Five rounds of:
15 Dips
15 Burpee
15 Pull-ups
Run 800 meters (7 laps in Gates)
Monday, February 28, 2011
Friday, February 25, 2011
WOD – Monday, February 28, 2011
5 Rounds for Time
Round 1 – Carry set of DB’s (35’s & 40’s) from basement to 4th floor, then do 20 hanging cleans, then run down other stairwell to basement where you do 20 push-ups.
Rounds 2-5 – Run up stairs to 4th floor, 20 hanging cleans, down other stairwell to basement, 20 pushups.
Thursday, February 24, 2011
WOD - Friday, February 25, 2011
AMRAP (as many rounds as possible) 20 min.
10 pullups
15 situps on ball
10 shoulder press
15 back extensions on ball
.
10 pullups
15 situps on ball
10 shoulder press
15 back extensions on ball
.
Wednesday, February 23, 2011
WOD - Thursday, February 24, 2011
For time:
800 m.
30-35 lb. Dumbbell squat snatches, 50 reps
600 m.
Dumbbell squat snatches, 36 reps
400 m.
Dumbbell squat snatches, 20 reps
These are one-arm squat snatches, alternating arms.
800 m.
30-35 lb. Dumbbell squat snatches, 50 reps
600 m.
Dumbbell squat snatches, 36 reps
400 m.
Dumbbell squat snatches, 20 reps
These are one-arm squat snatches, alternating arms.
Monday, February 21, 2011
WOD - Tuesday, February 22, 2011
Five rounds for time of:
25-35-45 lbs.(barbell) overhead walking lunges, 50 feet (half-court)
21 Burpees
25-35-45 lbs.(barbell) overhead walking lunges, 50 feet (half-court)
21 Burpees
Sunday, February 20, 2011
WOD - Monday, February 21, 2011
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Thursday, February 17, 2011
WOD - Friday, February 18, 2011
Five rounds for time of:
Run 400 meters
15 Deadlift
30 Wall ball shots
Run 400 meters
15 Deadlift
30 Wall ball shots
Wednesday, February 16, 2011
Monday, February 14, 2011
WOD - Tuesday, February 15, 2011
As many rounds as possible in 20 min of:
10 Push-ups
20 Box jumps
10 Pull-ups
400 meters
10 Push-ups
20 Box jumps
10 Pull-ups
400 meters
Sunday, February 13, 2011
WOD - Monday, February 14, 2011
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Start at 30 or 35 lbs. Increase by 5 lbs. Adjust up or down as needed.
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Start at 30 or 35 lbs. Increase by 5 lbs. Adjust up or down as needed.
Thursday, February 10, 2011
WOD - Friday, February 11, 2011
Complete as many rounds as possible in 20 minutes of:
10 Push-ups
10 Pull-ups
10 Toes to bars
15 Wall-balls
10 Push-ups
10 Pull-ups
10 Toes to bars
15 Wall-balls
Wednesday, February 9, 2011
WOD - Thursday, February 10, 2011
Seven rounds for time of:
15 Kettlebell swing (45 lb. dumbbell if needed)
15 Power clean (from the floor) 65-75 lbs.
15 Box jumps, 24" box
* Sorry about Tuesday . . . didn't have internet access.
15 Kettlebell swing (45 lb. dumbbell if needed)
15 Power clean (from the floor) 65-75 lbs.
15 Box jumps, 24" box
* Sorry about Tuesday . . . didn't have internet access.
Sunday, February 6, 2011
Friday, February 4, 2011
Thursday, February 3, 2011
WOD - Thursday, February 3, 2011
For time:
Deadlift, 21 reps
400 meter Run
Deadlift, 18 reps
400 meter Run
Deadlift, 15 reps
400 meter Run
Deadlift, 12 reps
400 meter Run
Deadlift, 21 reps
400 meter Run
Deadlift, 18 reps
400 meter Run
Deadlift, 15 reps
400 meter Run
Deadlift, 12 reps
400 meter Run
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