WOD

MONDAY 1 April

Posted by:

Monday 1 April:

Strict Press 10,8,8 @65, 70, 75% of 1RM

 

21,18,15,12

Push Press (115/75#)

Burpees

200M Run after completion of each full round

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 22, 2013

Posted by:

Workout of the Day
Strength: Deadlift – Establish 1RM
 
Conditioning: 2 x AMRAPs
AMRAP 1 (7 Min)
5x Deads
200M Run
 
2 min rest
 
AMRAP 2 (7 Min)
200m Row
10 x Pull-Ups 
Continue Reading - >
1

Thursday, March 21, 2013

Posted by:

Workout of the Day
13.3
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

Continue Reading - >
0

Thursday, March 21, 2013

Posted by:

13.3 
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

Continue Reading - >
0

Wednesday, March 20, 2013

Posted by:

Workout of the Day

Conditioning: 2 x 10 Min AMRAPs

10 Min AMRAP 1
10 Rounds (for distance)
30sec Work/30 Rest row (10minutes, 5 min of work)
 
2 min Rest
 
10 Min AMRAP 2
800m Run Buy-In
Then as many rounds with time remaining
 
10 x Alt Plyo-Push-Ups
 10 x KB Swing
Continue Reading - >
0

Tuesday, March 19, 2013

Posted by:

Workout of the Day
Strength: Strict Press – Establish 1RM
Then
2x Max effort HSPU or 2 x Max Hand Stand hold (against the wall)
 
Conditioning: 3 x RFT
10 x Jumping Lunges
10 x Push Press
10 x T2B
Continue Reading - >
0

Monday, March 18, 2013

Posted by:

Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)

21-15-9

(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

Continue Reading - >
0

Friday, March 15, 2013

Posted by:

Strength: Bench
6,4,4 @ 75, 80, 85%
 
Conditioning:
4 x Rounds For Time
400m Run
9 x Box Jumps 
9 x Burpees
9 x Ring Rows
9 x DB /KB Thruster
Continue Reading - >
0

Thursday, March 14, 2013

Posted by:

13.2
Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
20/24″ box Box jumps, 15 reps
 
Continue Reading - >
0

Wednesday, March 13, 2013

Posted by:

Conditioning: 3×5 Min AMRAPs (1 min rest/ transition between AMRAPs)
 
AMRAP 1
200m Row 
200m Run
 
AMRAP 2
15 x KB Swings
15 x Wall Balls 
 
AMRAP3
10 x Ring Dips 
10 x T2B 
Continue Reading - >
0
Page 28 of 78 «...10202627282930...»