04-30-11

7 rounds:
1 min 30 sec on: 1 min off
run, swim, bike, or row choose on of those.
cover as much distance as possible.

50 back squats for time 135lb

then

10 rounds for time:
10 air squats
10 sit-ups
10 ghd back extension

messing around

for time:

100 1 pood kb bicep curl left arm
1 mile run
100 1 pood kb bicep curl right arm
1 mile run
100 1 pood kb skull crusher left arm
1 mile run
100 1 pood kb skull crusher right arm

"300"

for time:

25 pull-ups
50 deadlift 135 lb
50 push-ups
50 box jumps 24"
50 floor wipers 135 lb
50 kb swings 2 pood
25 pull-ups

04-27-11

warm-up
3 mile run

wod:
5 sets of 3 bench press
try and increase load each set rest as needed between sets

then

100 clapping push-ups for time, every minute on the minute stop and do 6 medicine ball squat cleans.

post 3 rm and time to comments

04-26-11

wod:

5 rounds for time:

9 thrusters 115 lb

12 pull-ups

15 knee to elbows

run 800m

04-24-11

run 5 k

then

7 rounds:

5 hand stand push-ups

10 clapping push-ups

15 hollow rocks

"30/15"

warm-up:

1.5 mile run

wod:

3 rounds* for time:

walking lunge 45 lb plate in each hand

scissor jumps

power clean 95 lb

ball slams 30 lb

supine ring rows

*round 1 30 reps each exercise, round 2 15 reps each exercise, round 3 30 reps again each exercise.

"Hansen"

5 rounds for time:

30 burpees

30 kb swings 1.5 pood

30 ab-mat sit-ups

cool-down:

spin bike 30 min

"Karen"

warm-up

3 mile run

Then,

"Karen"

150 wall ball shots 20 lb ball 10 ft target for time

"The Tax Man Cometh"

wod 5 rounds for time: 7 box jumps 30" 14 ring dips 21 sumo deadlift high pull 95 lb

04-16-11

warm-up run 5 k wod: 10 rounds for time: 10 front squat 95 lb 10 ring push-ups cool-down 5 rounds 10 leg levers 10 sit-ups holding 25 lb plate on chest

04-15-2011

warm-up 3 mile run wod for time: 70 burpees 60 sit-ups 50 kb swings 1.5 pood 40 pull-ups 30 handstand push-ups

04-13-11

wod:

run 5 k

recover, then..

5 rounds for time:

8 bench press 85 lb

10 back squat 155 lb

12 barbell rollouts 95 lb

"Dead Double"

for time:

10,9,8,7,6,5,4,3,2,1 reps of deadlift 225 lb

coupled with

1,2,3,4,5,6,7,8,9,10 reps of pull-ups

complete 20 double unders after each round.

so for example do 10 deadlifts, 1 pull-ups, 20 double unders, 9 deadlifts, 2 pull-ups, 20 double unders and so on.

a change of pace

spinning class 1 hour cool down: 30-20-10 rep rounds of skull crusher 90 lb curl bar standing bicep curl 90 lb perform 1 min plank hold in between rounds

04-09-08

wod for time complete: 50 back squat 95 lb 10 bench press 205 lb 40 back squat 95 lb 8 bench press 205 lb 30 back squat 95 lb 6 bench press 205 lb 20 back squat 95 lb 4 bench press 205 lb 10 back squat 95 lb 2 bench press 205 lb then row, swim, run, or bike 10 rounds 30 sec on 30 sec off intervals

04-08-11

run 5 k

then

wod: 7 rounds for time:

10 shoulder press 45 lb db

10 pull-ups

10 knee to elbow

10 box jump 24"

04-07-11

5 rounds for time:

15 burpees

15 kb swings 2 pood

15 push-ups hands release

15 squats holding 45 lb plate across chest

04-06-11

5 k run

then

for time complete:

50 db lunges 30lb each hand

50 db stiff-legged deadlift 30lb each hand

35 db lunges 40 lb each hand

35 db stiff-legged deadlift 40lb each hand

20 db lunges 50 lb each hand

20 db stiffed-legged deadlift 50 lb each hand

04-05-11

wod: 5 rounds for time: 50 lateral hops over barbell* 40 squats 30 sit-ups 20 push-ups 10 pull-ups *over and back is 1 rep

04-02-11

wod: run 5 k then 5 rounds with 20 lb vest if you have it: 5 dead hang pull-ups 10 scissor jumps 15 sumo deadlift high pull 2 pood kb 20 ghd back extension 25 mountain climbers

head-to-toe

5 rounds for time of:
Run 110m
5 x HS push-ups
10 L-pull-ups
15 KB swings
run 110m
25m walking lunge
25m burpees
after 5th round, end with one more 100m run

pity the "Fool"

4 rounds:

800 m run

25 leg levers

25 2-count ab bicycles

then

10 rounds for time:

10 dips

8 back squat 115 lb

6 bench press 155 lb