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

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WOD

4 Rounds:

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

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WOD

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

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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

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Power-Gut-Kicks

3 Rounds:

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

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AMRAP Cindy

AMRAP in 20 minutes
(CF benchmarks)

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

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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

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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

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WOD

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

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Lucky 7's

7 Rounds:

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

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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

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WOD

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

Adam displaying good depth on front squats
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Helen (Benchmark)

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

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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!!!

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WOD

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

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Easy Peasy

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

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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


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WOD (Wed)

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

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Heat Wave

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

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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

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Friday Fit

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

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WOD

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

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Pull-Push-Gut

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

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Burpee Hell

6 Rounds:
Run 400M
25 Burpees

During workout....

After workout....

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WOD

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

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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!

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Jumping Spiders

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

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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

Heat It Up

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

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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#


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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

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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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