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

the 12 gifts of christmas past

12 exercises doing the same amount of reps as the number of the exercise. These are the exercises.

12 squats

11 sit-ups ab-mat

10 wall ball shots 20 lb 10 ft target

9 american kb swings 1.5 pood

8 hand release burpee

7 box jump 24"

6 deadlift 95 lb

5 hang power clean 95 lb

4 thruster 95 lb

3 racked lunged 95 lb (barbell on back 1 lunge each leg is 1 rep)

2 front squat 95 lb

1 mile run

wod goes as follows

12 squats, 12 squats 11 sit-ups, 12 squats 11 sit-ups 10 wall ball, 12 squats 11 sit ups 10 wall ball 9 american swings, etc until you have made it through all twelve exercises last round being 12 squats 11 sit-ups 10 wall ball 9 american swings 8 hand release burpee 7 box jump 6 deadlift 5 hang power clean 4 thruster 3 racked lunge 2 front squat 1 mile run for time.

Another Call Out

Using same format as the previous call out wod, complete the following exercises and then do 95 lb power snatch reps for points while opponent rows 500 m:
5 x burpee pull-ups
7 x KB swings, 1.5 pood
9 x GHD sit-ups
7 x KB swings
5 x burpee pull-ups

cardio day

3 rounds for time:

800 m run

1000 m row

Team Filthy with a side of burpees

As a 2-man team complete 50 reps of the following for time. ALSO, each person must execute five burpees every minute on the minute:

pull-ups

box jump, 30"

KB swings, 2 pood

SDLHP, 95 lbs

HR push-ups

sit-ups

front squat, 95 lbs

slam balls, 30 lbs

double-unders

back squats, 95 lbs

12 Days of Christmas

wod follows format of the poem with the following exercises for each day:

1 - CF man-makers, DB (3 push-up modification)

2 - handstand (HS) push-ups

3 - Turkish get-ups

4 - slamball, 30 lb

5 - DB arm combo

6 - burpees

7 - hand-release (HR) push-ups

8 - barbell squat jumpers

9 - ring rows

10 - ring dips

11 - lunge jumpers, heavy

12 - L-sit pull-ups

The Call Out

Do ONLY with a partner of VERY similar fitness level.

For 30 minutes, one person rows 500 m while the other person does 5 x pull-ups, 7 x KB swings (1.5 pood), 9 x air squats, 21 x sit-ups, 5 x pull-ups, 7 x KB swings, & 9 x air squats. Then, that person does as many power snatch (95 lbs) for reps as they can until the other person completes the 500 m row. The only reps that count against each other are the snatches. Each player needs to yell out their reps as they go. Once the person is done with the 500 m row they call out "done" and only the complete snatches to that point are counted. Immediately, players switch positions and continue for 30 minutes. The player with the most snatch reps at the end is call out winner.

Battle

for time:

run 1 mile

50 deadlifts 135 lb

75 push press 95 lb

100 back squats 95 lb

run 1 mile

jacob's ladder

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

95 lb thruster

renegade row 40 lb db (each arm counts as 1 rep)

100m row X round number you are on.

for example round 1 consists of 1 thruster, 1 renegade row, 100 m row, round 2 consists of 2 thruster, 2 renegade row, 200 m row and so until you get to round 10 of 10 thrusters, 10 renegade row, 1000 m row.

12/13/11

For time:
100 burpee pull-ups
*having a bar at least a foot above reach is ideal

**post time and bar distance above reach

12/12/11

4 rounds for time of:
21 x one-arm KB/DB snatch, each arm (total of 42)
15 x box jumps
9 x ab rollers
400 m run

*post time, KB/DB weight, and box jump height to comments. For ab rollers, goal is to extend arms fully out and touch nose to ground but nothing else.

12-09-11

5 rounds for time:

5 chest to bar pull-ups

10 db push press 60 lb

15 leg levers

20 overhead walking lunges 45 lb plate

800 m run

12-08-11

as many round as possible in 20 minutes:

250 m row

25 push-ups

"Fear"

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

front squat 95 lb

deadlift 135 lb

box jumps 24'

burpees

sit-ups

12-03-11

3 rounds for time:

50 air squat

20 sumo deadlift high pull 2 pood kb

50 double under

20 power snatch 75 lb

500 m row

11/28/11

5 rounds for time of:
5 x clean & press, heavy
15 x slam balls, light
10 x GHD sit-ups

*post time to comments

11-26-11

for time:

run 800m

9 clean and jerk 115 lb

run 600 m

15 clean and jerk 115 lb

run 400 m

21 clean and jerk 115 lb

Huffin' for stuffin'

25 min AMRAP of:
20 x jumping lunges (10 each leg)
8 x ab rollers
5 x renegade man-makers

*see comments for explanation of exercises

micheal

3 rounds for time:

800 m run

50 back extensions

50 sit-ups (ab mat feet anchored)

11-19-11

7 rounds for time:

7 clean and jerk 135 lb

7 burpee

7 knee to elbow

11-18-11

run 5 k

then, 3 rounds for time:

30 push-ups feet elevated

30 sec plank hold

30 scissor jump

30 sec plank hold

30 renegade rows 35 lb db

30 sec plank hold

30 dips

30 sec plank hold

11-17-11

for time:

20 burpee box jump 20'

30 cal row

40 slam ball 30 lb

50 double unders

40 slam ball 30 lb

30 cal row

20 burpee box jump 20'

11-15-11

4 rounds for time:

95 lb thruster 15 reps

15 pull-ups

run 400 m

Nancy

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

11-12-11

for time:

run 1 mile

50 burpees

2000 m row

50 burpees

run 1 mile

wear 20 lb vest if have one

veterans stength

back squat 3-3-3

clean and jerk 3-3-3

push press 3-3-3

from Montana with love

Do 5 x mountain athlete barbell complex, which is 6 x reps each of:
deadlift, barbell row, hang clean, front squat, push press, back squat, push-up
*don't break the complex or set bar down; rest up to 1 minute between complexes; try
and increase weight with each complex

Then,
do 5 rounds for time of:
250 m row
5 x dive-bomber push-ups
5 x Mr. Spectaculars **
8 x goblet squats

Cool down with ab planks and bicycles

**Mr. Spectaculars is a DB clean and press followed by a caterpillar (walk-out on hands, do push-up, walk-back)

11-09-11

complete the following for time:

35 calorie row

max rep bench press 135 lb

30 calorie row

max rep bench press 135 lb

25 calorie row

max rep bench press 135 lb

20 calorie row

max rep bench press 135 lb

15 calorie row

max rep bench press 135 lb

10 calorie row

max rep bench press 135 lb

11-08-11

5 rounds for time:

800 m run

21 wall ball

12 toes to bar

11-07-11

for time:

20 push press 135 lb

row 300 m

15 push press 135 lb

r0w 300 m

10 push press 135 lb

row 300 m

5 push press 135 lb

row 300 m

11/5/11

20 min AMRAP of:
3 x muscle-ups
6 x thrusters, 95 lb
9 x burpees
12 x KB swings, 1.5 pood
15 x sit-ups

crazy 8

8 rounds for time:

8 thrusters 45lb dumbbell

8 pull-ups

8 ball slams 30 lb ball

8 ghd back extensions with 25 lb plate

400 m run

"hansen"

5 rounds for time:

30 burpees

30 kb swings 1.5 pood

30 sit-ups

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