Author Archive

Friday, July 12, 2013

Posted by:

Partner WOD for time:

Cash in 400 m run or 500 m row (both partners work)

Then complete total number of reps by alternating work…

50 Back squats 95/65#

6 rope/wall climbs

40 Back squats 95/65#

5 rope/wall climbs

30 Back squats 95/65#

4 rope/wall climbs

20 Back Squats 95/65#

2 rope/wall climbs

 

Continue Reading - >
0

Thursday, July 11, 2013

Posted by:

Strength:  Find 1 rep max for DEADLIFT

Then…

21-15-9

  • Hanging Power Snatch
  • Toes to bar
  • box jumps (24/20)

***Hydrate and then cool off with Free Slurpees tomorrow at 7-Eleven!!!

Continue Reading - >
1

Wednesday, July 10, 2013

Posted by:

Chipper:

800 m run or 1k row

50 double unders

40 ab mat sit-ups

30 kb swings

20 pull ups

10 burpees

20 pull ups

30 kb swings

40 ab mat sit-ups

50 double unders

800 m run or 1k row

Continue Reading - >
0

Tuesday, July 9, 2013

Posted by:

Strength: Strict Press 1 RM

 WOD:
2 rounds of 1 minute intervals w/  1 min of rest in btw each round
  • Ring Dips
  • Step Back lunge with db
  • Continue Reading - >
    0

Monday, July 8, 2013

Posted by:

Teams of 3

20 Minute AMRAP

200 m Farmers’ Carry (pace setter)

Wall Balls (20/14)

Cal Row

Total=# of wall balls+ # of calories ...

Continue Reading - >
0

Friday, March 29, 2013

Posted by:

1 Round of the following movements for time:

Back Squats

Running

Continue Reading - >
0

Thursday, March 28, 2013

Posted by:

Open WOD Workout 13.4

7 minute AMRAP of:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar…

Men:  135 #

Women  95#

Continue Reading - >
0

Wednesday, March 27, 2013

Posted by:

3 x 5 minute AMRAP w/ 1 minute of rest in between

AMRAP#1

5 SDHP ( rx 65#, 95#)

5 Push Press (must use same barbell for SDHP and push press)

AMRAP#2

10 V-Ups

10 Burpee Pull-ups

AMRAP #3

15 calorie row

15 kb swings (rx  44#, 70#)

Continue Reading - >
0

Tuesday, March 26, 2013

Posted by:

Strength:

Front squat- find your 1 rep max

WOD:

“Snellen”-

3 rounds for time

400 m run

21 single arm dumbbell snatch (rx 45#, 35#)

12 pull-ups

 

Continue Reading - >
0

Monday, March 25, 2013

Posted by:

Strength-

Bench press- Find 1 RM

 Conditioning-

“Sweet 16 and Elite 8”

 Cash in: pick one

  • 64 air squats 
  • 32 calorie row

Then,

 Complete 2 rounds of the following movements

  • 16 db bench row (8 each arm)
  • 8 Ring push-ups
  • 16 db dead lifts
  • 8 Ring Push ups
  • 16 step back lunge w/db
  • 8 ring push-ups
  • 16 db push press
  • 8 ring push–ups
  • 16 db hang-power clean
  • 8 ring push-ups

 Cash out: pick the other one

  • 64 air squats
  • 32 calorie row
Continue Reading - >
0

Friday, March 8, 2013

Posted by:

Deadlift 6@75%, @80%, 4@85%

Then, lather, rinse and repeat the following four movements for a set period of time:

  • Calorie row
  • Pull-ups
  • Hand release push ups
  • Jumping lunges

 

Continue Reading - >
0

Thursday, March 7, 2013

Posted by:

Open WOD 13.1

Men

  • 40 Burpees
  • 75 pound Snatch, 30 reps
  • 30 Burpees
  • 135 pound Snatch, 30 reps
  • 20 Burpees
  • 165 pound Snatch, 30 reps
  • 10 Burpees
  • 210 pound Snatch, as many reps as possible

Women

  • 40 Burpees
  • 45 pound Snatch, 30 reps
  • 30 Burpees
  • 75 pound Snatch, 30 reps
  • 20 Burpees
  • 100 pound Snatch, 30 reps
  • 10 Burpees
  • 120 pound Snatch, as many reps as possible
Continue Reading - >
0

Wednesday, March 6, 2013

Posted by:

“Saturnalia” with a partner.

A banquet of the following:

  • Rowing and Running
  • Double-unders
  • Kb swings
  • Burpees
  • GHDs
  • Tire flips

 

Continue Reading - >
0

Tuesday, March 5, 2013

Posted by:

First lift heavy bars overhead.

Then:

Push press

Barbell roll-out

Farmer’s carry

Box jump

Continue Reading - >
0

Monday, March 4, 2013

Posted by:

For time:

  • 10 Bulgarian Split Squat
  • 800 m run (1000 m row)
  • 15 Bulgarian Split Squat
  • 600 m run (750 m row)
  • 20 Bulgarian Split Squat
  • 400 m run (500 m row)
  • 25 Bulgarian Split Squat
  • 200 m run (250 m row)
Continue Reading - >
0
Page 4 of 5 12345