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
Thursday, September 30, 2010
Wednesday, September 29, 2010
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
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings
10 Box jumps
Monday, September 27, 2010
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.
Sunday, September 26, 2010
Thursday, September 23, 2010
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
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
Wednesday, September 22, 2010
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
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
Monday, September 20, 2010
WOD - Tuesday, September 21, 2010
Filthy 50 Light
50 Wallballs
50 Sit-ups
50 Box Jumps
50 Back Extensions
50 Burpees
800 meters
50 Wallballs
50 Sit-ups
50 Box Jumps
50 Back Extensions
50 Burpees
800 meters
Sunday, September 19, 2010
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)
3 Max Deadlifts
25 Pushups
400 m.
If we have time after, let's work on handstands (against the wall)
Thursday, September 16, 2010
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
9-6-and 3 reps, for time of:
barbell Thrusters (push ourselves on the weight)
15-12-9
dips & pullups
Tuesday, September 14, 2010
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
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday, September 12, 2010
WOD - September 13, 2010
Three rounds:
15-12-and 9 reps,
95 pound barbell Thrusters
30-24-18 reps,
Pull-ups
15-12-and 9 reps,
95 pound barbell Thrusters
30-24-18 reps,
Pull-ups
Thursday, September 9, 2010
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
Three rounds for time of:
Run 800 meters
30 or 35 lb. dumbbell cleans (in each hand), 30 reps
30 Burpees
Wednesday, September 8, 2010
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.
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.
Monday, September 6, 2010
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
400 meters
95 pound Front squat, 10 reps
30 Sit-ups
20 Box jumps, 24 inch box
Thursday, September 2, 2010
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
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
Wednesday, September 1, 2010
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
75 lb. Thruster, 5 reps
75 lb. Hang Powercleans, 7 reps
75 lb. Sumo Deadlift High-pull, 9 reps
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