05-31-11

wod:

bike 30 miles

then 30-20-10

split jump (start in lunge position jump up switch other leg forward into bottom of lunge =1 rep)

clapping push-ups

chin-ups

a little something different today after a holiday to start back into it.

05-28-11

warm-up

run 1 mile

wod for time complete:

row 1 k

4 rounds

10 dead hang pull-ups

15 strict shoulder press 35 lb dumbbells

20 burpees

accumulate 30 sec l-sit

row 1 k

05-27-11

warm-up

run 1.5 miles

5 rounds for time:

10 squat cleans 115 lb

15 ghd sit-ups

20 box step-ups 35 lb db

05-26-11

wod:

7 rounds for time:

15 bench press 135 lb

15 push-ups

250 m row

05-25-11

run 5 k

5 rounds no time component just get it done

10 stiffed-legged deadlift 50 lb db

10 back extensions

10 bicep curls 35 lb db

10 skull crusher 35 lb db

05-24-11

"willmot"

6 rounds for time:

50 squats

25 ring dips

rest 5 minutes

7 rounds for time:

15 kb swings 2 pood

1 min max row

post time and total meters completed

cool down:

:15 on/:15 off, :30 on/:30 off, :45 on/:45 off, :60 on/:60 off, :60 on/:60 off, :45 on/:45 off, :30 on/:30 off, :15 on/:15 off

sit-ups

post total sit-ups

"burn, baby burn"

for time:

1000 m row

50 thrusters 45 lb dumbbells

1,500 m row

50 burpees

2,000 m row

05-20-11

warm-up:

2 mile run

wod:

7 rounds for time:

10 pull-ups

10 knee to elbows

10 dumbbell hang power clean 40 lb

10 med. ball cleans 25 lb ball

Games Wod

15 min AMRAP of:
9 x deadlifts, 155 lb
12 x push-ups, hand release at bottom
15 x box jumps, 24"

05-18-11

run 5 k

then

tabata with continuous running clock

defensive slides

mountain climbers

bottom to bottom squats

sit-ups

score lowest round for squats and sit-ups

05-17-11

a deck of cards and a little bit of everything

05-14-11

warm-up:

3-5 mile run

wod:

5 rounds for time:

5 handstand push-ups

10 toes to bar

15 russian swings 2 pood

isometric hold bottom of squat 30 seconds

cool-down:

3 sets of 15

ghd sit-ups

bicep curl

tricep press

05-13-11

warm-up:

2 mile run

for time:

1 deadlift 135 lb

2 push-ups

2 deadlift

4 push-ups

3 deadlift

6 push-up

etc. until you get to 10 deadlift and 20 push-ups then come back down. so 100 deadlifts, 200 push-ups total.

05-11-11

wod:

4 rounds for time:

10 squat cleans 95 lb

20 overhead squat barbell

30 walking lunge steps 45 lb plate overhead

40 sit-ups

400 m run

Two-Man "Fight Gone Bad"

30 min AMRAP of:
wall ball, 10 ft target, 25 lbs
SDLHP, 95 lbs
box jumps, 24"
push press, 95 lbs
burpees

*Each person does 10 reps of each exercise and partners trade off going in order; both cannot be exercising at the same time. Both people completing a round equals one round completed.

05-09-11

21-15-9 rep rounds for time of:

box jump 24"

power snatch 75 lb

chest to bar pull-ups

05-07-11

run 5 k

then

21-15-9 rep rounds for time of:

front squat 115 lb

hang power clean 115 lb

strict chin-ups

cool down:

100 4 -count flutter kicks slow, controlled, and constantly moving

neighborhood block party

wod:

20,19,18,17,....until 1 rep of:

kb swings 1.5 pood*

*after each round push someone around in a wheelbarrow 200m distance

"Old School" pyramid

wod:

1 X ring dip

2 X push-up

3 X sit ups

4 X air squat

Start round 1 with the number x presented. Add 1X each round until you do 10x dips, 20x push-ups, 30 x sit-ups, and 40 x squats. Then work your way down again. Do not repeat the 10 round. Adds to be a total of 100 dips, 200 push-ups, 300 sit-ups, 400 squats.

post time to comments

"Abbate"

for time complete:

1 mile run
21 clean and jerk 155 lb
800 m run
21 clean and jerk 155 lb
1 mile run