WOD

Monday, March 11, 2013

Posted by:

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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Tuesday, March 5, 2013

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First lift heavy bars overhead.

Then:

Push press

Barbell roll-out

Farmer’s carry

Box jump

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Monday, March 4, 2013

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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)
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Friday March 1st, 2012

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11 Min AMRAP
Bench Press
Floor Press
Snatches

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Thursday Feburary 28th, 2012

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2:00 min Row with a Russian twist and then…….

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Wednesday February 27th 2012

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Jerks and Double unders

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Tuesday Febuary 26th, 2012

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Todays WOD involves a barbell and a rep scheme of 21-15-9-15-21 (ouch), there might be a couple other movements as well

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Friday, February 22

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

Then:

3 Rounds of:
8 Front Squats (155/115) (Clean from the floor)
10 No push-up burpee lateral box jumps (20in box)
50 meter bear crawl (if weather allows) or 200 meter run

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Thursday, February 21

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10 minute row

Rest 2 minutes

Then:

4 minute AMRAP of

5 Manmakers

10 Pullups

20 DUs (3:1)

2 Minutes Rest

3 minute AMRAP of

10 DB Push Press

20 Superman (1-2 second hold)

40 DUs (3:1)

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Wednesday, February 20

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6 minute AMRAP of

12 Alternating T2B (6 each side)

10 Sumo Deadlifts (no high pull) (185/135)

8 / 6 Ring Dip / Muscle-ups

2 minutes rest

6 minute AMRAP of

12 Alternating T2B

10 Sumo Deadlifts (no high pull)(185/135)

8 / 6  Ring Dips / Muscle ups

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Tuesday, February 19

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Strict Press- 8@70%, 8@75%, 6@80%

Then

“Dont Drop Your Wallball”

Two person partner WOD of:

150 Wallballs

100 Ring Rows

200 Meter Wallball Overhead Walking Lunges

*Only one person working at a time.

*Each turn the person working has to complete at least 5 reps of that movement but no more than 10 reps at a time.

*During the workout every minute on the minute both athletes will stop where they are at and perform 3-5 hand release push-ups before continuing.

*3 burpee penalty for both athletes every time the ...

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Monday, February 18

Posted by:

“Ohhhhh Sweet Baby Jesus”

Strict Press- 8@70%, 8@75%, 6@80%

Then
2 rounds of:
250 meter row
12 KB Swings (53/35)
15 Burpees
12 KB Swings
250 meter row

2-3 min rest between rounds

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