WOD

Monday, March 25, 2013

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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
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Friday, March 22, 2013

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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 
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Thursday, March 21, 2013

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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

 

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Thursday, March 21, 2013

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

 

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Wednesday, March 20, 2013

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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
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Tuesday, March 19, 2013

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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
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Monday, March 18, 2013

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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

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Friday, March 15, 2013

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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
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Thursday, March 14, 2013

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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
 
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Wednesday, March 13, 2013

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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 
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Tuesday, March 12, 2013

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Strength: Front Squat
6,4,4 @ 75, 80, 85%
 
Conditioning: RFT – Couplet
 10-9-8-7-6-5-4-3-2-1 (Jumping Step up; both legs = 1 rep)
1-2-3-4-5-6-7-8-9-10 (Front Squat) 
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Monday, March 11, 2013

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Dirty Thirty

Happy Birthday (This week) KB, Danielle, Jerome and Dave!
30 x Burpees
200mRun
30 x OHS 95/65
200M Run
30 x Pull-ups
200m Run
30x T2B
200m Run
30 x Step Back Lunges
200m Run
30 x Push-Ups
200m Run
30 x Wall Balls
200m Run
30 x KB Swings
200m Run
30 x Box Jumps
200m Run
30 x MedBall Abmat Sit-ups
200m Run

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Friday, March 8, 2013

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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

 

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Thursday, March 7, 2013

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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
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Wednesday, March 6, 2013

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“Saturnalia” with a partner.

A banquet of the following:

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

 

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