Sevens

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

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WOD

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

WOD

5 rounds:

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

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Pot luck

3 Rounds:

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

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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.


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WOD

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

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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

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Legs Heavy

Run 400

then 10 rounds of:

7 heavy squats (bodyweight if possible)

15 sit ups

finish with 400m run

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Huskerrrrrrs!!!!!

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

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Finally Freaking Friday

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

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WOD

4 Rounds:

800M Run
25 OHS 55/75


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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

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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!

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Fast Friday

3 Rounds:

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

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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

Post time to comments suckas!!!

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

post time to comments...

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#


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

Post time comments...

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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