AMRAP 20 minutes
4 strict shoulder press (55/75)
8 snatches (55/75)
12 front squat (55/75)
100m row
Post number of rounds to comments!
3.28.2013
3.27.2013
Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Post time to comments! And have fun doing those triple unders...
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Post time to comments! And have fun doing those triple unders...
The Blog is Back!
3 rounds for time:
400m Run
5 Clean and Jerk (125/185)
10 Pull-ups
15 GHD Sit-ups
Post time to comments!
400m Run
5 Clean and Jerk (125/185)
10 Pull-ups
15 GHD Sit-ups
Post time to comments!
12.14.2011
7.15.2011
6.28.2011
Fifties
For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders
Post time to comments...
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders
Post time to comments...
6.21.2011
5.23.2011
Kelley's Back & He's Gonna Be In Trouble...
5 Rounds
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95
Post time to comments...
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95
Post time to comments...
5.10.2011
WOD from 5/9/10
AMRAP 20 Minutes
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55
This is how tough we are...
Post rounds to comments...
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55
This is how tough we are...
Post rounds to comments...
5.05.2011
Painstorm
100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)
Compared times to 11.10.2009
Post time to comments...
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)
Compared times to 11.10.2009
Post time to comments...
4.25.2011
4.19.2011
Hefty Hefty
5 Rounds:
5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds
This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!
Post time to comments...
5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds
This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!
Post time to comments...
4.11.2011
4.07.2011
winey winey
5 rounds:
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)
Post time to comments winers... :-)
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)
Post time to comments winers... :-)
4.05.2011
3.31.2011
Fake Bake Adam
AMRAP 20 Minutes
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats
Post time to comments...
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats
Post time to comments...
3.29.2011
3.16.2011
Heavy Hitter
5 Rounds:
10 Back Squats (body weight)
10 Kettle Swings (75/55)
Compare times to 8/13/2009
Post time to comments...
10 Back Squats (body weight)
10 Kettle Swings (75/55)
Compare times to 8/13/2009
Post time to comments...
3.15.2011
3.10.2011
It's the Final Countdown
10,9,8,7,6,5,4,3,2,1
Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees
Post time to comments...
Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees
Post time to comments...
3.09.2011
WOD
2 RFT
53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU
Post time to comments...
53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU
Post time to comments...
3.03.2011
TABATA
TABATA
Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups
*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps
Post rounds to comments...
Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups
*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps
Post rounds to comments...
3.02.2011
3.01.2011
WOD from 2/28/11
150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees
Post time to comments...
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees
Post time to comments...
2.23.2011
2.22.2011
2.21.2011
I'm Baaaaack!
Run 800
9 front squats
9 burpees
9 deadlifts
Run 400
15 front squats
15 burpees
15 deadlifts
Run 200
21 front squats
21 burpees
21 deadlifts
Post time to comments...
9 front squats
9 burpees
9 deadlifts
Run 400
15 front squats
15 burpees
15 deadlifts
Run 200
21 front squats
21 burpees
21 deadlifts
Post time to comments...
2.03.2011
Running Down
800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65
Post time to comments...
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65
Post time to comments...
Max Effort
from 2/2/11
Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat
Post max to comments...
Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat
Post max to comments...
2.02.2011
No More Snow!
21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)
Post time to comments...
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)
Post time to comments...
1.31.2011
1.28.2011
Jesse's Concoction
4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs
Post time to comments...
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs
Post time to comments...
1.27.2011
Moriah Money Maker
20 Push Ups
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m
Post time to comments...
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m
Post time to comments...
1.26.2011
1.25.2011
Kelley Schmelley
3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)
Post time to comments....
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)
Post time to comments....
1.20.2011
Shortie
4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
Post time to comments...
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
Post time to comments...
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...
Subscribe to:
Posts (Atom)