5 Rounds:
Run 400
15 pull ups
15 kettle bell swings
Post time to comments...
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
7.07.2010
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
Post time to comments...
25 Pullups
400M Run
25 Burpee
400M Run
25 Deadlifts (225, 185)
400M Run
25 TTB(Toes to Bar)
400M Run
Post time to comments...
7.06.2010
7.01.2010
6.30.2010
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)
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?
Post time to comments...
6.28.2010
6.23.2010
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.
Post time to comments...
Hang Squat Snatch, 88#/58#
Ring Dips
200 meter run
Each round of snatch and dips will be followed by a 200 meter run.
Post time to comments...
6.22.2010
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
Post time to comments...
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
Post time to comments...
6.21.2010
WOD
800m Run
5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run
Compare times to 6/28 last year
Post time to comments....
5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run
Compare times to 6/28 last year
Post time to comments....
6.16.2010
6.15.2010
6.14.2010
6.11.2010
6.10.2010
Body Recover
Run 400
50 Double Unders/250 Singles
Moriah's sweat mascot: "The Reindeer"
Post time to comments...
6.09.2010
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
Post time to comments...
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
Post time to comments...
6.08.2010
WOD
1 Round
10 Muscle Ups (or 30 PU, 30 Dips)
15 HSPU
20 Squat Cleans from floor (95/155)
Run 800
Post time to comments...
10 Muscle Ups (or 30 PU, 30 Dips)
15 HSPU
20 Squat Cleans from floor (95/155)
Run 800
Post time to comments...
6.04.2010
OWB
4 Rounds:
10 Overhead Squats 65/95lb
15 Wall balls
20 Box Jumps
Run 200 (run on track please)
Post time to comments...
10 Overhead Squats 65/95lb
15 Wall balls
20 Box Jumps
Run 200 (run on track please)
Post time to comments...
6.03.2010
6.02.2010
WOD
21-15-9-15-21
Pull UpsCleans 65/95lb (from floor)
Swings 35/53lb
Just when Lisa thought her hands were bad....
Meeks one-upped her...
6.01.2010
5.27.2010
WOD
Amrap in 20 minutes:
5 Ring Dips
10 KB Russian Swings(chest level) 53/70
20 Lunges(10 per leg)
Post time to comments...
5 Ring Dips
10 KB Russian Swings(chest level) 53/70
20 Lunges(10 per leg)
Post time to comments...
5.26.2010
5.25.2010
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)
Post time to comments...
10 DeadLift 95/135
10 TTD Push Ups
Odds: Run 200
Evens: Run 100
(or run 400 on rounds 2,4,6,8)
Post time to comments...
5.24.2010
JVick
3 Rounds:
800M Run
30 Cleans 45/65lb
20 Hallow Rocks
15 Kettle Bell Swings 15/35
Post time to comments...
800M Run
30 Cleans 45/65lb
20 Hallow Rocks
15 Kettle Bell Swings 15/35
Post time to comments...
5.21.2010
Core Dirty Thirty
Run 400m
30 Back Extensions
30 Gut Busters
30 Back Extensions
30 Back Extensions
30 Gut Busters
30 Back Extensions
Run 400m
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
Run 400m
Post time to comments...
Post time to comments...
5.20.2010
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)
Post time to comments...
Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)
Post time to comments...
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#
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
Post time to comments...
5.18.2010
5.17.2010
Countdown
5.14.2010
Breaking Bad (yesterday)
20-15-10-5
Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
Post time to comments...
Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
Post time to comments...
5.12.2010
5.11.2010
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
Post time to comments...
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
Post time to comments...
5.06.2010
WOD
5.05.2010
Count Down Runner
10-9-8-7-6-5-4-3-2-1
Power Cleans 95/135 (from floor)
Run 200
Post time to comments...
5.04.2010
5.03.2010
4.29.2010
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
Post time to comments...
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
Post time to comments...
4.28.2010
WOD
30 Handstand Push ups
40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees
17 minute cut-off
Post time to comments...
40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees
17 minute cut-off
Post time to comments...
4.26.2010
4.23.2010
Quick
4 Rounds
10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135
Post time to comments...
10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135
Post time to comments...
4.21.2010
DP-Ballin
21-15-9-15-21
Deadlifts 135/225Wall Balls 14/20
Pull Ups
*at the end of Rd 9 complete 100 Dubs/500 singles
Post time to comments...
4.20.2010
4.19.2010
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)
Post time to comments...
10 SDLHP 65/95
25 Hollow Rocks
15 Push Press 65/95
20 DB Hang Power Snatch 20/35 (10 each arm)
Post time to comments...
4.17.2010
WOD
4.15.2010
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
Post time to comments...
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
Post time to comments...
4.14.2010
Rest Day
It's rainy today and the field house is closed = REST DAY! (or work out at home for you over-achievers)
4.13.2010
Run-N-Burp
10 Rounds:
Run 200M
10 Burpees
Run 200M
10 Burpees
Matt & Moriah recovering after the WOD
Post time to comments...
4.12.2010
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
Post time to comments...
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
Post time to comments...
4.09.2010
4.08.2010
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
Post new times to comments...
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
Post new times to comments...
4.07.2010
4.06.2010
WOD
4 Rounds:
40yds Walking Lunges
10 Push Press 95/135#
20 Dubs/15 Deck Squats
30 Kettle Bell Swings
Post time to comments...
40yds Walking Lunges
10 Push Press 95/135#
20 Dubs/15 Deck Squats
30 Kettle Bell Swings
Post time to comments...
4.05.2010
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
7 Deadlifts 65/95
7 OHS 25/45# plate
7 Pushups
7 Goblet Squats w/kb 35/53
Post Times and Comments
4.02.2010
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
Post time to comments bunnies...
Dips
Power Snatch 65/95
KTE's
15 HSPU, followed by
1, 2....9, 10
Dips
Power Snatches 65/95
KTE's
Post time to comments bunnies...
4.01.2010
Modified Blaster
4 Rounds:
400M Run
20 Split Jumps
30 Sunrise Push Ups
40 Alternating Lunges
Post time to comments...
400M Run
20 Split Jumps
30 Sunrise Push Ups
40 Alternating Lunges
Post time to comments...
3.31.2010
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
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
Post time to comments...
3.30.2010
3.29.2010
Monday March Madness
21-15-9
Thrusters 65/95
Burpees
Pullups
then
30 KB Swings 53/70
Post time to comments...
Thrusters 65/95
Burpees
Pullups
then
30 KB Swings 53/70
Post time to comments...
3.25.2010
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
Post time to comments...
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
Post time to comments...
3.24.2010
3.23.2010
3.22.2010
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.
Post time to comments...
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.
Post time to comments...
3.19.2010
Recover
21-18-15-12-9-6-3
Broad Jumps
Slappy Push ups
Mountain climber (count every other step)
Gut Busters
Odds=25 jumping jacks
Post time to comments...
Broad Jumps
Slappy Push ups
Mountain climber (count every other step)
Gut Busters
Odds=25 jumping jacks
Post time to comments...
3.18.2010
WOD
3 ROUNDS:
10 Thrusters 95/135LB
10 Lunges each leg ( 30/45 D.B)
-(knee to ground)
10 Ring Dips
30 Dubs or 15 Burpees
Post time to comments...
10 Thrusters 95/135LB
10 Lunges each leg ( 30/45 D.B)
-(knee to ground)
10 Ring Dips
30 Dubs or 15 Burpees
Post time to comments...
3.16.2010
3.15.2010
3.12.2010
3.11.2010
Quickie
21-15-9 reps of:
pound Deadlift (225/185)
pound Overhead squat (135/95)
Post time to comments...
pound Deadlift (225/185)
pound Overhead squat (135/95)
Post time to comments...
3.10.2010
3.09.2010
3.08.2010
Muscle Squats
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
(2 pull ups, 2 dips per muscle up)
Post time to comments...
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
(2 pull ups, 2 dips per muscle up)
Post time to comments...
3.05.2010
3.04.2010
Heavy Thursday
3 ROUNDS:
15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20
20 MIN CAP!!!!!!
Post time to comments...
15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20
20 MIN CAP!!!!!!
Post time to comments...
3.03.2010
The Nightmare or Nancy
5 Rounds of Nancy:
5 OHS
Run 400
The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU
CUT OFF TIME IS 30 MINUTES!
Post time to comments...
5 OHS
Run 400
The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU
CUT OFF TIME IS 30 MINUTES!
Post time to comments...
3.02.2010
WOD
5 rounds:
10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)
Post time to comments...
10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)
Post time to comments...
3.01.2010
Squat Ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments tough guys (and girls)...
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments tough guys (and girls)...
2.26.2010
Jakes WOD (kettle bells)
75 kettle bells
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells
Post time to comments...
compare times to 7/23/09
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells
Post time to comments...
compare times to 7/23/09
2.25.2010
Hump Day Thursday
21-18-15-12-9-6-3
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run
Post time to comments...
(compare times to 11/12/08)
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run
Post time to comments...
(compare times to 11/12/08)
2.24.2010
Moriah's Bday WOD
HAPPY BIRTHDAY MORIAH!!!!!!
4 Rounds:
10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200
Post time to comments...
4 Rounds:
10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200
Post time to comments...
2.23.2010
2.22.2010
WOD
2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
Post time to comments...
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
Post time to comments...
2.19.2010
Finally Friday
Nice to have you back Meeks!
For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)
Post time to comments...
For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)
Post time to comments...
2.18.2010
The Great Debate
4 Rounds for Time:
25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps
Post time to comments whiners...as in drinks lots of wine...
25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps
Post time to comments whiners...as in drinks lots of wine...
2.17.2010
2.16.2010
WOD
3 Rounds:
800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45
Post time to comments...
800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45
Post time to comments...
2.15.2010
Thrubbin'
One Round:
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
Compare times to 3/23/09 and 12/14/09
Post time to comments...
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
Compare times to 3/23/09 and 12/14/09
Post time to comments...
2.11.2010
2.10.2010
Say What?
SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
2.09.2010
Only the Strong Work out Today
5 Rounds:
20 push press
15 wall balls
10 gut busters
Run 200
Post time to comments...
20 push press
15 wall balls
10 gut busters
Run 200
Post time to comments...
2.08.2010
2.04.2010
Long Day
Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
Post time to comments...
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
Post time to comments...
2.03.2010
2.02.2010
Whatchamacallit!!!
1 Mile run then:
50 Air Squats
40 Deadlifts 95/135
30 Wall Balls 14/20
20 Hang Power Cleans 65/95
10 HSPU
Post time to comments...
1.29.2010
The Final
4 RDS:
5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
Post time to comments...
5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
Post time to comments...
1.28.2010
Meeks is the King of Hair Gel
7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
Post time to comments...
1.27.2010
METCON Battle
5 Rounds:
400M Run
50 Air Squats
30 Sit Ups
20 Push Ups
OR
4 Rounds:
400M Run
10 Thrusters
20 Push Ups
30 Alternating lunges
Post time to comments...
1.26.2010
P Rabbitt
21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
Post time to comments...
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
Post time to comments...
1.25.2010
1.22.2010
1.21.2010
Bunch of Jerks
5 Rounds for Time: (At Wagner)
2 Suicide Runs
15 Split Jerks 65/95
Post time to comments...
2 Suicide Runs
15 Split Jerks 65/95
Post time to comments...
1.20.2010
Chip Chip
25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
Post time to comments...
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
Post time to comments...
1.19.2010
San Diego
20 minutes continuous of the following:
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
Post time to comments...
(Compare times to 7/22/08)
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
Post time to comments...
(Compare times to 7/22/08)
1.18.2010
Happy Monday
4 Rounds for Time:
10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
Post time to comments...
10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
Post time to comments...
1.15.2010
Friday Push
Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
Post time to comments...
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
Post time to comments...
1.14.2010
T-$$$$
At Wegner
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
Post time to comments...
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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1.13.2010
Donald
10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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1.11.2010
1.08.2010
WOD
400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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1.07.2010
Half Man-Half Woman
4 Rounds for Time
200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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1.06.2010
Croc of...
5 Rounds:
10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)
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10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)
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1.05.2010
Okie Dokie
3 Rounds for Time:
400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#
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400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#
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1.04.2010
New Years Resolution
400M Run
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M
Run Post time to comments...
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M
Run Post time to comments...
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