Author Archive

Friday, November, 29 2013

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Friday, November, 29th

10 minutes of “Cindy”
5 Pullups
10 Push ups
15 Air Squats

1 minute rest

10 minute AMRAP of:
10 KB Swings(53/35)
10 Calorie Row
10 Weighted Step-ups (20in)

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Thursday, November, 28 2013

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Thursday, November 28th

AMRAP of EATING LOTS OF TURKEY AND PIE!!

Happy Thanksgiving!!!!!!!

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Wednesday, November 27, 2013

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Wednesday, November 27th

Strength:
Strict Press:
10@65, 8@70, 8@75, 10@45
Then,

“Annie”
50-40-30-20-10 of
Double Unders
Abmat Sit Up
*Cash Out 50 Stepback Lunges

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Tuesday, November 26, 2013

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Tuesday, November 22nd

4 Rounds of:
5 Split Jerks or Push Jerks
8 over and back lateral bar
burpees
3 Rounds of:
10 Front Squats
6 over and back lateral bar
burpee
2 Rounds of:
10 Hang Cleans
4 over and back lateral bar
burpees

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Monday, November 25, 2013

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Strength:

Deadlifts:
10@65, 8@70, 8@75, 10@50

Then,

5 min Amrap of:
10 Sumo Deadlift
*8 Wallballs
100 Meter Row

1 min rest

5 min Amrap of:
10 L-Pullups
7 Slamballs

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Friday, August 30, 2013

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Teams of 2
Cash In-400 Meter Sandbag Run (one sandbag per team)
Then,
5 Wall Climbs (each person must get over the wall)
25 Meter Gator Crawl (each person must total 25 meters)
50 Hang Cleans (max of 10 reps per turn)
75 Deadlifts (max of 10 reps per turn)
50 Meter Partner Sled Push
25 Partner High 5 Pushups

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Thursday, August 29, 2013

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Strength: Bench Press

6@75, 4@80, 4@85 10@50

 

5 Min AMRAP of

5 DB Floor Presses

10 Pull-ups

15 DB Push Press

1 min rest

5 Min AMRAP of

100 Meter Run

10 Slamballs

15 Abmat situps

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Wednesday, August 28, 2013

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Wednesday, August 28, 2013

For Time:

2 Rounds of:

250 Meter Row

15 Stepups (Total)

Then,

2 Rounds of:

25 Wallballs

20 WB Squat Cleans

Then,

2 Rounds of:

12 T2B

10 Ring Dips

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Tuesday, August 27, 2013

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Tuesday, August 27th

CHRISS SMITH big 47 th BDAY WOD

Teams of 2

-You’re gonna wanna make sure to get to the gym early to do some mobility on your shoulders for that awesome overhead position.  Be sure to pack your Running Shoes, High Socks, shave down those calluses on your hands, and pack your PARTY HAT!!!!  When you see the one the only Mr. Chriss Smith give him a high five and wish him a happy birthday!!!!!!

 

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Friday, August 23, 2013

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5 rounds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats
Then
15 C&J @ 70%
Then
5 Rds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats

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Thursday, August 22, 2013

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Strength-Strict Press:
6@75% 4@80% 4@85 Failure@40
Then:
12 Min AMRAP of:
-10 Seated Alternating DB press (5 each arm)
200 meter run
-10 Lateral Lunges (5 each leg)
200 meter run

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Wednesday, August 21, 2013

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Cash In: 1000 Meter Row
Then:
3 Rounds of:
10 Wallballs
25 Meter Bear Crawl
20 Double Unders

Cash Out: 500 Meter Row

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Tuesday, August 20, 2013

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Strength: Deadlift:
6@75%, 4@80%, 4@85%, 10@ 50%
Then:
3-4 Rounds of:
200 meter run
8 pull-ups
10 No Push-up burpee box jumps. (20 in)
15 Abmat sit-ups

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Monday, August 19, 2013

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Monday, August 19, 2013

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Friday, June 7, 2013

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Strength: Deadlifts-8@70%, 8@75%, 6@85%
Then

Every 30 Seconds on the 30 Seconds for 10 minutes of:
5 Deadlifts (185/135)
10 Burpees

*Athletes will alternate back and forth from Deadlifts to Burpees. They will have 30 seconds to perform 5 deadlifts. The remaining time is their rest. They then will have 30 seconds to perform 10 burpees and the remaining time is their rest. They will continue to go back and forth until the 10 minutes is up.

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