WOD

3 rounds:

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

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Manic Monday

Five rounds:
15 Thrusters 95/135
400M Run

Adam thrusting 135#

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WOD

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

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Fiver

Five rounds of five:

Dealift 95/135

Handstand Push Ups

400 m Run



Compare times to 7/29/08



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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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AMRAP

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

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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

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




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WOD

3 Rounds
400 m Run
20 Mule Kicks
50 Air Squats

Jason making it for a WOD and demonstrating a beautiful mule kick
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10 Squared

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

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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?

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Monday Blues

3 Rounds:

400M Run
10 Burpees
20 Pullups
30 Squats

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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.

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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

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WOD

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

Compare times to 6/28 last year

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WOD

3 Rounds:

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

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WOD

4 RDS:

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

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Tardy

3 Rounds:

40 Box Jumps
30 Push Ups
20 Sit ups
10 Burpees

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WOD

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

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Body Recover

5 Rounds:

Run 400

50 Double Unders/250 Singles

Moriah's sweat mascot: "The Reindeer"

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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

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WOD

1 Round

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

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OWB

4 Rounds:

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

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Crump Crump

3 RDS:

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


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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...

Dirty Sanchez

5 rounds:

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

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WOD

Amrap in 20 minutes:

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

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Fran

21-15-9
Thrusters 95/65
Pullups

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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)

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JVick

3 Rounds:

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

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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

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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)

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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

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Okee Dokie

3 Rounds:

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


Post time to comments suckas....

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

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Nancy

5 Rounds:

Run 400
15 Overhead squats (95/65)

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Breaking Bad (yesterday)

20-15-10-5

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

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WOD

5 Rounds:

10 HSPU's

10 Power Cleans

10 L Pull-Ups

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WOD

4 Rounds:

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

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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

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WOD

3 ROUNDS:

50 Dubs
21 KB Swings 53/70
12 Pullups

Becca and Lisa killin the 55lb Kettle Bell Swings!

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Count Down Runner

10-9-8-7-6-5-4-3-2-1

Power Cleans 95/135 (from floor)

Run 200

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WOD

5 Rounds:

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

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Happy Monday

4 Rounds:

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

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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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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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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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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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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

Awww....look at Matt posting up at his usual post-workout spot

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Pure Steel

5 Rounds:

400M Run
30 Thrusters 45/65

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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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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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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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Rest Day

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

Run-N-Burp

10 Rounds:

Run 200M
10 Burpees

Matt & Moriah recovering after the WOD

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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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WOD

5 Rounds:

10 Power Cleans 95/135
20 KB Swings
30 Dubs

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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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Run, Pull, Jump

4 Rounds:

800M Run
20 Pullups
20 Box Jumps

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WOD

4 Rounds:

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

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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

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...

Modified Blaster

4 Rounds:

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

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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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WOD

3 Rounds:

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

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Monday March Madness

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

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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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WOD

4 Rounds:

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

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Chewie

5 Rounds:

400M Run
15 Hang Squat Cleans 65/95

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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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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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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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Dodge Ball Warm-up

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

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WOD

5 Rounds:

200M Run
10 Burpees
25 KB Swings 35/53

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AMRAP

AMRAP 20 Minutes:

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

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Quickie

21-15-9 reps of:

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

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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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WOD

12-9-6-9-12

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

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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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WOD

4 RDS:

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

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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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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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WOD

5 rounds:

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

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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)...

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

Hump Day Thursday

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

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(compare times to 11/12/08)

Moriah's Bday WOD

HAPPY BIRTHDAY MORIAH!!!!!!

4 Rounds:

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

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WOD

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

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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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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)

Post time to comments...

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...

Brutal

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

Post time to comments foo's...

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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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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WOD

AMRAP 10 min:

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

(Then Basketball)

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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....

Only the Strong Work out Today

5 Rounds:

20 push press
15 wall balls
10 gut busters
Run 200

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WOD

4 Rounds for Time:

15 Thrusters 65/95
80yds Lunges
Run 400

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