WOD - Wednesday, December 31, 2014

Run 400 meters
15 Clean and jerk - 125 lbs.
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball -  20-lb. ball
Run 400 meters
45 Kettlebell swings, 45 lbs.
Run 400 meters
45 Dips
Run 400 meters
15 Front squats - 125 lbs.
Run 400 meters

WOD - Tuesday, December 23, 2014

2 rounds:

12 Burpee over bar
12 Overhead squats (95 lbs)
12 Burpee over bar
12 Thrusters (95 lbs)
12 Burpee over bar
12 Snatch (95 lbs)

WOD - Monday, December 22, 2014

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

WOD - Friday, December 19, 2014

5 Round for time of:
50 Double unders
25 Knees to elbow
Overhead walk with 95 lb. bar overhead - one trip down court

WOD - Thursday, December 18, 2014

SWOD
3 rep max bench press
then as many reps as possible at:
80%
60%
40%
Bar

WOD
2 miles

WOD - Tuesday, December 16, 2014

 "Drescher"

21-15-9
Snatch - 95/75 lbs.
Pullups

WOD - Monday, December 15, 2014

Tabata - Heavy Bar
Bar @ 95 lbs. - 20/10

8 rounds for max reps of:
Hang Power Clean
Push Press

Rest 2 minutes then...

Sumo dead lift high-pull
Back squat

WOD - Friday, December 12, 2014

5 Rounds
10 - Dumbbell Burpee to thruster - 30 lbs.
15 - Kettlebell
20 - Sit-ups

WOD - Thursday, December 11, 2014

15 Min. AMRAP
9 Deadlift - 155 lbs.
12 Push ups
15 Box jumps

WOD - Tuesday, December 9, 2014

Four Rounds 
10 Deadlift 185 
.40 on treadmill

(0) Post your comments 

WOD - Monday, December 8, 2014

AMRAP in 12 min.
7 Burpees
7 Front Squats 135/115 lbs. (from rack)
30 Dubs

2 min. rest then 30 pullups.

WOD - Friday, December 5, 2014

For Time:
50 Dubs
40 Wall ball
30 Kettle bell
20 Box jump
10 Pull ups
50 Ab mat sit ups
10 Pull ups
20 Box jump
30 Kettle bell
40 Wall ball
50 Dubs

WOD - Thursday, December 4, 2014

4 Rounds
5 Wall climbs
15 Knees to elbow
20 Alternating jumping lunges

WOD - Tuesday, December 2, 2014

EMOTM for 10 minutes of:
1x Clean
2x Push Jerk
3x Hang Power Clean
(70% of push jerk 1RM)

***Ideally this should take no more than 30 seconds leaving you with
approximately 30 seconds of rest. This EMOTM is not meant to be a butt kicker. It's specifically designed to be a timed work/ rest cycle.***

WOD - Monday, December 1, 2014

Three rounds
1 minute at each station, rest 1 minute between rounds of:
Burpees
Power Snatch (75/55#)
Box Jump (24/20")
Thruster (75/55#)
Pull Ups

Score = total reps for all 3 rounds

WOD - Tuesday, November 25, 2014

“Lucky Sevens"

Complete as many rounds and reps as possible in 7 minutes of:
7x Box Jumps  - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.

WOD - Monday, November 24, 2014

"Karen"

150 Wallball - 20 lbs.

WOD - Friday, November 21, 2014

Treadmill Ladder

Start at 10 degrees incline and 4 mph.  Every minute lower by 1 degree and increase .5 mph.  At 11 minutes you are flat and 9 mph.  After that each minute decrease .5 mph and increase 1 degree.  Keep up the pattern until you get off the treadmill.

WOD - Thursday, November 20, 2014

15 Min. AMRAP
10 Push-ups
15 Overhead squat - 45 lb. bar
20 Sit-ups
25 Dubs

WOD - Monday, November 17, 2014

400 m
20 Hanging snatch - 75 lbs.
400 m
20 Hanging snatch - 75 lbs.

400 m
20 Hanging snatch - 75 lbs.

400 m.

WOD - Thursday, November 13, 2014

3 Rounds
50 DUBS
Farmer's carry - down and back - 45 lb. plates
50 Situps
45 lbs. overhead - down and back

WOD - Tuesday, November 11, 2014

15 min. AMRAP
9 Deadlift - 155 lbs.
12 Pushups
15 Box jump - 24"

WOD - Monday, November 10, 2014

5 Rounds
200 m.
15 Wallball
10 Pull-ups

WOD - Thursday, November 6, 2014

11.3

As many reps as possible in 5 min.
Squat clean & jerk - 135 lbs.

WOD - Tuesday, November 4, 2014

21-15-9
Box jump
Snatch - 75 lbs
Back squat - 75 lbs.

WOD - Monday, November 3, 2014

10 Min. AMRAP
10 Wallball
10 Hand release Burpees pull-ups
20 Sit-ups

Then
1400 m.
Down to Liberty.

WOD - Friday, October 31, 2014

For time:
1 mile on treadmill at 10% incline.

Clock starts with treadmill still.

WOD - Thursday, October 30, 2014

Tabata 
8 Rounds, 20 seconds on/10 seconds rest
Kettlebell
Plank hold
Bent over Row - alternate arms each round
DUBS

WOD - Tuesday, October 28, 2014

"50/400"

50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Run 400 meters

WOD - Monday, October 27, 2014

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

WOD - Thursday, October 23, 2014

 "Gym Floor Ladder"

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Tuesday, November 21, 2014

5 Rounds
10 Pull-ups
20 Grass hoppers
10 Push-ups - Hand release
20 Situps

WOD - Monday, October 20, 2014

AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing
And so on..

WOD - Friday, October 17, 2014

5 Rounds
400 m.
5 Power snatch - 95 lbs.
5 Clean & Press- 95 lbs.

WOD - Thursday, October 16, 2014

"Roof top"

21-18-15-12-9-6-3 reps for time:
Wall ball
Double-unders
Walking lunges

100 m. between each round

WOD - Tuesday, October 14, 2014

13 Min. AMRAP
10 Hanging clean - 115 lbs.
20 Box jump - 24"

Short rest and 100 Dubs for fun

WOD - Monday, October 13, 2014

 SWOD
15 Push press (heavy)

21-15-9

SDHP 75 lbs.
Bar facing burpees

WOD - Friday, October 10, 2014

800 m.

3 Rounds
15 Deadlift 225 lbs.
30 Kettlebell swing
45 Sit-ups

800 m.

WOD - Thursday, October 9, 2014

For time:
20 Thrusters
20 Power Cleans
20 Push press
20 Overhead squats
20 Front squats

95lb barbell. Scaled to 75lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill
once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

WOD - Tuesday, October 7, 2014

3 Rounds
15 Pullups
15 Burpee Box Jump Step Over
30 Pistols (alternating leg)
50 DUBS

WOD - Monday, September 8, 2014

Do a WOD you missed last week.

or

Run 2.7 miles
Out the back of Goodman
Through the alley to Liberty
Liberty Drive to Mishawaka (Dead end)
and back

WOD - Friday, October 3, 2014

21-15-9 COMPLEX

For time: Use the same weight for the lifts (115 lb/ 95 lb/ 75lb)

8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

May sub muscle ups for jumping muscle ups

WOD - Thursday, October 2, 2014

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. 

One point is given for each rep.

WOD - Tuesday, September 30, 2014

5 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.

WOD - Monday, September 29, 2014

For time:

45lb barbell Overhead squat, 50 reps

100 Abmat sit-ups 

65/75lb Overhead squat, 25 reps

50 Toes-to-bar

95/115lb Overhead squat, 10 reps

20 GHD sit-ups (located in weight room)
---may sub ghd for box sit ups

WOD - Thursday, September 25, 2014

7 Rounds
7 Deadlift - 225/185
7 Incline pushups - window sill
7 Pullups

WOD - Tuesday, September 23

4 Rounds

400 m.

20 Box jump step-overs - 24"

WOD - Monday, September 22, 2014

21-15-9

Squat Snatch 75 lbs. (each rep from the ground)
Burpees

WOD - Friday, September 19, 2014

 For time:
400 m.
40 Kettlebell - 45 lbs.
400 m.
40 SDHP with Kettlebell
400 m.
40 Squat w/Kettlebell
400 m.

WOD - Thursday, September 18, 2014

4 Rounds

20 Wallball
30 Pushups
40 Situps
50 DUBS

WOD - Tuesday, September 16, 2014

2 Rounds
15 Box jump 30/24" - 24" is scaled WOD
10 Pullups
25 Box jump 24"
10 Pullups
35 Box jump 18"
10 Pullups

WOD - Monday, September 15, 2014

3 Rounds
20 Floor walks
20 Hanging snatch - 75 lbs.
800 m.

*From standing position put hands on floor and walk hands down to full prone position then walk hands back up to standing position for one rep.

WOD - Thursday, September 11, 2014

For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

WOD - Tuesday, September 9, 2014

AMRAP in 18 min. 
10 Pull-ups
10 Burpees
10 Toes to bar
20 Sit-ups

WOD - Monday, September 8, 2014

SWOD
Back squats - as many reps as possible at:
90% of 1 rep max
75%
50%

WOD
50 dips on either the rings or dip rack in lifting room.
Then
1.7 mile run (alley to Liberty to Jefferson and back).

WOD - Friday, September 5, 2014

Tabata - 20 sec. work/10 sec. rest
4 Stations of 8 rounds each
Pull-ups
Plank hold
Jumping lunges
Burnt over row - 45 lbs.

WOD - Thursday, September 4, 2014

4 Rounds
400 m.
25 Kettlebell swings - 45 lbs.
50 Sit-ups

WOD - Tuesday, September 2, 2014

5 Shoulder to overhead - 135 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
30 S2OH - 75 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
5 S2OH - 135 lbs.

WOD, Friday, August 29, 2014

Wallball ladder (with burpees)

Using a 1 minute running clock, go as long as you can as follows:

Do one wallball the first minute, two the second minute, three the third, and so on.
Each minute begins with 3 burpees.

WOD - Thursday, August 28, 2014

AMRAP in 15 min.
5 Power Cleans 135 lbs.
10 Knees to Elbow
15 Pushups

WOD - Tuesday, August 26, 2014

"Isabelle"

30 Power Snatch - 95 lbs.

Full recovery then:
50 Burpee Box Jumps

WOD - Monday, August 25, 2014

800 m.

3 Rounds
10 Hanging Cleans - 115/95
15 Pull-ups
20 Wallball
25 Sit-ups

800 m.

WOD - Friday, August 22, 2014

4 Rounds
Sprint down and back twice
Bear crawl down and back 
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead

WOD - Thursday, August 21, 2014

SWOD
5x3 Bench press

WOD
12 min. AMRAP
12 Box jump step-overs
10 Dips
8 T2B

WOD - Tuesday, August 19, 2014

5 Rounds
400 m.
40 Situps
20 Pushups

WOD - Monday, August 18, 2014

SWOD
5-4-3-2-1 Back squat

WOD
50-40-30-20-10 Dubs
12-10-8-6-4 Dumbell hanging snatch - 45 lb.
12-10-8-6-4 Burpee pull-up

WOD - Friday, August 16, 2014

2 Rounds
20 power clean and press - 105 lbs.
30 jumping lunges
40 situps
50 Dubs

then
50 pullups

WOD - Thursday, August 14, 2014

50-30-10 reps of:

Wallball
Double unders
Sit ups

WOD - Tuesday, August 12, 2014

3 Rounds
20 Hanging squat cleans - 40 lb. dumbells
20 Toes to bar

WOD - Monday, August 11, 2014

Do last Friday's WOD

WOD - Friday, August 8, 2014

10 1-minute rounds of:
225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Final score is total number of burpees completed.

WOD - Thursday, August 7, 2014

Warm Up
General warm up and stretching
then
4 Rounds - 15 seconds on each:
Jumping jacks
Air squats
Burpee
Grasshoppers
then
4 Rounds:
Sprint down
Walking lunge back

"Imlay City"

100 Air squats
15 push press - 95 lbs.
75 squats
12 jerk press- 115 lbs.
50 squats
9 push press - 95 lbs.
25 squats
6 jerk press

WOD - Tuesday, August 5, 2014

10-9-8-7-6-5-4-3-2-1 reps for time.
KB Swings 
Push-ups
Pull-ups
Air squats

WOD - Monday, August 4, 2014

Hang power snatch 5-5-5-5-5

Your are looking for a heavy weight you can snatch 5 times unbroken.  Go up or down weight as needed.

WOD - Friday, August 1, 2014

"Meet you at the Track"

20 Burpees
1 lap (300 m.)
30 Kettlebell swings
1 lap
40 Situps
1 lap
50 Air squats
1 lap
60 Double-unders
1 lap
200'  Bear crawl
1 lap

WOD - Thursday, July 31, 2014

3 Rounds

20 Pull-ups (as many strict as possible)
Bear crawl - down and back
Farmer's carry - down and back
20 Dips

WOD - Tuesday, July 29, 2014

Karen's Big Brother

50 Wallball @ 25 lbs.
50 Abmat situps
50 Wallball @ 20 lbs.
50 Abmat situps
50 Wallball @ 15 lbs.
50 Abmat situps

WOD - Monday, July 28, 2014

3 Rounds
20 Burpee box jump
15 Toes to bar
10 Deadlift - 185 lbs.
50 Dubs

WOD - Friday, July 25, 2014

20 minute AMRAP:
10 push presses (115/80)
10 swings (45)
10 box jumps 24'

WOD - Thursday, July 17, 2014

7th Heaven 

7 rounds for time:
7 thrusters (95/65)
7 pull-ups
7 burpees

WOD - Tuesday, July 15, 2014

 4 Rounds
20 Jumping lunches
20 Kettlebell swings - 45 lbs.
20 Box jump

WOD - Monday, July 14, 2014

800 m. - 14 Deadlift (85% of max)
400 m. - 12 Deadlift
200 m. - 10 DL
200 m. - 8 DL
400 m. - 6
800 m. - 4

WOD - Friday, July 11, 2014

15 min. AMRAP
5 Dumbbell snatches left arm (Hanging) - 45 lbs.
5 Dumbbell snatches right arm (Hanging)
10 Burpees

WOD - Tuesday, July 8, 2014

14 min. AMRAP
10 box jump 24"
20 back extentions
30 DUBS

WOD - Monday, July 7, 2014

4 Rounds
400 m.
10 Pull-ups
15 Overhead squats - 65 lbs.
20 Push-ups
25 Sit-ups

WOD - Thursday, July 3, 2014

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
20 sit-ups
10 back extensions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

WOD - Tuesday, July 1, 2014

Do the Friday, June 27, WOD

WOD - Monday, June 30, 2014

18 min. AMRAP

20 Alternating jumping lunges
12 Pullups
Bear crawl - down and back

WOD - Friday, June 27, 2014

4 rounds:

400m
20 Kettlebell
20 Jumping alternating lunges
20 push-ups

WOD - Thursday, June 26, 2014

3 rounds:

10 Burpee dumbbell deadlift
10 Burpee pull-ups
10 Burpee box jumps

WOD - Tuesday, June 24, 2014

4 Rounds for time of:

10 Hanging cleans 125-135lbs
10 Pull-ups
10 Split jerk 125-135lbs

split jerk video

WOD - Monday, June 23, 2014

Annie

50 - 40 - 30 - 20 -10 reps of:

Double-unders
Sit-ups

WOD - Friday, June 20, 2014

 2 Rounds
50 Sit ups
25 Pullups
25 Overhead squats - 75/55 lbs.
25 Knees to elbows

WOD - Thursday, June 19, 2014

Do a WOD you missed.

WOD - Tuesday, June 17, 2014

15 min. AMRAP
15 Kettle bell - 45 lbs.
20 Bent over row (10 each arm)
25 Double unders

WOD - Monday, June 16, 2014

Bar 95

30 Deadlift
25 Sumo high pulls
20 Hanging clean
15 Push press
10 Overhead squat

WOD - Friday, June 13, 2014

Karen

150 wall-ball shots, 20-lb. ball

WOD - Thursday, June 12, 2014

Carry-Jump-Sit-Clean-Run Ladder

Farmer's carry (45/30) - down & back twice
25 Box jump step-over (24/18")
50 Sit ups
10 Clean & jerk (135/95)
800 m.
10 Clean & jerk
50 Sit ups
25 Box jump step-over
Farmer's carry - d&b twice

WOD - Tuesday, June 10, 2014

21-15-9
Deadlift - 205 lbs.
Burpees

WOD - Monday, June 9, 2014

Fran

21-15-9
Thursters 95 lbs.
Pullups

WOD - Friday, June 6, 2014

Randy

75 Power snatch @ 75 lbs.

WOD - Thursday, June 5, 2014

1 mile for time

Strength work back at the gym if you are so inclined.

WOD - Tuesday, June 3, 2014

21 - 15 - 9 reps of:

Burpees
Pull-ups
Box jumps
Toes to bar

WOD - Monday, June 2, 2014

Kill Me With a Kettle Bell

4 Rounds
25 Swings
25 Box step ups
25 Summo DL high pulls
25 Squats

You can only let go of the kettle bell between rounds.  Do 3 burpees whenever you let go at any other time.

WOD - Friday, May 30, 2014

Crab Walk Chipper

50 Burpees
50 Kettlebell swings - 45 lbs.
50 Box jump step overs - 24"
Bear crawl down and back
Crab walk down and back
100 Dubs
50 Wall ball - 20 lbs.

WOD - Thursday, May 29, 2014

13 min. AMRAP
5 Deadlift - heavy
10 Pullups
20 Situps
30 DUBS

After recovery, 5 rounds of 3 max bench press.  If no spotter, use the upright bench machine.

WOD - Tuesday, May 27, 2014

4 Rounds
20 Back squats 135/95
10 Power cleans 135/95

WOD - Friday, May 23, 2014

3 Rounds 
On the Track

1 Lap - move the 20 lb. slam ball around the track with a two-handed throw, backwards, over your head (back is facing up the track).  Heave the ball, run and pick it up where it lies, heave it again, until you're back around the track to the start.  Watch out for the turns :)

2 Laps - Run . . . Forrest, Run

WOD - Thursday, May 22, 2014

Master's Qualifier #4

75 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

WOD - Tuesday, May 20, 2014

5 Rounds
20 Push-ups
30 Sit-ups
400 m.

WOD - Monday, May 19, 2014

Filthy 50 - Less is more
25 box jumps (24”)
25 pull-ups
25 Back extensions - 25 lb. plate
25 lunge walks - 25 lb. plate
25 swings 45 lbs.
25 Push-press 115/95 lbs.
25 T2B's
25 wall-balls - higher target
25 burpees - hand release
25 double-unders x 2

WOD - Monday, May 12, 2014

18 min. AMRAP
10 Situps
9 Kettlebell
8 Push ups
7 Pull ups
6 Hanging cleans

WOD - Friday, May 9, 2014

2 Rounds
Down and back walking lunges - 95 lbs. in front rack position
5 Burpees at every half court line (25 total)
15 Push press - 95 lbs.

WOD - Tuesday, May 6, 2014

800 m.

3 Rounds
20 Box jump step over
30 Bent over rows (15 each arm)
40 Sit ups

800 m.

WOD - Monday, May 5, 2014

5 Rounds
200 m
15 Pull-ups
10 hanging cleans 95/65

WOD - Friday, May 2, 2014

10 back squats (75% of max)
30 Dubs
8 back squats
30 Dubs
6 back squats
30 Dubs
4 back squats
30 Dubs
2 back squats

WOD - Thursday, May 1, 2014

"Fight Gone Bad"

Three Rounds of 1 minute on each task with 1 minute rest between each round.
Push Press
Kettlebell
Box Jump
Wall Ball
Sumo Deadlift High Pull

75 lb. bar - 45 lb. kettlebell - 20 lb. ball - 20" box

WOD - Tuesday, April 29, 2014

Masters Qualifier #2

9 - 7- 5 reps of:

Chest to bar pull-ups
Snatch to OH squat (115 lbs)

WOD - Monday, April 28, 2014

10 Minute AMRAP:

10 Burpees
10 Box jumps
10 Push-ups
10 Wallball

WOD - Friday, April 25, 2014

5 rounds:

4 Wall walks
8 Toes to bar
10 Turkish Get-ups

WOD - Thursday, April 24, 2014

800m

Then 3 rounds of:
40 Double-unders
30 Sit-ups
20 Wallball
10 Pull-ups

Then:
800m

WOD - Tuesday, April 22, 2014

Masters Qualifier #1

1 rep max clean (as many attempts as you'd like)


Then, just for fun, 100 burpees.

WOD - Monday, April 21, 2014

21 - 15 - 9 reps of:

Thrusters
Incline push-ups
Box jump
SDHP
Sit-ups

WOD - Friday, April 18, 2014

"Linda"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:

Deadlift (Rx = 1.5 x body weight)
Bench press (Rx = body weight)
Clean  (Rx = .75 x body weight)

WOD - Thursday, April 17, 2014

100 Double-unders

Then:

7 rounds:

7 pull-ups
7 box jump
7 dips
7 wallball

WOD - Tuesday, April 15, 2014

"The Kettlebell"

All exercises are done with a kettlebell

4 rounds:

20 Kettlebell
20 Box step-up
20 SDHP
20 1 arm OH walking lunge (10 each arm)

WOD - Monday, April 14, 2014

5 rounds:

Suicide sprint in Goodman
10 dumbbell burpee deadlifts (45 lbs each)
Suicide sprint
10 dumbbell snatches (5 each arm)

WOD - Friday, April 11, 2014

5 rounds:

12  Wallball
25  Double-unders
Farmer carry (down and back)
16 Bent over row (8 each arm, 40-45lbs)

WOD - Thursday, April 10, 2014

"Chelsea"

Each minute as long as you can (30 minute cap):

5 pull-ups
10 push-ups
15 squats

WOD - Tuesday, April 8, 2014

4 rounds:

10 bar facing burpee
4 clean and jerk (heavy)
200m
20 deadlift (same bar)

WOD - Thursday, April 3, 2014

15 box jumps     5 push-ups     4 pull-ups
14 box jumps     6 push-ups     4 pull-ups
13 box jumps     7 push-ups     4 pull-ups
12 box jumps     8 push-ups     4 pull-ups
11 box jumps     9 push-ups     4 pull-ups
10 box jumps   10 push-ups     4 pull-ups
  9 box jumps   11 push-ups     4 pull-ups
  8 box jumps   12 push-ups     4 pull-ups
  7 box jumps   13 push-ups     4 pull-ups
  6 box jumps   14 push-ups     4 pull-ups
  5 box jumps   15 push-ups     4 pull-ups

WOD - Tuesday, April 1, 2014

Filthy 500

500 reps each of:

Double-unders
Air squats
Standing on your tippee toes for 1 second

April Fools.  Do whatever you want.

WOD - Monday, March 31, 2014

5 Rounds
20 Kettlebell
30 Situps
400 m.

WOD - Saturday, March 29, 2014

14.5

21-18-15-12-9-6-3 reps for time of:
65-lb. Thrusters
Bar Facing Burpees

WOD - Thursday, March 27, 2014

3 rounds for time of:
Run 800 meters
Rest 2 minutes

WOD - Tuesday, March 25, 2014

3 Rounds
Bear crawl - down & back
10 Burpees
25 Situps - use ab mats if available
50 DUBS

WOD - Monday, March 24, 2014

Jack

Complete as many rounds as possible in 20 minutes of:
10 Push press - 115/75
10 kettlebell swings
10 box jump

WOD - Friday, March 21, 2014

7 Rounds
7 Front squats 135/95
7 Burpee box jumps

WOD - Thursday, March 20, 2014

Daniel 

50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

WOD - Tuesday, March 18, 2014

Arnie

With a single kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

WOD - Monday, March 17, 2013

 14.3

or

20 minute AMRAP:
10 push presses (115/80)
10 KB swings
10 box jumps 24'

WOD - Friday, March 14, 2014

14.3

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

or

2 Rounds
30 Wallball
30 Pushups 
30 Kettlebell
30 Situps

WOD - Thursday, March 13, 2014

WYSA
What You Suck At

Do strength work or work on a weakness.

WOD - Tuesday, March 11, 2014

Every minute on the minute for 12 minutes:
5 box jumps (24")
5 push-press (115/80)

WOD - Monday, March 10, 2014

 14.2

 

No bro-reps.  Complete depth on squat and chin over bar.

 

From 0:00-3:00

2 rounds of:

10 overhead squats 65 lbs.

10 chin-over-bar pull-ups

 

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chin-over-bar pull-ups

 

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chin-over-bar pull-ups

 

Etc., following same pattern until you

fail to complete both rounds

 

 *Whenever you are unable to continue with the prescribed workout you immediately drop down to 65 lb. front squats and jumping pullups.  Continue with pattern until you have completed round of 16 or until unable to complete new work required in any 3 min. segment.

If not doing 14.2 today, pick a WOD from last week.

 

 

WOD - Friday, March 7, 2014

12 min AMRAP
12 Box jump
12 Kettlebell swing
12 Push-ups

WOD - Thursday, March 6, 2014

30 double-unders
30 wall-balls
30 double-unders
30 Knees-to-elbows
30 double-unders
30 Thrusters (95/65)
30 double-unders
30 Knees-to-elbows
30 double-unders
30 wall-balls
30 double-unders

WOD - Tuesday, March 4, 2014

5 Rounds
12 Burpee Thrusters w/dumbell
300 m.

*Basically a burpee into a squat clean which starts the thruster.

WOD - Monday, March 3, 2014

14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

or

February 28 WOD

WOD - Friday, February 28, 2014

100 push-ups
100 sit-ups
100 squats
100 double-unders

WOD - Thursday, February 27, 2014

10 pull-ups     1 kettlebell
  9 pull-ups     2 kettlebell
  8 pull-ups     3 kettlebell
  7 pull-ups     4 kettlebell
  6 pull-ups     5 kettlebell
  5 pull-ups     6 kettlebell
  4 pull-ups     7 kettlebell
  3 pull-ups     8 kettlebell
  2 pull-ups     9 kettlebell
  1 pull-ups   10 kettlebell

then immediately:

10 wallball    1 box jump
  9 wallball    2 box jump
  8 wallball    3 box jump
  7 wallball    4 box jump
  6 wallball    5 box jump
  5 wallball    6 box jump
  4 wallball    7 box jump
  3 wallball    8 box jump
  2 wallball    9 box jump
  1 wallball   10 box jump

WOD - Tuesday, February 25, 2014

8 rounds:

10 burpees
15 alternating jump lunges
20 double unders
25 yrd shuttle run (5 x 5yrds)
60 second rest

WOD - Monday, February 24, 2014

50 Double-unders

Then:
21 - 15 - 9 reps of:
Deadlift
Toes to bar
Dips

Then:
50 double-unders

WOD - Friday, February 20, 2014

10 minute AMRAP:

10 Box jumps
20 Back extensions
40 double-unders

Rest 5 minutes, then:

Run 1 mile on the treadmill

WOD - Thursday, February 20, 2014

4 rounds:

15 pull-ups
15 kettlebell
30 1 arm OH walking lunge steps (with kettlebell)

WOD - Tuesday, February 18, 2014

Air Force WOD

Using a 95 lbs barbell:

20 thrusters
20 SDHP
20 push jerk
20 overhead squat
20 front squat

At the beginning of every minute, you must complete 4 burpees.  20 minute time limit.

WOD - Monday, February 17, 2014

2 rounds:

100m
40 squats
100m
30 sit-ups
100m
20 wallball
100m
10 box step-ups

All exercises must be completed holding a wallball.

WOD - Friday, February 14, 2014

5 rounds:

10 incline push-ups
20 Wallball
30 Kettlebell
40 Double-unders

WOD - Thursday, February 13, 2014

Burpee Box Jump ladder

Go as long as you can with a running clock, each minute adding one more burpee box jump:

First minute, 1 burpee box jump
Second minute, 2 burpee box jumps
Third minute, 3 burpee box jumps
And so on, until you can't finish the required number of reps in that minute

Once you're out, you get one minute rest, then do 6 per minute through 15 minutes.

WOD - Tuesday, February 11, 2014

6 rounds:

4 barbell bear complex (95/65 lbs)
6 burpee pull-ups


1 bear complex =
Clean, front squat, push press, back squat, push press

WOD - Monday, February 10, 2014

Double Tabata (40 seconds on, 20 seconds rest; 8 rounds of each)

Treadmill at 10% incline
Plank

Partner WOD - Friday, February 7, 2014

For this WOD, you need a partner at approximately your same skill level, against whom you will compete directly.  The winner is whoever completes the most reps of kettlebells and box jumps while the other guy does various down-and-back exercises in the gym.

Flip a coin to see who "reps" first.  That person does as many reps as possible of kettlebell while the partner does the down and back exercise.  As soon as the down-and-back partner finishes, he immediately starts repping while the other guy does the down-and-back.  Then you immediately move to round 2, etc.  Each partner keeps a running total of his reps.  Most reps wins.

Round 1
Rep: Kettlebell
Down-and-back:  Farmer Carry down and back twice (45 lbs plates)

Round 2
Rep: Box jumps
D-a-B:  Suicide carrying a 45 lbs plate

Round 3
Rep: Kettlebell
D-a-B:  OH walking lunges down and back (45 lbs plate)

Round 4
Rep: Box jumps
D-a-B:  3 broad jumps, 5 burpees

Round 5
Rep: Kettlebell
D-a-B:  sprint down and back 4 times

WOD - Thursday, February 6, 2014

"Annie"

50-40-30-20-10 reps of:

Double-unders
Sit-ups


Then:
3 rep max bench press: 3-3-3

WOD - Tuesday, February 4, 2014

14 minute AMRAP

3 deadlift (heavy)
10 box jumps
15 kettlebell
5 burpees

WOD - Monday, February 3, 2014

10 wall walks
20 wallball
30 pull-ups
40 push-ups
50 air squats
60 sit-ups
5 wall walks

WOD - Thursday and Friday, January 30 & 31, 2014

The two workouts are as follows:

Kroc Center:
2000 m. row
rest
500 m. row

*There are two rowers.  Everyone will complete the 2000 m. row and then cycle back for all to complete the 500 m. row.  Log splits every 500 m.


Bethel:
3 Rounds
800 m.
25 Pushups 

Wes:

2k:1:43/3:26/5:11/6:54

500m: NA

Michael:

2k: 1:50/3:43/5:38/7:29

500m: 1:37

Reed:

2k:1:55/3:48/5:45/7:39

500m 1:40

Matt:

2k: 2:06/4:10/6:16/8:18

500m 1:53

Cody:

2k: 2:06/4:04/5:58/7:48

500m 1:52

Jeremy:

2k:  2:29/4:48/7:03/9:10

500m: 1:51

Ben: 

1:38/3:24/5:12/6:59

5:00m: 1:34

Daniel:

2k: 1:54/3:54/6:01/8:03

500m: 1:54
Jim:
2k: 1:46/3:37/5:36/7:34
Clair:
2k: 1:44/3:42/5:40/7:34
Steve:
2k: 1:54/3:54/5:55/7:52

*None of the old men had either the time nor the inclination to attempt 500 m.

 

WOD - Tuesday, January 28, 2014

100 DUB's
then 50 rounds
1 pullup
1 Toes to Bar
100 DUB's

WOD - Monday, January 27, 2014

For time:
100 Double-unders
Then, Five rounds of:
95 pound deadlift, 10 reps
95 pound front squat, 10 reps
15 Incline push-ups
finish with 100 Double-unders

WOD - Friday, January 24, 2014

4 Rounds
40 Double-unders
20 Box jumps
20 KB swings
20 Grasshoppers (each leg is one)

WOD - Thursday, January 23, 2014

5 Rounds
5 Shoulder to overhead (Heavy)
10 Burpees

WOD - Tuesday, January 21, 2014

Stability ball work.

WOD - Monday, January 20, 2014

5 Rounds
Bear crawl down
5 standing broad jumps/3 burpees back
Farmer's carry down and back (45 lb. plates)
Spring down and back twice

WOD - Friday, January 17, 2014

21 Overhead squats (95/65)
21 Ring dips
300 meter run
15 overhead squats
15 ring dips
300 meter run
9 overhead squats
9 ring dips

WOD - Thursday, January 16, 2014

100 DUBS

2 Rounds
25 Push Press 135/95
25 Knees to Elbows

100 DUBS

WOD - Tuesday, January 14, 2014

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

WOD - Monday, January 13, 2014

AMRAP in 15 min.
10 Wallball - 20 lbs.
10 Box jump - 24"
10 Kettlbell - 45 lbs.

WOD - Friday, January 10, 2014

"Jonesy"

For time:
10 One-arm, alternating DB Snatch (55/40)
100 Double unders
20 DB Sn.
75 Double unders
30 DB Sn.
50 Double unders
40 DB Sn.
25 Double unders

WOD - Thursday, January 9, 2014

15-12-9-6-3 reps for time of:
Pull-up
Clean and jerk 95/135
Push-up