1/25/19

RoM routine

Warm-up: primitive crawls to HS holds

WOD:
In tabata format, do 4 tabata reps of the following:

Squat jumpers and Ab rollers (2 min)
Pullups and pushups (2 min)
Hollow body and Supermans (2 min)
One-arm DB/KB snatch, alternating arms (2 mins)

repeat after 30 second break

11/30/18

RoM

Warm-up:
2 rounds of:
20 x OH KB lunges
10 x GHD back extensions
10 x GHD sit-ups
5 x weighted pull-ups

WOD:
"Fran"
For time, 21-15-9 rep rounds of:
95 lb barbell thrusters
pull-ups

11/21/18

RoM routine

Warm-up:
1 round of:
10 x Scissor jumps
10 x Diamond push-ups
10 x One-arm DB snatches
4 x DB one-arm shoulder press w/ alternate isometric bicep hold

WOD:
7 rounds of 7 reps of the following 7 exercises:
DB Thrusters, heavy
Toes-to-bar
Dynamic pushups w/ medicine ball
Pull-ups
KB swings
Burpee Box jumps
Straight-leg deadlift

11/13/18

RoM routine

Warm-up:
5 x wall presses

WOD: 10 --> 1: 
10 reps of these four exercises, then 9, then 8, down to 1 rep
Pullups
DB Thrusters
Plyo pushups
KB swings

10/23/18

RoM routine/warm-up

WOD: Love Potion #9
2 rounds of 1 minute max repetitions of:
DB Thrusters
Squat Jumpers
Ab rollers
Rower, max meters
Jump rope
Curtis Ps
Burpee box jumps
Pullups/pushups
Ab bridge hold

10/19/18

RoM routine

Warm-up: Seven makes heaven: 
1 minute each of:
DB Thrusters
Jump rope
KB swings
Ab planks
Burpee box jumps
Row, max distance
K2E, push-up position

WOD:
Pull-ups, alactic method: 
10 x Heavy, power reps with 10 seconds rest between each rep
Then,
8 minutes Tabata, alternating between:
Pushups
Squat jumpers

10/16/18

RoM routine

Warm-up:
2 rounds of:
2 x HS pushup
10 x OH DB lunges

WOD:
In Fight Gone Bad format, complete following exercises:
Thrusters, DB
Slam balls (substitute KB swings)
Box jumps
Push press, DB
Row

10/12/18

RoM routine

Warm-up:
20 x Turkish get-ups, DB

WOD (24 minutes):
Complete Tabata* of the following exercises with 1 minute rest between exercises:
Row
Goblet squats or front squats
Supermans / Core Hollows, alternating each round
One-arm DB snatches, alternating arms each round
Push-ups / V-sits, alternating each round

*8 rounds of 20 seconds sprint and 10 seconds rest for total of 4 minutes

10/11/18

RoM routine

Warm-up:
2 rounds of:
10 x diamond pushups
10 x air squats
10 x scissor jumps
10 x OH DB lunges

WOD:
14 min AMRAP of:
5 x pullups
10 x DB thrusters
15 x box jumps
20 x K2E, pushup position

9/6/18

Warm-up routine

2 rounds of:
20 x DB OH walking lunges
5 x toes-to-bars
5 x heavy DB thrusters
10 x box jumps
10 x K2E, push-up position


4 rounds of:
Row 300 m, then do
5 x DB man-makers during rest of 2:50

Lung Busting

At a fast pace, Run 200 m, then 400 m, then 600 m, then 400 m, then 200 m
*After each length, rest for same time it took to run the distance allowing for fastest pace possible

Then,
Run 1.5 miles as fast as you can, stopping EMOM for following two exercises.
On odd minutes, do 5 jumping burpees
On even minutes, do 10 walking lunges

8/13/18

Warm-up

WOD:
4 rounds of:
300 m row
5 x DB man-makers (within 2 min 40 seconds)

3-Week Summer Vacation

See workout details below.  Google or see my email for movement specifics of each exercise. FYI, AMRAP stands for As Many Rounds As Possible

Program:

Week 1:  Perform each of the following in order throughout the week
-Workout A - 10 minutes AMRAP
-1 mile run, 2k meter row, or other cardio for 10 minutes (maintain a pace that allows no rest during)
-Workout B - 10 minutes AMRAP
-Tabata* run, row or other preferred cardio (running or rowing would be optimal but others fine)

Week 2: Same as week 1 but progressively difficult
-Workout A - 12 min AMRAP
-1.5 mile run, 3k meter row, or other cardio for 15 minutes (try to not take any breaks during)
-Workout B - 12 min AMRAP
-Tabata*, two times.  Run, row or other preferred cardio, preferably do two different cardio exercises with each tabata

Week 3: Same as week 2 but progressively difficult
-Workout A - 15 min AMRAP
-2 mile run, 4k meter row, or other cardio for 20 minutes (try to not take any breaks during)
-Workout B - 15 minutes AMRAP
-Tabata* three times.  Run, row or other preferred cardio. Okay to do 2 of the tabatas with same exercise


Details:

Workout A (fast twitch/slow twitch CNS battle):  AMRAP of the following:
-10 x dumbbell thrusters* (can substitute w/ kettlebells); pick as heavy of weight that you can to challenge yourself; try to use the same weight all three weeks unless you really chose the wrong weight the first week
-10 x box jumps (shoot for 16 - 30 inches for box height; around 24 inches is kind of a sweet spot for most people)
-10 x knees-to-elbow, push-up position

Workout B (push/pull): AMRAP of the following:
-5 x burpees
-5 x pullups (modify as needed if too easy or too difficult but don't take long to complete 5 reps; keep your heart rate going)
-10 x canoe-ups

* Tabata = 20 seconds all out sprint followed by 10 seconds of complete rest, repeated for total of 8 reps with a continuous clock, so one tabata should always take 4 minutes.  GO HARD and kill yourself.  You'd be amazed at the benefits of such nonsense.

7/20/18

Warm-up

WOD:
10 rounds for time of:
5 x front squats or goblet squats
5 x scissor jumps*, each leg (10 reps total)
5 x ab rollers
5 x Hulks
5 x diamond push-ups

*aka alternating lunge jumpers

6/1/18

Warm-up

WOD: 15 rounds for time of:
5 x burpees
4 x ab rollers
3 x pullups
2 x DB thrusters
1 x HS pushup

5/18/18

Warm-up

Appetizer:
11 x burpees
9 x diamond pushups
7 x L-pullups
5 x toes-to-bars

WOD:
Burpee sandwich:
5 x burpees before, after, and between 2, 4, 6, 8, 10, 8, 6, 4, 2 rep rounds of:
Pull-ups
Thrusters
Romanians (straight leg dead lift)
Sitting knee-ups

Total burpees: 50 reps

5/1/18

Warm-up

Tabata Time (23 mins):
Perform 6 reps in tabata format* of the following 6 exercises
(3 mins per exercise, then 1 min rest between each exercise)

Rower

DB Curls / Diamond push-ups

Ab Rollers

Burpees

Supermans / Hollows

Thrusters / pullups

*20 sec maximal exertion / 10 sec absolute rest = 1 rep

4/27/18

Warm-up

5 x wall climbers

WOD:
Perform sets of pull-ups of reps 2,4,6,8,10,8,6,4,2,
and complete 5 burpees between each set of pull-ups.
Total of 40 burpees

Rest 5 minutes, then:

Complete 10 min AMRAP of:
DB snatches, 5 x reps each arm
Goblet squats, 10 x reps
Knees-to-elbows, push-up position, 10 x reps

4/24/18

Warm-up

WOD:
Part 1 (approx. 12 mins):
3 rounds of:
-Row 300 m
-Perform 5 x DB man-makers in 2:40

Rest 5 minutes

Part 2
AMRAP in 12 minutes of
10 x burpees
8 x pull-ups (any variety, to include weighted or lat pull-downs)
20 x K2E, push-up position
8 x DB Hulks

4/20/18

Warm-up routine

Appetizer (try to complete in under 2 mins): start by 5:20am
2 rounds of:
5 x pullups
10 x pushups
15 x air squats

WOD: start by 5:25am
Depending on how many people, everybody can either do part 1 and part 2 sequentially or divide up and then alternate.

Part 1 (12 mins):  Complete 2 rounds of:
With running clock, complete 25 burpees in 3 mins; another person complete AMRAP in 3 mins of 10 x DB squats and 10 x DB curls. Then, after 3 mins., switch.  Each person will do twice.

Rest 1 minute

Part 2 (12 mins): Complete 2 rounds of:
With running clock, complete 500 m row in 3 mins; another person complete AMRAP in 3 mins of 10 x OH DB lunges and 10 x diamond pushups. Then, after 3 mins., switch. 

4/17/18

Warm-up

5 x reps HS pushups or 30 s HS pushup hold

WOD:
5 rounds of:
In 4 minutes, complete:
15 x burpees
10 x L-pullups (any form of pull-up after failure, to include lat pull-downs)
10 x DB thrusters (heavy)

4/13/18

Warm-up

2 mins. Farmer walk, DB OH

WOD:
4 rounds of 1 minute of the following exercises:
Burpees
Toes-to-bar/Knees-to-elbow
Goblet squats/Front squats/Back squats
Pull-ups
Ab plank hold

3/27/18

Warm-up routine

3 rounds of:
DB deadlifts, 15 reps
walking DB OH lunges
traveling burpees
*add exercise to equal amount of people, in this order: DB front squats, KB/DB swings, scissor jumps

10 minutes of alternating between:
1 min. DB push press, max reps
1 min. ab plank holds,

3/23/18

Warm-up

Starters:  3 rounds of:
5 x burpees
1 x HS pushup
5 x toes-to-bar
1 x dead hang chest to bar pull-up

WOD:
3 rounds of:
-Row 500 m, rest if done before 2 minutes
-4 x DB man-makers, rest if done before 2 minutes
-20 sec supermans / 10 sec transition / 20 sec body hollows / 10 seconds transition, repeat total 2 mins
-Rest 2 mins

*2 minutes at each exercise, then rotate.  Keep timer and switch at 2 minutes.  Stagger start if more than one person so everybody will start on rower and progress from there with everybody at different station.  So, 3rd person will wait 4 minutes to start exercising

3/20/18

Warm-up

AMRAP in 10 mins of:
5 x pullups
10 x pushups
15 x situps

Rest 5 mins

100 goblet squats for time with 6 x DB snatches EMOM (3 x each arm)

3/16/18

Warm-up

WOD
Tabata burpees: 8 rounds

rest 2 mins.

pyramid of pull-ups and dynamic side-to-side push-ups in 1:2 ratio
1-2-3-4-5-4-3-2-1 pullups
2-4-6-8-10-8-6-4-2 pushups

rest 2 mins

100 goblet squats for time but EMOM 6 x one-arm DB snatches (3 per arm)

3/13/18

Warm-up

1 round max rep HS pushups

WOD:
In pyramid format, complete the following:
Round 1: 1 x pull-up, 2 x push-ups, 3 air squats, 4 sit-ups
Round 2: 2 x pull-ups, 4 x push-ups, 6 air squats, 8 sit-ups
Round 3: 3 x pull-ups, 6 x push-ups, 9 air squats, 12 sit-ups
add 1 x rep to each exercise with each new round up to round 10
Round 10: 10 x pull-ups, 20 x push-ups, 30 air squats, 40 sit-ups
Round 11: 9 x pull-ups, 18 x push-ups, 27 air squats, 36 sit-ups
then, continue to subtract 1 x rep from each exercise coming back down
Round 20: 1 x pull-up, 2 x push-ups, 3 air squat, 4 sit-ups

* After each round, complete 3 x DB Hulks

Totals:
60 x DB Hulks
100 x pull-ups
200 x push-ups
300 x air squats
400 x situps

3/9/18

Warm-up

Death by DB Man-makers

WOD:
In fight-gone-bad format, perform:
Bar-facing burpees
Ab rollers
Thrusters
Ab plank holds
Slam balls

*3 rounds. continuous clock. 1 min each exercise. 1 min rest between rounds.
**can start on any exercise but keep this order

3/2/18

Warm-up

Appetizer
2 rounds of:
max reps HS pushups (max hold if can't perform one rep)
10 x toes-to-bar (knees-to-elbows as alternate)

WOD:
20 min AMRAP of:
10 x DB back squats, heavy (at least 30% bodyweight)
20 x knees-to-elbows, pushup position
10 x DB 1-arm snatches (5 reps each arm, heavy, choose DB at least >20% bodyweight)
20 x Mountain climbers (10 each leg)

cool-down of your choice

2/26/18

Warm-up routine

2 rounds of:
10 x ab rollers
10 x slam balls
10 x toes-to-bar (K2E as alternative)

WOD: 
4 minute Tabata of following:
-Row
-Supermans / Hollows
-Thrusters / Pullups
-Dynamic pushups / box jumps

*1 minute rest between exercises
**keep this order but can start from any exercise

2/23/18

Warm-up

Appetizer:
2 rounds of:
10 x scissor jumps
10 x Knees-to-elbows, p/u position
10 x box jumps

WOD:
100 DB Thrusters for time but w/ 4 x burpees EMOM
     *choose DB weight that is challenging, i.e., doing 20 consecutive reps should be challenging. I'm shooting for ~45% of my body weight

2/13/18

Warm-up

Pre-WOD:
3 rounds of 5 reps each of:
Thrusters
L-pullups

WOD:
12 min AMRAP of:
10 x Dynamic pushups
10 x goblet/front squats (goal is >40% body weight)
10 x knees-to-elbows, pushup position
10 x squat jumpers, bodyweight

Cool-down
Hulks, pec flys and/or HS pushups

1/30/18

Active joint prep

Warm-up workout:
2 rounds of 30 seconds each of the following exercises (warm-up pace):
pull-ups, dead hang
goblet squats
ab rollers
slam balls
HS pushups / hold
toes-to-bar

WOD:
20 mins AMRAP of:
10 x burpees
5 x Hulks, DB (focus on strength)

Cool-down:
1 min plank holds x 2

1/23/18

The Warm-up routine

Warm-up:
3 rounds of:
2 x HS push-ups
4 x burpees

WOD:
For time: Pyramid format with V-ups sandwich
1st round: 1 pull-up, 2 push-ups, and then 3 air squats.
2nd round: 2 pull-ups, 4 push-ups, and 6 air squats.
3rd round: 3 pull-ups, 6 push-ups, and 9 air squats...
10th round: 10 pull-ups, 20 push-ups, and 30 air squats.
then come back down, so
11th round: 9 pull-ups, 18 push-ups, and 27 air squats
19th round: 1 pull-up, 2 push-ups, and 3 air squats.

Before 1st round, between each round, and after last round, complete 5 x V-ups

In total:
100 pull-ups
200 push-ups
300 air squats
100 V-ups

*If you come to complete failure in any round before 10th round, no worries.  Just count that as the top of your pyramid and then work your way down after completing that round.

1/19/18

Chronic Fitness Warm-up

Warm-up WOD:  2 rounds of:
2 x HS pushups (or 10 sec hold)
4 x dead hang pull-ups
6 x pushups plus
8 x toes to bar (alt: knees-to-elbows, hanging)
10 x air squats

WOD:
8 mins rower for max meters with EMOM* 5 x diamond push-ups**
REST 5 mins
8 mins man-makers, DB for max reps with EMOM 3 x L-pull-ups
*every minute on the minute

**If 5-6 people, alternate for row combo is:
With 8 minute timer, Two people row for 150 m, while others do 5 x diamond pushups and max reps box jumps before others are done with 150 m row, then switch

1/16/18

Warm-up routine

Warm-up workout:
Death by... pull-ups

WOD:
Tabata* of the following exercises:
scissor jumps
slam balls
ab rollers
rower

*8 rounds of 20s max effort, then 10s complete rest.  One minute rest between exercises

1/12/18

Arrive at 5:15 and complete warm-up  (posted on left banner of blog)

Warm-up workout:
complete 20 reps of Curtis Ps*

*holding DBs in hands in front squat position, lunge forward with one leg then back up to standing, complete a shoulder press with both arms straight up and then back to front squat position, perform lunge forward with other leg and then back standing and complete another shoulder press = one rep

Workout of the day (WOD):
In fight-gone-bad format**, complete the following five exercises (17 mins):
Push-ups
Thrusters
Ab plank hold
Pull-ups
Burpees, over the line (do burpee, jump forward over line placed on ground, turn to face line, do another burpee jumping over the line back to where you came from, repeating)

**perform each exercise for one minute, then move to the next exercise without rest.  After completing the fifth exercise, burpees, rest for one minute before starting again.  Complete 3 rounds

Cool-down/practice:
choice. work on weaknesses.  Possibilities include HS push-ups, L-sits

Add your comments to the comments section for feedback, for later recall of your progress, humor, etc.

1/9/18

Arrive at 5:15 am and complete the ~2 min circulatory starter and active joint prep (see prior post)

Warm-up:
30 sec each of:
Push-up
Pull-up
Squat jumpers
Knees-to-elbows, hanging position

Workout of the Day (WOD):
Two groups of two people:

Group 1:  will do 3 rounds of the following (~15 mins)
One person performs 4 x DB Man-Makers*
The other person will row 300 m and then do Ab-rollers, each rep performed before other person can complete the man-makers is worth 1 point
-compete to see who can get most points

Group 2: Both individuals will do the following for 5 rounds but at a staggered start (~15 mins)
20 x goblet squats
8 x Hulks**
1 min bridges

After 15 mins, group will switch and do the other station

* essentially a burpee, three push-ups, two-rows, and a clean and jerk, all in one with dumbbells
** a standing DB bicep curl that goes straight into a shoulder press

Timed Trio 1/5/18

Circulation starter: 

row, run or cycle for 2 mins as you get in gym

Then, do active joint prep:

walk on toes with neck/shoulder ROM

walk on heels with elbow/wrist/finger ROM

butt kickers

high knees

quad stretch

high kicks / hip range

Samson hold 15 s both sides

caterpillars

J bends

Then, Warm-up workout:

Burpees, 3 rounds of: max reps 30 s, rest 30 s

Then, Workout of the Day, aka WOD:

Do each station as a 3 minute AMRAP (as many rounds as possible), then switch to another station

Do 2 Rounds (do each station twice)

Rest 60 s between rotating stations

Station 1: 200 m Row and 10 x diamond pushups (any form of pushup will work after failure)

Station 2: 10 x pull-ups and 20 x knees-to-elbows (pushup position)

Station 3: 10 x DB thrusters and 10 x ab rollers

Exercise practice

HS pushup

L-sit or L-pullup

choice

EMOM 1 1/2 mile mix-up

Run 1 1/2 mile but every minute on the minute stop and complete:
Odd minutes - 10 x walking lunges
Even minutes - 5 x burpees (forward jumping)

09-25-12

run 5 k
for time chipper style:
50 pull-ups
50 ring rows
50 ghd back extensions

09-24-12

Power Test:
10 exercises 50 reps each:
deadlift 135 lb
burpees
jumping lunge
sit-up
push press 75 lb
box jump 20"
ball slam 30 lb
wall ball 25 lb
push-up hand release
kettlebell swing 1.5 pood

complete in any order, partition reps however you want. There is a 30 min running clock, complete 10 exercises and then row for as many meters as possible in time remaining. Score is total meters rowed.

09-19-12

Complete 10 rounds for time:
200 m row
10 power snatch 95 lb

recover 90 seconds between rounds

include rest in total time

09-18-12

run 5 k

recover 5-10 minutes then,

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
225 lb deadlift
185 lb bench press
ghd sit-up

09-17-12

for time:
row 500 m
50 wall ball
row 400 m
40 wall ball
row 300 m
30 wall ball
row 200 m
20 wall ball
row 100 m
10 wall ball

post wod not for time:
4 x 20 unbroken kb swings
rest 60 seconds between sets

09-12-12

for time:
100 thrusters 95 lb

birthday toastin

with a 33 min  running clock:
run around a 400 m track, every odd minute stop and do 5 burpees, every even minute stop and do 10 walking lunges.

score is total distance ran in time allotted.

9/7/12

In fight-gone-bad format, complete the following five exercises:

• burpee muscle-ups (do one burpee then one muscle up from dead hang)
• GHD back extensions
• Curtis P, 95 lb
• Ab rollers
• step ups, 25 lb DBs

9/5/12

With 22 minute clock, one person rows 500 m while the other person completes 15 x GHD sit-ups, 15 x GHD back extensions, 15 x wall balls, and then does 95 lb barbell snatches with each rep counting as a point.  Once 500 m row is complete, switch and continue until time is up with the winner being the one who performs the most snatches over the time period.

09-04-12

for time complete:
50-40-30-20-10 calorie row
in between each round complete*
15 db thruster 45 lb
15 ghd sit-up
15 ghd back extension
15 burpee
15 pull-ups

08-29-12

complete for time:
25 walking lunge steps
20 pull-ups
50 box jumps, 20 inch box
20 double unders
25 ring dips
20 knee to elbows
30 kb swings, 2 pood
20 hang squat cleans, 35 lb dumbbell
25 back extensions
30 wall ball shots, 20 lb ball
3 rope climb ascents

08-28-12

30 rounds for distance:
30 sec rower
30 sec rest

08-16-12

In teams of 2 complete:
100 curtis P's
200 OH plate lunges

only 1 partner works at a time divide reps any way you want

rx'd weight: men 105 lb barbell, 45 lb plate
women 65 lb barbell, 25 lb plate

then 6 X 250 m hill sprints
3:1 rest to work ratio so with longer recovery go all out.

08-15-12

run 5 k

recover 5-10 minutes

complete 5 rounds of:
5 american swings 2 pood
40-30-20-10 yd shuttle sprint*
rest 60 seconds between rounds
*sprint 10 yd and back, 20 yd and back, 30 yd and back, 40 yd and back.

08-14-12

3 round for time:
600 m row
25 burpees jump and touch target 12" above reach
25 box jump 24 in
800 m run

after 3 round straight into
2-2-2-2-2-2-2-2-2-2 sets of bench press
rest 60 seconds between sets

post time and weight used for bench press

21

3 rounds for time of the following 21 exercises with reps alternating from 10 to 5 reps:
10 x DB press, 60 lb
5 x chin-ups
10 x shoulder abductors (forward 30 degrees focusing on supraspinatus), 12 lb
5 x toes to bar
10 x DB fly, 35 lb
5 x diamond push-ups
10 x GHD sit-ups
5 x ring pull-ups
10 x GHD back extensions
5 x ab rollers
10 x DB military press, 35 lb
5 x wide grip dead hang pull-ups
10 x step ups, 25 lb, 20" box, 10 per leg so 20 total
5 x ring dips
10 x DB shrugs, 95 lb
5 x L-pull-ups
10 x perfect push-ups
5 x DB two-handed tri extensions, 60 lb
10 x barbell curls, 65 lb
5 x romanian rows, 65 lb (straight leg deadlift and finish with standing upright row)
10 x front squat, OH squat, back squat (30 total), 65 lb

*all exercises need to be done un-broken; repeat if reps are deficient; record time to comments w/ any modifications

track work

3 rounds of:
run 200 m, rest time it takes to run 200 m
run 400 m, rest time it takes to run 400 m
run 600 m, rest time it takes to run 600 m

then, sprint 100 m twice resting just briefly between

08-11-12

for time:
Part A
sprint 400 m
20 burpees
20 jump squats
20 push-ups
jog 400 m

repeat   part A

Part B
sprint 800 m
50 m bear crawl
50 m crab walk
50 m walking lunge
100 m shuttle sprint
jog 400 m

repeat part B

Part  C
sprint 1 mile
20 burpees
20 jump squats
20 push-ups
50 m bear crawl
50 m crab walk
50 m walking lunge
100 m shuttle sprint

"cash out"
100 sit-ups as fast as possible

08-09-12

4 rounds for time:
30 jump and touch target 12" above reach
20 body weight deadlifts
10 hand stand push-ups

rest 5-10 minutes

8 rounds:
250 m row
rest to work ratio 1:1 (rest same amount of time it takes you to complete 250 m)

08-08-12

9 rounds for time:
12 goblet squat 2 pood
400 m run
6 chest to bar pull-ups
9 clapping push ups
400 m run

08-04-12

for time complete:
75 wall ball shots 25 lb 10 ft
75 kb swings 1.5 pood
1.5 mile run
75 swings
75 wall ball shots 25 lb 10 ft

8/1/12 addendum

8 rounds for time:
run 400 meters
90 sec rest between efforts

post slowest time to comments

after 30-20-10 rep rounds of:
db chest press
behind head 2 hand standing db tricep extension
bent over row

post weight used and time to comments

8/1/12

burpee 400 m

* complete burpee by jumping as far forward as possible then execute next burpee from that position; absolutely no going forward unless doing a burpee
** record time to comments

7/31/12

4 rounds not for time of:
10 x back extenstions
10 x GHD sit-ups
500 m row
10 x back extenstions
10 x GHD sit-ups
10 x ring dips
10 x hercules, DB
10 x diamond push-ups
10 x slam balls
 

7/30/12

Complete 5 rounds for time of:
2 x weighted pull-ups (45 lbs or 1/4 body weight)
3 x strict dead hang pull-ups
4 x kipping pull-ups
2 x weighted pull-ups
3 x strict dead hang pull-ups
4 x kipping pull-ups
20 x scissor jumps (10 per leg)
10 x mule kicks
300 m hill run (150 m up; 150 back down)
10 x mule kicks
20 x scissor jumps 

*post time and pull-up weight to comments

07-27-12

for time:
run 400 m
40 dips
40 strict shoulder press 40 lb db
40 40 lb db hang power clean
run 400 m
30 dips
30 shoulder press 40 lb db
30 40 lb db hang power clean
run 400 m
20 dips
20 shoulder press 40 lb db
20 40 lb db hang power clean
run 400 m
10 dips
10 shoulder press 40 lb db
10 40 lb db hang power clean
run 400 m

The Drollinger

4 rounds for time of:
10 x GHD sit-ups
10 x weighted pull-ups
10 x perfect push-ups
10 x double unders
10 x deadlift, DB
20 m farmers walk
800 m run
20 m farmers walk
10 x deadlift
10 x double unders

*record time and weights to comments; use same DBs for deadlift and farmers walk

07-25-12

30-25-20-15-10-5 rep rounds for time of:
goblet squat 1.5 pood
kb swing american 1.5 pood
burpees
sit-ups
push-ups

CF Games Finals Chipper modified

Complete 10 reps of the following for time as chipper:
OH squat
box jump overs, 24"
Thruster
Power clean
Toes to bar
Burpee muscle-up (do a burpee then a muscle-up from dead hang)
Toes to bar
Power clean
Thruster
box jump overs, 24"
OH squat

*all barbell lifts were done w/ 95 lb.  Record time in comments

Spartan Beast race 6/30/12

We came, we dominated, we got muddy!
http://www.spartanrace.com/spartan-race-results-2012.php#raceid=195309&gender=a&page=1&courseid=270302

6/28/12 Beast prep

Bear crawl 10 yards, do 1 x burpee, sprint back to start and do 10 x walking lunges w/ 50 lb DB; Then bear crawl 20 yards, do 2 x burpees, sprint back to start and do 10 x walking lunges w/ 50 lb DB; Then bear crawl 30 yards, do 3 x burpees, sprint back to start and, again, do 10 x walking lunges w/ 50 lb DB; Continue this pattern up to 100 yards ending w/ 10 x walking lunges w/ 50 lb DB.

06-27-12

10 rounds for time:
5 man makers (2 push-up only) 35 lb dumbbell
50 double unders
250 m row
hill run carry 45 lb plate up and down*

* if plate is dropped on hill perform 5 burpee penalty before continuing

immediately following 10th round "cash out" as fast as possible do:
50 jump squats
50 sit-ups

main site wod

Row 500 m
30 x body weight bench press
Row 1000 m
20 x body weight bench press
Row 2000 m
10 x body weight bench press

Helen

3 rounds for time of:
Run 400 m
21 x KB swings, 1.5 pood (55 lb)
12 x dead hang pull-ups

3-31-12

Complete 50 burpee pull-ups for time while completing 5 x deadlifts (205 lb) every minute on the minute (EMOM); post time to comments

Party of Three

With continuous running clock, team of 3 will move through the following movements and rotate every 3 minutes; only 2 people can be exercising at a time. Score is number of completed reps not counting double unders reps; post to comments

SDLHP / Double-unders (DUs)
KB swings / DUs
Big tire flips / DUs
Box jumps (24") / DUs
GHD sit-ups / DUs

03-15-12

for time:

50 front squats 115 lb*

1000 m row

*every time you drop the bar d0 10 pull-ups before you continue

recover 5-10 minutes

then T. Rice conditioning test

300 yd shuttle sprint (50 yd down and back X 3)

cut off time is 60 seconds repeat 3 times rest 5 min between efforts

then with 20 lb vest

5 dead hang pull-ups 2 sec pause at top

20 scissor jumps 10 each leg focus on full range of motion explode off every rep

03-12-12

every 2 minutes on the 2 minute perfom the following for 10 rounds:

200 m sprint

10 burpees jump and touch 18" foot target

03-07-12

10 rounds for time:

10 thruster 95 lb

10 american kb swing 1.5 pood

10 ghd back extension

03-05-12

4 rounds for time:

21 sumo deadlift high pull 95 lb

15 ring dips

9 pull-ups

800 m run

02-29-12

"Make Hay"

7 rounds for time:

5 manmakers 40 lb db

6 chest to bar pull-ups

7 box jump 24"

8 toes to bar

cool down:

10 rounds 30 sec on 30 sec off

run, swim, bike or row

10-15-20-15-10 rep* rounds of:

back extension

seated leg extension

*for every rep both exercise 2 sec pause at top of movement.

02-24-12

20 minutes of burpees:

every minute on the minute for 20 minutes has a prescribed amount of burpees to be completed in that minute. If you can not do required amount of burpees in any minute of the 20 count a penalty rest 1 minute and restart on the minute you failed until you have completed all 20 minutes.

1 penalty= 1000 m row to completed after all burpees are completed.

minute 1 10 burpees

minute 2 20 burpees

minute 3 5 burpees

minute 4 11 burpees

minute 5 2 burpees

minute 6 18 burpees

minute 7 6 burpees

minute 8 15 burpees

minute 9 4 burpees

minute 10 8 burpees

minute 11 17 burpees

minute 12 3 burpees

minute 13 13 burpees

minute 14 9 burpees

minute 15 12 burpees

minute 16 14 burpees

minute 17 16 burpees

minute 18 7 burpees

minute 19 19 burpees

minute 20 1 burpee

02-22-12

for time:

row 2 k

50 wall ball shots 20lb ball 10 ft target

row 1 k

35 wall ball shots

row 500 m

20 wall ball

02-16-12

for strengh:

4 sets of 8-10 reps

back squat

barbell alternating lunges

stiff legged deadlift

rest as needed between sets and exercises

8 rounds for time:

10 burpees

15 alternating jumping lunge

20 double unders

25 yd shuttle sprint (5 X 5 yd)

rest 90 sec between rounds

02-14-12

5 rounds for time:

10 push press 55 lb db

15 sumo dead lift high pull 45 lb db

20 power snatch 95 lb

30 knee to elbows

800 m run

02-10-12

5 rounds for time:

15 dumbbell squat clean thruster 35 lb

800 m run

02-09-12

6 rounds:

with a continuous running clock

1 min row

1 min to complete 15 kb swings 2 pood

if 15 swings not completed within minute count 1 penalty

1 penalty=1000 m row to be completed at end of 12 minutes

score max meters rowed or calories

post wod: 3 rounds not for time but at an even steady pace

10 tricep skull crusher, pull-over close grip bench combo 70 lb

20 bicep curl 70 lb

10 knees to elbows with toes in rings push-up position

10 ab roll-outs

10 grasshoppers (push-up position bring shin of leg to forearm of opposite arm each side is 1 rep)

02-07-12

7 rounds for time:

7 db thrusters 40 lb

7 ball slams 30 lb

7 pull-ups

7 ghd sit-ups

500 m row

kelly with burpees

5 rounds for time:

30 box jump 24 in

30 wall ball 25 lb 10 ft

30 burpees

442 m run

02-01-12

for time:

50-40-30-20-10 rep rounds of:

double unders

walking lunge 30 lb db

sit-ups

scissor jump

dips

1-30-12

run 10 k

1-26-12

for time:

run 1 mile

tabata sit-up

run 1 mile

post total sit-ups and time

strength:

4 sets 6-8 reps back squat bodyweight

rest as needed between sets, then

for time:

20 goblet squat 1.5 pood

5 pull-ups

15 goblet squat

10 pull-ups

10 goblet squats

15 pull-ups

5 goblet squat

20 pull-ups

1-24-12

"Will Power" wod courtesy of sealfit

5 rounds for time:

15 power clean 135 lb

30 push up

45 squats

run 400 m

1-21-12

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds for time:

burpees

kb swing 2 pood

1-20-12

run 5 k

recover

then 10 rounds for time:

10 thruster 40 lb db

10 ghd sit-up

10 pull-up

10 back extension

1-18-12

8 x 400 m sprints

rest the exact amount of time it takes to run for each interval

post fastest and slowest times to comments

then for time:

21-15-9

power clean 115 lb

hand release push-ups

rest 2 min

15-12-9

power clean 115 lb

hand release push-ups

rest 2 min

9-6-3

power clean 115 lb

hand release push-ups

post total time including rest to comments

post wods:

4 sets of 15 tricep press

1-17-12

3 rounds for time:

1 mile run

10 seated military press 135 lb

15 standing db strict shoulder press 35 lb each arm

20 db side lateral raise 20 lb each arm

30 knee to elbows

01-16-12

4 rounds each for time:

500 m row

recover 3 min between efforts

post times to comments (these are max effort)

1-14-12

2 rounds for time:

1.5 mile run

10 hand stand push-ups

25 hand release push-ups

50 burpees

75 flutter kick 2 count

recover 5-10 min:

400 m walking lunges for time

twice as nice

wod 1:

10 rounds for time:

15 deadlift 135 lb

15 push-ups*

* hand position can vary, chest touch but no tummies or thighs, full extension every rep

rest 15 min

wod 2:

100 back squats 115 lb for time:

every minute on the minute 4 box jumps 30"

immediately post wod2, 1 min max air squats.

"Wood"

5 rounds for time:

run 400 m

10 burpee box jumps 24"

10 sumo deadlift high pull 95 lb

10 thrusters 95 lb

rest 1 min

jan 3 2012

as a team amrap 20 min:

400 m run

21 unbroken deadlifts 155 lb

one member performs 21 reps while the other runs then switch. member performing deadlifts has the amount of time that it takes the other member to run, if lifts become unbroken must start back at one, if team member does not complete 21 lifts then count a penalty to be completed at end of wod. 1 penalty = 50 burpees

post wod:

5 rounds

1 min max double unders

1 min max ghd back extensions

1 min max two arm bent over row db 40 lb

Death By Combo

Perform death by burpee pull-ups followed by death by snatches, 95 lb

*with continuous clock, perform one rep the first minute, two the second minute, three in the third, and continue until not able to complete the appropriate number of reps in a minute. Do this for burpee pull-ups then start back over with snatches.

Tabata this!

Complete tabata of following exercises with 30 seconds rest between exercises:
burpee pull-ups
lunge jumps
sit-ups
squat jumps
HR push-ups

Then, as team complete 100 snatches (95 lb) for time with resting partner doing sit-ups

Jan 2, 2012

4 rounds for time:

135 lb bench press 15 reps

500 m row

the 12 gifts of christmas past

12 exercises doing the same amount of reps as the number of the exercise. These are the exercises.

12 squats

11 sit-ups ab-mat

10 wall ball shots 20 lb 10 ft target

9 american kb swings 1.5 pood

8 hand release burpee

7 box jump 24"

6 deadlift 95 lb

5 hang power clean 95 lb

4 thruster 95 lb

3 racked lunged 95 lb (barbell on back 1 lunge each leg is 1 rep)

2 front squat 95 lb

1 mile run

wod goes as follows

12 squats, 12 squats 11 sit-ups, 12 squats 11 sit-ups 10 wall ball, 12 squats 11 sit ups 10 wall ball 9 american swings, etc until you have made it through all twelve exercises last round being 12 squats 11 sit-ups 10 wall ball 9 american swings 8 hand release burpee 7 box jump 6 deadlift 5 hang power clean 4 thruster 3 racked lunge 2 front squat 1 mile run for time.

Another Call Out

Using same format as the previous call out wod, complete the following exercises and then do 95 lb power snatch reps for points while opponent rows 500 m:
5 x burpee pull-ups
7 x KB swings, 1.5 pood
9 x GHD sit-ups
7 x KB swings
5 x burpee pull-ups

cardio day

3 rounds for time:

800 m run

1000 m row

Team Filthy with a side of burpees

As a 2-man team complete 50 reps of the following for time. ALSO, each person must execute five burpees every minute on the minute:

pull-ups

box jump, 30"

KB swings, 2 pood

SDLHP, 95 lbs

HR push-ups

sit-ups

front squat, 95 lbs

slam balls, 30 lbs

double-unders

back squats, 95 lbs

12 Days of Christmas

wod follows format of the poem with the following exercises for each day:

1 - CF man-makers, DB (3 push-up modification)

2 - handstand (HS) push-ups

3 - Turkish get-ups

4 - slamball, 30 lb

5 - DB arm combo

6 - burpees

7 - hand-release (HR) push-ups

8 - barbell squat jumpers

9 - ring rows

10 - ring dips

11 - lunge jumpers, heavy

12 - L-sit pull-ups

The Call Out

Do ONLY with a partner of VERY similar fitness level.

For 30 minutes, one person rows 500 m while the other person does 5 x pull-ups, 7 x KB swings (1.5 pood), 9 x air squats, 21 x sit-ups, 5 x pull-ups, 7 x KB swings, & 9 x air squats. Then, that person does as many power snatch (95 lbs) for reps as they can until the other person completes the 500 m row. The only reps that count against each other are the snatches. Each player needs to yell out their reps as they go. Once the person is done with the 500 m row they call out "done" and only the complete snatches to that point are counted. Immediately, players switch positions and continue for 30 minutes. The player with the most snatch reps at the end is call out winner.

Battle

for time:

run 1 mile

50 deadlifts 135 lb

75 push press 95 lb

100 back squats 95 lb

run 1 mile

jacob's ladder

for time, 1-2-3-4-5-6-7-8-9-10 rep rounds of:

95 lb thruster

renegade row 40 lb db (each arm counts as 1 rep)

100m row X round number you are on.

for example round 1 consists of 1 thruster, 1 renegade row, 100 m row, round 2 consists of 2 thruster, 2 renegade row, 200 m row and so until you get to round 10 of 10 thrusters, 10 renegade row, 1000 m row.

12/13/11

For time:
100 burpee pull-ups
*having a bar at least a foot above reach is ideal

**post time and bar distance above reach

12/12/11

4 rounds for time of:
21 x one-arm KB/DB snatch, each arm (total of 42)
15 x box jumps
9 x ab rollers
400 m run

*post time, KB/DB weight, and box jump height to comments. For ab rollers, goal is to extend arms fully out and touch nose to ground but nothing else.

12-09-11

5 rounds for time:

5 chest to bar pull-ups

10 db push press 60 lb

15 leg levers

20 overhead walking lunges 45 lb plate

800 m run

12-08-11

as many round as possible in 20 minutes:

250 m row

25 push-ups

"Fear"

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

front squat 95 lb

deadlift 135 lb

box jumps 24'

burpees

sit-ups

12-03-11

3 rounds for time:

50 air squat

20 sumo deadlift high pull 2 pood kb

50 double under

20 power snatch 75 lb

500 m row

11/28/11

5 rounds for time of:
5 x clean & press, heavy
15 x slam balls, light
10 x GHD sit-ups

*post time to comments

11-26-11

for time:

run 800m

9 clean and jerk 115 lb

run 600 m

15 clean and jerk 115 lb

run 400 m

21 clean and jerk 115 lb

Huffin' for stuffin'

25 min AMRAP of:
20 x jumping lunges (10 each leg)
8 x ab rollers
5 x renegade man-makers

*see comments for explanation of exercises

micheal

3 rounds for time:

800 m run

50 back extensions

50 sit-ups (ab mat feet anchored)

11-19-11

7 rounds for time:

7 clean and jerk 135 lb

7 burpee

7 knee to elbow

11-18-11

run 5 k

then, 3 rounds for time:

30 push-ups feet elevated

30 sec plank hold

30 scissor jump

30 sec plank hold

30 renegade rows 35 lb db

30 sec plank hold

30 dips

30 sec plank hold

11-17-11

for time:

20 burpee box jump 20'

30 cal row

40 slam ball 30 lb

50 double unders

40 slam ball 30 lb

30 cal row

20 burpee box jump 20'

11-15-11

4 rounds for time:

95 lb thruster 15 reps

15 pull-ups

run 400 m

Nancy

5 rounds for time of:
400 m run
15 x OH squats, 95 lbs

11-12-11

for time:

run 1 mile

50 burpees

2000 m row

50 burpees

run 1 mile

wear 20 lb vest if have one

veterans stength

back squat 3-3-3

clean and jerk 3-3-3

push press 3-3-3

from Montana with love

Do 5 x mountain athlete barbell complex, which is 6 x reps each of:
deadlift, barbell row, hang clean, front squat, push press, back squat, push-up
*don't break the complex or set bar down; rest up to 1 minute between complexes; try
and increase weight with each complex

Then,
do 5 rounds for time of:
250 m row
5 x dive-bomber push-ups
5 x Mr. Spectaculars **
8 x goblet squats

Cool down with ab planks and bicycles

**Mr. Spectaculars is a DB clean and press followed by a caterpillar (walk-out on hands, do push-up, walk-back)

11-09-11

complete the following for time:

35 calorie row

max rep bench press 135 lb

30 calorie row

max rep bench press 135 lb

25 calorie row

max rep bench press 135 lb

20 calorie row

max rep bench press 135 lb

15 calorie row

max rep bench press 135 lb

10 calorie row

max rep bench press 135 lb

11-08-11

5 rounds for time:

800 m run

21 wall ball

12 toes to bar

11-07-11

for time:

20 push press 135 lb

row 300 m

15 push press 135 lb

r0w 300 m

10 push press 135 lb

row 300 m

5 push press 135 lb

row 300 m

11/5/11

20 min AMRAP of:
3 x muscle-ups
6 x thrusters, 95 lb
9 x burpees
12 x KB swings, 1.5 pood
15 x sit-ups

crazy 8

8 rounds for time:

8 thrusters 45lb dumbbell

8 pull-ups

8 ball slams 30 lb ball

8 ghd back extensions with 25 lb plate

400 m run

"hansen"

5 rounds for time:

30 burpees

30 kb swings 1.5 pood

30 sit-ups

not-so-spooky

Warm-up

3 x 1 min. burpee max; rest 1 min. between

then,
row 2K
then,
8 min AMRAP of:
10 x GHD sit-ups
10 x ab rollers
10 x knees-to-elbows (push-up position); left and right = one rep
10 x knees-to-elbows (hanging)

10/29/11 team wod

20 min AMRAP of:
1 round =
21 x OH lunges (holding 45 lb plate)
15 x SDLHP (95 lbs)
9 x man-makers, DB (40 lb DB)*

One person rows 500 m while the other person begins the first round. Once the 500 m row is complete, the teammates switch places and the round is resumed. Record rounds and reps completed in comments.

*For man-makers, keep DB in hand entire time. Begin in standing position, drop and do push-up, then one-arm row, then push-up, then one arm row with other arm then push-up, then perform a squat clean and press. That is one rep.

for time:

10 deadlift 295 lb

100 anchored sit-ups

30 pull-ups

30 push-ups

1000 m row

30 push-ups

30 pull-ups

100 anchored sit-ups

10 deadlift 295 lb

7 rounds for time:

3 power snatch 135 lb

row 250 m

rest 5-10 minutes then

t. rice condition test

300 m shuttle run

(sprint 50 yard down and back 3 times for total of 300 yards)

rest 5 minutes

repeat

run 10 k

active stretch yoga

10 rounds each for time:

100 m sprint

rest 90 sec in between

3 rounds for time:

20 knees to elbows

20 power cleans 115 lb

20 burpees

5 rounds for time:

run 200m

20 pull-ups

run 200m

20 push-ups

run 200m

20 sit-ups

run 200m

20 squats

10-15-11

wod:

21 kb swings 2 pood

1 wall climb

18 kb swings

3 wall climb

15 swings

5 wall climb

12 swings

7 wall climb

9 swings

9 wall climb

then 6 x 400 m sprints recover 1:00 min in between hold pace within 3 to 5 seconds

10-13-11

front squat

3-3-3-3-3

then, 7 rounds for time:

15 med ball cleans

15 knee to elbow 2 count push-up position

15 ghd back extension

15 ab mat sit-up

10-12-11

"volkswagon"

21-15-9

bench press bodyweight

pull-ups

then, run 5 k

10-11-11

12 x 50 m hill sprints

rest as need between efforts

then, 3 rounds for time:

275 lb deadlift 5 reps

10 burpee box jumps 24/20

10-08-11

for time with a 20 lb vest:

50 box step-ups 24 in box

50 deadlift 135 lb

50 box step-ups 24'

50 burpees

50 box step-ups 24'

50 power clean 95 lb

50 box step-ups 24'

50 push press 95 lb

cool down: 50 sit-ups, 50 4-count bicycle crunch, 50 4-count flutter kick, 50 mason twists.

10-07-11

skill work

10 min cap

complete 75 ring dips in as few sets as possible

then, for time:

21 kb swings 2 pood

21 knee to elbow

21 double under

18 kb swings 2 pood

18 knee to elbow

18 double under

15 kb swings 2 pood

15 knee to elbow

15 double under

then, run 5 k

10-06-11

rest/recovery day

10-05-11

5 rounds for time:

6 handstand push-ups

12 chest to bar pull-ups

24 walking lunges 35 lb db in each hand

then, endurance wod:

row 4 X 500 m, rest 1:00 min, hold pace within 2-3 seconds.

10-04-11

for time:

40 alternating lunges 45 lb plate overhead

30 burpees

20 box jumps 24/20

10 muscle-ups (sub 10 rounds:3 pull-ups, 3 push-ups)

20 box jumps 24/20

30 burpees

40 alternating lunges 45 lb plate overhead

10-03-11

3 rounds:

21 pull-ups

30 overhead squats 75 lb

400 m run

10-01-11

run 10 k

horseman

for time 10-9-8-7-6-5-4-3-2-1 rep rounds of:

kb swings (x2, so 20-18-16, etc)

goblet squat

sumo deadlift high pull kb (x2, 20,18-16, etc)

hand release push-ups

sit-ups (x2, 20-18-16, etc.)

09-28-11

wod:

6 rounds for time:

25 burpees

400 m run

team rowing, randy stye

with a partner:

250 m row

wall sit

250 m row

1 arm db power snatch max reps

that consists of 1 round complete 5 rounds. while partner rows other partner wall sits until 1st partner is done with row then switch, next time alternate rows but with power snatch reps in between alternate arms.

post load and max reps power snatch to comments

09-23-11

run 5 k

then

15-12-9-6-3 rep rounds of:

power clean 135 lb

bar facing burpee

09-22-11

active recovery

mix and match

2 options:

wod 1:

75 thrusters for time

on the minute every minute complete 5 reps of one excercise listed below

wod 2:

75 clean and jerk for time

on the minute every minute complete 5 reps of one exercise listed below

exercise to 'mix and match': burpees touch 18' above reach, box jump 30', knee to elbow, pull-up, mountain climber 4-count.

do one wod, or both, 2-a days, or break it up over days again.

post time and load used to comments along with mix and match exercise.

09-20-11

run 5 k

then,

4 rounds for time:

10 bodyweight bench press

10 pull-up

1 min plank hold.

wear a 20 lb vest if you have one.

2 options

option 1:

2 rounds for time:

500 m row

35 sumo deadlift high pull 95 lb

75 squat

option 2:

2 rounds for time:

800 m run

35 sumo deadlift high pull 95 lb

75 kb swings 1.5 pood

choose one, or both, or split them up for 2 a days, or save for another date.

Fight Gone Bad - prelude to the Civil War tonight

modified a bit:
wall ball shots, 20 lb
SDLHP, 95 lbs
box jumps, 25"
push press, 95 lbs
rower

on continuous clock, do each exercise for 1 minute of max reps then rotate with no rest between exercises. rest for 1 minute after rows before beginning next round. Complete three rounds and then puke.

*BYU vs. Utah 7:15 pm kickoff tonight Go Cougs!

9/14/11

for time,
Row 1k
then, 3 rounds of:
15 x dynamic push-ups, hands release at bottom with clapping at top
15 x knees to elbows
then,
Row 1k

Easy 2 miles

For time, run 2 miles with EMOM doing
5 x traveling burpees on odd minutes
10 x walking lunges on even minutes

*EMOM stands for every minute on the minute; at every minute on the minute you go from a run to the exercises prescribed above and then go back to running repeating every minute until you are done with 2 miles. Have fun.
**traveling burpee is a burpee with a jump forward; begin second burpee right where you end up from your jump - no extra stepping
***post time in comments

Here's to turning 32!

32 min AMRAP of:
5 x dead hang pull-ups
10 x KB swings, 1.5 pood
15 x push-ups, hands release at bottom
20 x air squats
25 x sit-ups
500 m row

9/9/11

Snatch 75% of 1RM
3-3-3-3-3-3-3

Then,
8 rounds for max reps of:
push press, 75 lbs for 20 seconds
rest 10 seconds
scissor jumps for 20 seconds
rest 10 seconds
*count total reps and post as score

OR Wod option 2

For time, 5 rounds of:
20 x push press, 95 lbs
10 x ab roller extensions, touch nose in full extension

09-08-11 really

for time:

1000 m row, 100 kb swings, 100 sit-ups

500 m row, 50 kb swings, 50 sit-ups

250 m row, 25 kb swings, 25 sit-ups

rest 5 -10 min then,

for time:

50 double-unders

10 burpees

40 double-unders

10 burpees

30 double-unders

10 burpees

20 double-unders

10 burpees

10 double-unders

10 burpees

09-08-11

10 rounds:

400 m sprint

rest same amount of time it takes you to run.

post fastest and slowest time to comments

then, 10 min amrap:

8 shoulder press 40 lb db

8 4-count flutter kicks

9/7/11

8 min AMRAP of:
4 x power snatch, right arm
4 x push press, right arm
4 x OH lunge, right arm
4 x power snatch, left arm
4 x push press, left arm
4 x OH lunge, left arm
*use DB or KB as heavy weight as your heart desires; post weight and rounds to comments

then, rest 5 mins and do for time:
50 x double-unders
10 x burpees
40 x double-unders
10 x burpees
30 x double-unders
10 x burpees
20 x double-unders
10 x burpees
10 x double-unders
10 x burpees
*post time to comments

Laborious Day

1 x tosh interval:
run 200m, rest same time, run 400m rest same time, then run 600m

then,
Snatch 10-7-4-1-1-1 *post 1RM to comments

then,
on the minute every minute for 10 minutes,
do 5 x handstand push-ups

then,
4 rounds for time of:
250m row
25 push-ups, hands release at bottom

Birthday wishes

For time, complete 9 rounds of:
3 x muscle-ups
79 x scissor jumps

9/2/11

Up and Down Annie
For time, complete
50-40-30-20-10-20-30-40-50 rep rounds of:
double-unders
sit-ups

wod 3

5 rounds:

20 walking lunges 35 lb db each arm

10 chest to bar pull-ups

10 knee to elbows

800 m run

wod 2

4 rounds for time:

50 squats

400 m run

wod 1

every minute on the minute for 10 minutes:

5 hand stand push-ups

then

8 rounds:

250 m row

:45 sec rest between rounds.

post slowest time to comments

9/1/11

Active Rest

8/31/11

Not for time, do
10-7-3-1-1-1 Shoulder Press

then,
5 rounds for time of:
3 x cleans, 135 lb
20 x burpees

8/30/11

Perform for time:
21 x deadlifts, 185 lb.
50 x double-unders
21 x KB swings, 1.5 pood
18 x deadlifts, 185 lb.
40 x double-unders
18 x KB swings, 1.5 pood
15 x deadlifts, 185 lb.
30 x double-unders
15 x KB swings, 1.5 pood
12 x deadlifts, 185 lb.
20 x double-unders
12 x KB swings, 1.5 pood

*post time to comments

8/29/11 substitution wod

With continuous clock, do one handstand push-up and one pull-up the first minute, two of each the second minute, three of each the third minute, etc. until you cannot perform the prescribed amount of reps in the time constraint. If you fail at one exercise before another, continue doing the one until you fail at both. Score is total of highest completed rounds for each. Post score to comments.

8/29/11

Not for time, perform
OH squat 3-3-3-3-3
then,
10 min AMRAP of:
15 x wall ball shots
1 x rope climb ascent, 15 ft

*post OH squat load and rounds and reps to comments

08-27-11

4 rounds for time:

25 kb swings 2 pood

25 sumo deadlift high pull 2 pood

25 squat jumps

25 hand release push-ups

25 2 count bicycle crunch

25 2 count flutter kick

800 m run

"Jerry"

for time:

1 mile run

2 k row

1 mile run

post-wod not for time:

3 set of 10

db tricep kick back

db bicep curl

db chest press

ghd back extension (sets of 20)

8-24-11

10 rounds for time:

5 curtis p 95 lb

15 ab mat sit-ups (soles of feet together)

olivia's run

run to hospital and back from house

(4.6 miles round trip)

"Bradley"

10 rounds for time:

100 m sprint

10 pull-ups

100 m sprint

10 burpees

rest 30 sec

08-20-11

6 rounds for time:

20 wall ball shots 20 lb ball 10 ft target

15 burpees

10 v-ups

400 m run

08-19-11

wod:

1 min on 30 sec off for 10 rounds

bike, swim, run, row

immediately into

on the minute for 10 minutes:

5 chest to bar pull-ups

immediately into

8 rounds

5 power snatch 95 lb

200 m row

08-18-11

wod:

10 rounds for time:

10 back squat 135 lb

10 kb swings

10 knee to elbows

08-16-11

run 5 k

then

for time:

100 ring dips

100 double unders

100 sit-ups

partition reps anyway you want.

08-13-11

5 rounds for time:

10 db hang squat cleans 35 lb

15 push press 35 lb db

20 push-ups

400 m run

08-12-11

wod:

5 rounds for time:

20 slam ball 30 lb

200 m sprint

rest 2:00 min between rounds, sprints go fast as you can. score is total time including rest.

cool down:

5 rounds

20 leg levers

20 scissor jumps

run up and down stairs for 1 min.

christine

wod:

3 rounds for time:

500 m row

12 deadlift bodyweight

21 box jumps 24"

08-10-11

wod:

3 rounds for time:

20 front squat 95 lb

20 hang power clean 95 lb

20 burpees

08-09-11

7 rounds:

1 min on, 1 min off

run, row, bike, or swim, choose one.

then

for time:

40 walking lunges (each leg)

50 pull-ups

60 hand release push-ups

70 sit-ups

80 squats

08-08-11

run 5 k

08-06-11

3 rounds for time:

20 knee to elbow

20 push press 95 lb

20 donkey kicks (each leg)

25o m row

cool down:

3 sets of 10

tricep press

bicep curl

4 X 400 m runs

08-05-12

for time complete:

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

25 burpee box jumps 20" box

2000 m row

25 burpee box jumps 20" box

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

08-04-11

run 5 k

then:

on the minute for 10 minutes

5 db front squat 65 lb each arm

5 db push press 65 lb each arm

immediately at 10 minute mark start

3 rounds:

30 ab mat sit-ups

30 back extensions

score is total time

08-02-11

crossfit games 2011 masters division workout #4

for time:

10 hspu

20 wall ball shots

30 toes to bar

40 power clean 135 lb

50 burpees

60 sumo deadlift high pull 75 lb

cool down

30 sec on 15 sec off plank hold 3 rounds

07-29-11

"Morrison"

50-40-30-20-10 rep rounds for time:

wall ball shots 20 lb ball

box jump 20 inch

kb swings 15 pood

07-28-11

run 5 k

then

21-15-9 rep rounds of:

front squat 115 lb

push press 115 lb

ring dips

toes to bar

07-27-11

for time complete:

75 sit-ups

25 push-ups

800 m run

50 sit-ups

50 push-ups

1600 m run

25 sit-ups

75 push-ups

07-25-11

50 mile bike ride

3 sets of 10 of the following:

one arm db chest press 65 lb

one arm overhead tricep press 30 lb

db chest fly hands pronated 30 lb

one arm db tricep kick back 30 lb

15 leg raises.

07-23-11

wod:

wearing a 20 lb vest complete the following for time:

75 thrusters 75 lb

75 push press 75 lb

75 air squat

rest

10X 50 yard sprints

rest until recovered between sprints, max effort on sprints

07-20-11

wod:

10 rounds for time:

bench press 95 lb 25 reps

250m row

25 ab mat sit-ups

07-19-11

run 3 miles

then, complete for time:

50 scissor jumps

10 rounds

5 chest to bar pull-ups

10 walking lunge steps 40 lb db each hand

5 strict shoulder press 40 lb db

finish 50 scissor jumps

main site wod

21-18-15-12-9-6-3 rep rounds of:
pull-ups
hs push-ups

*form is strict for both; no kipping on pull-ups-all the way up and all the way down. nose to floor on hs push-ups

unbroken + bonus

"unbroken"

5 round for time:

21 wall ball shots 20 lb ball

21 kb swings 1.5 pood

21 calorie row

21 double unders

each movement must be unbroken or you have to start that movement over before continuing.

rest

bonus:

5 rounds for time:

800 m run

10 burpees touch 18 " above reach

5 push jerk 135 lb

07-15-11

wod:

30-25-20-15-10 rep rounds for time:

power clean 95 lb

back squat 95 lb

ring rows

ghd hip/back extension

butterfly sit-up (soles of feet together)

July 12 wod modified

3 rounds for time of:
5 x thruster plus 1, 30 lb db
10 x GHD sit-ups
5 x thruster plus 1, 55 lb db
10 x ab rollers (full extension from on knees)

tire flip

4 rounds for time of:
5 x tire flips
5 x tire jump sequences
25 x elevated push-ups

*after flipping tire, stand in tire and do jump sequence. One jump sequence consists of jumping forward out of tire, jumping backwards back into center of tire, jumping backwards out of tire, jumping forwards back into center of tire, then jumping out of tire to the right then jumping left back into center of tire then jumping left out of tire then right back into the center of the tire. That is one sequence. All jumps need to be done with both feet leaving and touching ground together. Then place feet on top of tire and complete the push-ups taking chest all the way to the ground and completing each rep with full arm extension/lock-out.

"Thruster plus 1"

3 rounds for time:

1 round consists of the following:

5 thruster plus 1 30 lb db

5 thruster plus 1 35 lb db

5 thruster plus 1 40 lb db

5 thruster plus 1 45 lb db

5 thruster plus 1 50 lb db

row 500 m

25 ab mat sit-ups holding 25 lb plate across chest.

thruster plus 1 consists of the following do one complete thruster then return db to shoulder height and do 1 push press as 1 rep.

07-11-11

run 5 k

then

5 rounds for time:

bench press 65 lb db 10 reps

strict pullups 10 reps

07-08-11

run 1.5 miles

then

400 m walking lunge for time:

every 10 lunges stop and do 5 hand release push-ups before continuing.

cool down:

4 sets of 15

bicep curl

skull crusher

leg levers

lateral raises with db

07-07-11

tosh intervals

3 rounds:

200 m sprint

400 m sprint

600 m sprint

1:1 work to rest ratio, so rest the same amount of time it takes you to run each distance before starting the next distance. if you run 200 m in 35 seconds rest 35 seconds then start 400 m sprint etc.

then 10 rounds:

5 jumping squat 40 lb db in each hand

5 db hang power clean 40 lb

5 shoulder press 40 lb

60 single jump rope

07-06-11

wod:

6 rounds for time:

20 deadlifts 135 lb

20 burpees

cool down

6 X 400 m sprints

1:1 work to rest ratio

07-05-11

wod:

complete as many rounds as possible in 20 minutes:

5 dead hang pull-ups

10 kb swings 1.5 pood

15 air squats

20 ab-mat sit-ups

25o m row

07-02-11

run 5 miles,

then

wod: 5 rounds for time:

4 dumbell squat clean 40 lb

8 knee to elbow

12 wall ball shots

16 ring push-ups

06-30-11

wod:

4 rounds each for time:

500 m row

rest 3:00 min between intervals

then,

3 rounds

10 power clean 135 lb

20 sumo deadlift high pull 2 pood kb

06-29-11

1 min on 1 min off for 10 rounds

run, bike, swim, or row choose one.

goal is to cover as much distance as possible.

7 rounds:

20 walking lunge steps 45 lb plate oh

20 push-ups

20 sit-ups

06-28-11

warm-up

3 mile run

wod: "Jackie"

for time:

1000m row

50 thruster 45lb barbell

30 pull-ups

06-25-11

warm-up

3 mile run

wod:

7 rounds for time:

3 front squat 135 lb

6 sumo deadlift high pull 135 lb

9 kb swings 2 pood

12 ring dips

16 step-ups (8 each leg) on 24 inch box

06-24-11

warm-up 2 mile run

then

5 rounds for time:

15 db hang squat clean 35 lb

15 strict press 35 lb db

30 sit-ups

06-23-11

wod: 4 rounds for time:

25 burpees

400 m run

500 m row

06-21-11

for time 10 rounds 0f 10 reps for each exercise of:

pull-ups

kb swings 1.5 pood

hand release push-ups

back squat 95 lb

ghd back extension

ghd sit-up

06-18-11

run 5 k

20 min amrap

complete as many rounds as possible in 20 minutes of:

5 power cleans 145 lb

10 toes to bar

15 thrusters 30 lb db

post rounds completed to comments