
- 10 Lunges (total)

- Run 400 meters

Post time to comments...

9.08.2010

WOD

4 Rounds:

400M Run
24 K.B. Swings 35/53
18 Pullups
12 Thrusters 65/95

Post time to comments...

9.07.2010

WOD

3 Rounds for Time
15 Deadlifts 135/185
30 Lunges(total)
60 Situps

Post time to comments...

9.02.2010

Hamburgesa

5 pull ups
10 push ups
15 air squats
200 m. run
12 pull ups
21 kettlebell swings (35#/55#)
an den.....
400 m. run
75 wall balls
400 m. run
an den....
21 kettlebell swings (35#/55#)
12 pullups
200m run
15 air squats
10 push ups
5 pull ups



Compare times to: 1/21/09 and 9/29/08

Post time to comments...

9.01.2010

Power-Gut-Kicks

3 Rounds:

800M Run
15 Power Cleans 65/95
15 Gut Busters
15 Mule Kicks

Post time to comments...

8.31.2010

AMRAP Cindy

AMRAP in 20 minutes
(CF benchmarks)

Cindy
5 Pullups (chin above bar on every one)
10 Pushups
15 Squats

Post time to comments...

8.30.2010

Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (25/35)
50 Walking Lunges (25 per leg)
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Post time to comments suckas!!!

8.27.2010

Dirty Thirty

30 Push Presses (65/45 lbs)
30 Ring Dip
30 Box Jumps
Run 800
30 Goblet Squats (52/35 lbs)
30 Swings (52/35 lbs)
30 Burpees

Post time to comments...

8.25.2010

WOD

21-18-15-12-9-6-3
OHS 65/95
Box Jumps
Sit Ups

Post time to comments...

8.24.2010

Lucky 7's

7 Rounds:

200M Run
7 Pull Ups
7 Toes to Bar
7 Power Cleans 65/95lb

Post time to comments

Boomerang

400M Run
10 Deadlifts 135/225
20 Pullups
30 Wall Balls 14/20
40 KB Swings 35/53
50 Dubs
40 KB Swings
30 Wall Balls 14/20
20 Pullups
10 Deadlifts 135/225
400M Run

Post time to comments...

8.20.2010

WOD

4 RDS:
20 WALL BALLS
15 FRONT SQUATS 95/135LB
10 MULE KICKS





Adam displaying good depth on front squats
Post time to comments...

8.19.2010

Helen (Benchmark)

3 Rounds:
400M Run
21 K.B. Swings 35/53
12 Pullups

Post time to comments...

8.18.2010

Rough & Ready

400M Run
30 Power Snatches 65/95
30 Deadlifts 95/135
30 Broad Jumps
400M Run

20 Power Snatches 65/95
20 Deadlifts 95/135
20 Broad Jumps
400M Run

10 Power Snatches 65/95
10 Deadlifts 95/135
10 Broad Jumps
400M Run

*35 minutes CAP!!!

Post time to comments...

8.17.2010

WOD

4 Rounds:
15 Deadlifts 135/185
15 Dips
15 Box Jumps

Post time to comments...

8.16.2010

Easy Peasy

50-40-30-20-10
Double-unders
Sit-ups
Run 200

Post time to comments...

8.12.2010

Light and Fast

25-15-5
to
5-15-25
to
25-15-5
SDLHP 55/75
K.B. Swings 25/35
PushUps
(push hard peeps, sub 20 min)

OR for those peeps who got kicked out of the weight room:

AMRAP
1 lap of trail stairs in big gym
15 push ups
15 hollow rocks


Post time to comments...

WOD (Wed)

5 RDS
5 Handstand push ups
10 OH squat (95/65)
20 Floor wipers
40 Dubs

Post time to comments...

8.10.2010

Heat Wave

4 Rounds for Time
400M Run
15 Deadlift 185/135
15 Push Press 65/95

Post time to comments...

8.09.2010

Happy Monday

15 Cleans 100/155
30 Toes to Bar
30 Box Jumps 20/24"
10/15 Muscle Ups or (female/male:30/45:pullups/dips)
30 DB Push Press 25/40
30 Dubs or 150 Singles
15 Thrusters 95/135
30 Pullups
30 Burpees
100' O/H Lunges 25/45

post time to comments...

Friday Fit

AMRAP 15 Min
10 KBS 35/55
10 KB Push Press
30 Dubs

Post time to comments...

8.05.2010

WOD

5 rounds
10 dead lift (225/135)
15 wall balls
20 box jumps

Post time to comments...

8.04.2010

Pull-Push-Gut

15-14-13-12-11-10-9-8-7-6
Pull Ups
Push Ups
Gut Busters

Post time to comments...

8.02.2010

Burpee Hell

6 Rounds:
Run 400M
25 Burpees

During workout....

After workout....


Post time to comments...

7.29.2010

WOD

5 Muscle-ups (15 pulls ups, 15 dips)
10 Back Squat (Body Weight)
Run 400 on Odds
Run 200 on evens

Post time to comments...

7.28.2010

KBS Workup

10 Kettlebell Swings (52/35 lbs)
5 Box Jumps
1 Squat Clean Thrusters (135/95 lbs)

15 Kettlebell Swings
10 Box Jumps
2 Squat Clean Thrusters

20 Kettlebell Swings
15 Box Jumps
3 Squat Clean Thrusters

25 Kettlebell Swings
20 Box Jumps
4 Squat Clean Thrusters

30 Kettlebell Swings
25 Box Jumps
5 Squat Clean Thrusters

Moriah getting her swing on

Adam getting full extention on box jumps ON THE TABLE!


Post time to comments...

7.27.2010

Jumping Spiders

7 Rounds:
200M Run
20 Jumping Pull-ups
20 Spiderman Pushups

Post time to comments...

7.26.2010

Meeks Training

1 Mile run
then...
2 Rounds:
15 SDLHP 65/95lb
20 Burpees
15 Thrusters 65/95lb
30 Lunges ( 15 each leg)
then...
Finish with a 800M run

7.22.2010

Heat It Up

5 rounds:
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Post time to comments...

7.21.2010

WOD

3 rounds:

5 muscle ups or 15 Pullups / 15 Dips
7 HSPU
9 Body Weight Bench
15 Gut Busters

Post time to comments...

7.19.2010

Manic Monday

Five rounds:
15 Thrusters 95/135
400M Run


Adam thrusting 135#

Post time to comments...

7.16.2010

WOD

21-18-15-12-9-6-3
Pull Ups
Sit-Ups
Box Jumps
Push-ups
Lunges

Post time to comments...

7.14.2010

Fiver

Five rounds of five:

Dealift 95/135

Handstand Push Ups

400 m Run



Compare times to 7/29/08



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7.13.2010

E-Dawg

25-15-5-5-15-25
Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls

Compare times to 12/4/08

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7.12.2010

AMRAP

AMRAP 15 Minutes:
5 Pull Ups
15 Hollow Rocks
20 Lunges

Post time to comments...

7.08.2010

WOD

Power Cleans-Dubs-K.B. Swings

5-15-25
to
25-15-5
to
5-15-25

Cleans are from floor

Boys use 95 for cleans and 55 for K.B. swings

Girls use 65 for cleans and 35 for K.B. swings

7.07.2010

The Runs :-)

400M Run
25 Pullups
400M Run
25 Burpee
400M Run
25 Deadlifts (225, 185)
400M Run
25 TTB(Toes to Bar)
400M Run




Post time to comments...

7.06.2010

WOD

3 Rounds
400 m Run
20 Mule Kicks
50 Air Squats

Jason making it for a WOD and demonstrating a beautiful mule kick
Post time to comments...

7.01.2010

10 Squared

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Post time to comments...

6.30.2010

Becca's Birthday WOD

35 Thrusters (65/45 lbs)
35 Box Jumps
35 OHS (55/75)
35 Truck Drivers (45/25 lbs)
35 Pushups
35 Knees to Elbows
35 Burpees
35 Wall Balls (20/10 lbs)
Adam, what are you looking at?

Post time to comments...

6.28.2010

Monday Blues

3 Rounds:

400M Run
10 Burpees
20 Pullups
30 Squats

Post time to comments...

6.23.2010

WOD

21-15-9 reps for time of:
Hang Squat Snatch, 88#/58#
Ring Dips
200 meter run

Each round of snatch and dips will be followed by a 200 meter run.

Post time to comments...

6.22.2010

KGB

400M Run
10-9-8-7-6-5-4-3-2-1
Power Cleans 55/75
Box Jumps
KTE's or Gut busters

then run 200M Run

1-2-3-4-5-6-7-8-9-10
Power Cleans 55/75
Box Jumps
KTE's or gut busters
400M Run

Post time to comments...

6.21.2010

WOD

800m Run
5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run

Compare times to 6/28 last year

Post time to comments....

6.16.2010

WOD

3 Rounds:

5 L-Pullups
10 Power Cleans 95/135
15 Ring Dips
400M Run

Post time to comments...

6.15.2010

WOD

4 RDS:

15 Pull Ups
20 wall balls 14/20lb
30 Lunges (15 each leg)

Post time to comments...

6.14.2010

Tardy

3 Rounds:

40 Box Jumps
30 Push Ups
20 Sit ups
10 Burpees

Post time to comments...

6.11.2010

WOD

30-20-10
Hang Power Cleans 65/95lb
Box Jumps
Renegade rows 20/35lb D.B

Post time to comments...

6.10.2010

Body Recover


5 Rounds:

Run 400
50 Double Unders/250 Singles


Moriah's sweat mascot: "The Reindeer"
Post time to comments...

6.09.2010

Sevens

7 Rounds:

7 Handstand push-ups
7 Thruster, 135/95
7 Knees to elbows
7 pound Deadlift, 245/135
7 Burpees
7 Kettlebell swings, 55/35
7 Pull-ups

Post time to comments...

6.08.2010

WOD

1 Round

10 Muscle Ups (or 30 PU, 30 Dips)
15 HSPU
20 Squat Cleans from floor (95/155)
Run 800

Post time to comments...

6.04.2010

OWB

4 Rounds:

10 Overhead Squats 65/95lb
15 Wall balls
20 Box Jumps
Run 200 (run on track please)

Post time to comments...

6.03.2010

Crump Crump

3 RDS:

400M Run
15 D/L 155/225lb
20 V-Ups


Post time to comments...

6.02.2010

WOD

21-15-9-15-21
Pull Ups
Cleans 65/95lb (from floor)
Swings 35/53lb

Just when Lisa thought her hands were bad....

Meeks one-upped her...

6.01.2010

Dirty Sanchez

5 rounds:

10 Front Squats 95/135
15 Toes to the Bar
20 Burpees

Post time to comments...

5.27.2010

WOD

Amrap in 20 minutes:

5 Ring Dips
10 KB Russian Swings(chest level) 53/70
20 Lunges(10 per leg)

Post time to comments...

5.26.2010

Fran

21-15-9
Thrusters 95/65
Pullups

Post time to comments...

5.25.2010

WOD

10 Rounds:
10 DeadLift 95/135
10 TTD Push Ups
Odds: Run 200
Evens: Run 100

(or run 400 on rounds 2,4,6,8)

Post time to comments...

5.24.2010

JVick

3 Rounds:

800M Run
30 Cleans 45/65lb
20 Hallow Rocks
15 Kettle Bell Swings 15/35

Post time to comments...

5.21.2010

Core Dirty Thirty

Run 400m
30 Back Extensions
30 Gut Busters
30 Back Extensions
Run 400m
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
Run 400m

Post time to comments...

5.20.2010

Fight Gone Bad!

3 Rounds/1 min each station/Rest 1 min

Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)

Post time to comments...

Pain Storm 5/19/10


100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 Renegade Rows(total) 20/30#
Adam doing the Renegade Rows

Compare times to 11/10/09 and 2/18/09

Post time to comments...

5.18.2010

Okee Dokie

3 Rounds:

400M Run
21 KB's 35/53#
12 OHS 65/95#


Post time to comments suckas....

5.17.2010

Countdown


10,9,8,7,6,5,4,3,2,1
Pull Ups
HSPU
Gut Busters with 10 lb med ball
Front Squat 95/135#
Ring Dips




Post time to comments...

5.14.2010

Nancy

5 Rounds:

Run 400
15 Overhead squats (95/65)

Post time to comments...

Breaking Bad (yesterday)

20-15-10-5

Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55

Post time to comments...

5.12.2010

WOD

5 Rounds:

10 HSPU's
10 Power Cleans
10 L Pull-Ups

Post time comments...

5.11.2010

WOD

4 Rounds:

400M Run
20 Box Jumps (or jump overs)
20 SDLHP 65/95

Post time to comments...

WOD

4 Rounds:

15 Thrusters 65/95
20 Push Ups
15 DB Snatch (each arm) 15/30
20 Lunges (each leg)
15 Dips
100M Farmers Walk (100 steps) 35/55

Post time to comments...

5.06.2010

WOD

3 ROUNDS:

50 Dubs
21 KB Swings 53/70
12 Pullups



Becca and Lisa killin the 55lb Kettle Bell Swings!



Post time to comments...

5.05.2010

Count Down Runner

10-9-8-7-6-5-4-3-2-1
Power Cleans 95/135 (from floor)
Run 200

Post time to comments...

5.04.2010

WOD

5 Rounds:

15 Squat Snatches 55/75 (from floor)
15 Box Jumps or jump overs

Post time to comments...

5.03.2010

Happy Monday

4 Rounds:

400M Run
10 Thrusters 65/95
15 Pullups
20 Pushups

Post time to comments...

4.29.2010

COUNTDOWN

(115#/85#)
10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press


Compare times to 5/13/09 on the blog

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4.28.2010

WOD

30 Handstand Push ups
40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees

17 minute cut-off

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METCON Battle

5 rounds:
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

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4.26.2010

WOD

4 Rounds:

15 Overhead Squats(OHS) 65/95
25 Double Unders
30 V-ups



Step 1: Lie flat on back with arms extended above head


Step 2: Raise arms and legs simultaneously until you form a "V" :-)

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4.23.2010

Quick

4 Rounds
10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135

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4.21.2010

DP-Ballin

21-15-9-15-21
Deadlifts 135/225
Wall Balls 14/20
Pull Ups
*at the end of Rd 9 complete 100 Dubs/500 singles









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4.20.2010

Pure Steel

5 Rounds:

400M Run
30 Thrusters 45/65

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4.19.2010

WOD

5 Rounds:
10 SDLHP 65/95
25 Hollow Rocks
15 Push Press 65/95
20 DB Hang Power Snatch 20/35 (10 each arm)

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4.17.2010

WOD

21-18-15-12-9-6-3
Hang Clean (65/95)
Dead Lift 135/185
OHS 65/95


Matt toughing out the pain to finish his OHS

Becca just a little tilted

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4.15.2010

Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (15/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35/45
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

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4.14.2010

Rest Day

It's rainy today and the field house is closed = REST DAY! (or work out at home for you over-achievers)

4.13.2010

Run-N-Burp


10 Rounds:

Run 200M
10 Burpees

Matt & Moriah recovering after the WOD

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4.12.2010

Turbo Chipper

42 reps of:

Goblet Squats 35/53
Situps
Pushups
KB Swings 35/53
DB Push Press 25/40
Mt Climbers(per leg)
Box Jumps
Jumping Jacks
end with a 800M

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4.09.2010

WOD

5 Rounds:

10 Power Cleans 95/135
20 KB Swings
30 Dubs

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4.08.2010

Red Devil

3 rounds of the following:


400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)15
Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)



Compare times to 1/8/09

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4.07.2010

Run, Pull, Jump

4 Rounds:

800M Run
20 Pullups
20 Box Jumps

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4.06.2010

WOD

4 Rounds:

40yds Walking Lunges
10 Push Press 95/135#
20 Dubs/15 Deck Squats
30 Kettle Bell Swings

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4.05.2010

The Monday After

AMRAP in 20 minutes
7 Deadlifts 65/95
7 OHS 25/45# plate
7 Pushups
7 Goblet Squats w/kb 35/53

Post Times and Comments

4.02.2010

Happy Easter WOD

10, 9....2, 1
Dips
Power Snatch 65/95
KTE's

15 HSPU, followed by

1, 2....9, 10
Dips
Power Snatches 65/95
KTE's

Post time to comments bunnies...

4.01.2010

Modified Blaster

4 Rounds:

400M Run
20 Split Jumps
30 Sunrise Push Ups
40 Alternating Lunges

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3.31.2010

Mantraps




For time:
1 Clean & Jerk (105#/155#)
1 Round of "Cindy"
2 Clean & Jerks1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks
1 Round of "Cindy"
7 Clean & Jerks1 Round of "Cindy"
8 Clean & Jerks
1 Round of "Cindy"
9 Clean & Jerks
1 Round of "Cindy"
10 Clean & Jerks
1 Round of "Cindy"

A round of Cindy consists of 5 pull ups, 10 push ups, and 15 air squats


Adam putting up that 155!


Moriah showing off her perfect jerk form




Becca's tore up hands after pull-ups

.

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3.30.2010

WOD

3 Rounds:

400M Run
15 Deadlifts 95/135
20 Box Jumps
30 V-ups

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3.29.2010

Monday March Madness

21-15-9
Thrusters 65/95
Burpees
Pullups
then
30 KB Swings 53/70

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3.25.2010

Runner

1 Mile Run
25 Pullups
25 Pushups
25 Situps
25 Squats

800M Run
15 Pullups
15 Pushups
15 Situps
15 Squats

400M Run
5 Pullups
5 Pushups
5 Situps
5 Squats

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3.24.2010

WOD

4 Rounds:

10 HSPU
20 KTE's or Gut Busters
30 DB Power Snatch 20/30#

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3.23.2010

Chewie

5 Rounds:

400M Run
15 Hang Squat Cleans 65/95

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3.22.2010

Pizza Connection

10 Deadlift (300/150)
20 Dumbell Push Press (45/20)
30 Double Unders
10 Power Snatch (115/65)
20 Wall Ball (10)
30 Pull-ups
10 Thrusters (115/65)
20 Box Jumps
30 Burpees
30 Toes to bar
20 yards OH Walking Lunge (45/25) use plate.

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3.19.2010

Recover

21-18-15-12-9-6-3
Broad Jumps
Slappy Push ups
Mountain climber (count every other step)
Gut Busters
Odds=25 jumping jacks

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3.18.2010

WOD

3 ROUNDS:

10 Thrusters 95/135LB
10 Lunges each leg ( 30/45 D.B)
-(knee to ground)
10 Ring Dips
30 Dubs or 15 Burpees

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RunSumBox

4 RDS:

400M Run
10 SDLHP 65/95
20 Box Jumps

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3.16.2010

Dodge Ball Warm-up

21-15-9-6-3
Hang Squat Snatch (65/95)
HSPU
Pull ups

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3.15.2010

WOD

5 Rounds:

200M Run
10 Burpees
25 KB Swings 35/53

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3.12.2010

AMRAP

AMRAP 20 Minutes:

5 HSPU's
5 KB's (35/55#)
5 Squat Jumps

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3.11.2010

Quickie

21-15-9 reps of:

pound Deadlift (225/185)
pound Overhead squat (135/95)

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3.10.2010

Run Baby Run

21-18-15-12-9-6-3

KB Swings 35/53
KTE's
Odd=400M Run
Even=200M Run

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3.09.2010

WOD

12-9-6-9-12

Squat Clean and Jerk (95, 135)
Deck Squats
Sprint 200

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3.08.2010

Muscle Squats

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

(2 pull ups, 2 dips per muscle up)

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3.05.2010

WOD

4 RDS:

15 Hang Clean 95/135LB
15 RING DIPS
15 ONE LEG SQUATS (EACH LEG)

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3.04.2010

Heavy Thursday

3 ROUNDS:

15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20

20 MIN CAP!!!!!!

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3.03.2010

The Nightmare or Nancy

5 Rounds of Nancy:
5 OHS
Run 400


The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU

CUT OFF TIME IS 30 MINUTES!

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3.02.2010

WOD

5 rounds:

10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)

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3.01.2010

Squat Ups

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments tough guys (and girls)...

2.26.2010

Jakes WOD (kettle bells)

75 kettle bells
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells

Post time to comments...
compare times to 7/23/09

2.25.2010

Hump Day Thursday

21-18-15-12-9-6-3
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run

Post time to comments...
(compare times to 11/12/08)

2.24.2010

Moriah's Bday WOD

HAPPY BIRTHDAY MORIAH!!!!!!

4 Rounds:

10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200

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2.23.2010

WOD

21-15-9
Cleans 95/135
Ring Dips
Run 400

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2.22.2010

WOD

2 Rounds for Time:

25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

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2.19.2010

Finally Friday

Nice to have you back Meeks!

For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)

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2.18.2010

The Great Debate

4 Rounds for Time:

25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps

Post time to comments whiners...as in drinks lots of wine...

2.17.2010

Brutal

25-15-5
to
5-15-25
Clean and Jerk
Deadlift
Hollow Rocks

Post time to comments foo's...

2.16.2010

WOD

3 Rounds:

800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45

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2.15.2010

Thrubbin'

One Round:

400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run

Compare times to 3/23/09 and 12/14/09

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2.11.2010

WOD

AMRAP 10 min:

3 HSPU
6 D/L 135/185LB
9 RING DIPS

(Then Basketball)

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2.10.2010

Say What?

SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!

800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN

5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS

15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS

RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!

Post time to comments suckas....

2.09.2010

Only the Strong Work out Today

5 Rounds:

20 push press
15 wall balls
10 gut busters
Run 200

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2.08.2010

WOD

4 Rounds for Time:

15 Thrusters 65/95
80yds Lunges
Run 400

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2.04.2010

Long Day

Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10

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2.03.2010

Cindy

AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Welcome Amber!!!!

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2.02.2010

Haze

5 Rounds:

10 Clean and Jerk 95/135
400M Run

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Whatchamacallit!!!

1 Mile run then:
50 Air Squats
40 Deadlifts 95/135
30 Wall Balls 14/20
20 Hang Power Cleans 65/95
10 HSPU

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1.29.2010

The Final

4 RDS:

5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55


Post time to comments...

1.28.2010

Meeks is the King of Hair Gel


7 Rounds:

200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks

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1.27.2010

METCON Battle

5 Rounds:
400M Run
50 Air Squats
30 Sit Ups
20 Push Ups

OR

4 Rounds:
400M Run
10 Thrusters
20 Push Ups
30 Alternating lunges

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1.26.2010

P Rabbitt

21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles

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1.25.2010

Killer

800M RUN
21-15-9
CLEANS (65/95)
BURPEES
800M RUN

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1.22.2010

Finally Friday

25-20-15-10-5:
Wall Balls
Gut Busters
Pull Ups
KB Swings (35/50)

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1.21.2010

Bunch of Jerks

5 Rounds for Time: (At Wagner)

2 Suicide Runs
15 Split Jerks 65/95

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1.20.2010

Chip Chip

25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135

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1.19.2010

San Diego

20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats

Post time to comments...
(Compare times to 7/22/08)

1.18.2010

Happy Monday

4 Rounds for Time:

10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

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1.15.2010

Friday Push

Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters

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1.14.2010

T-$$$$

At Wegner

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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1.13.2010

Donald

10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise

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1.11.2010

WOD

4 Rounds:

400M Run
20 Ball Slams 14/20#
15 KTE'
10 KB Swings 35/53#

Post time to comments...

1.08.2010

WOD

400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)

Post time to comments...

1.07.2010

Half Man-Half Woman

4 Rounds for Time

200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups

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1.06.2010

Croc of...

5 Rounds:

10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)

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1.05.2010

Okie Dokie

3 Rounds for Time:

400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#

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1.04.2010

New Years Resolution

400M Run
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M

Run Post time to comments...