not-so-spooky

Warm-up

3 x 1 min. burpee max; rest 1 min. between

then,
row 2K
then,
8 min AMRAP of:
10 x GHD sit-ups
10 x ab rollers
10 x knees-to-elbows (push-up position); left and right = one rep
10 x knees-to-elbows (hanging)

10/29/11 team wod

20 min AMRAP of:
1 round =
21 x OH lunges (holding 45 lb plate)
15 x SDLHP (95 lbs)
9 x man-makers, DB (40 lb DB)*

One person rows 500 m while the other person begins the first round. Once the 500 m row is complete, the teammates switch places and the round is resumed. Record rounds and reps completed in comments.

*For man-makers, keep DB in hand entire time. Begin in standing position, drop and do push-up, then one-arm row, then push-up, then one arm row with other arm then push-up, then perform a squat clean and press. That is one rep.

for time:

10 deadlift 295 lb

100 anchored sit-ups

30 pull-ups

30 push-ups

1000 m row

30 push-ups

30 pull-ups

100 anchored sit-ups

10 deadlift 295 lb

7 rounds for time:

3 power snatch 135 lb

row 250 m

rest 5-10 minutes then

t. rice condition test

300 m shuttle run

(sprint 50 yard down and back 3 times for total of 300 yards)

rest 5 minutes

repeat

run 10 k

active stretch yoga

10 rounds each for time:

100 m sprint

rest 90 sec in between

3 rounds for time:

20 knees to elbows

20 power cleans 115 lb

20 burpees

5 rounds for time:

run 200m

20 pull-ups

run 200m

20 push-ups

run 200m

20 sit-ups

run 200m

20 squats

10-15-11

wod:

21 kb swings 2 pood

1 wall climb

18 kb swings

3 wall climb

15 swings

5 wall climb

12 swings

7 wall climb

9 swings

9 wall climb

then 6 x 400 m sprints recover 1:00 min in between hold pace within 3 to 5 seconds

10-13-11

front squat

3-3-3-3-3

then, 7 rounds for time:

15 med ball cleans

15 knee to elbow 2 count push-up position

15 ghd back extension

15 ab mat sit-up

10-12-11

"volkswagon"

21-15-9

bench press bodyweight

pull-ups

then, run 5 k

10-11-11

12 x 50 m hill sprints

rest as need between efforts

then, 3 rounds for time:

275 lb deadlift 5 reps

10 burpee box jumps 24/20

10-08-11

for time with a 20 lb vest:

50 box step-ups 24 in box

50 deadlift 135 lb

50 box step-ups 24'

50 burpees

50 box step-ups 24'

50 power clean 95 lb

50 box step-ups 24'

50 push press 95 lb

cool down: 50 sit-ups, 50 4-count bicycle crunch, 50 4-count flutter kick, 50 mason twists.

10-07-11

skill work

10 min cap

complete 75 ring dips in as few sets as possible

then, for time:

21 kb swings 2 pood

21 knee to elbow

21 double under

18 kb swings 2 pood

18 knee to elbow

18 double under

15 kb swings 2 pood

15 knee to elbow

15 double under

then, run 5 k

10-06-11

rest/recovery day

10-05-11

5 rounds for time:

6 handstand push-ups

12 chest to bar pull-ups

24 walking lunges 35 lb db in each hand

then, endurance wod:

row 4 X 500 m, rest 1:00 min, hold pace within 2-3 seconds.

10-04-11

for time:

40 alternating lunges 45 lb plate overhead

30 burpees

20 box jumps 24/20

10 muscle-ups (sub 10 rounds:3 pull-ups, 3 push-ups)

20 box jumps 24/20

30 burpees

40 alternating lunges 45 lb plate overhead

10-03-11

3 rounds:

21 pull-ups

30 overhead squats 75 lb

400 m run

10-01-11

run 10 k

horseman

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

kb swings (x2, so 20-18-16, etc)

goblet squat

sumo deadlift high pull kb (x2, 20,18-16, etc)

hand release push-ups

sit-ups (x2, 20-18-16, etc.)

09-28-11

wod:

6 rounds for time:

25 burpees

400 m run

team rowing, randy stye

with a partner:

250 m row

wall sit

250 m row

1 arm db power snatch max reps

that consists of 1 round complete 5 rounds. while partner rows other partner wall sits until 1st partner is done with row then switch, next time alternate rows but with power snatch reps in between alternate arms.

post load and max reps power snatch to comments

09-23-11

run 5 k

then

15-12-9-6-3 rep rounds of:

power clean 135 lb

bar facing burpee

09-22-11

active recovery

mix and match

2 options:

wod 1:

75 thrusters for time

on the minute every minute complete 5 reps of one excercise listed below

wod 2:

75 clean and jerk for time

on the minute every minute complete 5 reps of one exercise listed below

exercise to 'mix and match': burpees touch 18' above reach, box jump 30', knee to elbow, pull-up, mountain climber 4-count.

do one wod, or both, 2-a days, or break it up over days again.

post time and load used to comments along with mix and match exercise.

09-20-11

run 5 k

then,

4 rounds for time:

10 bodyweight bench press

10 pull-up

1 min plank hold.

wear a 20 lb vest if you have one.

2 options

option 1:

2 rounds for time:

500 m row

35 sumo deadlift high pull 95 lb

75 squat

option 2:

2 rounds for time:

800 m run

35 sumo deadlift high pull 95 lb

75 kb swings 1.5 pood

choose one, or both, or split them up for 2 a days, or save for another date.

Fight Gone Bad - prelude to the Civil War tonight

modified a bit:
wall ball shots, 20 lb
SDLHP, 95 lbs
box jumps, 25"
push press, 95 lbs
rower

on continuous clock, do each exercise for 1 minute of max reps then rotate with no rest between exercises. rest for 1 minute after rows before beginning next round. Complete three rounds and then puke.

*BYU vs. Utah 7:15 pm kickoff tonight Go Cougs!

9/14/11

for time,
Row 1k
then, 3 rounds of:
15 x dynamic push-ups, hands release at bottom with clapping at top
15 x knees to elbows
then,
Row 1k

Easy 2 miles

For time, run 2 miles with EMOM doing
5 x traveling burpees on odd minutes
10 x walking lunges on even minutes

*EMOM stands for every minute on the minute; at every minute on the minute you go from a run to the exercises prescribed above and then go back to running repeating every minute until you are done with 2 miles. Have fun.
**traveling burpee is a burpee with a jump forward; begin second burpee right where you end up from your jump - no extra stepping
***post time in comments

Here's to turning 32!

32 min AMRAP of:
5 x dead hang pull-ups
10 x KB swings, 1.5 pood
15 x push-ups, hands release at bottom
20 x air squats
25 x sit-ups
500 m row

9/9/11

Snatch 75% of 1RM
3-3-3-3-3-3-3

Then,
8 rounds for max reps of:
push press, 75 lbs for 20 seconds
rest 10 seconds
scissor jumps for 20 seconds
rest 10 seconds
*count total reps and post as score

OR Wod option 2

For time, 5 rounds of:
20 x push press, 95 lbs
10 x ab roller extensions, touch nose in full extension

09-08-11 really

for time:

1000 m row, 100 kb swings, 100 sit-ups

500 m row, 50 kb swings, 50 sit-ups

250 m row, 25 kb swings, 25 sit-ups

rest 5 -10 min then,

for time:

50 double-unders

10 burpees

40 double-unders

10 burpees

30 double-unders

10 burpees

20 double-unders

10 burpees

10 double-unders

10 burpees

09-08-11

10 rounds:

400 m sprint

rest same amount of time it takes you to run.

post fastest and slowest time to comments

then, 10 min amrap:

8 shoulder press 40 lb db

8 4-count flutter kicks

9/7/11

8 min AMRAP of:
4 x power snatch, right arm
4 x push press, right arm
4 x OH lunge, right arm
4 x power snatch, left arm
4 x push press, left arm
4 x OH lunge, left arm
*use DB or KB as heavy weight as your heart desires; post weight and rounds to comments

then, rest 5 mins and do for time:
50 x double-unders
10 x burpees
40 x double-unders
10 x burpees
30 x double-unders
10 x burpees
20 x double-unders
10 x burpees
10 x double-unders
10 x burpees
*post time to comments

Laborious Day

1 x tosh interval:
run 200m, rest same time, run 400m rest same time, then run 600m

then,
Snatch 10-7-4-1-1-1 *post 1RM to comments

then,
on the minute every minute for 10 minutes,
do 5 x handstand push-ups

then,
4 rounds for time of:
250m row
25 push-ups, hands release at bottom

Birthday wishes

For time, complete 9 rounds of:
3 x muscle-ups
79 x scissor jumps

9/2/11

Up and Down Annie
For time, complete
50-40-30-20-10-20-30-40-50 rep rounds of:
double-unders
sit-ups

wod 3

5 rounds:

20 walking lunges 35 lb db each arm

10 chest to bar pull-ups

10 knee to elbows

800 m run

wod 2

4 rounds for time:

50 squats

400 m run

wod 1

every minute on the minute for 10 minutes:

5 hand stand push-ups

then

8 rounds:

250 m row

:45 sec rest between rounds.

post slowest time to comments

9/1/11

Active Rest

8/31/11

Not for time, do
10-7-3-1-1-1 Shoulder Press

then,
5 rounds for time of:
3 x cleans, 135 lb
20 x burpees

8/30/11

Perform for time:
21 x deadlifts, 185 lb.
50 x double-unders
21 x KB swings, 1.5 pood
18 x deadlifts, 185 lb.
40 x double-unders
18 x KB swings, 1.5 pood
15 x deadlifts, 185 lb.
30 x double-unders
15 x KB swings, 1.5 pood
12 x deadlifts, 185 lb.
20 x double-unders
12 x KB swings, 1.5 pood

*post time to comments

8/29/11 substitution wod

With continuous clock, do one handstand push-up and one pull-up the first minute, two of each the second minute, three of each the third minute, etc. until you cannot perform the prescribed amount of reps in the time constraint. If you fail at one exercise before another, continue doing the one until you fail at both. Score is total of highest completed rounds for each. Post score to comments.

8/29/11

Not for time, perform
OH squat 3-3-3-3-3
then,
10 min AMRAP of:
15 x wall ball shots
1 x rope climb ascent, 15 ft

*post OH squat load and rounds and reps to comments

08-27-11

4 rounds for time:

25 kb swings 2 pood

25 sumo deadlift high pull 2 pood

25 squat jumps

25 hand release push-ups

25 2 count bicycle crunch

25 2 count flutter kick

800 m run

"Jerry"

for time:

1 mile run

2 k row

1 mile run

post-wod not for time:

3 set of 10

db tricep kick back

db bicep curl

db chest press

ghd back extension (sets of 20)

8-24-11

10 rounds for time:

5 curtis p 95 lb

15 ab mat sit-ups (soles of feet together)

olivia's run

run to hospital and back from house

(4.6 miles round trip)

"Bradley"

10 rounds for time:

100 m sprint

10 pull-ups

100 m sprint

10 burpees

rest 30 sec

08-20-11

6 rounds for time:

20 wall ball shots 20 lb ball 10 ft target

15 burpees

10 v-ups

400 m run

08-19-11

wod:

1 min on 30 sec off for 10 rounds

bike, swim, run, row

immediately into

on the minute for 10 minutes:

5 chest to bar pull-ups

immediately into

8 rounds

5 power snatch 95 lb

200 m row

08-18-11

wod:

10 rounds for time:

10 back squat 135 lb

10 kb swings

10 knee to elbows

08-16-11

run 5 k

then

for time:

100 ring dips

100 double unders

100 sit-ups

partition reps anyway you want.

08-13-11

5 rounds for time:

10 db hang squat cleans 35 lb

15 push press 35 lb db

20 push-ups

400 m run

08-12-11

wod:

5 rounds for time:

20 slam ball 30 lb

200 m sprint

rest 2:00 min between rounds, sprints go fast as you can. score is total time including rest.

cool down:

5 rounds

20 leg levers

20 scissor jumps

run up and down stairs for 1 min.

christine

wod:

3 rounds for time:

500 m row

12 deadlift bodyweight

21 box jumps 24"

08-10-11

wod:

3 rounds for time:

20 front squat 95 lb

20 hang power clean 95 lb

20 burpees

08-09-11

7 rounds:

1 min on, 1 min off

run, row, bike, or swim, choose one.

then

for time:

40 walking lunges (each leg)

50 pull-ups

60 hand release push-ups

70 sit-ups

80 squats

08-08-11

run 5 k

08-06-11

3 rounds for time:

20 knee to elbow

20 push press 95 lb

20 donkey kicks (each leg)

25o m row

cool down:

3 sets of 10

tricep press

bicep curl

4 X 400 m runs

08-05-12

for time complete:

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

25 burpee box jumps 20" box

2000 m row

25 burpee box jumps 20" box

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

08-04-11

run 5 k

then:

on the minute for 10 minutes

5 db front squat 65 lb each arm

5 db push press 65 lb each arm

immediately at 10 minute mark start

3 rounds:

30 ab mat sit-ups

30 back extensions

score is total time

08-02-11

crossfit games 2011 masters division workout #4

for time:

10 hspu

20 wall ball shots

30 toes to bar

40 power clean 135 lb

50 burpees

60 sumo deadlift high pull 75 lb

cool down

30 sec on 15 sec off plank hold 3 rounds

07-29-11

"Morrison"

50-40-30-20-10 rep rounds for time:

wall ball shots 20 lb ball

box jump 20 inch

kb swings 15 pood

07-28-11

run 5 k

then

21-15-9 rep rounds of:

front squat 115 lb

push press 115 lb

ring dips

toes to bar

07-27-11

for time complete:

75 sit-ups

25 push-ups

800 m run

50 sit-ups

50 push-ups

1600 m run

25 sit-ups

75 push-ups

07-25-11

50 mile bike ride

3 sets of 10 of the following:

one arm db chest press 65 lb

one arm overhead tricep press 30 lb

db chest fly hands pronated 30 lb

one arm db tricep kick back 30 lb

15 leg raises.

07-23-11

wod:

wearing a 20 lb vest complete the following for time:

75 thrusters 75 lb

75 push press 75 lb

75 air squat

rest

10X 50 yard sprints

rest until recovered between sprints, max effort on sprints

07-20-11

wod:

10 rounds for time:

bench press 95 lb 25 reps

250m row

25 ab mat sit-ups

07-19-11

run 3 miles

then, complete for time:

50 scissor jumps

10 rounds

5 chest to bar pull-ups

10 walking lunge steps 40 lb db each hand

5 strict shoulder press 40 lb db

finish 50 scissor jumps

main site wod

21-18-15-12-9-6-3 rep rounds of:
pull-ups
hs push-ups

*form is strict for both; no kipping on pull-ups-all the way up and all the way down. nose to floor on hs push-ups

unbroken + bonus

"unbroken"

5 round for time:

21 wall ball shots 20 lb ball

21 kb swings 1.5 pood

21 calorie row

21 double unders

each movement must be unbroken or you have to start that movement over before continuing.

rest

bonus:

5 rounds for time:

800 m run

10 burpees touch 18 " above reach

5 push jerk 135 lb

07-15-11

wod:

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

power clean 95 lb

back squat 95 lb

ring rows

ghd hip/back extension

butterfly sit-up (soles of feet together)

July 12 wod modified

3 rounds for time of:
5 x thruster plus 1, 30 lb db
10 x GHD sit-ups
5 x thruster plus 1, 55 lb db
10 x ab rollers (full extension from on knees)

tire flip

4 rounds for time of:
5 x tire flips
5 x tire jump sequences
25 x elevated push-ups

*after flipping tire, stand in tire and do jump sequence. One jump sequence consists of jumping forward out of tire, jumping backwards back into center of tire, jumping backwards out of tire, jumping forwards back into center of tire, then jumping out of tire to the right then jumping left back into center of tire then jumping left out of tire then right back into the center of the tire. That is one sequence. All jumps need to be done with both feet leaving and touching ground together. Then place feet on top of tire and complete the push-ups taking chest all the way to the ground and completing each rep with full arm extension/lock-out.

"Thruster plus 1"

3 rounds for time:

1 round consists of the following:

5 thruster plus 1 30 lb db

5 thruster plus 1 35 lb db

5 thruster plus 1 40 lb db

5 thruster plus 1 45 lb db

5 thruster plus 1 50 lb db

row 500 m

25 ab mat sit-ups holding 25 lb plate across chest.

thruster plus 1 consists of the following do one complete thruster then return db to shoulder height and do 1 push press as 1 rep.

07-11-11

run 5 k

then

5 rounds for time:

bench press 65 lb db 10 reps

strict pullups 10 reps

07-08-11

run 1.5 miles

then

400 m walking lunge for time:

every 10 lunges stop and do 5 hand release push-ups before continuing.

cool down:

4 sets of 15

bicep curl

skull crusher

leg levers

lateral raises with db

07-07-11

tosh intervals

3 rounds:

200 m sprint

400 m sprint

600 m sprint

1:1 work to rest ratio, so rest the same amount of time it takes you to run each distance before starting the next distance. if you run 200 m in 35 seconds rest 35 seconds then start 400 m sprint etc.

then 10 rounds:

5 jumping squat 40 lb db in each hand

5 db hang power clean 40 lb

5 shoulder press 40 lb

60 single jump rope

07-06-11

wod:

6 rounds for time:

20 deadlifts 135 lb

20 burpees

cool down

6 X 400 m sprints

1:1 work to rest ratio

07-05-11

wod:

complete as many rounds as possible in 20 minutes:

5 dead hang pull-ups

10 kb swings 1.5 pood

15 air squats

20 ab-mat sit-ups

25o m row

07-02-11

run 5 miles,

then

wod: 5 rounds for time:

4 dumbell squat clean 40 lb

8 knee to elbow

12 wall ball shots

16 ring push-ups

06-30-11

wod:

4 rounds each for time:

500 m row

rest 3:00 min between intervals

then,

3 rounds

10 power clean 135 lb

20 sumo deadlift high pull 2 pood kb

06-29-11

1 min on 1 min off for 10 rounds

run, bike, swim, or row choose one.

goal is to cover as much distance as possible.

7 rounds:

20 walking lunge steps 45 lb plate oh

20 push-ups

20 sit-ups

06-28-11

warm-up

3 mile run

wod: "Jackie"

for time:

1000m row

50 thruster 45lb barbell

30 pull-ups

06-25-11

warm-up

3 mile run

wod:

7 rounds for time:

3 front squat 135 lb

6 sumo deadlift high pull 135 lb

9 kb swings 2 pood

12 ring dips

16 step-ups (8 each leg) on 24 inch box

06-24-11

warm-up 2 mile run

then

5 rounds for time:

15 db hang squat clean 35 lb

15 strict press 35 lb db

30 sit-ups

06-23-11

wod: 4 rounds for time:

25 burpees

400 m run

500 m row

06-21-11

for time 10 rounds 0f 10 reps for each exercise of:

pull-ups

kb swings 1.5 pood

hand release push-ups

back squat 95 lb

ghd back extension

ghd sit-up

06-18-11

run 5 k

20 min amrap

complete as many rounds as possible in 20 minutes of:

5 power cleans 145 lb

10 toes to bar

15 thrusters 30 lb db

post rounds completed to comments

Double down

for time:

225 lb deadlift 21 reps

50 squats

135 push press 21 reps

225 lb deadlift 15 reps

50 squats

135 push press 15 reps

225 lb deadlift 9 reps

50 squats

135 lb push press 9 reps

rest until recovered

"pain train"

1000 m row for time*

*every 15 strokes stop and do 15 burpees and continue until you get to 1000 m

post time and total burpees completed to comments

"The Vortex"

Run 1.5 miles

at the 1st minute mark do 15 push-ups

at the 2nd minute mark do 15 scissor jumps (lunge jumps) count every left foot forward

at the 3rd minute mark do 15 push-ups

at the 4th minute mark do 15 scissor jumps

continue in this pattern until you have run 1.5 miles.

the "vortex" happens when you can not get any running in between movements, do not get caught in the vortex.

track time with kb

5 rounds for time:

800 m run

10 burpees

15 goblet squat 1.5 pood

20 kb swings 1.5 pood

25 walking lunge steps

30 sit-ups

06-09-11

wod:

10,9,8....1 reps of deadlift 185 lb

1,2,3.......10 x 5 double unders

so 10 deadlifts, 5 double unders, 9 deadlifts 10 double unders, 8 deadlifts, 15 double unders, ect.

then, 4x 10 bench press 185 lb

rest as needed between sets

then 6 x 250 m row

rest 2 minutes between sets, these are all out.

Track work

wod:

10 x 400 m sprints

recover 1:30 between efforts

try not to deviate more than 10 seconds from fastest time

score fastest time

cool down:

20 reps of each of the following movements: 4 count flutter kicks, 4 count bicycle crunch, leg levers, russian twists, v-ups, hollow rocks, sit-ups.

06-07-11

wod1:

1000 m run

30 hand stand push-ups

1000 m row

rest 5-10 minutes

wod2:

15-13-11-9-7-5-3-1 rep rounds of:

hang squat clean 95 lb

pull-ups

push-ups on p-bars feet elevated.

06-04-11

warm-up

run for 30 minutes

wod:

21-18-15-12-9-6-3 rep rounds for time of:

wall ball 25 lb ball 10 ft target

slam ball 30 lb

push-up hands release

toes to bar

06-02-11

for time complete:

25 pull-ups

25 back extensions

500 m row

20 sit-ups

400 m row

20 sit-ups

300 m row

20 sit-ups

200 m row

20 sit-ups

100 m row

20 sit-ups

25 pull-ups

25 back extensions

06-01-11

run 5 k

then

5 rounds for time:

15 thrusters 95 lb

15 bar facing burpees

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

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

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

Team Fight Gone Bad

with a partner 30 min Amrap:
10 wall ball shots 20 lb
10 sumo deadlift high pull 75 lb
10 box jump 20"
10 push press 75 lb
10 calorie row (sub 10 burpees)

alternate between movements with a partner, so only 1 partner working at a time. Score is total rounds completed with partner. 1 round consists of each partner completing all 5 movements and reps.

"Balto"

warm-up

3 mile run

wod:

30-20-10 rep rounds for time of:

front squat 95 lb

leg levers

chin-ups

barbell rollouts

diamond push-ups

02-24-11

for time:
50 barbell lunges 95 lb
50 air squats
50 bench press 135 lb
50 push-ups
5o good mornings 45lb barbell
50 butterfly sit-ups (soles of feet together) holding 25 lb plate

rest 5 min

1.5 mile run for time

"Bodyblaster"

for time:
25 bodyblasters*
run 400m
20 bodyblasters
run 400m
15 bodyblasters
run 400m
10 bodyblasters
run 400m
5 bodyblasters
run 400m

*1 bodyblaster= 1 burpee (with clap overhead and feet leave minimum of 6 inches off floor on way up), 1 dead hang-pull-up keep hands on bar go straight into 1 knee to elbow.

02-22-11

for time:

100 thrusters 95 lb

"Wittman"

7 rounds for time of:
15 power clean 95 lb
15 kb swings 1.5 pood
15 box jumps 24"

"Reload"

wod:

with a 10 minute running clock:

1st minute

1 deadlift bodyweight

10 push-ups

2nd minute

2 deadlift bodyweight

10 push-ups

3rd minute

3 deadlift bodyweight

10 push-ups

and so until 10th minute

10 deadlift bodyweight

10 push-ups

recover/reload

10 minute running clock again

1st minute

1 deadlift bodyweight

10 scissor jumps

2nd minute

2 deadlift bodyweight

10 scissor jumps

and so on until 10th minute

10 deadlift bodyweight

10 scissor jumps

5 lateral burpee penalty for each round not completed within minute.

micheal + chipper

"Micheal"

3 rounds for time:

800m run

50 ghd sit-ups

50 back extensions

rest then

for time:

100 sumo dead lift high pull 95 lb

100 back squat 95 lb

100 push press 95 lb

miscellaneous

run 5 k

superset:

db chest press

p-bar push-ups

db one arm row

db one arm standing lateral raise

db overhead tricep pullover

db tricep kickback

standing barbell bicep curl

sitting db one arm bicep curl

with each superset choose a weight to get 8-10 reps for first exercise and 12-15 reps for second exercise. repeat each superset for total of 3 rounds each. rest as needed between supersets and rounds but try to complete all rounds around 30 minutes.

annie with burpees

for time:

50-40-30-20-10 rep rounds of:

burpees

double unders

sit-ups

Goblet

10 rounds for time:
10 pull-ups
15 goblet squats 1.5 pood or 55 lb db
20 swings 1.5 pood or 55 lb db

saturday silliness

endurance wod:

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride.

cover as much distance as possible

then for time:

30 of the each of the following:

weighted walking lunge 35 lb db each arm

jump squats

pull-ups

bicep cable curl

shoulder press 45 lb db

dips

push-ups

tricep cable press down

after completing all movements 30 reps repeat but do only 15 reps of each movement.

02-11-11

skill work:

every minute on the minute for 10 minutes:

2 rep snatches use 80-90% of 1 rm

wod:

5 rounds for time:

15 power snatches 75 lb

15 med ball cleans 20-30 lb ball

15 box jumps 24"

cool-down:

"oregon abs"

25 mason twists, 50 leg levers, 75 sit-ups, 100 flutter kicks.

mainsite thursday

for time complete:

21 deadlifts 225lb

400 m run

18 deadlifts 225 lb

400 m run

15 deadlifts 225 lb

400 m run

12 deadlifts 225 lb

400 m run

what up wednesday

5 rounds for time:

10 power clean 155 lb

10 bench press 155 lb

10 back squat 155 lb

Triplet tuesday

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 rep rounds for time of:

burpees

russian swings 2 pood

ghd sit-ups*

*see comments for possible substitution

after every round complete 3 hand stand push-ups before moving into next round and at the end of last round so 30 hspu total

Mainsite Monday

for time:

135 lb thrusters 15 reps

35 lb weighted pull-ups 15 reps

95 lb thrusters 21 reps

20 lb weighted pull-ups 21 reps

65 lb thrusters 36 reps

36 pull-ups

Nancy and...

Nancy
5 rounds for time of:
400 m run
15 x OH squats, 95 lb

rest, then do 2 rounds of the following super sets, (rest as needed between super sets)

15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order

then,
10 x Hercules, DB
15 x diamond push-ups

wod for 2/3/11

Perform 13-, 9-, 5-, 3-, and 1-rep rounds of:
Back Squat
Push Press
Dead Lift

*try and increase load with each set per exercise; do exercises in whatever order desired.
record 5RM for each exercise. Rest as needed. Goal is strength training & form improvement.

Honoring Jack Lalanne

The great health pioneer Jack Lalanne passed away in 2011 at the age of 96. So, today's wod will be a 'for time' challenge of 11 different exercises, many of which involve the push-up in honor of Jack's push-up record. We will be doing 6 reps of each exercise for 9 rounds. As inspiration for the wod, here are some of my favorite Lalanne quotes:

Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray, "Please help my arthritis. Please help me bring up my strength, make me young again."

Everything you do in life, I don't care, good or bad - don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you.

So, the wod for 2/3/11 is 9 rounds of 6 reps for time of: (record time in comments)
tuck jumps
push-ups, hands release at bottom
box jumps, the higher the box the better
clapping push-ups, as high off the ground as you can
chin-ups
diamond push-ups
scissor jumps, six each leg for total of twelve
burpee modification, push-up*
double-unders
man-makers, DB; choose DB around 20% of BW*
pull-ups

*see comments

The Tetrad modified

For 5 minutes,
establish your 1-rep box jump vertical maximum using two-footed jump. Record height of box in comments.

Then,

Perform 4 rounds of the Tetrad as follows using 135 lb barbell (or 75% body weight) resting 3 minutes between rounds:
10 x deadlift
10 x hang clean
10 x front squat
10 x push press
rest 3 mins.

*record both your fastest and slowest rounds in comments.

1-29-11

1 min ladder:

1 min on 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec on 1 min on 40 sec off 1 min on 50 sec off 1 min on.

choose one of the following sports and complete ladder above:

row, run, bike, swim.

hold max distance possible during each 1 min interval.

rest then

team wod:

3 rounds:

20 walking lunge with 35 lb db in each arm

20 kb swings 2 pood

20 burpees

20 kb sumo deadlift high pull 2 pood

20 lateral jumps over parallette (over and back counts as one)

complete with 1 partner alternating between movements with only 1 partner working at a time. focus on keeping all 5 movements unbroken. for each broken excercise count a penalty of 10 hand stand push -ups

"Motivate"

5 rounds for time:
800 m run
40 squats
30 sit-ups
20 push-ups (hands release)
10 pull-ups

*wear a 20 lb vest if available

row your boat allegro

8 rounds for time:
250 m row
rest 1 min 30 sec between efforts
these are all out max efforts
post lowest time to comments

"backside"

5 rounds for time:

5 dead hang pull-ups
10 deadlifts 135 lb
15 two arm bent over 50 lb DB row
20 ghd back extensions
400 m run

cool down:
30 sec on 30 sec off defensive lateral shuffle 3 times in a row
3 sets of 15 one arm kb skull crusher and bicep curl
30 sec on 30 sec of quick feet up and down a stair 3 times in a row again

spectacular

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

thruster 105 lb

burpee

power snatch 105 lb

toes to bar

"Round 1"

for time:
50 overhead walking lunge 45 lb plate
40 leg levers
30 push-ups hands release at bottom
20 chest to bar pull-ups
30 burpees
40 sit-ups
50 squats holding 45lb plate to chest

15 min cap on wod so get after it.

"RWAB"

wod: running with "angie" backwards. for time:

100 squats, run 1 mile

100 sit-ups, run 1 mile

100 push-ups, run 1 mile

100 pull-ups, run 1 mile

cool down: plank hold 3 X 2 minutes vary positions.

"2 fer 1"

modified air force wod for time:

20 thrusters 95 lb

10 burpees

20 snatch 95 lb

10 burpees

20 push jerk 95 lb

10 burpees

20 overhead squat 95 lb

10 burpees

20 front squat 95 lb

rest

3 round for time:

15 hang power cleans 135 lb

15 burpees

1-19-11

5 rounds for time:

21 sumo deadlift high pull 95 lb

21 dips

30 sec isometric back extension hold*

*hold hands crossed in front of chest or if you are bad to the bone behind your head.

tabata time

perform the following 5 exercises tabata style (8 rounds of 20 sec on 10 sec off) with a continuous running clock with a 1 min rest between exercises.

pull-ups

rest 1 min

squats holding 45 lb plate to chest

rest 1 min

push-ups hands release at bottom

rest 1 min

deadlift 165 lb

rest 1 min

sit-ups *

*for sit-ups during 10 sec rest hold feet off the ground.

score lowest rep round per exercise and add total

wod for 1/15/11

2 rounds of:
row or run 500 m
50 push-ups

Then, do the following 3 super-sets NOT for time.
Do 3 sets of 8 reps for each exercise

standing barbell curls
skull crushers

DB fly
pull-ups

Hercules
diamond push-ups

A Walk in the Park

for time:
do 50 scissor jumps
then,
5 rounds of:
5 x barbell thrusters, 135 lb (or 75% body weight)
5 x Turkish get-ups per arm, DB (total of 10 reps)
then,
50 scissor jumps

*see comments

I don't know what I am doing

for time:

50 back squat 95 lb

50 ghd sit-ups

50 scissor jump

50 push press 95 lb

50 bent over row 95 lb

50 box jump 20 inch

50 push-ups on parallette

35 back squat 95 lb

35 ghd sit-up

35 scissor jump

35 push press 95 lb

35 bent over row 95 lb

35 box jump 20 in

35 push-ups on parallette

20 back squat 95 lb

20 ghd sit-up

20 scissor jump

20 push press 95 lb

20 bent over row 95 lb

20 box jump 20 inch

20 push-ups on parallette

In Memory of the Fallen Ducks

10 rounds for time of:
5 x man-makers (modification), DB
25 x double unders

*see comments

wod for 1-10-11

3 little wods

wod 1:

3 rounds for time:

20 burpees

25 wall ball shots 20 lb 10 ft target

20 russian swings 2 pood

12 min cap for wod 1, 4 burpee penalty for every 10 sec over 12 min

rest

wod 2:

7 rounds for time:

7 pull-ups

7 ball slams 30 lb

rest

wod 3:

on the minute every minute for 10 minutes

10 single arm strict shoulder press 50 lb db

alternate arms every minute (so 50 total reps each arm)

a page from the mainsite (nov 17, 2010)

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold.

Post rounds completed and fraction of rounds to comments

"Chopped Linda"

Linda chopped into 3 separate couplets:
Rep scheme for all 3 couplets is 10,9,8,7,6,5,4,3,2,1 rep rounds for time:

couplet 1:
deadlift at 1 1/2 times bodyweight
back extensions

couplet 2:
benchpress at bodyweight
v-ups

couplet 3:
clean and jerk at 3/4 bodyweight
overhead squat with pvc or broom stick

limit rest in between couplets to a couple of minutes, enough to change weight on bar, etc.
Post weight used and 3 separate times one for each couplet to comments.

rest day

rest/recover or make-up day.
alternative wod:
running at a moderate pace and some yoga, active stretching.

Workout of the Day 01-05-11

One minute on, one minute off for 10 minutes.....

30 Kettlebell swings

You will have 1 minute to complete 30 kb swings. Then you will rest for 1 minute. This will be repeated for a total of 10 minutes. If you do not get 30 swings in a working minute, you will count a penalty. Each penalty will result in 25 sumo dead lift high pulls at 135lb to be completed afterwards.

For this workout, use the heaviest kettlebell you can while practicing good technique and challenging yourself.

Then....(rest as needed before beginning wod listed below)
10 rounds for time of:
10 burpees
15 ab mat sit-ups
20 double unders

"Curtis P" mile

wod:

4 rounds for time:

10 curtis P* 95 lb

5 chin -ups (2 count hold with chin over bar every rep)

400 m run

*curtis p consists of the following: from the ground perform power clean with bar remaining in front lunge right foot forward step back to original power clean position then lunge left foot forward step back again push press bar from shoulder to overhead return bar to ground that is 1 rep. (excellent curtis p exercise demo video available on sealfit website)

Everybody's favorite girl "Fran"

wod:

21-15-9 rep rounds for time of:

thrusters 95 lb

pull-ups

1-01-11

odd ball wod to start the new year:

1st

5X2:5X1

5 min on 2 min off 5 min on 2 min off then 5 times 1 min on 30 sec off

swim, bike, row, or run.

2nd

7 rounds 1 min sprint 1 min jump rope singles as 'working' recovery

3rd

2 reps on the minute every minute for 15 minutes of back squat 155 lb

focus on good depth and control of weight 2 count down 2 count up or something like that

4th

3 rounds

5 shoulder press 50 lb db

5 hand stand push-ups

10 kb swing 2 pood

10 sumo deadlift high pull 2 pood kb

5th

75 butterfly sit-ups (soles of feet together)

15o 2 count flutter kicks

"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)

core essentials

strength work:
superset 4 sets of 12
db skull crusher (use 2 db lying flat on a bench)
db standing bicep curl (keep palm of hands supinated for all 12 reps)
db incline chest fly
wod:
5 rounds for time:
20 kb swings 1.5 pood-2 pood
20 ghd sit-ups
20 back extensions
20 knee to elbow

wod for 11-30-10

skill

3 rounds of not for time:

5 reps shoulder press strict

3 reps push press

1 rep push jerk or split jerk

you cannot drop bar until end of round, rest at least 2 min between rounds, try to increase weight each round.

then for time complete the following wod:

15 hang power snatch 95 lb

15 burpee box jump 24"

10 double unders

12 hang power snatch 95 lb

12 burpee box jump 24"

20 double unders

9 hang power snatch 95 lb

9 burpee box jump 24"

30 double unders

6 hang power snatch 95 lb

6 burpee box jump 24"

40 double unders

3 hang power snatch 95 lb

3 burpee box jump 24"

50 double unders

post heaviest weight for skill portion and time for wod to comments

couplet time

warm-up (buy-in to workout)

2 mile run at moderate pace

wod

for time:

back squat bodyweight 20 reps

80 air squats

back squat bodyweight 15 reps

60 air squats

back squat bodyweight 10 reps

40 air squats

back squat bodyweight 5 reps

20 air squats

random blaster

wod recap for 11/26/10

4 rounds of:
500 m row
25 x reps bench press, 115 lbs.

then,
did 200m challenge on rower

then,
practiced sot presses and snatch balances

then,
did 5 rounds of:
Hercules movement, DB
diamond push-ups

then,
did 10 sprint swim intervals

1941

wod for 11/24/10 to inaugurate the year Pres. Roosevelt made Thanksgiving an official holiday

For time:
run 800 m
then, do the following 19 exercises for 41 repetitions
jumping pull-ups
air squats
push-ups
mountain climbers
sit-ups
man-makers
scissor jumps
barbell lunges
burpees
barbell curls
diamond push-ups
knees-to-elbows, push-up position
box jumps
thrusters
V-ups
SDLHP
push press
double-unders
OH squats
run 800 m