200m Farmer's Carry Lunge walk
15 tricep push ups
2 rounds for time
warm up: 20 Mtn. Climbers, 10 jump squats, 10 push up jacks x 3
Friday, September 30, 2011
Thursday, September 29, 2011
110929 WOD
10 Deadlift
20 V-Sit Twists
20 Double unders
15 minute AMRAP
Warm up: Run 200m, 10 Push up rows, 5 Handstands x 3
20 V-Sit Twists
20 Double unders
15 minute AMRAP
Warm up: Run 200m, 10 Push up rows, 5 Handstands x 3
Wednesday, September 28, 2011
Tuesday, September 27, 2011
110927 WOD
10 Push ups
10 Sit ups
10 Pull ups
10 Box jumps
10 Leg lifts
x 10
Warm up: 100 jump rope, Samson Stretch, Shoulder stretch x 3
10 Sit ups
10 Pull ups
10 Box jumps
10 Leg lifts
x 10
Warm up: 100 jump rope, Samson Stretch, Shoulder stretch x 3
Monday, September 26, 2011
110926 WOD
"Grace"
-30 Clean and Jerk...for time
Warm up: 400m x 1, 10 push up/release@bottom, 10 K2E, 10 weighted GM x 3
-30 Clean and Jerk...for time
Warm up: 400m x 1, 10 push up/release@bottom, 10 K2E, 10 weighted GM x 3
Thursday, September 22, 2011
110923 WOD
"Death by Burpee"!!!!! No chickening out in the morning...you know who you are!!!
Warm up: Frankensteins, Buttkicks, 20 HKTT- x 3
Warm up: Frankensteins, Buttkicks, 20 HKTT- x 3
Tuesday, September 20, 2011
110920 WOD
Tabata: Push ups, Sit ups. Then...Run "Brian"...running clock...
Warm up: 15 High-knee jumps, 15 SDHP, 10 Good mornings x 3
Warm up: 15 High-knee jumps, 15 SDHP, 10 Good mornings x 3
Monday, September 19, 2011
Friday, September 16, 2011
Thursday, September 15, 2011
110915 WOD
1 minute OHS
2 minutes Jump rope
1 minute rest
x 5
Warm up: 15 push ups, 10 k2e, run 200m x 3
2 minutes Jump rope
1 minute rest
x 5
Warm up: 15 push ups, 10 k2e, run 200m x 3
Wednesday, September 14, 2011
110914 WOD:
21 pull ups, hang cleans
Run 800m
15 pull ups, hang cleans
Run 400m
9 pull ups, hang cleans
Run 200m
Warm up: 15 wall balls, 10 L-press leg lifts, cobra stretch. X 3
Run 800m
15 pull ups, hang cleans
Run 400m
9 pull ups, hang cleans
Run 200m
Warm up: 15 wall balls, 10 L-press leg lifts, cobra stretch. X 3
Tuesday, September 13, 2011
110913 WOD
30 Squat 45's
10 Push press-rx-65/95
15 minute AMRAP
Warm up: 10 pull ups, 20 mtn. climbers, 20 HKTT x 3
10 Push press-rx-65/95
15 minute AMRAP
Warm up: 10 pull ups, 20 mtn. climbers, 20 HKTT x 3
Sunday, September 11, 2011
110912 WOD
"Ab Buster"
Warm up: Run 400 x 1, 10 Push up rows, 10 jump squats, 10 shoulder stretch x 3
Warm up: Run 400 x 1, 10 Push up rows, 10 jump squats, 10 shoulder stretch x 3
Friday, September 9, 2011
110909 WOD:
Weight day...
stations: bench press, dead lift - progressions
warm up: 10 push ups, Frankensteins, 5 hand stands x 3
stations: bench press, dead lift - progressions
warm up: 10 push ups, Frankensteins, 5 hand stands x 3
Thursday, September 8, 2011
110908 WOD:
5 Rounds for time:
10 SDHP (heavy)
20 box jumps
warm up: 30 skater slides, 10 K2E, 15 dips x3
10 SDHP (heavy)
20 box jumps
warm up: 30 skater slides, 10 K2E, 15 dips x3
Wednesday, September 7, 2011
110907 WOD
Run Brian
60 Wall balls
Run 400
50 Wall balls
Run 200
40 Wall balls
Warm up: 30 jj, 10 gm, samson stretch x 3
60 Wall balls
Run 400
50 Wall balls
Run 200
40 Wall balls
Warm up: 30 jj, 10 gm, samson stretch x 3
Friday, September 2, 2011
110902 WOD
20 DU
20 Tire jumps
20 Skater slides
x 5
Warm up: 10 Box jumps, 20 JJ, Samson stretch x 3
20 Tire jumps
20 Skater slides
x 5
Warm up: 10 Box jumps, 20 JJ, Samson stretch x 3
Thursday, September 1, 2011
110901 WOD
Ring Rows
Sit ups
Air squats
Russian Twists
Reverse Plank
1 min. intervals - 4 Rounds - max. rep. count is score
Warm up: Run 200, 15 push ups, 10 weighted good mornings x 3
Sit ups
Air squats
Russian Twists
Reverse Plank
1 min. intervals - 4 Rounds - max. rep. count is score
Warm up: Run 200, 15 push ups, 10 weighted good mornings x 3
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