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