30 rounds for time of:
5 Wall ball shots
5 Push-ups (incline)
1 Power clean (heavy)
* Bring 10 coins or a smart phone app to help count rounds
Thursday, August 30, 2012
Tuesday, August 28, 2012
WOD - Thursday, August 30, 2012
4 Rounds:
50 Double unders
20 Wall ball
10 Renegade Rows (10-25 lbs.) video
* Steve has some hints
10 Pull-ups
10 Dips
50 Double unders
20 Wall ball
10 Renegade Rows (10-25 lbs.) video
* Steve has some hints
10 Pull-ups
10 Dips
Monday, August 27, 2012
WOD - Tuesday, August 28, 2012
run 400
25 burpees
25 back squats (135/95)
run 400
25 pullups
25 snatches (135/95)
run 400
25 pushups
25 burpee deadlifts (135/95)
*sets of 5 burpees followed by 5 deadlifts
run 400
25 incline pushups
25 clean and jerks (135/95)
30-MINUTE CAP!
25 burpees
25 back squats (135/95)
run 400
25 pullups
25 snatches (135/95)
run 400
25 pushups
25 burpee deadlifts (135/95)
*sets of 5 burpees followed by 5 deadlifts
run 400
25 incline pushups
25 clean and jerks (135/95)
30-MINUTE CAP!
Sunday, August 26, 2012
WOD - Monday, August 27, 2012
"Dirty 30"
30 Walking lunge steps
30 Pull-ups
30 Box jumps
30 Double-unders
30 Dips
30 Knees to elbows
30 Kettlebell swings
30 Sit-ups
30 Hang squat cleans, 35 lb. dumbbells
30 Back extensions
30 Wall ball
Thursday, August 23, 2012
WOD - Friday, August 24, 2012
3 rounds
Run 800m (3rd driveway)
50 thrusters (45 lbs.)
25 pushups (hands off the floor)
Run 800m (3rd driveway)
50 thrusters (45 lbs.)
25 pushups (hands off the floor)
Wednesday, August 22, 2012
WOD - Thursday, August 23, 2012
Five rounds for time of:
5 Deadlifts 275 lb. Rx'd (Women's scale is 185)
10 Burpees
5 Deadlifts 275 lb. Rx'd (Women's scale is 185)
10 Burpees
Tuesday, August 21, 2012
WOD - Tuesday, August 21, 2012
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
*Find the right weight progression for you (mine would have been something like 85-65-45).
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
*Find the right weight progression for you (mine would have been something like 85-65-45).
Monday, August 20, 2012
Friday, August 17, 2012
WOD - Friday, August 17, 2012
3 Round for Time of:
5 Deadlift (heavy)
10 Pullups
15 Box jump
20 Wallball
5 Deadlift (heavy)
10 Pullups
15 Box jump
20 Wallball
Thursday, August 16, 2012
WOD - Thursday, August 16, 2012
8 MIN AMRAP
200M Run
20 Push ups
REST 1 MIN
8 MIN AMRAP
15 KB Swings 35/53
15 Toes to Bar
200M Run
20 Push ups
REST 1 MIN
8 MIN AMRAP
15 KB Swings 35/53
15 Toes to Bar
Monday, August 13, 2012
WOD - Tuesday, August 14, 2012
21-15-9
Push press
Walking lunges
Kettlebell swings
Squats w/kettlebell
Pushups
Wallball
Pullups
Box Jump
Push press
Walking lunges
Kettlebell swings
Squats w/kettlebell
Pushups
Wallball
Pullups
Box Jump
WOD - Monday, August 13, 2012
20 min. AMRAP (as many rounds as possible)
200 m.
10 Wallball
10 Hanging snatches
200 m.
10 Wallball
10 Hanging snatches
Sunday, August 12, 2012
Wednesday, August 8, 2012
WOD - Thursday, August 9, 2012
400m run
30 Back Squats
30 Push Press (same weight for both)
30 Lunges (each leg!)
30 Burpees
400m run
30 Back Squats
30 Push Press (same weight for both)
30 Lunges (each leg!)
30 Burpees
400m run
Monday, August 6, 2012
WOD - Tuesday, August 7, 2012
3 Rounds for time of:
400m Run
30 Wall Balls (20/14)
15 Box Jumps (24/20)
400m Run
30 Wall Balls (20/14)
15 Box Jumps (24/20)
Sunday, August 5, 2012
Friday, August 3, 2012
WOD - Friday, August 3, 2012
5 Laps in the AC (Academic Center)
15 Burpees at the bottom
30 Situps at the top
15 Burpees at the bottom
30 Situps at the top
Wednesday, August 1, 2012
WOD - Thursday, August 2, 2012
"Meet you at the Track"
6 Rounds
20 Burpees
1 lap (300 m.)
30 Kettlebell swings
1 lap
40 Situps
1 lap
50 Double-unders
1 lap
60 Air Squats
1 lap
200' Bear crawl
1 lap
If we are all done loading up equipment from Goodman, just come down to the track around the tennis courts.
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