2 RFT
200M Run
30 Box Jumps
400M Run
20 Back Squats 95/135
200M Run
10 Push Jerks 95/135
Thursday, January 31, 2013
Wednesday, January 30, 2013
Thursday, Thursday, January 31, 2013
"Fight Gone Bad"
One minute at each station with running clock for three rounds (one minute break between each round)
Push Press - 65 lbs.
Kettle Bell - 45 lbs.
Box Jump
Wallball - 20 lbs.
Sumo Deadlift High Pull - 65 lbs.
One minute at each station with running clock for three rounds (one minute break between each round)
Push Press - 65 lbs.
Kettle Bell - 45 lbs.
Box Jump
Wallball - 20 lbs.
Sumo Deadlift High Pull - 65 lbs.
Monday, January 28, 2013
WOD - Tuesday, January 29
Fight Gone Bad Warm-up
300 m.
20 Push ups
300 m.
20 Squats holding your kettle bell
300 m.
20 Kettle bell swings
300 m.
20 Wall ball
300 m.
20 Sumo high pull w/kettle bell
300 m.
20 Push ups
300 m.
20 Squats holding your kettle bell
300 m.
20 Kettle bell swings
300 m.
20 Wall ball
300 m.
20 Sumo high pull w/kettle bell
Sunday, January 27, 2013
Thursday, January 24, 2013
Wednesday, January 23, 2013
Monday, January 21, 2013
WOD - Tuesday, January 22, 2013
AMRAP in 18 min:
10 Deadlift
15 Wallball
20 Situps
Bear crawl - down & back
10 Deadlift
15 Wallball
20 Situps
Bear crawl - down & back
Sunday, January 20, 2013
WOD - Monday, January 21, 2013
30-20-10-5
Box Jumps 20/24
Power Cleans 55/75 (or Push press)
Front Squats 55/75
Box Jumps 20/24
Power Cleans 55/75 (or Push press)
Front Squats 55/75
Thursday, January 17, 2013
WOD - Friday, January 18, 2013
"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
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
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
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
Wednesday, January 16, 2013
WOD - Thursday, January 17, 2013
"The Box"
12 min. AMRAP
10 Incline pushups
10 Dips
10 Bent over rows (5 each arm)
10 Box jump
*All stations done at your box
12 min. AMRAP
10 Incline pushups
10 Dips
10 Bent over rows (5 each arm)
10 Box jump
*All stations done at your box
Monday, January 14, 2013
Sunday, January 13, 2013
WOD - Monday, January 14, 2013
Pullups 25-20-15-10
Air Squats 50-40-30-20
Sit ups 50-40-30-20
600 m.
* 4 graduated rounds with a run at the end
Thursday, January 10, 2013
Wednesday, January 9, 2013
WOD - Tuesday, January 8, 2013
"WAGE's of Sin"
3 rounds of 4 stations. As many reps as possible. Running clock with 1 minute at each station then 1 minute rest between first and second round. 2 minute rest between second and third round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight
1 pt. for every rep.
Run and scored like "Fight Gone Bad"
Monday, January 7, 2013
WOD - Monday, January 7, 2013
"Death by Wallball"
On the first minute perform 1 wall ball. On the second minute perform 2, etc. Until you can no longer perform the required number of reps within the minute. Each round starts on the minute, every minute, increasing the number of reps by 1.
Thursday, January 3, 2013
WOD - Friday, January 4, 2013
Bench Press Day
4 sets of 3 reps of your 3 rep max. (partner helping where needed)
2 sets of as many presses as possible at 75% of 3 rep max
2 sets of as many presses as possible at 50% of 3 rep max
4 sets of 3 reps of your 3 rep max. (partner helping where needed)
2 sets of as many presses as possible at 75% of 3 rep max
2 sets of as many presses as possible at 50% of 3 rep max
Wednesday, January 2, 2013
Tuesday, January 1, 2013
WOD - Wednesday, January 2, 2013
Five rounds for time of:
10 Toes to bar
10 Power snatch (75 listed)
10 Wall balls
10 Toes to bar
10 Power snatch (75 listed)
10 Wall balls
Subscribe to:
Comments (Atom)
