4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
Post time to comments...
1.20.2011
1.19.2011
WOD
4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
post time to comments...
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
post time to comments...
1.18.2011
Linda
10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
Post time to comments...
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
Post time to comments...
1.14.2011
Team Challenge
100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
Post team times to comments...
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
Post team times to comments...
1.13.2011
300
25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
Post tiem to comments...
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
Post tiem to comments...
1.12.2011
Welcome Amina!!!
21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
Post time to comments...
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
Post time to comments...
1.10.2011
1.07.2011
WOD
3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
Post time to comments...
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
Post time to comments...
1.06.2011
1.05.2011
WOD
10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
Post time to comments...
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
Post time to comments...
1.04.2011
1.03.2011
12.29.2010
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...
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
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...
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
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...
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...
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...
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...
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...
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...
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...
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
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
11.15.2010
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...
10 Wall Balls 14/20(10'ft target)
15 Deadlift 65/95
20 Pullups
25 Gut Busters
Post time to comments...
11.11.2010
11.09.2010
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...
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...
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
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...
Post time to comments...
11.03.2010
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...
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
10.28.2010
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...
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...
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....
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
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 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
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!
400M Run
15 Power Snatch 65/95
15 Box Jumps
Post time to comments...
Go Huskers! Longhorns DOWN!
10.13.2010
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...
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...
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
Post time to comments...
20 push press 65/95
15 wall balls
10 gut busters
Run 200
Compare times to 2/9/2010
Post time to comments...
10.06.2010
10.04.2010
10.01.2010
9.30.2010
9.29.2010
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...
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
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
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...
-then
3 Rounds:
5 DL (135/185)
10 HSPU
15 Gut busters (with ball)
-then
Run 400
Post time to comments...
9.16.2010
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...
-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
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...
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...
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...
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
9.07.2010
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...
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...
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...
(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!!!
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...
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
8.24.2010
8.20.2010
WOD
4 RDS:
20 WALL BALLS
15 FRONT SQUATS 95/135LB
10 MULE KICKS
20 WALL BALLS
15 FRONT SQUATS 95/135LB
10 MULE KICKS
Adam displaying good depth on front squats
Post time to comments...
Post time to comments...
8.19.2010
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...
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
8.16.2010
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...
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...
5 Handstand push ups
10 OH squat (95/65)
20 Floor wipers
40 Dubs
Post time to comments...
8.10.2010
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...
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...
8.05.2010
8.04.2010
8.02.2010
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...
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
Post time to comments...
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
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
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
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...
5 muscle ups or 15 Pullups / 15 Dips
7 HSPU
9 Body Weight Bench
15 Gut Busters
Post time to comments...
7.19.2010
7.16.2010
7.14.2010
Fiver
Five rounds of five:
Dealift 95/135
Handstand Push Ups
400 m Run
Compare times to 7/29/08
Post time to comments...
Dealift 95/135
Handstand Push Ups
400 m Run
Compare times to 7/29/08
Post time to comments...
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
Post time to comments...
Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls
Compare times to 12/4/08
Post time to comments...
7.12.2010
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
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