"Expo"

4 rounds for time of:

10 burpees

25 pull-ups

50 push-ups

75 squats

wear body armor (20 lb vest if you have one)

wod courtesy of sealfit

12-29-10

wod:

run 4800 meters

then

3 rounds for time:

30 ghd sit-ups

20 dips

10 L-pull-ups

strength work not for time:

3 sets of a weight which allows 8-10 reps

db chest press

skull crushers

standing bicep curl

"Death by Barbell"

5 round for time of:

15 deadlifts

12 hang power clean

9 front squat

6 push press

rx'd weight is 135 lb

"10. 10. 10"

wod:

10 rounds of 10 reps of the following 10 movements for time:

pull-ups

push-ups

sit-ups

squats

double unders

kb swings

box jump

walking lunge steps

knees to elbows

supermans

12-23-10

wod:

run 3200 m

rest 5 min

5 rounds for time:

15 thrusters 95lb

15 push-ups*

*each round vary push-up position, wide, narrow, diamond, on parallettes, feet up on box, hand release at bottom, etc.

12-21-10

wod:

5 rounds for time of the following:

4 shoulder to overhead 50 lb db (4 each arm)

8 back squat 135 lb

12 ball slams 30 lb

16 walking lunge steps with 45 lb plate overhead

cool down:

40 leg levers, 80 supermans, 120 flutter kicks

12-20-10

wod:

3 mile run

*5 rounds not timed moderate pace:

15 kb sumo dead-lift high pull 70lb

15 bicep curl 80lb ez-bar

15 tricep skull crusher 80lb ez-bar

*try to keep 15 reps unbroken

"whitten"

5 round for time of:

22 kb swings 2 pood

22 box jump 24"

400 m run

22 burpees

22 wall ball shots 20 lb ball 10 ft target

"lynne"

5 rounds for max reps of:

bodyweight bench press

pull-ups

post reps for both exercises in all rounds

leg throw down

wod:
for time complete the following:
75 tuck (knee) jumps
100 front squat 115 lb*
75 tuck jumps

*on front squat every drop of the bar complete 20 sit-ups before continuing.
for tuck jump in standing position jump up and tuck knees to chest or high as they go for rep to count knees must be parallel to hips.
wod to be completed as chipper all reps completed for each movement before moving on to next movement.

clean and jerk with a side of cindy

wod:

complete the following for time:

1 clean and jerk 135 lb

1 round of cindy (5 pull-ups, 10 push-ups, 15 squats)

2 clean and jerk 135 lb

1 round of cindy

3 clean and jerk 135 lb

1 round of cindy

4 clean and jerk 135 lb

1 round of cindy

5 clean and jerk 135 lb

1 round of cindy

6 clean and jerk 135 lb

1 round of cindy

7 clean and jerk 135 lb

1 round of cindy

8 clean and jerk 135 lb

1 round of cindy

9 clean and jerk 135 lb

1 round of cindy

10 clean and jerk 135 lb

1 round of cindy

some of my favorite things

wod:
run 5k

rest until recovered

for time:
21-18-15-12-9 rep rounds of
front squat 95 lb
hang power clean 95 lb
push press 95 lb

then for fun 30 ball slams.

a page from the main site

"filthy fifty"

for time:

50 box jump, 24 inch box

50 jumping pull-up

50 kb swings, 1 pood

50 steps walking lunge

50 knees to elbows

50 push press 45 lb barbell

50 back extension

50 wall ball shots, 20 lb ball

50 burpees

50 double unders

12-09-10

15 : 15 X 5

choose one of the following sports bike, run, row, swim and sprint 15 sec followed by 15 sec rest repeated for 5 min

recover 3 min

repeat 3 times

then for time:

25 mason twist

50 leg raises

75 sit-ups

100 flutter kicks

pullups for an appetizer

10 x wide-grip dead hang pull-ups
10 x chin-ups (palms up)
10 x chest-to-bar kip-ups
1 x weighted pull-up

then,

5 rounds for time of:
5 x handstand push-ups
10 x bastards
15 x KB swings, 2 pood

power breakfast

1 x Clean
1 x Bench press
1 x OH squat

a couple of couplets

wod:

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

thruster 105 lb

sumo deadlift high pull 105 lb

then straight into

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

clapping push-ups

pull-ups

deadlifts again

strength:

4 sets of 8 weighted barbell lunge

wod:

100 bodyweight deadlifts for time

no matter what rep you are at every minute on the minute stop and do 4 burpees before continuing

12-02-10

rest day

do some yoga or running if you feel like it or nothing

rest days are important for gains (i am still learning)