WOD - Friday, December 20, 2019

Funky Tabata Row

5 rounds 
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Score is total meters rowed

WOD - Wednesday, December 18, 2019

Push Press Ladder

5 push press @ 135/115 lbs
25 double-unders
10 push press @ 115/105 lbs
25 double-unders
20 push press @ 95/85 lbs
25 double-unders
30 push press @ 75/65 lbs
25 double-unders
20 push press @ 95/85 lbs
25 double-unders
10 push press @ 115/105 lbs
25 double-unders
5 push press @ 135/115 lbs

WOD - Monday, December 16, 2019

200 m. & Farmer Carry

15 min. AMRAP
200-m run (2 laps)
100-m farmers carry (1 lap)
20 dumbbell front squats

30-40 lb. dumbbells

Every 10 meters is a rep

WOD - Friday, December 13, 2019

5 x 20 + 1

5 Rounds
20 Kettlebell
20 Box jump
20 Box dips

then 1 mile

WOD - Wednesday, December 11, 2019

TAG Qualifier 1

20 min.
100 burpee over rower
Row for meters with time remaining

Final score is number of meters rowed before time expires

WOD - Monday, December 9, 2019

Dumbbell Snatch - T2B

30-20-10
Dumbell snatch - 35 lbs - Each arm - alternate arm
Toes to bar

WOD - Friday, December 6, 2019

Running Pushups

1600 m.
40 Pushups
1200 m.
30 Pushups
800 m.
20 Pushups
400 m.
10 Pushups

WOD - Wednesday, December 4 2019

Josh

21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups

WOD - Monday, November 2, 2019

16.5

21-18-15-12-9-6-3
65 lb. Thruster
Bar facing burpees

WOD - Wednesday, November 27, 2019

50 BPU's

50 Burpee to hanging pullup

WOD - Monday, November 25, 2019

Row-Bike-Run

1K Row
2.5 mile Bike ride
1 mile Run

WOD - Friday, November 22, 2019

7 Rounds - Burpee-Box jumps-Pullups

7 Rounds
10 Burpee box jump
10 Pullups

WOD - Wedensday, November 20, 2019

14.4

60 Calorie row
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)

WOD - Monday, November 18, 2019

Run & Row

800 m. run
40 alternating one arm dumbbell snatch - 35 lb.
1000 m. row
40 kettlebell swings
800 m. run

WOD - Friday, November 15, 2019

12.3

18 min. AMRAP
15 Box jumps - 20"
12 Push press - 95 lb.
9 Toes-to-bar

WOD - Monday, November 11, 2019

2 x 25

2 Rounds:
25 DUBS
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 DUBS

WOD - Friday, November 8, 2019

20.5

40 Chest to bar pullups
80 Calorie row
120 Wallball - 20 lbs. to 9'
20 min. time cap

Partition any way

WOD - Wednesday, November 6, 2019

20.4

30 Box jump/step up – 24”

15 Clean & Jerk – 95 lb.

30 BJ

15 C&J – 115 lb.

30 BJ,

10 C&J – 135 lb.

30 Med-ball step-ups – 20 lb.

10 C&J – 155 lb.

30 MbSu

5 C&J -185 lb.

30 MbSu

5 C&J – 205 lb.

20 min. cap

WOD - Monday, November 4, 2019

20s and Runs

20 Sit ups
200 m.
20 Kettlebell
400 m.
20 Wallball
800 m.
20 Wallball
400 m.
20 Kettlebell
200 m.
20 Sit ups

WOD - Friday, November 1, 2019

Working 9 to 5 for 15 min.

AMRAP in 15 min.
9 Kettlebell - 45
8 Wallball - 20
7 Burpees
6 Pullups
5 Hanging snatch - 75

WOD - Wednesday, October 30, 2019

20.3

21-15-9
1st Round
Deadlift - 185 lbs.
Overhead press - 95 lbs.
2nd Round
Deadlift - 255 lbs.
10 HSPU

WOD - Friday, October 25, 2019

4 Rounds:

500m row
200m run (2 laps in the gym)
15 Wallball

WOD - Monday, October 21, 2019

20.2

20 Min. AMRAP

4 Dumbell thrusters – 35 lb.

6 Toes-to-bars

24 Double-unders

WOD - Friday, October 18, 2019

 14.4

60 SDHP (45 lbs)
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)

WOD - Wednesday, October 16, 2019

500's

3 Rounds
500 m. on the treadmill
500 m. on the rower

WOD - Monday, October 14, 2019

20.1

10 rounds for time of:
8 ground-to-overhead, 65 lb.
10 bar-facing burpees

15 min. time cap

WOD - Wednesday, October 9, 2019

5 Round Tabata

20/10 Tabata - 8 Rounds

One arm alternating dumbbell snatch - 35 lb.
Plank hold
Overhead squat - 45 lb. bar
One legged Good Mornings - 35 lb.
DUBS

30 second rest between rounds

Estimate number of consecutive reps of Good Mornings per side for the 20 seconds.

WOD - Monday, October 7, 2019

4 Rounds - Burpee & Push Press

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

WOD - Friday, October 4, 2019

5 Rounds - Pullups-Kettlebell-Situps

5 rounds
10 Pullups
20 Kettlebell
30 Situps

 Buy out with 1,000 m. row after short recover.  Time based on 5 rounds.

WOD - Wednesday, October 2, 2019

6 Rounds - 3 Stations

6 Rounds
6 Army knees to elbow
8 Deadlift - 185 lbs.
10 Wallball

WOD - Monday, September 30, 2019

Hanging snatch & burpee pullups

2 Rounds
50 Dubs
25 Hanging snatch - 75 lbs
25 Burpee pull-ups

50 Dubs after round 2

WOD - Friday, September 20, 2019

Down in Five

25-20-15-10-5
Dumbbell thrusters @ 35/30
Push-ups

WOD - Wednesday, September 18, 2019

 5 Rounds on the Rig and Running

5 Rounds
10 Toes to bar
15 Pullups
400 m.

WOD - Friday, September 13, 2019

12-10-8-6-4-2 reps of:

Dumbbell burpee deadlifts
Dumbbell cleans

after each set of burpees, do a full-court down-and-back farmer's carry
after each set of cleans, do a half-court down-and-back overhead walking lunge

Rx: 45lbs dumbbells

WOD - September 11, 2019

12 Minutes of PP, DL & DUBS

12 min. AMRAP
5 Push Press @ 100 lbs.
10 Deadlift
20 DUBS

Rest and then bench press - 5 rounds of 3 reps
* Work for 3 rep max

WOD - Monday, September 9, 2019

Run 2.5 miles

*one lap of Mishawaka Riverwalk

WOD - Friday, September 6, 2019

Beginning to Row

Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m

WOD - Wednesday, September 4, 2019

Steve is 60

2 Rounds
30 Kettlebell
30 Wallball
30 Pullups
30 Box jump
30 Dumbbell snatch - 35 lbs. (alternate)
30 Burpees

WOD - Friday, August 30, 2019

3 rounds for time:

30 Double-unders
15 Bar-facing burpees (135 lbs)
10 Deadlift
  3 Cleans*
  5 Backsquat*
  1 Wallwalk

*Order of these swapped so you can clean the bar up onto the rack

WOD - Wednesday, August 28, 2019

Run, Jump, and Swing

4 rounds:
400m
20 box jump step overs (24")
20 Kettlebell - 45 lbs.

WOD - Monday, August 26, 2019

2 x 25

2 Rounds:
25 double unders
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 double unders

WOD - Friday, August 23, 2019

Wallball Ladder (with burpees)

1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.

WOD - Wednesday, August 21, 2019

Run and Pull

400 m. buy in, then:
4 Rounds:
15 Pullups
10 Toes to bar
400 m.

WOD - Monday, August 19, 2019

Kettlebell & DUBS - 5 Rounds

5 Rounds
5 Man-makers - 25 lbs.
10 Kettlebell good mornings (each leg)
20 Kettlebell swings
30 DUBS

WOD - Friday, August 16, 2019

800's and a Bar

800 m.
40 hanging snatch - 75/65
800 m.
40 push press - 85/75
800 m.

WOD - Wednesday, August 14, 2019

Bar, Box, and Bell Complex

10 or 15 Rounds FT
6 Dumbell Snatches (3 per arm) 35lbs
3 Burpee Over Box
3 Pull Ups
3 Toes To Bar
1 Box Jump

WOD - Monday, August 12, 2019

Fran

21-15-9
Thrusters 95/65
Pullups

5 min. rest

21-15-9
Hanging cleans 115/95
Pushups

WOD - Sunday, August 4, 2019

Steve's Bar

7 Rounds
9 Deadlift @ 105
6 Power clean
3 Push press

Then 2 min. of ACFT Leg Tuck - New Army fitness test.

WOD - Friday, August 2, 2019

Running Randy

400 m.
25 snatch - 75 lbs.
400 m.
25 snatch
400 m.
25 snatch
400 m.

WOD - Monday, July 29, 2019

600's w/pushups

Bar Work
20 push press @ 75
20 push press @ 95
20 push press @ 75

For time:
600 m.
30 pushups
600 m.
30 pushups

WOD - Friday, July 26, 2019

Cardio Complex

15 min. AMRAP
1 Rep Equals:
Burpee
Box Jump-over
Pull Up
Pull Up
Box Jump-over

WOD - Wednesday, July 24, 2019

Gym Floor Ladder

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

WOD - Monday, July 22, 2019

800m Ladder - Deadlift in the Middle

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225/185 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m.

WOD - Friday, July 19, 2019

10 to 50

10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing - 45 lbs.
40 med ball cleans
45 burpees
50 incline situps

WOD - Wednesday, July 17, 2019

7th Heaven

7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

WOD - Friday, July 12, 2019

Shrink the Box

3 Rounds
25 KB 45lb
25 Box Jump 30/24/18
25 Decline Push Ups
25 WB 20lb

WOD - Wednesday, July10, 2019

15.4

8 min. AMRAP
3 Push Press (95 lbs)
3 Power cleans (115 lbs)
6 Push Press
3 Power cleans
9 Push Press
3 Power cleans
12 Push press
6 Power cleans
15 Push press
6 Power cleans
18 Push Press
6 Power cleans
21 Push press
9 Power cleans
and so on

WOD - Monday, July 8, 2019

3 Rounds - 800 m. and More

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

WOD - Friday, July 5, 2019

Felix the Cat

6 Rounds
9 Burpees
9 Box jump
9 Pull-ups
9 Thrusters - 65 lbs.
9 Toes to Bar

WOD - Wednesday, July 3, 2019

11.2

15 minute AMRAP:
9 Deadlift, 100 lbs.
12 Push-ups
15 Box jumps, 20"

WOD - Monday, July 1, 2019

Running Bar Work

3 Rounds
400 m.
20 hanging cleans - 95 lbs.
20 pullups

End WOD with a final 400 m.

WOD - Friday, June 28, 2019

Randy

75 pound Power snatch, 75 reps for time.

Then with 10 min rest

Half Matteson

50 hand release burpee box jumps

WOD - Wednesday, June 26, 2019

Fight Gone Bad

Three rounds of:

Push-press, 75 lbs.
Kettlebell swing - 45 lbs.
Box jump 20"
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull - 75 lbs.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with  a one-minute break between the sets of five movements. One point is given for each rep.

WOD - Monday, June 24, 2019

4 Rounds on the Bar

4 Rounds
10 Burpee pullups
10 Toes to bar
20 (10 each arm) dumbbell snatch - 35 lbs.

WOD - Wednesday, June 19, 2019

Bar, Box, and Bell Complex

15 Rounds
6 Dumbell Snatches (3 per arm) 35lbs
3 Burpee Over Box
3 Pull Ups
3 Toes To Bar
1 Box Jump

WOD - Monday, June 17, 2019

7 Rounds with Push Press

7 rounds for time:
10 - KB Swings - 45 lbs.
10 - Push Press-105/85 lbs.
10 - Box Jump - 24"

WOD - Wednesday, June 12, 2019

Pull-up Ladder

EMOM
1 pullup
add 1 pullup each successive minutute
Complete 3 burpees before pullups in each of the first 10 rounds.
Pullups only beginning with the round of 11.

WOD - Friday, June 7, 2019

3 Round Whitten

Three rounds for time of:
22 Kettlebell swings, 45 lbs.
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD - Wednesday, June 5, 2019

Grip Strength

5 rounds
5 dumbbell burpee box step overs (25 lbs)
5 pull-ups
5 toes-to-bar
Farmer carry dumbbells around the gym

Then: 3 rep max bench press

WOD - Monday, June 3, 2019

2 Rounds Core Killer

2 Rounds
20 Squat cleans 135/115
30 Deadlift
40 Push-ups
50 Sit-ups

WOD - Wednesday, May 29, 2019

More Fun in the AC

4 Rounds
Up the stairs w/dumbells  (alternate between 20 & 25 lbs.)
10 Burpees
Down the stairs w/dumbells
5 Man-makers

WOD - Monday, May 27, 2019

Murph

for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD - Friday, May 24, 2019

5 x 4

5 Rounds
10 Burpees
20 Air squat
10 Push ups
10 Pull ups

WOD - Monday, May 20, 2019

10 x 4

10 Rounds
5 Toes to bar
5 Dumbell snatch each arm - 35 lbs
5 Pull ups
5 Box jump

WOD - Thursday, May 16, 2019

Crab Walk Chipper

50 burpees
50 kettlebell (45 lbs)
50 box jump step over
Bear Crawl down and back
Crab Walk down and back
100 double-unders
50 wallball

WOD - Wedensday, May 15, 2019

OBGD

15 min. AMRAP
10 Overhead squats - 75/55
10 Bent over rows - 45 lb. each arm
10 Good mornings - 45 lb. each leg
30 DUBS

WOD - Monday, May 13, 2019

3 Rounds of Shoulder Work

3 Rounds
10-15-20
Burpee pullup
Hanging snatch @ 75 lbs.
Pushups

WOD - Friday, May 10, 2019

Another Nasty 30 - No DUBS

30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups

WOD - Wednesday, May 8, 2019

10 Commandments

On the minute - Total Reps

Burpees
Box jump overs
Pullups
Deadlift 95#
Sit Ups
Decline Pushups
Front Squat 95#
Air Squat
Good Mornings 25# (alternate leg every 5 reps)
Push Press 95#

WOD - Monday, May 6, 2019

Turkish Burpees

 Buy in: 800 m.

2 Rounds
5 sets:
1 Turkish getup (5 on each side) 20 lb. dumbbell
2 Burpees
Transition from back at end of getup to pushup for 1st burpee.

Buy out: 800 m.

WOD - Friday, May 3, 2019

Kill me with a Kettlebell

4 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats

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

WOD - Wednesday, May 1, 2019

DT

Five rounds for time of:
Deadlift, 12 reps 115/95
Hang power clean, 9 reps
Push jerk, 6 reps

One weight for all lifts

WOD - Monday, April 29, 2019

Unbroken on the Minute

5 rounds for total reps

Every minute
pull-ups
kettlebell
wallball

Complete as many reps at each movement in one minute then move to next movement.  Complete 5 rounds with no rest between rounds.