WOD - Wednesday, December 30, 2015

4 Rounds
4 Dips
8 hanging snatch - 85 lbs.
12 pull ups
24 sit-ups- incline bench

WOD - Monday, December 29, 2015

4 Rounds
20 Burpee box jump
10 Push press - 105 lbs.

WOD - Thursday, December 24, 2015

 12 Days of Christmas

1 - 100 m sprint
2 - Bear Crawl 50 ft.
3 - Walking lunges 15 ft.

4 - Farmer’s carry 50 ft.

5 - Clean and jerk 95/65
6 - KTE

7 - Hand Release Push Up
8 - Wall ball

9 - KB Swings 45
10 - Burpee box jumps 24”
11 - Pull Ups
12 - Thrusters 95/65

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.

WOD - Tuesday, December 22, 2015

12 min. AMRAP
5 Dips (rack)
10 Wallball
15 Push-ups
20 Ab mat sit-ups

WOD - Monday, December 21, 2015

3 Rounds
800 m.
30 Pull-ups

WOD - Friday, December 18, 2015

Tabata
Dubs
Push-ups
Box jumps
Push press - 95 lbs.
Plank hold

WOD - Thursday, December 17, 2015

Luke-like

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

WOD - Tuesday, December 15, 2015

14 min. AMRAP
10 dips
15 knees to elbow
20 bent over rows - 45 lbs. (10 each arm)
25 overhead walking lunges - 45 lb. plate

WOD - Monday, December 14, 2015

7 Rounds
10 Hanging snatch - 75 lbs.
20 Incline bench sit-ups

WOD - Friday, December 11, 2015

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans (115)
Pull-ups
135-lb. front squats (115)
Pull-ups

WOD - Thursday, December 10, 2015

 Bench Press
5 x 85% of max
5 x 75%
5 x 65%
5 x 55%

7 min. AMRAP
Down & back
10 Box jump
20 Dubs

WOD - Tuesday, December 8, 2015

Rankel
from Friday

WOD - Monday, December 7, 2015

10 min. AMRAP
Dumbell burpee thrusters 30/25

WOD - Friday, December 4, 2015

“Rankel”

20 Min. AMRAP of: 
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters

WOD - Thursday, December 3, 2015

5 Rounds for time:

4 Wall walks

8 Bent over rows (each arm) - 45 lbs.

16 Sit ups

32 DUBS

WOD - Tuesday, December 1, 2015

20 Min. AMRAP
10 Push press - 115/85
10 Kettlebell- 45 lbs.
10 Box jumps - 24"

WOD - Wednesday, November 25, 2015

"Badger"

3 Rounds
30 Squat clean - 95 lbs.
30 Pull-ups
800 m.

WOD - Monday, November 23, 2015

4 rounds

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

WOD - Thursday, November 19, 2015

100 Dubs then

EMOTM for 10 minutes:
1 clean
2 jerks
3 hanging cleans
Choose your weight and post.

100 Dubs

WOD - Tuesday, November 17, 2015

Karen
150 Wallball - 20 lbs.

Use beam in cardio room.  No beam - no rep.

WOD - Monday, November 16, 2015

2 Rounds
25 Hanging snatch - 75 lbs.
25 Box jump
25 Burpees

WOD - Friday, November 13, 2015

Barbell Ladder
Start with 45 lb. bar.

EMOM
Begin by snatching bar
Add 10 lbs. every minute

Snatch until you fail then clean that weight
Clean until you fail then Deadlift that weight
Deadlift until you fail

WOD - Thursday, November 12, 2015

3 Rounds
800 m. on the treadmill @ 1% grade
50 Ab mat sit-ups

WOD - Wednesday, November 11, 2015

3 Rounds
5 Squat cleans - 135 lbs.
20 Burpees
Bear crawl - down and back
Farmer's carry - down and back
50 Dubs

WOD - Monday, November 9, 2015

5 Rounds
10 Deadlift - 185 lbs.
15 Pull-ups
20 Push-ups

WOD - Friday, November 6, 2015

6 Rounds
25 Kettlebell swings
25 Ab map sit-ups

WOD - Thursday, November 5, 2015

7 rounds for time of:
95-lb. Power cleans, 7 reps
95-lb. Thrusters, 7 reps
7 Bar-facing burpees

WOD - Tuesday, November 3, 2015

Tuesday, October 27, 2015

WOD - Monday, November 2, 2015

6 Rounds
30 Dubs
10 Burpees
10 Pull-ups

WOD - Friday, October 30, 2015

5 Rounds
400 m.
15 Burpees
15 Wallball

WOD - Thursday, October 29, 2015

14 min. AMRAP
7 Dips (dip rack)
20 Back extensions on plyo-ball
20 Jumping lunges (10 each leg)

WOD - Tuesday, October 27, 2015

3 Rounds
10 Back squat - 135 lbs.
20 SDHP - 75 lbs.
30 Push-ups
40 Dubs

WOD - Monday, October 26, 2015

AMRAP in 10 min. of:
Ascending rounds:
1x - Thruster - 65 lbs.
1x - KB Swing
1x - Ab Mat sit-up
2x - Thruster - 65 lbs.
2x - KB Swing
2x - Ab Mat sit-up
3x - Thruster - 65 lbs.
3x - KB Swing
3x - Ab Mat sit-up
And so on . . .

WOD - Friday, October 23, 2015

 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, decrease by .5 mph each minute and increase 1 degree. Keep up the pattern until you get off the treadmill.  Log total time on treadmill.

WOD - Thursday, October 22, 2015

15 Deadlift - 185 lbs.
9 Deadlift - 235
3 Deadlift - 265
Alternate rounds with partner
This is not about speed

then

3 rounds:
5 Walk walks
10 (each arm) 1 arm OH walking lunges (45 lb KB)
20 Wall ball (20 lbs)
30  Ab mat sit ups
40 Double unders

WOD - Tuesday, October 20, 2015

10 - 36" Box jump
15 - Chest to bar pull-ups
20 - Snatch - 75 lbs
25 - Overhead squat - 75 lbs.
30 - Toes to bar
35 - Kettle bell swings
40 - Med-ball cleans
45 - Burpees
50 -Incline bench sit-ups

WOD - Monday, October 19, 2015

Grace
30 Clean & jerk - 95 lbs.

recover

30 Box jump - 30"

WOD - Friday, October 16, 2015

4 Rounds
7 Pull-ups - strict
7 Push press - 105 lbs.
7 chin-ups - strict
400 m.

WOD - Thursday, October 15, 2015

15 min. Amrap
20 Wallball
20 Kettlebell swing
20 Step-ups w/KB - 15"
20 Push-ups

WOD - Tuesday, October 13, 2015

Double Up #1
25 Pullups
50 Front squats - 85 lbs.
100 Situps on incline bench
200 Dubs
400 m.

WOD - Monday, October 12, 2015

5 Rounds
10 - Deadlift - 185 lbs.
10 - Snatch - 75 lbs.
10 - Push-press - 75 lbs.

WOD - Friday, October 9, 2015

 Helton

3 rounds for time of:
Run 800 meters
30 Squat cleans - 85 lbs.
30 Burpees

WOD - Wednesday, October 7, 2015

12 min. AMRAP
25 Dubs
20 Sit-ups
15 Bent over rows (8/7 each arm - 45 lbs.)
10 Pull-ups

WOD - Monday, October 5, 2015

"Clair"

For time:
100 Dubs
90 Air squats
8 . . . lengths of the court (Repeat twice: bear crawl down and back, farmers carry down and back - 45 lb. plates)
70 Situps
60 Dips (w/box)
50 Push press - 65 lbs.
40 Push ups
30 Wall ball - 20 lbs.
20 Pull ups
10 Burpee box jump - 24"
100 Dubs

WOD - Friday, October 2, 2015

1 Mile Uphill
1 mile on treadmill at 10% incline

Clock starts with treadmill still

WOD - Thursday, October 1, 2015

AMRAP in 15 min. of:
5 Power Clean - 135 lbs.
10 Knees to Elbow
15 Pushups

WOD - Monday, September 29, 2015

Jennifer

AMRAP in 26 minutes of:
10 Pull-ups
15 Kettlebell - 45 lbs.
20 Box jumps  - 24"

WOD - Friday, September 25, 2015

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m.

WOD - Thursday, September 24, 2015

Tabata  8 rounds of 20/10

Ground to overhead - 40 lb dumbbell
(Alternate arms)
Push press - 40 lb dumbbell
(Alternate arms)

2 minutes rest

SDHP - 95 lbs
Front squat - 95 lbs

WOD - Monday, September 21, 2015

5 Rounds
30 Dubs
20 Kettlebell
10 Pull-ups

WOD - Friday, September 18, 2015

12 Min. AMRAP
20 Wallball
30 Sit-ups (ab-mat)

WOD - Thursday, September 17, 2015

"Matteson"

100 Hand release burpee to box jump

WOD - Tuesday, September 15, 2015

Strength work on your own.

WOD - Moday, September 14, 2015

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

WOD - Friday, September 11, 2015

Bar Work
4 Rounds
10 hanging cleans - 125/110
10 pull ups
10 shoulder to overhead - 125/110

WOD - Thursday, September 10, 2015

OH Squats and Abs
50 OH squats - 45
100 sit-ups
25 OH squats - 75
50 toes to bar
10 OH squats - 115/95

WOD - Tuesday, September 8, 2015

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

WOD - Friday, September 5, 2015

5 Rounds:

5 Bear complex (95 lbs)
5 Dips
5 Box jump (30" box)

WOD - Thursday, September 3, 2015

Brenton
5 rounds
100 ft. Bear Crawl
100 ft. Broad jump / Burpees

(after every 5 broad jumps, do 3 burpees)

WOD - Tuesday, September 1, 2015

10-9-8-7-6-5-4-3-2-1
Clean @ 115
Pull-up
Box jump-over

Increase weight to 125 beginning with round of 5

WOD - Monday, August 31, 2015

1200m Run
100 Air squats
80 Sit-ups
60 Push-ups
40 Pull-ups

WOD - Friday, August 28, 2015

Three things:

1.  Max reps pull-ups

Then

2.  Double Tabata (40 seconds on, 20 seconds off for 4 rounds):

•       Dumbbell static hold (45-50 lbs)
•       Plank
•       Double-unders

Then

3.  3 rounds of max reps bench press (115 lbs)

WOD - Thursday, August 27, 2015

15 min. AMRAP

3 Wall walks

6 Deadlift @ 185

9 Pull-ups

24 Incline bench sit-ups

WOD - Tuesday, August 25, 2015

Filthy 50
50 Box Jumps (24)
50 Jumping Pull-ups
50 Kettle-bell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball Shots (20)
50 Burpees
50 Double Unders

WOD - Monday, August 24, 2015

2 Rounds
15 Burpees
15 Push-press - 95 lbs.

then

1-1-1-1-1-1-1 Back Squat

WOD - Friday, August 21, 2015

3 Rounds
20 Kettlebell - 45 lbs.
40 Sit-ups - incline bench
800 m.

WOD - Thursday, August 20, 2015

5 Rounds
10 Dips
30 Overhead walking lunges w/45 lb. plate
60 Dubs

WOD - Tuesday, August 18, 2015

21-18-15-12-9-6-3
Pullups
Box Jump  24"

WOD - Monday, August 17, 2015

4 Rounds
400 m.
25 Wallball
50 Situps

WOD - Friday, August 14, 2015

Find 3 rep max of bench press

Then

5 rounds:

5 power cleans (135 lbs or heavier)
8 burpee over box jump

Then

3 rounds:

Max reps bench press (95 lbs)

WOD - Thursday, August 13, 2015

 10-5-2

10 rounds
5 pull-ups
5 push-ups

5 rounds
20 sit-ups
20 back extensions

2 rounds
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

WOD - Tuesday, August 11, 2015

4 Rounds
1 min. Dubs
1 min. Push-ups
1 min. Sit-ups (full decline on bench)
1 min. Snatch (65 lbs.)
Rest 2 min.

Count total reps

WOD - Monday, August 10, 2015

FRAN

21-15-9
Thrusters 95 lbs. 
Pull-ups

*Scale at 75 lbs.

WOD - Friday, August 7, 2015

Group WOD - Individually scored

5 rounds of moving through three stations (if we have 3 people there; if only 2, eliminate station 3):

Station 1:  10 Overhead squats (95 lbs)
Station 2:  AMRAP burpees
Station 3:  Rest

The three people start at different stations.  Move when the OH Squats are finished.  Score the total number of burpees done.

WOD - Thursday, August 6, 2015

5 Rounds

300 m.
20 Bent over row - 45 lbs.
20 Kettlebell swings
20 Box jump

WOD - Wednesday, August 5, 2015

3 Rounds
10 Snatch - 95 lbs.
30 Dubs
20 Push-ups
40 Sit-ups

WOD - Monday, August 3, 2015

15 Min. AMRAP
15 Deadlift - 145 lbs.
15 Box jump
15 Wallball

WOD - Friday, July 31, 2015

30 Descending Clean & Jerk
5 - 125 lbs.
5 - 120
5 - 115
5 - 110
5 - 105
5 - 100

WOD - Thursday, July 30, 2015

On the Ground

50 Situps
25 Burpees
20 Turkish get-ups @ 25 lbs. (10 each arm)
25 Burpees
50 Situps

WOD - Wednesday, July 29, 2015

10 min. AMRAP
10 knees to elbow
10 pushups
20 sec. plank hold
20 dubs

WOD - Tuesday, July 28, 2015

3 rounds

25 kettlebell
25 box step-ups (18 inch box)
25 SDHP
25 Squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Friday, July 24, 2015

4 Cycles of Stairs with Dumbbells

1st Lap
Take DB's to top and do 30 bent over rows (alternate between 30 & 35 lbs)
Bring DB's to bottom
2nd Lap
Up and down - no DB
3rd Lap
Take DB's to top and do 20 DB burpee deadlift
Bring DB's to bottom
4th Lap
Up and down - no DB

Alternate between 30 & 35 lb. DB's

WOD - Thursday, July 23, 2015

2 rounds of:

20 Power clean and press (95 lbs)
30 Jumping alternating lunges
40 sit-ups
50 double unders

then
50 pull-ups

WOD - Tuesday, July 21, 2015

21-15-9
Thruster - 65 lbs.
Sit-ups - 2x
Kettlbell swing

WOD - Monday, July 20, 2015

4 Rounds
15 Box jump -24"
15 Power snatch - 75 lbs.
15 Grasshoppers - each leg

WOD - Friday, July17, 2015

20 Deadlift - 155 lbs.
25 DUBS
20 Hanging Clean - 105 lbs.
25 DUBS
15 Deadlift - 155 lbs.
25 DUBS
15 Hanging Clean - 105 lbs.
25 DUBS
10 Deadlift - 155 lbs.
25 DUBS
10 Hanging Clean - 105 lbs.
25 DUBS
5 Deadlift - 155 lbs.
25 DUBS
5 Hanging Clean - 105 lbs.
25 DUBS

WOD - Thursday, July 16, 2015

7 Pullups
14 Wallball
21 Situps
6 Pullups
12 Wallball
18 Situps
5 Pullups
10 Wallball
15 Situps
-
-
-
1 Pullup
2 Wallball
3 Situps

Doing this in the north room.  Feel free to start at any number higher than 7.  The old man just needs time to get it back after the time off.

WOD - Tuesday, July 14, 2015

2 Rounds

Farmer’s Carry – Down and back

20 Burpees

Farmer’s Carry – Down and back

20 Jumping Lunges

Farmer’s Carry – Down and back

40 DUBS

Farmer’s Carry – Down and back

40 Overhead squats with pvc pipe

WOD - Monday, July 12, 2015

12 Min. AMRAP
Dumbbell work:
16 Swings (KB)
16 Hanging snatch (alternating arm)
16 Bent over row (alternating arm)

WOD - Thursday, July 2, 2015

3 Rounds
20 Burpee box jumps
20 Push Press - 85 lbs.

WOD - Monday, June 15, 2015

 18 min. AMRAP
10 Hand release burpees
15 Dips
20 Sit ups
25 DUBS

WOD - Tuesday, June 9, 2015

Karen

150 Wallball - 20 lbs.

WOD - Monday, June 8, 2015

 3 Rounds
10 Snatch - 95 lbs.
15 Box jump
20 Kettlebell - 45 lbs.

When done, do some lat pull downs

WOD - Monday, June 1, 2015

3 Rounds
10 Clean to overhead - 115 lbs.
20 Burpee over box jumps
40 Situps

WOD - Thursday, May 27, 2015

Find 3 rep max of thrusters
(note: from squat to overhead must be one continuous motion, and from overhead to squat must be one continuous motion.  That is, the only place you can pause is at the top or the bottom.)

Then,

5 rounds:

10 push-ups
20 sit-ups
30 air squats

WOD - Friday, May 22, 2015

15 min. AMRAP

15 Push press – 95 lbs.

15 Box jump

15 Dips