Author Archive

10/24/2014

Posted by:

“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

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10/23/2014

Posted by:

“The Infection”

3 Rounds of:

15 Burpee Pull-ups

20 V-Ups 25 KBS

40 Air Squats

400 meter run

Knees Out, Elbows Up! :-P

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1

10/22/2014

Posted by:

“E-Bo”

 

Strict Press

10@65, 8@70, @75 of 1RM

 

50 DU cash in

 

5 Rds of:

10 Hang Cleans

10 Push Press

 

50 DU cash out

 

Knees Out, Elbows Up!! :-)

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10/21/2014

Posted by:

“Smallpox”

 Dead-lift

10@65, 8@70, @75 of 1RM

 

1-10 Dead-lift (225/165)

10-1 Wall-balls(20/14)

 

Knees Out, Elbows Up!

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10/20/2014

Posted by:

“Snake Spit aka Chad Boogie”

 

Teams of 3:

3×7 min relays:

Athlete 1:

5 C2B Pull-Ups, 5 T2B

Athlete 2:

8 Burpees Box jumps

(24/20)

Athlete 3: 10 Back Squats (95/65)

1 min rest b/w 8 min clocks

 

KNEES OUT, ELBOW UP!

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Be Happy, Be Great! :-)

Posted by:

 

Bench Press

8@70%, 6@75%, 6@80%

 Then,

 6 Minutes AMRAP

10 DB Floor Press

10 KBS

1 minutes rest

6 Minutes AMRAP

200 meter erg sprint

15 Push-Ups

 

Cheers.. :-)

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Summer Breeze!

Posted by:

“Spring Time Fun!”

 

Cash-in: 800 meter run

 

20 minutes of:

3,6,9,12 repeat

 

Hang Power Cleans (135/95)

Over the Bar Facing Burpees

 

Cash-out: 800 meter run

 

 

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My Happy Dance….

Posted by:

Back Squats

8@70%, 6@75%, 6@80%

Then,

Descending Ladder, 10-1:

Back Squats (135/95)

&

T2B

 

Cheers! :-)

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BBF’s!!!

Posted by:

*Partner WOD!*

Cash-in (75 alternating Pull-Ups (5 each until you hit 75 as a team)

 *Then*

400 meter partner lunge!

One partner lunges while the other performs a single arm farmers carry with a KB or DB (modelately heavy); they will alternate until they complete the 400 meters

 

Cash-out (75 alternating Pull-Ups (5 each until you hit 75 as a team)

Cheers!!
:-)
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Monday Bliss!!

Posted by:

 Complete 3 rounds of the following (1 minute rest between rounds; 5  stations = 1 round)

*1 minute at each station (max effort)*

 Tire Flips

Abmat sit-up’s (weighted)

DB Thrusters

Box Jumps (24/20)

Calorie Row

Cheers! :-)

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Jan 17th

Posted by:

“The HantaVirus”

 Deadlift:

10@65%, 8@70%, 8@75%

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

Posted by:

“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

Posted by:

“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

Posted by:

“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

Posted by:

“The Plague!!!”

 *Strict Shoulder Press*:

10@65%, 8@70%, 8@75%

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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