Author Archive

30 July, 2010

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Friday
Deadlift 1-1-1-1-1-1-1 reps
AMRAP 15 Min
5 Deadlift – Heavy
15 GHD Situps
20 Weighted Step ups (10 ea leg)

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July 29, 2010

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Thursday
Incline Bench Press 3-3-3-3 (sub flat for beginners)
Three rounds for time of:
Row 500 meters
Incline Bodyweight bench press 21 reps (sub flat bench for beginners)

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July 28, 2010

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Wednesday
Skill: Clean and Jerks
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

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July 27, 2010

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Tuesday
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box


20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (sub 30 rope jumps)

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July 26, 2010

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Monday
Overhead squat 3-3-2-2-1-rep

AMRAP 17 Min
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Photos from Monday Night

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Thursday 22 July

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20 Double Unders. 30 Sit Ups, 20 Slamball, 200 M Run
AMRAP 20 min

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Wednesday 21 July

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1 min. Max Reps Front Squat or Goblet Squat, 1 min Max Reps Box Jumps. Rest 2 min. 5 Rounds.

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15 July 2010

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Shoulder Press 3-2-1-1
10 OH lunges(each leg)
15 kb swings
10 Ring Rows
3-5 Rds.

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14 July 2010

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Front Squat 5-5-5-5-5
500 M Row
10 Barbell Rollouts
AMRAP 12 min

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13 July 2010

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Skill: Pullups
2 options
3 weighted pullups
5 dead hang pullups
7 pullups
600 M Run

Option 2
10 deadhang (sub ring rows or jumping)
5 Pullups ( sub negatives)
600 m Run
3 or 4 Rds.

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12 July 2010

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Skill: Thruster
2 options for WOD
5 Rounds
5 Thrusters ( 155/105 most will be lighter but it should be heavy for each individual)
5 Muscle Ups
400 M Run

Option 2
5 Rds(can be scaled to 3 or 4)
5 Thrusters
10 Ring Dips
400 M Run

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10 July 2010

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10 Pullups
10 Dips
10 Sit ups
10 Squats

10 Rds( Scaled to 8 or 6 )

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9 July 2010

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Skill-bench press
4 Rds.
Max BW bench press ( scale as necessary)
Max Ring rows
Rest with for 3 min between rds.

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8 July 2010

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OHS-skill or 3-3-3
5 OHS(heavy) or 15 goblet squats, 10 pullups, 400 M run. 5 rds

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Paleo Pumpkin Muffins

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2 eggs
3 cups of almond meal
1 cup of unsweetened coconut
1 can of canned pumpkin
1½ cup of unsweetened applesauce
4 teaspoons of baking powder
1 teaspoon of salt
1 teaspoon of cinnamon, nutmeg, cloves, pumpkin pie spice, cloves, and ginger
Raisin: This is optional

  1. Mix all of the ingredients
  2. Fill sprayed muffin tins almost to top
  3. Bake at 325°F for about 25 minutes
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