13.3
150 Wallball
90 Double unders
Sunday, December 22, 2013
Thursday, December 19, 2013
Wednesday, December 18, 2013
Monday, December 16, 2013
Sunday, December 15, 2013
Thursday, December 12, 2013
Wednesday, December 11, 2013
WOD - Thursday, December 12, 2013
4 Rounds
10 Push press (heavy)
10 Box jump - 24"
10 Burpees
10 Deadlift (same bar)
10 Push press (heavy)
10 Box jump - 24"
10 Burpees
10 Deadlift (same bar)
Monday, December 9, 2013
WOD - Tuesday, December 10, 2013
SWOD
3 sets max pullups
5 Rounds
20 Kettlebell swings
.20 miles on the treadmill
3 sets max pullups
5 Rounds
20 Kettlebell swings
.20 miles on the treadmill
Sunday, December 8, 2013
WOD - Monday, December 9, 2013
Snatch Ladder Plus
30 Snatch 45/65
30 DUBS
30 Snatch 75/95
30 DUBS
30 Snatch 95/115
30 DUBS
5 Snatch 115/135
30 Snatch 45/65
30 DUBS
30 Snatch 75/95
30 DUBS
30 Snatch 95/115
30 DUBS
5 Snatch 115/135
Wednesday, December 4, 2013
WOD - Thursday, December 5, 2013
12 Min. AMRAP
8 Pushups
12 Box jump - 24"
16 Kettlebell swing
20 Situps
8 Pushups
12 Box jump - 24"
16 Kettlebell swing
20 Situps
Monday, December 2, 2013
WOD - Tuesday, December 3, 2013
"Clair"
2 Rounds:
Bear crawl down - 5 burpees
Bear crawl back - 5 burpees
Farmer's carry down and back - 10 burpees
Farmer's carry down and back - 10 burpees
50 DUBS
2 Rounds:
Bear crawl down - 5 burpees
Bear crawl back - 5 burpees
Farmer's carry down and back - 10 burpees
Farmer's carry down and back - 10 burpees
50 DUBS
Sunday, December 1, 2013
WOD - Monday, December 2, 2013
Pilot Games 11.6
Complete as many rounds and reps as possible in 7 minutes of:
3 Thrusters - 90 lbs.
3 Chest to bar pullups
6 Thrusters - 90 lbs.
6 Chest to bar pullups
9/9
12/12
etc.
Thruster must be full depth on the squat and locked out on the press. Thruster must move from squat to press overhead in one movement. No stopping in the rack position and then pressing overhead.
Collarbone above the bar on pullups. EVERY PULLUP BEGINS IN THE FULL HANG POSITION.
Level 2
Thrusters at 65 lbs.
Regular pullups
If you move to Level 2 start over at the round of 3. Count number of reps at Rx and then reps at Level 2.
Complete as many rounds and reps as possible in 7 minutes of:
3 Thrusters - 90 lbs.
3 Chest to bar pullups
6 Thrusters - 90 lbs.
6 Chest to bar pullups
9/9
12/12
etc.
Thruster must be full depth on the squat and locked out on the press. Thruster must move from squat to press overhead in one movement. No stopping in the rack position and then pressing overhead.
Collarbone above the bar on pullups. EVERY PULLUP BEGINS IN THE FULL HANG POSITION.
Level 2
Thrusters at 65 lbs.
Regular pullups
If you move to Level 2 start over at the round of 3. Count number of reps at Rx and then reps at Level 2.
Monday, November 25, 2013
WOD - Tuesday, November 26, 2013
1 mile
50 Situps
40 Kettlebell
30 Wallball
20 Pullups (try chest to bar)
1 mile
50 Situps
40 Kettlebell
30 Wallball
20 Pullups (try chest to bar)
1 mile
Sunday, November 24, 2013
WOD - Monday, November 25, 2013
Pilot Games 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar facing burpees
30 Overhead squats - 110 lbs.
10 Muscle-ups
Burpees - Chest must make contact with the floor. You must jump over the bar with two feet brought side by side. If you fail to jump off two feet you may turn around and attempt jump again without having to do another burpee. No standard to meet when rising from the burpee.
Overhead Squat - must reach full depth on the squat and maintain control of bar in locked out position at the top with feet stationary underneath shoulders.
IMPORTANT: Level 2 weight for overhead squats is 75 lbs.
If all reps are done at 75 lbs the number of reps completed at this level will be used to break ties and no muscle-ups are attempted. Log time when the last overhead squat is completed if before 10 min. time as elapsed. You may load the bar with 75 lbs. to start if you choose.
If you complete even one rep at 110 there is no need to log time but you may move to 75 lbs. at any point. You will log the number of reps at 110 plus the number completed at 75 (30 reps total).
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar facing burpees
30 Overhead squats - 110 lbs.
10 Muscle-ups
Burpees - Chest must make contact with the floor. You must jump over the bar with two feet brought side by side. If you fail to jump off two feet you may turn around and attempt jump again without having to do another burpee. No standard to meet when rising from the burpee.
Overhead Squat - must reach full depth on the squat and maintain control of bar in locked out position at the top with feet stationary underneath shoulders.
IMPORTANT: Level 2 weight for overhead squats is 75 lbs.
If all reps are done at 75 lbs the number of reps completed at this level will be used to break ties and no muscle-ups are attempted. Log time when the last overhead squat is completed if before 10 min. time as elapsed. You may load the bar with 75 lbs. to start if you choose.
If you complete even one rep at 110 there is no need to log time but you may move to 75 lbs. at any point. You will log the number of reps at 110 plus the number completed at 75 (30 reps total).
Friday, November 22, 2013
WOD - Saturday, November 23, 2013
Pilot Games 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
Dead lift must be completed in full upright position with shoulders pulled back.
Must maintain full standing control at the top of the box for rep to count.
Complete as many rounds and reps as possible in 15 minutes of:
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
Dead lift must be completed in full upright position with shoulders pulled back.
Must maintain full standing control at the top of the box for rep to count.
Thursday, November 21, 2013
Wednesday, November 20, 2013
WOD - Thursday, November 21, 2013
Pilot Games 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches - 65lbs
- Level 2 - 90 Single-unders. You must chose either DUBS or singles, and stay with that for the entire WOD. Only reps completed may be counted, not just attempted. Rope must travel completely under both feet to count.
- Snatch must be locked out at the top and bar behind the ears. Feet must be at least shoulder width apart and under the body.
- Bumper plates must touch the ground after every rep. If using small iron plates bar must be under the knees after every rep.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches - 65lbs
- Level 2 - 90 Single-unders. You must chose either DUBS or singles, and stay with that for the entire WOD. Only reps completed may be counted, not just attempted. Rope must travel completely under both feet to count.
- Snatch must be locked out at the top and bar behind the ears. Feet must be at least shoulder width apart and under the body.
- Bumper plates must touch the ground after every rep. If using small iron plates bar must be under the knees after every rep.
Monday, November 18, 2013
WOD - Tuesday, November 19, 2013
3 Rounds
800 m. on the treadmill
30 Pushups
40 situps
50 Double unders
800 m. on the treadmill
30 Pushups
40 situps
50 Double unders
Sunday, November 17, 2013
WOD - Monday, November 18, 2013
Pilot Games 11.3
Complete as many rounds/reps as possible in 5 minutes of:
1 Squat clean (135 lbs.)
1 Jerk (135 lbs.)
Level 2
1 Squat clean (75 lbs.)
1 Jerk (75 lbs.)
- Get full depth on your squat. Not going low enough is a no rep and you'll have to squat clean again. The easiest way to determine depth is that your lower leg (shin) and upper leg (thigh) are at a 90 degree angle or less (butt below your knees). Judges will be watching for this. You are free to clean the weight and then squat, or you can catch the weight as you are moving to the squat position.
- The bar must be fully locked out over your head (hold it for a beat for the judge to say "good"). If you fail on the press you need to go back and clean the bar to the rack position and try again. You do not get a point credit for the cleaning the bar again. The only time you get 1 point for just the squat clean is if it is your last rep before time expires (hence Jim's 29 points).
- Every athlete must set up the bar with 135 lbs. to start, even if you plan to move right to 75 lbs. You may decide at any point to drop to the level 2 weight at any point, but change plates yourself.
- If you were to complete one round at 135 lbs. and then did one squat clean you will report your score as 3 + ____ (the number of reps completed at level 2). When you move to level 2 start with the squat clean regardless of were you ended at 135 lbs.
Not doing 11.3?
Pick a WOD from last week that you missed (or want to do again)
Complete as many rounds/reps as possible in 5 minutes of:
1 Squat clean (135 lbs.)
1 Jerk (135 lbs.)
Level 2
1 Squat clean (75 lbs.)
1 Jerk (75 lbs.)
- Get full depth on your squat. Not going low enough is a no rep and you'll have to squat clean again. The easiest way to determine depth is that your lower leg (shin) and upper leg (thigh) are at a 90 degree angle or less (butt below your knees). Judges will be watching for this. You are free to clean the weight and then squat, or you can catch the weight as you are moving to the squat position.
- The bar must be fully locked out over your head (hold it for a beat for the judge to say "good"). If you fail on the press you need to go back and clean the bar to the rack position and try again. You do not get a point credit for the cleaning the bar again. The only time you get 1 point for just the squat clean is if it is your last rep before time expires (hence Jim's 29 points).
- Every athlete must set up the bar with 135 lbs. to start, even if you plan to move right to 75 lbs. You may decide at any point to drop to the level 2 weight at any point, but change plates yourself.
- If you were to complete one round at 135 lbs. and then did one squat clean you will report your score as 3 + ____ (the number of reps completed at level 2). When you move to level 2 start with the squat clean regardless of were you ended at 135 lbs.
Not doing 11.3?
Pick a WOD from last week that you missed (or want to do again)
Thursday, November 14, 2013
WOD - Friday, November 15, 2013
Tabata This:
Treadmill @ 10% incline
Kettlebell swings
Squats holding kettlebell
Hollow rocks
*8 rounds of each, then move to the next station. 20 sec. work, 10 sec. rest. Go immediately from on station to the next with no rest.
Treadmill @ 10% incline
Kettlebell swings
Squats holding kettlebell
Hollow rocks
*8 rounds of each, then move to the next station. 20 sec. work, 10 sec. rest. Go immediately from on station to the next with no rest.
Wednesday, November 13, 2013
Monday, November 11, 2013
WOD - Tuesday, November 12, 2013
30 Snatch - 45/65 lbs.
20 Snatch - 75/95 lbs.
10 Snatch - 95/115 lbs.
5 Snatch - 115/135 lbs.
then
5 Rounds
1 Suicide (1/4, 1/2, 3/4, full, and back)
15 Dips
30 Sit ups
20 Snatch - 75/95 lbs.
10 Snatch - 95/115 lbs.
5 Snatch - 115/135 lbs.
then
5 Rounds
1 Suicide (1/4, 1/2, 3/4, full, and back)
15 Dips
30 Sit ups
Sunday, November 10, 2013
WOD - Monday, November 11, 2013
Roaring 20′s
2 Rounds
20 Thrusters - 55% of body weight
20 Burpee Box Jumps - 24"
20 OH Lunges with 45 lb bar
20 Burpee Box Jumps - 24"
20 OH Lunges with 45 lb bar
Wednesday, November 6, 2013
WOD - Thursday, November 7, 2013
3 Rounds:
25 SDLHP 95/65
50 Situps
25 Push press 95/65
50 Back extensions
25 SDLHP 95/65
50 Situps
25 Push press 95/65
50 Back extensions
Monday, November 4, 2013
Sunday, November 3, 2013
WOD - Monday, November 4, 2013
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 45 lbs.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 45 lbs.
Thursday, October 31, 2013
WOD - Friday, November 1, 2013
5 Rounds
15 Dumbell burpee box step over
2 Snatch (heavy)
10 Clean (same weight)
*Burpee with dumbells then step over the top of the to a new burpee on other side (30-45 lbs.)
15 Dumbell burpee box step over
2 Snatch (heavy)
10 Clean (same weight)
*Burpee with dumbells then step over the top of the to a new burpee on other side (30-45 lbs.)
Wednesday, October 30, 2013
WOD - Thursday, October 31, 2013
SWOD
5x3 Bench press
WOD
12 min. AMRAP
6 Turkish getups (3 each arm) 30/45 lbs. dumbells
12 Renegade rows (6 each arm)
12 Power snatch (6 each arm)
5x3 Bench press
WOD
12 min. AMRAP
6 Turkish getups (3 each arm) 30/45 lbs. dumbells
12 Renegade rows (6 each arm)
12 Power snatch (6 each arm)
Monday, October 28, 2013
WOD - Tuesday, October 29, 2013
5 Rounds
5 Clean and Jerk 65%
10 Pullups
10 Box Jumps
10 KB Swings
10 Dips
5 Clean and Jerk 65%
10 Pullups
10 Box Jumps
10 KB Swings
10 Dips
Sunday, October 27, 2013
WOD - Monday, October 28, 2013
20 Pieces of Angie
5 Pullups
5 Pushups
5 Situps
5 Squats
20 rounds for time
5 Pullups
5 Pushups
5 Situps
5 Squats
20 rounds for time
Friday, October 25, 2013
WOD - Saturday, October 26, 2013
2 Rounds
50 Push Press – 75 lbs.
50 Squats holding kettlelbell
50 Kettlebell swing – 45 lbs.
50 burpee to box jump – 24”
Thursday, October 24, 2013
WOD - Friday, October 25, 2013
5 Rounds
5 Tall Box Jumps
5 Deadlift - body weight
5 Wall walks
5 Snatch - 50% of body weight
Rx'd was 150% and 65% of body weight
5 Tall Box Jumps
5 Deadlift - body weight
5 Wall walks
5 Snatch - 50% of body weight
Rx'd was 150% and 65% of body weight
Wednesday, October 23, 2013
Monday, October 21, 2013
Sunday, October 20, 2013
Thursday, October 17, 2013
WOD - Friday, October 18, 2013
"Whitten"
Five rounds of:
22 Kettlebell swings, 50 lbs.
22 Box jump, 24"
Run 400 meters
22 Burpees
22 Wall ball shots, 20 lbs.
Five rounds of:
22 Kettlebell swings, 50 lbs.
22 Box jump, 24"
Run 400 meters
22 Burpees
22 Wall ball shots, 20 lbs.
Wednesday, October 16, 2013
WOD - Thursday, October 17, 2013
5 Rounds for time of:
10 Push Press 135/95 for all
10 Back squats
15 Deadlift
Going big Friday:)
Monday, October 14, 2013
Sunday, October 13, 2013
Thursday, October 10, 2013
WOD - Friday, October 11, 2013
5 Rounds for time of:
5 Dumbell hanging cleans
15 Pushups
15 Wallball
then 800 m.
5 Dumbell hanging cleans
15 Pushups
15 Wallball
then 800 m.
Wednesday, October 9, 2013
WOD - Thursday, October 10, 2013
“Rankel”
20 Min. AMRAP of:
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
20 Min. AMRAP of:
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Monday, October 7, 2013
WOD - Tuesday, October 8, 2013
20 Min. AMRAP
10 Push press - 115/85
10 Kettlebell - 50 lbs.
10 Box jumps - 24"
10 Push press - 115/85
10 Kettlebell - 50 lbs.
10 Box jumps - 24"
Sunday, October 6, 2013
WOD - Monday, October 7, 2013
"DT"
Five rounds for time of:
Deadlift, 12 reps (155/105 lbs.)
Hang power clean, 9 reps
Push jerk, 6 reps
then 800 m.
Five rounds for time of:
Deadlift, 12 reps (155/105 lbs.)
Hang power clean, 9 reps
Push jerk, 6 reps
then 800 m.
Thursday, October 3, 2013
WOD - Friday, October 4, 2013
"The Bar"
Use a 45 lbs bar for all exercises:
50 Thrusters
One hand carry around the gym
50 Hanging snatch
One hand carry around the gym
50 Push press
One hand carry around the gym
50 SDHP
One hand carry around the gym
50 overhead squat
Use a 45 lbs bar for all exercises:
50 Thrusters
One hand carry around the gym
50 Hanging snatch
One hand carry around the gym
50 Push press
One hand carry around the gym
50 SDHP
One hand carry around the gym
50 overhead squat
Wednesday, October 2, 2013
WOD - Thursday, October 3, 2013
5 Rounds for time:
4 Wall walks
8 Bent over rows (each arm)
16 Sit ups
32 DUBS
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