Kelley Schmelley

3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)

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Shortie

4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips

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WOD

4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups

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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

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Burpee Hell

100 total
Burpee Clean & Press

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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)


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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

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Welcome Amina!!!

21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95

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Snowy WOD

7 ROUNDS
7 Cleans 65/95
7 Burpees
7 Ring Dips

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WOD

3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU

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Back Easy

4 RFT
400M Run
15 Thrusters 65/95

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WOD

10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU

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WOD

3 RFT
15 Wall Balls 14/20
20 Pushups
30 O/H Lunges 25/45
40 Situps

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WOD

5 Rounds:
Run 400
15 Pull Ups
15 KBS

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13th Day of Christmas

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

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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!!!

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WOD

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

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WOD

3 Rounds for Time:

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

Then basketball!!!

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Monday Minutes

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

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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

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Yeah...I crossfit

This is what crossfit can do for you!!!

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

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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

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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

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Welcome Becky

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

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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

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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

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WOD

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

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Just Do It

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

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Rainy Dayz

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

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Have Fun

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

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Get Er Done

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

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TO THE DECK

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

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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)

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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!

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Humpday

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

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Fifteens

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

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Happy November

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

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WOD

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

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WOD

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

Compare times to 1/28/10

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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)

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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

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WOD

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

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Ninja

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

Compare times to 11/9/09

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WOD

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

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Broken Horns

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

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Go Huskers! Longhorns DOWN!

WOD

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

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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

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WOD

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

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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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WOD

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

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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

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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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