WOD

Monday 27 December 2010

Posted by:

Hope you all had a wonderful Holiday

Three rounds for time of:
35 Double-unders
95 pound Overhead Squats, 25 reps
15 Pull-ups

Continue Reading - >
1

Merry Christmas

Posted by:

Wishing you and yours a very Merry Christmas

Continue Reading - >
0

Thursday 23 December 2010

Posted by:

Partner workout:
100 med ball  pass sit-ups ,
200 meter overhead lunge (25/45 plate) ( 7 lenghts of mat or around building)1 person works other cheerleads and switch when needed,
100 med ball pass sit-ups,
200 squats(1 person working)
,
100 pullups (1 person working)

Continue Reading - >
0

Wednesday 22 December

Posted by:

Wendler Cycle week 1 Shoulder Press

5×65%

5×75%

5×85%

AMRAP 12 min

250 m Row or 50 double unders

10 push press

15 slamball (25/15)

Continue Reading - >
1

Tuesday 21 December

Posted by:

Wendler Cycle week 1 DeadLift

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 MIN
24 medball Situps

12 pullups
12 Deadlift- Bodyweight

AMRAP 12 min

Continue Reading - >
0

Monday 20 Dec 2010

Posted by:

“Whitten”  a Friend of Nick S,

Five rounds for time of:

22 Kettlebell swings, 53#/35#

22 Box jump,

24 inch box

Run/Row 400 meters

22 Burpees

22 Wall ball shots, 20#

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, ...

Continue Reading - >
0

Posted by:

Friday, 17 December
6 min. running clock: 
row 500m. 
with the remainder of the time AMRAP of:
 5 power snatches (65#/95#)

10 C2B pull ups
rest 2 min.
6 min. running clock
. 50m wt. walking lunge (25#/40# db’s)

remaining time AMRAP of:

5 HSPU

10 burpees jumping over barbell
rest 2 min.
6 min. running clock
. 50 sit ups ,
remaining time AMRAP of:

5 big box jumps
,
10 kb swings(16kg/24kg)

Continue Reading - >
0

16 December 2010

Posted by:

Wendler Cycle Back Squat

Warmup

5 x 65%

5×75%

5×85%

then

3 Rds. For Time

20 Goblet Squats

30 Knees to Elbow

20 DB Push Press

Continue Reading - >
0

15 December 2010

Posted by:

Wendler Cycle Bench Press

Warmup

5 x 65%

5×75%

5×85%

then

2K Row for Time

Finish with reverse tabata hollow rocks ( work interval is 10 sec, 20 sec rest)

Continue Reading - >
2

Tuesday 14 December

Posted by:

10,9,8,7,6,5,4,3,2,1
Weighted Step Ups (Bar in front rack or kb held in goblet position) Each leg
Pull Ups
20-18-16, etc.
GHD situps or V Ups
OR
Happy Birthday Chris Malvitz!
“Where’s Chris?”
29 muscle ups
29 OHS
29 HSPU’s
partitioned any way.

Continue Reading - >
0

Monday 13 Dec 2010

Posted by:

“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
Continue Reading - >
1

Friday 10 Dec 2010

Posted by:

Friday
Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

*Weights scaled as needed.

Continue Reading - >
1

Thursday 9, Dec 2010

Posted by:

Farmer’s Carry Contest:

*Hold 1 x 25lb or 15lb plate in each hand or equivalent dumbbell in each hand for max time (using pinch grip). Winner gets a handshake!

Then;

3 Rounds for time:

Choose: Row 800m, Run 800m or 4:00 min Jump Rope

20 Pullups or Ring Rows

Choose: Row 400m, Run 400m or 2:00 min Jump Rope

20 Ring Dips or Pushups

Continue Reading - >
0

Wednesday 8 Dec 2010

Posted by:

Press:  5-5-3-2-1-1-1 (20 min time limit)
then;
AMRAP 15 min:
400m Row
30 Abmats
20 Pushups

Continue Reading - >
0

Tuesday 7 Dec 2010

Posted by:

HAPPY BIRTHDAY “EMILY”  7 Dec 2010

Weighted Pullups:  3-3-3-3-3 (or just work on kipping/dead hang for 15 min)
then;
5 Rounds for time:
Overhead Walking Lunge (45/25) – 75ft
10 Barbell Rollouts
10 Burpees

Continue Reading - >
0
Page 62 of 73 «...3040506061626364...»