WOD - Monday, December 20, 2010

"Nutts"
For time:
20 Push-ups
215 lb. Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots
Run 400 meters
Run 400 meters with a 45lb plate

WOD - Friday, December 17, 2010

Five Rounds of:
10 Burpees (hands off floor)
10 Clean & Jerk

WOD - Thursday, December 16, 2010

Three rounds of:
10 Deadlifts
30 Situps
30 Back extensions

WOD - Monday, December 13, 2010

Five rounds for time of:
12 Kettlebell swings
12 Box jump
Run 300 meters
12 Burpees
12 Wall ball shots

WOD - Friday, December 10, 2010

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

WOD - Thursday, December 9, 2010

Three rounds for time of:
Run .3 miles on treadmill
15 Pull-ups
50 Squats
20 Push-ups

WOD - Tuesday, December 7, 2010

Three Rounds for Time of:
Bear crawl down
Back: 5 standing broad jumps w/3 burpees in between each set
20 Wallballs

WOD - Monday, December 6, 2010

21-18-15-12-9 rep rounds of:
Power Snatch - 45-75 lbs.
Wallball
Knees to elbows or Toes to Bar

WOD - Friday, December 3, 2010

Four Rounds for Time of:
On the stage
14 Push ups
14 Pistols (alternate legs)
14 Dips
400 meters on treadmill

Finish with 50 pull ups

WOD - Thursday, December 2, 2010

Five rounds for time of:
200 m.
95 lb. Thruster, 7 reps
200 m.
95 lb. Summo deadlift high pull, 7 reps

WOD - Tuesday, November 30, 2010

10 rounds for time of:
10 Pull ups
20 Back squats, 65 lbs.
Farmer carry - 45 lb. plate in each hand (down and back)

WOD - Monday, November 29, 2010

Tabata pull-up
Rest 1 minute
Tabata squat, 45 pound plate
Rest 1 minute
Tabata dip
Rest 1 minute
Tabata Deadlift, 145 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD - Wednesday, November 24, 2010

Two Rounds of:
30 Thrusters, 45 lbs.
20 pull-ups
30 Summo hanging high-pull, 45 lbs.
400 Meter run

WOD - Tuesday, November 23, 2010

As many rounds as possible in 15 minutes of:
10  push-ups
10 deadlifts (135-185 lbs.)
10 pull-ups
10 box jumps

WOD - Monday, November 22, 2010

"Collin"
Five rounds for time of:
Carry 35 lb. plate 400 meters
85 pound Push press, 12 reps
12 Box jumps, 24 inch box
65 pound Sumo deadlift high-pull, 12 reps

WOD - Friday, November 19, 2010

 "The Lobby"
Complete as many rounds as possible in 15 minutes of:

10 Wall ball

15 Box jump

10 Burpees (hands off the floor pushup)

15 Sit ups

10 Dips

WOD - Thursday, November 18, 2010

Three rounds for time of:
15 front squat
20 pull ups
30 sit ups
15 hang clean (75-95 lbs.)
20 toes to bar

WOD - Tuesday, November 16, 2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (heavy as possible)

WOD - Monday, November 15, 2010

"Blake"

Four rounds for time of:
100 foot Walking lunge with 25-45lb plate held overhead (half court and back)
30 Box jump
25 Wallball shots
10 Push-ups
10 Dips

WOD - Friday, November 12, 2010

"Nancy"

5 rounds for time of:
400 meter run
45-65 pound Overhead squat, 15 reps

* Start workout with 800 meters.  Jog the first 400 for a warm up, and then start the clock when you turn around to head back to Goodman.

WOD - Thursday, November 11, 2010

Max rounds and reps in eight minutes of:
8 push-ups
8 pull-ups
8 kettlebell swings
16 situps

WOD - Tuesday, November 9, 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OR

See last Friday

WOD - Monday, November 8, 2010

Three rounds for time of:
30 Kettlebell swings
25 Wall ball shots
20 Pull-ups

WOD - Friday, November 5, 2010

"Lumberjack 20"

20 Deadlifts (125-185 lbs.)
Run 400m
20 KB swings
Run 400m
20 Overhead Squats (30-65 lbs.)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans (30-40 lbs. each)
Run 400m

WOD - Thursday, November 4, 2010

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.  Bring cell phone or runners watch to time your own rounds and rest periods.

WOD - Tuesday, November 2, 2010

Four rounds for time of:
7 Squat Clean and Jerk (on the edge and from the floor each time)
400 m.

WOD - Monday, November 1, 2010

Five rounds for time of:
10 Push ups
10 Dips
10 Burpee pull-ups

WOD - Friday, October 29, 2010

Complete as many rounds as possible 20 minutes of:
10 Wallball shots
10 Sit-ups
10 Box-jumps

WOD - Thursday, October 28, 2010

Complete as many rounds as possible 20 minutes of:
10 Hanging squat clean (55-75 lbs.)
10 Alternate rounds of dips & push-ups
10 Toes to bar

WOD - Tuesday, October 26, 2010

Five rounds for time of:
10 Wallball shots
10 Dead-lift (125-175 lbs.)
10 Overhead Squat (35-55 lbs.)
10 Pull-ups

WOD - Monday, October 25, 2010

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, October 22, 2010

75 Snatches from the floor to overhead
45-65 lbs.

WOD - Thursday, October 21, 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*100' is basically wall to stage

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Video

WOD - Tuesday, October 19, 2010

Ten rounds of:
3 times down and back
10 Pull-ups
95-105 lb. Front squat, 7 reps
10 Push-ups

WOD - Monday, October 18, 2010

"Forrest"

Three rounds for time of:
20 Pull-ups
25 Toes to bar
30 Burpees
Run 800 meters

WOD - Friday, October 15, 2010

Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

WOD - Wednesday, October 13, 2010

For time:
50 Wall ball shots
15 Dips
15 Pull-ups
40 Wall ball shots
12 Dips
12 Pull-ups
30 Wall ball shots
9 Dips
9 Pull-ups
20 Wall ball shots
6 Dips
6 Pull-ups
10 Wall ball shots
3 dips
3 Pull-ups

WOD - Tuesday, October 12, 2010

21-15-9

Dead Lift (115-165 lbs.)
Box Jump
Dips (do as many unassisted as possible)

WOD - Monday, October 11, 2010

"Tabata This!"

Tabata Kettle bell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

WOD - Friday, October 8, 2010

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 30-40 lbs.
Right-arm Dumbbell snatch, 30-40 lbs.
Pull-ups

WOD - Thursday, October 7, 2010

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 30-40 lbs.
Right-arm Dumbbell snatch, 30-40 lbs.
Pull-ups

OR

Five rounds for time of:
30 Sit-ups
20 Box Jumps
20 Push-ups
400 m.

WOD - Monday, October 4, 2010

For time:
65 pound Back squat, 50 reps
30 Pull-ups
85 pound Back squat, 40 reps
25 Pull-ups
105 pound Back squat, 30 reps
20 Pull-ups
125 pound Back squat, 20 reps
15 Pull-ups
145 pound Back squat, 10 reps
10 Pull-ups

WOD - Friday, October 1, 2010

Max:
Snatch, 1 rep
Clean and jerk, 1 rep

Then, as many rounds and reps as possible in ten minutes of:
75-85 lb. Squat clean, 6 reps
12 Pull-ups
24 Double-unders

WOD - Thursday, September 30, 2010

"Jack"

Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings
10 Box jumps

WOD - Tuesday, September 28, 2010

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

WOD - Monday, September 27, 2010

Ten rounds for time of:

115 pound Deadlift, 15 reps
15 push-ups

WOD - Friday, September 24, 2010

"The Seven"

Seven rounds for time of:
7 push-ups
75-85 pound Thruster, 7 reps
7 Knees to elbows
165-185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings
7 Pull-ups

WOD - Thursday, September 23, 2010

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps
400 m.
25 Dips
20 Knees to elbows (toes to bar)
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells (could be 20 or 30 - remember to get below the weight for the squat)
25 Back extensions
30 Wall ball shots
20 Push-ups

WOD - Tuesday, September 21, 2010

Filthy 50 Light

50 Wallballs
50 Sit-ups
50 Box Jumps
50 Back Extensions
50 Burpees
800 meters

WOD - Monday, September 20, 2010

5 Rounds for Time:

3 Max Deadlifts
25 Pushups
400 m.

If we have time after, let's work on handstands (against the wall)

WOD - Friday, September 17, 2010

Three Rounds:

9-6-and 3 reps, for time of:
barbell Thrusters (push ourselves on the weight)

15-12-9
dips & pullups

WOD - Wednesday, September 15, 2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD - September 13, 2010

Three rounds:

15-12-and 9 reps,
95 pound barbell Thrusters

30-24-18 reps,
Pull-ups

WOD - Friday, September 10, 2010

"Helton"

Three rounds for time of:
Run 800 meters
30 or 35 lb. dumbbell cleans (in each hand), 30 reps
30 Burpees

WOD - Thursday, September 9, 2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups

1200 m.
Run to the 800 m. turn around (ceramics lab), run back to the 400 m. spot (red door), then turn around and go back to 800 m. point again, then all the way back to Goodman.

WOD - Tuesday 7, 2010

Five rounds for time of:
400 meters
95 pound Front squat, 10 reps
30 Sit-ups
20 Box jumps, 24 inch box

WOD - Friday, September 3, 2010

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Might want to do this in the other weight room. Find the right weights for you.

NEXT WOD WILL BE POSTED FOR TUESDAY

WOD - Thursday, September 2, 2010

Complete as many rounds as possible in 20 minutes of:
75 lb. Thruster, 5 reps
75 lb. Hang Powercleans, 7 reps
75 lb. Sumo Deadlift High-pull, 9 reps

WOD - Tuesday, August 31, 2010

21-18-15-12-9-6-3 rounds of:
Sumo deadlift high-pull, 60 lbs.
Push jerk, 60 lbs.

WOD - Monday, August 30, 2010

For Time:
21-15-9

25 lb. dumbell - Turkish get-up (alternate arms)
45 lb. bar - Sotts Press (video)

WOD - Friday, August 27, 2010

For time:

21 Pull-ups
12 Dips
12 Push-ups

18 Pull-ups
11 Dips
11 Push-ups

15 Pull-ups
10 Dips
10 Push-ups

12 Pull-ups
9 Dips
9 Push-ups

9 Pull-ups
8 Dips
8 Push-ups

6 Pull-ups
7 Dips
7 Push-ups

3 Pull-ups
6 Dips
6 Push-ups

WOD - Thursday, August 26, 2010

"Fran"
21-15-9
75-95 lb. Thrusters
Pullups

Finish with 50 pushups

WOD - Tuesday, August 24, 2010

Tie a five-pound plate to hang an honest 15" above your tiptoe reach and complete 5 rounds for time of:
40 Jump and touch
35 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

WOD - Monday, August 23, 2010

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

WOD - Friday, August 20, 2010

Three rounds for time of:
21 Clean and Jerk
21 Pullups
50 Squats

WOD - Thursday, August 19, 2010

Complete as many rounds in twenty minutes as you can of:
4 Dips
6 Pushups
6 Pullups
8 Kettlebell swings

WOD - Tuesday, August 17, 2010

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

WOD - Monday, August 16, 2010

Three rounds for time of:
30 Wallball shots
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

WOD - Friday, August 13, 2010

As Many Rounds as Possible in 25 min.
5 Deadlift (165 lbs)
13 Pushups
9 Box jumps

WOD - Thursday, August 12, 2010

Ten rounds for time of:
65 pound Thruster, 10 reps
15 push-ups

WOD - Wednesday, August 11, 2010

Ground to Overhead - 5,000 lbs.

lift a barbell from the ground to an overhead lock-out in any way you wish for a total of 5,000 lbs. Each rep must begin from the ground.

Any combination of methods can be used, such as Clean & Jerk, Snatch, Press, or Thruster.

WOD - Tuesday, August 10, 2010

Five rounds for time of:
30 Situps
25 Box Jump
20 Kettlebell
15 Pushups
10 Pullups

WOD - August 9, 2010

Complete as many rounds as possible in 20 minutes of:
135 pound Back squat, 7 reps
35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

WOD - Friday, August 6, 2010

Five rounds for time of:
10 Push-ups
10 Pull-ups
Overhead squat, 10 reps
15 Toes to bar
40 Sit-ups

WOD - Thursday, August 5, 2010

Three rounds for time of:
600 meter run (Row 500 meters)
30 Box jumps, 24 inch box
25 Back extensions
135 pound Deadlift, 20 reps

Wednesday

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

WOD - Tuesday, August 3, 2010

6 Rounds:
400 m. run
25 Burpees

WOD - Monday, August 2, 2010

Three rounds for time of:
40 Box Jumps
25 Wallball "2-fer-1s", 20 pound ball
* Air squat between throw and the next catch

WOD - Thursday & Friday, July 29 & 30, 2010

"Isabel"
For time:
Snatch 45-65 pounds, 30 reps

OR

5K

WOD - Tuesday, July 27, 2010

Five rounds for time of:
155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

WOD - Monday, July 26, 2010

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD - Thursday, July 22, 2010

Seven rounds for time of:
115-135 pound Clean, 3 reps
35-45 dumbbell Press, 8 reps

WOD - Tuesday, July 20, 2010

Complete as many rounds as possible in seven minutes of:
165 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (7/7)
50 jump rope
20 meter Sprint

WOD, Monday, July 19, 2010

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

WOD - Friday, July 16, 2010

Four Rounds:
30 Sit-ups
20 Pull-ups
10 Back squats
400 m. run

WOD - Thursday, July15, 2010

Your Choice:

Complete three rounds for time of:
25 pound Dumbbell snatch, 20 reps, right arm
20 Pull-ups
25 pound Dumbbell snatch, 20 reps, left arm
20 L Pull-ups

OR

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

WOD - Friday, July 9, 2010

Complete as many rounds in 20 minutes as you can of:
165 pound Deadlift, 9 reps
20 - alternate between push-ups and dips
115 pound Squat clean, 9 reps

WOD - Thursday, July 8, 2010

Walking lunge 100 ft. (to end of court - run back)
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD - Tuesday, July 6, 2010

See either Monday or last Friday

or

Complete as many rounds in 15 minutes as you can of:
35 pound dumbbell Push jerk, 5 reps
7 Box jumps, 24 inch box

WOD - Monday, July 5, 2010

three rounds for time of:
800m Run
40 Pus-ups
100 Squats

WOD - Friday, July 2, 2010

5 Rounds for time:
15 Wallball Push Press (in old entry way - ball must hit ceiling)
15 Sumo Dead Lift Highpull - 65 lbs. (hands together - bar to chin)
400 m. run

WOD - Thursday, July 1, 2010

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

WOD - Tuesday, June 29, 2010

5 Rounds:
Down and Back - 45 lb. plate overhead
30 Wallballs
Down and Back - 45 lb. plate hanging in each hand

WOD - Monday, June 28, 2010

5 Rounds:
5 Deadlift
10 Pushups
15 Box Jumps
10 Pullups

WOD - Friday, June 25, 2010

Five rounds for time of:
400 meters
30 Box jumps
20 Kettlebell swings

WOD - Thursday, June 24, 2010

Three rounds for time of:
30-35 pound dumbbell Thruster, 15 reps
50 situps

WOD - Tuesday, June 22, 2010

Four rounds for time of:
Run 800 meters
40 Push-ups

WOD - Friday, June 18, 2010

4 Rounds:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

WOD - Thursday, June 17, 2010

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD - Tuesday, June 15, 2010

21-15-12-9-6-3

Hanging Clean (65-85 lbs.)
Dips

WOD - Monday, June 14, 2010

15 Wallball
60 Pushups
30 Wallball
30 Pushups
60 Wallball
15 Pushups

WOD - Friday, June 4, 2010

DO THE ONE YOU DIDN'T DO YESTERDAY

1. "Randy"

55 pound Power snatch, 75 reps for time.
Video

2. Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

WOD - Thursday, June 3, 2010

2 OPTIONS:

1. "Randy"

55 pound Power snatch, 75 reps for time.
Video

2. Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

WOD - Tuesday, June 1, 2010

"Arnie"

With a single kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

WOD - Monday, May 31, 2010

"The Seven"

Seven rounds for time of:
7 push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings
7 Pull-ups

WOD - Friday, May 28, 2010

"Nutts"

For time:
30 push-ups
165 pound Deadlift, 15 reps
50 Box jumps
50 Pull-ups
75 Wallball shots
100 Box jumps
Run 400 meters with a weight collar

WOD - Thursday, May 27, 2010

Three rounds for time of:
30 seconds L-sit
25 barbell Good mornings - 45 lb.
50 sit-ups
25 Back Extensions - 10 lb. plate

Good Morning Video
L-sit Video

WOD, Tuesday, May 25, 2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups

WOD - Monday, May 24, 2010

21-15-9

back squat
dumb-bell push-press
box jump
pull-up
kettle bell swing

WOD - Friday, May 21, 2010

Four rounds for time of:
Run 400 meters
50 Squats

WOD - Thursday, May 20, 2010

For Time:
115 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

WOD - Tuesday, May 18, 2010

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

WOD - Monday, May 17, 2010

Rounds of 21-15-9

Thrusters (85 lbs.)
Pull-ups

WOD - Friday, May 14, 2010

"Karen"

For time:
150 Wallball shots

WOD - Thursday, May 13, 2010

Five rounds for time of:
15 Push-ups
15 Pull-ups
10 Power clean (85 lbs.)
200 m.
video

WOD - Tuesday, May 11, 2010

800m
50 situps
50 65lb pushpress
800m
50 situps
50 65lb pushpress
800m

WOD - Monday, May 10, 2010

Seven rounds for time of:
15 Push-ups
40lb dumbbells Squat clean, 10 reps
15 Pull-ups

WOD - Friday, May 7, 2010

Complete as many rounds in seven minutes as you can of:
10 - 75 lb. Thrusters
20 Sit-ups

WOD - Thursday, May 6, 2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

WOD - Tuesday, May 4, 2010

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD - Monday, May 3, 2010

21-15-9 reps for time of:
65 pound barbell Squat snatch
pull-ups
Video

WOD - Friday, April 30, 2010

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Dips
20 Push-ups

WOD - Thursday, April 29, 2010

Four Rounds:
3 front squats
3 shoulder press
100 jump rope

WOD - Tuesday, April 27, 2010

20 Push-ups
30 Dips
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

WOD - Monday, April 26, 2010

50 Wall ball shots, 20 pound ball
20 Pushups
20 Pullups
40 Wall ball shots, 20 pound ball
16 Pushups
16 Pullups
30 Wall ball shots, 20 pound ball
12 Pushups
12 Pullups
20 Wall ball shots, 20 pound ball
8 Pushups
8 Pullups
10 Wall ball shots, 20 pound ball
4 Pushups
4 Pullups

WOD - Friday, April 23, 2010

Three rounds for time of:
15 Hang power cleans (95 lbs?)
15 Burpees

WOD - Thursday, April 22, 2010

5 Rounds:
3 Back Squats
20 Dips
20 Pushups

WOD - Tuesday, April 20, 2010

Clean one rep every minute on the minute for 15 minutes.

WOD Monday, April 19, 2010

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
30 Back extensions

WOD - Friday, April 16, 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

WOD - Thursday, April 15, 2010

Complete as many rounds in 30 minutes as you can of:
205 pound Deadlift, 5 reps
10 - alternate with pushups, pullups, & wallball
9 Box jumps

WOD - Tuesday, April 13, 2010

Five rounds for time of:
30 or 35 lb. Dumbbells split clean, 15 reps
15 Pull-ups

If you are experiencing muscle fatigue (like I am right now), you could substitute:
Five rounds of:
400 m.
30 situps

WOD - Monday, April 12, 2010

5 Rounds
20 Back Squats
20 Pushups
20 dips

WOD - Friday, April 9, 2010

Five rounds for time of:
135 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

WOD - Thursday, April 8, 2010

FILTHY 50 For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (100 jump rope)

WOD - Tuesday, April 6, 2010

4 Rounds:
5 front squats (alternate rounds with back squats)
20 pushups
400 m.
5 deadlifts
30 situps

WOD - Monday, April 5, 2010

For time:
10 Dumbbell Clean & Jerks
2 pull-up
9 Dumbbell Clean & Jerks
4 pull-up
8 Dumbbell Clean & Jerks
6 pull-up
7 Dumbbell Clean & Jerks
8 pull-up
6 Dumbbell Clean & Jerks
10 pull-up
5 Dumbbell Clean & Jerks
12 pull-up
4 Dumbbell Clean & Jerks
14 pull-up
3 Dumbbell Clean & Jerks
16 pull-up
2 Dumbbell Clean & Jerks
18 pull-up
1 Dumbbell Clean & Jerks
20 pull-up

Weekend WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD - Friday, April 2, 2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD - Thursday, April 1, 2010

Fran Light

7 rounds:
3 thrusters
5 pullups

WOD - Tuesday, March 30, 2010

Seven rounds for time of:

Front squat, 3 reps
10 pull-ups
20 sit-ups

WOD - Monday, March 29, 2010

Five rounds for time of:
100 Jump rope
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Weekend WOD

Thruster 3-3-3-3-3-3-3

WOD - Friday, March 26, 2010

90 pullups
90 dips

WOD - Thursday, March 25, 2010

Snatch 1-1-1-1-1-1-1 reps

WOD - Tuesday, March 23, 2010

10-9-8-7-6-5-4-3-2-1 reps:

pull-up
Box jump
sit-ups x 2 (20-18-16-...)

WOD - Monday, March 22, 2010

Three rounds for time of:
175-225 pound Deadlift, 10 reps
50 Double-unders

WOD - Friday, March 19, 2010

With a continuously running clock, do one pull-up and one 95 lb. push press the first minute, two pull-ups and two 95 lb. push presses the second minute, three pull-ups and three 95 lb. push presses the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

WOD - Thursday, March 18, 2010

Half Murph

The Pack
For time:
1/2 mile Run - See down and back map I sent you for 800m
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

FYI: Double these numbers for the Big Dawg Murph

WOD - Tuesday, March 16, 2010

Warm Up
2 min. jump rope (they are in the locker in Goodman that used to hold the bands)
30 situps
20 pushups
1 min. jump rope

15-12-9-6-3
95 lb. push press
Pullups - do as many without help as possible
Box Jump

WOD - Monday, March 15, 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps

Weekend WOD

Complete as many rounds in 20 minutes as you can of:
Run 400m
30 Wallball shots, 15 pound ball

WOD - Friday, March 12, 2010

Three Rounds
30 Double-unders
15 Tuck sit pull-ups - knees to chest (in place of L seat pull-ups)
35 pound dumbbells Squat clean, 15 reps

squat clean video

WOD - Thursday, March 11, 2010

Ten rounds for time of:
95 pound Deadlift, 10 reps
10 push-ups

WOD - Tuesday, March 9, 2010

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

This is what was posted on the site. My source for substitutions hasn't posted yet, so we'll have to make due. You guys in Branson will be doing that anyway. I'll post subs in the morning if I have them.

WOD - Monday, March 8, 2010

1:00

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Weekend WOD

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Remember, the sub for the muscle-up is 3 pullups and 3 dips or pushups for each muscle-up.

WOD - Friday, March 5, 2010

1:30

400m - then ...
3 rounds of:
15 squats
10 pullups
10 pushups
15 situps

then ...
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

SCALING

Big Dawgs
as Ex’d

Women - 155/95

The Porch:
12-9-6 reps of:
225 pound Deadlift
135 pound Overhead squat

Women - 155/95

Pack:
21-15-9 reps of:
155-185 pound Deadlift
75-95 pound Overhead squat

Women - 115-125/45-65

Puppies:
15-12-9 reps of:
45-95 pound Deadlift
15-25 pound Overhead squat

Buttercups
15-12-9 reps of:
25-45 pound Deadlift
pvc-15 pound Overhead squat

WOD - Thursday, March 4, 2010

Shoulder Press 3-3-3-3-3-3-3
a couple of rounds in you might want to try to PR (check the CrossFit Max Testing link to find yours)

1:00

But we can use the comment area to talk about a different time for the workout if Mike and Danny want to go earlier. Guy and I are going to do Tuesday's workout since we missed it (aren't we Guy).

WOD - Tuesday, March 2, 2010

12:00

8 rounds of:
Run 400 meters
Rest 90 seconds

WOD - Monday, March 1, 2010

1:00

Look Out . . . I messed up the workout (didn't see the "three rounds for time" text. Here is the CrossFit scaling and substitutions (1 muscleup = 3 dips & 3 pullups)

Big Dawgs:
As Rx’d - (Recommended at end of post)

Muscle ups are most often done on rings but bar muscle ups can be used. If you cannot do muscle ups, today you are not a Big Dawg.

The Porch:
Three rounds for time of:
15 Muscle-ups
100 Squats
25 GHD situps

Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)
50 Squats
25 Situps

Puppies:
Three rounds for time of:
10 Muscle-up progressions of your choice
35 Squats
15 Situps

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice
20 Squats
10 Situps

Rx'd - 3 rounds for time:
25 Muscleups
100 squats
50 situps on ball
50 back extensions on ball

WOD - Saturday, February 27, 2010

In case you're interested

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

WOD - Friday, February 26, 2010

1:00

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.