03-30-11

20 min time limit.

run 1.5 miles

then with remaining time

max reps shoulder to overhead 115 lb*

*every drop of the bar complete 25 sit-ups before continuing. for shoulder to overhead use any way you want, i.e. strict press, push press, push jerk, split jerk, etc.

score is total reps shoulder to overhead.

"Chief"

3 min amrap: 3 power cleans 135 lb 6 push-ups 9 squats rest 1 min. repeat for total of 5 cycles. post rounds and fraction of rounds completed to comments

03-25-11

wod:

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

135 lb front squat

hand stand push-ups

*after each round do 10 ghd sit-ups

then

4 rounds

500 m row

rest 3 min between efforts

post fastest and slowest time to comments

03-24-11

for time:
15 pull-ups
50 2-count flutter kicks
15 pull-ups
1 mile run
15 pull-ups
50 2-count flutter kicks
15 pull-ups
1 mile run
15 pull-ups
50 2-count flutter kicks
15 pull-ups

"Discipline" courtesy of sealfit

4 rounds for time:

800 m run

50 air squats

50 burpees

cooldown: 3 rounds plank hold 30 sec on 30 sec off

"Dano"

on the minute for 20 minutes:*
3 deadlift 185 lb
6 push-ups
9 box jumps 24"

recover then
4 X 400 m sprints rest as long as it takes to run in between intervals. Try to not fall off more than 3 sec from best pace.

* goal is to complete required work within in each minute for 20 minutes. any failure to do so will count as a penalty each time to be completed at end of wod. penalty consists of 10 chest to bar pull-ups.

600

warm-up

5 k run

then

"600"

4 rounds for time:

50 wall ball shots

40 kb swings 1.5 pood

30 knee to elbow

20 push press 95 lb

10 double unders

03-16-11

warm-up: 3 rounds

1 mile run

2 mile bike ride

wod: 4 rounds for time

20 reps db bench press 60 lb db

20 2- count flutter kicks

20 db skull crushers 30 lb db (one each arm)

20 2-count knee to elbow push-up position

20 seated bicep curl 30 lb db (one each arm)

20 butterfly sit-ups

03-15-11

wod 3 rounds for time:

30 reps 75lb power snatch

30 reps 75 lb back squat

21 pull-ups

400 m run

"Buckles"

10 rounds for time:
8 deadlifts 135 lb
6 power clean 135 lb
4 push jerks 135 lb
2 back squat 135 lb

then 3 rounds
2 min on
1 min off

swim, bike, run, c2 (row), hold maximum distance each round.

03-12-11

warm-up:
3 mile run

wod: 5 rounds max rep burpees
1 min max rep burpees
rest 2 min between round
must get at least 15-20 burpees per round to avoid penalty
penalty 700 m row to be completed at end of workout
score burpees per round and penalities acumulated.

cool-down:
21-18-15-12 rep rounds (not for time but just move from one movement to another at a consistent pace) of:
standing barbell bicep curl 80 lb
tricep press (skull crusher) 80 lb
v-ups
leg raises
sit-ups

03-11-11

6 rounds for time:
8 hang squat clean 95 lb barbell
10 walking lunges 45 lb plate overhead
12 kettle bell swings 2 pood

03-10-11

5 rounds for time:

20 bench press 135 lb

15 ghd sit-up

10 pull-ups

then

1.5 mile run for time

back n it

warm-up

2 mile run

wod:

30-25-20-15-10-5 rep rounds for time of:

dumbell thrusters 45 lb dumbells

back extensions holding 25 lb plate

double unders

03-05-11

for time complete:

400 m run, 15 pull-ups

800 m run, 15 pull-ups, 50 push-ups

1200 m run, 15 pull-ups, 50 push-ups, 75 sit-ups

1600 m run, 15 pull-ups, 50 push-ups, 75 sit-ups, 100 squats

1200 m run, 15 pull-ups, 50 push-ups, 75 sit-ups

800 m run, 15 pull-ups, 50 push-ups

400 m run, 15 pull-ups

03-04-11

5 rounds for time:
135 lb back squat 20 reps
10 wall climbs

for wall climb start in push-up position chest on floor feet against a wall, push-up and start to climb with your feet up the wall by walking with your hands towards the wall go until you are completley upright and chest touches the wall the walk your hand back away from the wall until your original starting position with chest on the floor.

03-02-11

endurance wod:

12 rounds 1:00 min on 30 sec off

swim, bike, run, c2 rower

hold maximum distance possible during each working minute

then

5 rounds for time:

15 power cleans 135 lb

15 dips

15 (each arm) one arm shoulder press 1 pood kb

20 v-ups (pass workout ball in between hands and legs each rep)

Deadlift Cindy

for time complete:

10 deadlift 225lb

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

8 deadlift 225 lb

2 rounds of cindy

6 deadlift 225 lb

3 rounds of cindy

4 deadlift 225 lb

4 rounds of cindy

2 deadlift 225 lb

5 round of cindy

wear a 20 lb vest of body armor if you have one