Thursday, December 29, 2011

thursday 12/29/11

  • 4 rounds

  • 5 ring dips (triple if dips are on box or paralletes)
  • 10 deadlifts (185 / 125)
  • 15 burpees
  • 20 dubs (60 singles)

Wednesday, December 28, 2011

Tuesday, December 27, 2011

12/27/11

  • SWOD

  • 4 rounds

  • 50 M OH Lunge (45 / 25)
  • 10 C2B pullups
  • 20 Push ups (hand release)
  • 100 M run with same plate

Monday, December 26, 2011

Fight Gone Bad

  • SWOD

  • then... FIGHT GONE BAD!

  • 3 Rounds:

  • Wall-balls (20/14), 10 ft target (Reps)
  • Sumo DLHP (75 / 45) (Reps)
  • Box Jump, 20" (Reps)
  • Push-press, 75 / 45) (Reps)
  • Row (Calories)

  • In this workout you move from each of five stations after ONE minute.The clock does not reset or stop between exercises for a total of 5 minutes

  • One MIN break between each round of 5 minutes. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, December 22, 2011

Wednesday, December 21, 2011

Prowler Team Work

  • Strength WOD

  • then...
  • teams of 2 or 3

  • in 2 minutes
  • partner #1 does 100M then tags partner #2 for 100M sprint

  • Once both are done they will do a prowler pull 25 ft each. and as many burpees (together) as possible until time is up. You will get a 2 minute break. Repeat 5 times.


Monday, December 19, 2011

Thursday, December 15, 2011

"Get hard-core"

  • Strength WOD

  • then...

  • 20 Toes to Bar
  • 30 Box Jumps (30 / 24)
  • 100 Air Squats
  • 30 Box Jumps
  • 20 Toes to Bar

  • cool down: 100 partner med ball situps

Wednesday, December 14, 2011

Happy Birthday Alicia! Clash WOD #1

  • FOLLOW EACH EXERCISE WITH 5 BAR FACING BURPEES (The "Leash" Burpees are optional!)

  • 12 – Thrusters (135/95 for all exercises)
  • 12 – SDLHP
  • 12 – Push Jerk
  • 12 – OHS
  • 12 – Front Squat

  • Immediately after last burpee, you end the WOD with 750M run

Tuesday, December 13, 2011

Tueday Metcon

Skill: 15 min of pullup practice

5 rounds

3 Clean (power or squat) (225/155) (if scaled, go as heavy as possible)
40 Dubs (Double Unders)
250 M run

Monday, December 12, 2011

"Nate"

  • Complete as many rounds in 20 minutes as you can of:

  • 2 Muscle-ups (sub 6 pullups & 6 dips)
  • 4 Handstand Push-ups 
  • 8 American Kettlebell swings (70 / 53)

Friday, December 9, 2011

Thursday, December 8, 2011

Run Trial + Clean & Jerk time

  • 1 Mile or 1K Time trial

  • rest 10 minutes from the last person coming in
  • then...

  • Clean and Jerk ladder going up every minute (135 / 95)

  • ex: first min, 1 C&J
  • min 2, 2 C&J
  • min 3, 3 C&J...increasing until you can no longer get the reps within the minute

Monday, December 5, 2011

Happy Birthday Andrea

  • Teams of 2 or 3

  • Partners will rotate once the prowler is back to starting spot.

  • Partner #1 will do 50M prowler push (high bar) 

  • Partner #2 will do as many KB american swings as possible (55 / 35)

  • Partner #3 will do as many box jumps as possible (24"/20")

  • teams are done once each partner has done prowler 6 times. Each team MUST add up all the KB Swings and Box Jumps for highest total score.

Friday, December 2, 2011

Tabata Time!


  • 8 times each exercise 
  • 20 seconds work, 10 second break

  • Weighted Jumping Lunges (45/25) 
  • Dips or Ring Dips 
  • Plank Holds

Wednesday, November 30, 2011

Power Clean & Burpee-Pullups!

  • 2 minutes on, 2 minutes off
  • repeat 7x

  • 5 power cleans (185 / 115)
  • as many burpee pullups as possible with time left from 2 minutes

Monday, November 28, 2011

"Post Turkey - Bring It!"

  • Strength WOD (15 minutes)

  • then

  • 15 Min AMRAP

  • 1 Snatch + 2 OHS (135 / 95)
  • 7 Floor Press (same weight)
  • 7 Knees to Elbows


Wednesday, November 23, 2011

Happy Thanksgiving

Please remember we are closed Wed Nov. 23rd and Thur Nov. 24th for Thanksgiving. We will have open gym on Friday at 11am!

Tuesday, November 22, 2011

11/22/11

  • 750 M run
  • 20 KB American Swings (70 / 53)
  • 30 pullups
  • 40 Mountain Climbers (25 each leg)
  • 50 Situps (no med ball)
  • 40 Mountain Climbers (25 each leg)
  • 30 pullups
  • 20 KB American Swings (70 / 53)
  • 750 M run

Monday, November 21, 2011

Glute Blaster

  • Strength WOD

  • then

  • 3 Rounds
  • 50 M OH Lunges (45 / 25) 
  • 20 Par/Ring pushups 
  • 10 Box Jumps (30" / 24") 
  • 250 M run

Friday, November 18, 2011

"Birthday WOD - Dani!!"

  • Strength WOD - Floor Press: 5-3-3-1

  • 13 Min AMRAP

  • 7 HSPU
  • 10 Toes to Bar
  • 10 bent rows (135/95)

  • 2 minute break then...

  • Max effort L-Sit hold x 3

Wednesday, November 16, 2011

Tuesday, November 15, 2011

"Gubi's Bday WOD"

  • Strength WOD

  • then...

  • AMRAP 17 Minutes
  • 9 KB American Swings (70/44)
  • 12 Box Jumps (30"/24")
  • 15 pushups
  • 100 M sprint

    Monday, November 14, 2011

    Friday, November 11, 2011

    Thursday, November 10, 2011

    Thirsty Thursday 11/10/11

    • Strength WOD

    • then...

    • 750 M run
    • 5 OHS (135 / 95)
    • 20 deadlifts (same weight)
    • 500 M run
    • 5 OHS (135 / 95)
    • 20 deadlifts (same weight)
    • 250 M run
    • 5 OHS (135 / 95)
    • 20 deadlifts (same weight)

    Wednesday, November 9, 2011

    Team WODesday 11/09/11

    • Partner #1 does Prowler Hi/Lo push 30 M

    • Partners #2 and #3 do As many dips as possible on rings full ROM or parallettes

    • & As many plate/kb get-up situps as possible with the time it takes for partner #1 to finish prowlers

    • team is done after each partner has done 5 prowler pushes


    Monday, November 7, 2011

    Friday, November 4, 2011

    Broward Cup WOD #3

    • Increase by 3 until time runs out, 15 minute cap

    • 3 squat clean (+ overhead for men) (115#)
    • 3 chest to bar pullups
    • 6 squat clean (+ overhead for men) (115#)
    • 6 chest to bar pullups
    • 9 squat clean (+ overhead for men) (115#)
    • 9 chest to bar pullups


    • **etc until time runs out...


    cool down

    Thursday, November 3, 2011

    Jump/Press/Get-up/Pushup

    • Front Squats 5-5-5-5-5

    • 15 Minute AMRAP

    • 10 Box Jumps
    • 10 Floor Press (135/95)
    • 10 KB get up situps
    • 10 Parallette/Ring Pushups

    Wednesday, November 2, 2011

    Tuesday, November 1, 2011

    "Birthday WOD"

    • Skill / Strength Work then...

    • 100 M sprint
    • 100 Med Ball Situps
    • 100 russian twists (45/25)
    • 50 burpees
    • 40 Power Cleans (135 / 95)
    • 20 Front Squats (same weight) 
    • 100M Sprint

    Monday, October 31, 2011

    "Halloween Monday"

    • Skill/Strength work

    • 7 minutes 
    • 100 KB SDHP 
    • 100 mountain climbers 
    • as many double unders as possible with remaining time

    • rest 3 minutes & repeat

    • record double under count for score

    Friday, October 28, 2011

    Broward Cup WOD #2 modified

    • Squat Snatch 10 Minute Practice or OHS 10 minutes to find 1RM

    • then...

    • 1 minute on, 1 minute off 7 times

    • in 1 minute do 10 burpees and the rest of the time as many Snatches as possible (power or squat)

    Wednesday, October 26, 2011

    Tuesday, October 25, 2011

    Friday, October 21, 2011

    hang cleans / dubs / pushups

    • 100 M sprint
    • 10 hang power cleans (135 / 95)
    • 100 double unders
    • 10 hang power cleans (135 / 95)
    • 100 pushups
    • 10 hang power cleans (135 / 95)
    • 100 M sprint


    Wednesday, October 19, 2011

    "happy birthday JUNIOR!"

    • AMRAP 15 minutes

    • 2 Deadlifts (315 / 205)
    • 4  box jumps (24" / 18")
    • 6 burpees


    • cool down: 50 or 100 partner med ball situps

    Tuesday, October 18, 2011

    "FRAN" also welcome "DUDU"!!!

    • 21-15-9

    • Thrusters (95/65)
    • Pullups


    *** Warner's beautiful son Eduardo aka "DUDU" was born yesterday, welcome DUDU!!!


    Thursday, October 13, 2011

    "happy birthday TD"

    • 20 deadlifts (135 / 95)
    • 50 butterfly situps
    • 20 deadlifts
    • 100 double unders
    • 20 deadlifts
    • 500M run

    ** remember the full WOD (skill & strength work is on WODstack so you can track your progress)

    Wednesday, October 12, 2011

    "Prowling"

    • teams of 2 or 3!

    • 5 rounds: 

    • partner #1 - prowler push high bar 50M (225 / 145)
    • partner #2  - sprints 50m and does 15 air squats 
    • partner #3 - 15 KB russian swings (70 / 44)



    Tuesday, October 11, 2011

    Friday, October 7, 2011

    Thursday, October 6, 2011

    Thirsty Thursday 10/06/11

    • 250 M run
    • 7 squat cleans (155 /105)
    • 40 Russian Twists (45 / 25)
    • 500 M run
    • 7 squat cleans (155 /105)
    • 40 Russian Twists (45 / 25)
    • 750 M run
    • 7 squat cleans (155 /105)
    • 40 Russian Twists (45 / 25)
    •  

    Wednesday, October 5, 2011

    Friday, September 30, 2011

    "9/30/11"

    • 30 wall balls (20 / 14)
    • 30 plate get up situps (45/25)
    • 30 lateral burpees

    • 20 wall balls (20 / 14)
    • 20 plate get up situps (45/25)
    • 20 lateral burpees

    • 5 wall balls (20 / 14)
    • 5 plate get up situps (45/25)
    • 5 lateral burpees

    Thursday, September 29, 2011

    Tuesday, September 27, 2011

    Hero WOD "Hammer"

    • Five rounds of: 

    • 5 Power cleans (135 / 95)
    • 10 Front squats (same weight)
    • 5 Jerks (same weight)
    • 20 Pull-ups

    • Rest 90 seconds between each round. MUST be full 90 seconds

    • record each round's time AND total time

    Thursday, September 22, 2011

    Thirsty Thursday 9/22/11

    • 4 Deadlifts (315 / 205) 
    • 30 burpees 
    • 4 Deadlifts (315 / 205) 
    • 50 mountain climbers 
    • 4 Deadlifts (315 / 205) 
    • 70 russian twists (45 / 25) 
    • 4 Deadlifts (315 / 205) 
    • 50 mountain climbers 
    • 4 Deadlifts (315 / 205) 
    • 30 burpees

    Wednesday, September 21, 2011

    Press / Pull / Run

    • 4 rounds

    • 20 floor press (135 / 85)
    • 20 pullups
    • 500 M
    *** remember to let me know who you are and what your WODstack username is. Anybody that joins without telling us what their username is will be kicked out. Who is "sbawling"? You have been removed until we have confirmation of who you are***

    Monday, September 19, 2011

    Heavy Tabata

    • Tabata of 2 min AMRAP work, 1 minute break (x5 each)

    • Thrusters (135 / 85)
    • Sumo DLHP (same weight)

    ***from now on, our full WODs will not be listed here, but will be on WODstack
    *** for a complete list of our daily activity please join WODstack and ask us how to utilize the website!

    Thursday, September 15, 2011

    Thirsty Thursday 9/15/11

    • SWOD: Back Squat 5-3-3-1

    • 5 Tire Flips + 10 burpees
    • 20 Floor Rolls
    • 5 Tire Flips + 10 burpees
    • 40 box jumps
    • 5 Tire Flips + 10 burpees
    • 50 Russian Twists
    • 5 Tire Flips + 10 burpees
    • 60 mountain climbers
    • 5 Tire Flips + 10 burpees

    Wednesday, September 14, 2011

    Monday, September 12, 2011

    Monday Rehab 9/12/11

    • AMRAP 20 min

    • 10 Power Snatches (115 / 75)
    • 20 Chest to Bar Pullups
    • 50 double unders (3:1 for single jump ropes)

    Wednesday, September 7, 2011

    Claw

    - 5 unbroken (do not drop bar or take a break!) Rounds Not for Time;  Increase Weight each Round

    - 5 Dead Lift
    - 4 Hang Clean
    - 3 Front Squat
    - 2 Push Press

    then...

    250M timed sprint x 2

    **NOTE: start at about 30% or less of your DL max if you have good technique on hang cleans. Remember up in weight every round!

    Thursday, September 1, 2011

    USP Pyramid



    • 5,6,7...10,9,8...5

    • parallete pushups / pushups
    • russian twists (double reps) (45 / 25)
    • box jumps (24" / 18")
    • SDHP (95 / 65)

    Wednesday, August 31, 2011

    Team WODesdays 8/31/11


    • 4 rounds teams of 2 or 3

    • 50 M Prowler Hi Bar push / Then back on Low Bar (210 / 130)
    • 500 M run with Sandbags (45 / 25)
    • 30 pullups
    * note: teams of 3 will have different rep count

    Thursday, August 25, 2011

    Thirsty AMRAP



    • 25 Min. AMRAP

    • 10 KB American Swings (70/44)
    • 15 med ball ab mat situps (20/14)
    • 30 mountain climbers
    • 30 double unders or 100 singles

    Wednesday, August 24, 2011

    Tuesday, August 23, 2011

    Benchmark Air Force WOD



     * 15 Min Skill work

    *then...
    • 20 Thrusters
    • 20 Sumo deadlift high pulls
    • 20 Push jerks
    • 20 Overhead squats
    • 20 Front squats


    *Men will use a 95lb barbell. Women will use 65lbs. 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.

    Wednesday, August 17, 2011

    Tuesday, August 16, 2011

    Helen w/ 500 M (Benchmark Tuesday)



    • 15 min. skill practice (kipping, butterfly, muscle up, etc)

    • then...
    • 3 rounds

    • 500 meter run
    • 21 KB American Swings (53/35)
    • 12 Pull-ups

    Monday, August 15, 2011

    "Squats + Chipper Pyramid (REHAB!)"

    • SWOD: front squat 5-3-3-1

    •  then...

    • 10 power cleans (205 / 135)
    • 20 burpees
    • 30 KB goblet squats (70 / 44)
    • 40 mountain climbers
    • 50 ab mat situps
    • 40 mountain climbers
    • 30 KB goblet squats (70 / 44)
    • 20 burpees
    • 10 power cleans (205 / 135)

    Friday, August 12, 2011

    Thursday, August 11, 2011

    "Big Ron"

    - happy birthday Ron!

    - 10 minute double under or pull ups practice

    - 10 rounds 1 minute on, 1 minute break

    - 100m sprints then as many front squats (225 / 150) as possible within that minute

    Wednesday, August 10, 2011

    Run Forest RUN

    • Shoulder Warmup

    •  Floor Press
    •  5-5-5-5-5

    •  then...


    • 2 rounds of:
    • 30 pushups
    • 30 dips or 15 ring dips

    • 1500 M run

    • 2 rounds of:
    • 30 pushups
    • 30 dips or 15 ring dips

    Monday, August 8, 2011

    "Monday Rehab!" 8/8/2011

    SWOD: power clean (20 min to find max)
               **** warmup with light power cleans then build up. take 2 min break in between sets with high loads (very important)!***

     - then...

     - 15 min AMRAP

     - 5 Thrusters (125 / 85)
     - 10 V-ups
     - 20 russian twists (45 / 25)

     - Cool Down: 3x plank hold for 1 minute


    Thursday, August 4, 2011

    OHS / burpees / box jumps

     - Back Squat 5-3-3-1

     - then pyramid of...

     - 5,6,7,8,9,8,7,6,5

     - reps of each:

     - OHS (115 / 75)
     - bar hopping burpees
     - box jumps

    Wednesday, August 3, 2011

    Team WODesdays 8/03/2011

     - warmup: 10 minute double under work


     - AMRAP 20 Min

     - 10 Power Cleans (185 / 120)
     - 40 mountain climbers (20 each)
     - band sprints x2 each

    * numbers are in teams of 2

    Tuesday, August 2, 2011

    Deadlifting Karen


    - Deadlift 5-3-3-1

     - then...

     - Karen

    150 Wall Ball Shots for time (men Rx is 20# med ball and 10 foot mark / women Rx is 14# med ball and 9 foot mark)

    Monday, August 1, 2011

    "the GUZ WOD"

    ** Happy belated BDAY WOD to D-Guz!


     - 750 M run

     - then immediately 2 rounds

     - 26 pullups
     - 26 KB American Swings (70 / 44)
     - 26 pushups
     - 26 air squats

     - 750 M run

    Thursday, July 28, 2011

    Flippin Crazy

      - 2 minutes on, 1 min break on each station then rotate (everyone will go twice on each station)

     - Tire Flips
     - double unders
     - Sumo DLHP (95 / 65)
     - Push ups
     - russian twist (45 / 25)

    *count total reps for score on each station

    Wednesday, July 27, 2011

    Dirty Thirty TEAM!!!

    warmup: 10 min double under practice

    4 rounds

     - 30 Partner med ball passes (20 / 14)
     - 30 ab mat situps
     - 30 box jumps (one box per team, switch jumps if necessary)
     - 30 burpees (one partner at a time)

    ** total rep count PER TEAM!
    **teams of 3, more reps!

    Monday, July 25, 2011

    "Chris T."

    Strength: box squats 2 x 12 @ 55%


    4 rounds


     - 10 pistols (5 per leg)
     - 10 deadlifts (155 / 100)
     - 10 toes to bar
     - 100 M run

    Thursday, July 21, 2011

    Thirsty Thursday 7/21/11

     - 10 minute double under practice

    then...

     - AMRAP 15 min

     - 30 double unders / 90 singles
     - 10 Sumo DLHP (115 / 85)
     - 10 V-ups

    Wednesday, July 20, 2011

    Team WODesdays 7/20/2011

     - 10 minute kipping, butterfly or muscle up work

     - teams of 2 or 3 (3 will have more reps)
     - 4 rounds

     - 50 M weighted OH lunge (each partner)

     - 300M med ball run (20 / 14) (together switch partner carrying med ball)

     - 20 Pullups

     - 30 total box jumps per team (24" / 18")

    Tuesday, July 19, 2011

    Benchmark Tuesday (DT)


     - Box Back Squat (explanation)
     - 2x12 (2 sets of 12) at 50% max

    then...

     - Five rounds for time of:
     - 155 pound Deadlift, 12 reps
     - 155 pound Hang power clean, 9 reps
     - 155 pound Push jerk, 6 reps

    Monday, July 18, 2011

    "Bryan!!!"

    happy birthday Bryan!


     - 3 rounds

     - 15 KB American Swings (70 / 44)
     - 30 Pushups (chest to floor)
     - 500 M run



     - S.A.R Cantina will be here talking to us about Paleo Dieting and with some Paleo samples!

    Friday, July 15, 2011

    Flashback Fridays 7/15/11

     - Back Squat: 7-5-3-3-3-1 (slowly working up to 1 rep max for the day. Take a 2 min break between sets and a 3 minute break between the last set of 3 and set of 1)

     - Or... Flash back FRIDAY!

    Thursday, July 14, 2011

    Thirsty Thursday

    750 M run

    10-9-8-7-6-5-4-3-2-1

     - Push Press (95 / 65)
     - SDHP (95 / 65)
     - * 15 ab mat sit ups after every set of both exercises. (ex: 10 push presses, 10 SDHP, 15 situps...9 PP, 9 SDHP, 15 situps...until you reach one)

    Finish with a 750 M run

    Wednesday, July 13, 2011

    Team WODesdays 7/13/2011

    SKILL: 10 min kipping or butterfly pullup practice. If you're good at both, practice muscle ups

    2 partners per team (3 will have more reps)


    - Partner barbell carry on back (65 / 45) 20 back squats at 150M mark (back door) switch partners and at 250M mark (front door)

    - 80 KB American swings inside (53 / 35)

    - repeat barbell carry

    - 80 pullups

    - repeat barbell carry

    - 80 pushups

    - repeat barbell carry

    Tuesday, July 12, 2011

    OHS / Hang Clean / Russian Twist

    SWOD: Deadlifts 3-3-3-3-3

     - then...

     - AMRAP 20 min

     - 10 OHS (95/65)
     - 10 hang power cleans (same weight)
     - 20 russian twists - 10/side (45/25)

    Monday, July 11, 2011

    Monday Rehab

    SWOD: Floor Press 5-3-3-1

    or Endurance: 250M x2 timed with 2 minute break between
    then...

     - 3 rounds

     - 15 HSPU
     - 25 burpees
     - 35 air squats
     - 500 M run

    Wednesday, July 6, 2011

    Pushups / KB Swings / SDHP / 250M

     - Skill Work: double unders (10 min cap)


     - then...

     - 4 Rounds

     - 21 Pushups (hand release)
     - 15 KB American Swings (70 / 44)
     - 9 Sumo DLHP (115 / 75)
     - 250 M Run

    Chris R.


    Happy Birthday Chris R.! 

    - strength: Floor Press 5-3-3-1

     - or endurance: 100M sprint x 5 (1 minute break between each)

     - 75 Med Ball situps (20 / 14)
     - 50 Wall Ball Shots (20 / 14)
     - 25 Burpees
     - 50 pullups
     - 75 Jumping jacks

    Tuesday, July 5, 2011

    Stef & Cass!

    Happy birthday Stef and Cass! (2 of our original warriors who have been with us since day 1)

     - 5 rounds 

     - 7 Squat Snatch (115 / 75)
     - 40 mountain climbers
     - 500 M Run

    Friday, July 1, 2011

    Read This...abide by them!


    1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

    2. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

    3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

    4. I fear no man but I fear my workout. If I don't fear my workout, it isn't hard enough.

    5. I may puke. I may cry. But I will not quit. Ever.

    6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

    7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

    8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the dead lift. There is million ways to squat, sit up, pull up, push up, and dead lift.

    9. I will give everything I have. And then I will find more within myself.

    10. I don't complain. Complaining is for crybabies. I will leave the crying to them and I will soldier on.

    11. I will bite off challenges, spit out results, and beg for more.

    What are you going to do?

    "Recap Friday" 7/01/11


    **Option to do any WOD you missed this week. You MUST come in knowing exactly which WOD you will be making up!

    or...

    Clean & Jerk practice, 15 min 

    then...

    1 Mile run

    Thursday, June 30, 2011

    Tuesday, June 28, 2011

    Sunday, June 26, 2011

    Power Clean / Pullups / Run

    SWOD: back squat 5-3-3-1

    then...

    10-9-8-7-6-5-4-3-2-1
    Power Clean (135 / 85)
    Pullups
    100M run between each set of cleans

    Friday, June 24, 2011

    5x5 Friday

    Deadlift 5-5-5-5-5 (20 min cap)

    Floor Press 5-5-5-5-5 (20 min cap)

    *or make up any WOD you missed during the week

    Thursday, June 23, 2011

    Calves / Abs Burner

    40 DU's or 120 jump rope
    100 Ab Mat Situps (20 / 14)
    40 DU's or 120 jump rope
    150 Russian Twists    >>>75 PER SIDE! (45 / 25)
    40 DU's or 120 jump rope
    50 Box Jumps
    40 DU's or 120 jump rope

    Wednesday, June 22, 2011

    Team WODesdays 6/22/2011

    Strenght: Push Press 5-3-3-1

    7 rounds

    14 Thrusters (115 / 75)
    14 Med Ball Chest Passes
    250 M run

    ***Reps for teams of 2 (teams of 3 will have 21 reps of each exercise)

    Tuesday, June 21, 2011

    Monday, June 20, 2011

    Squat / Snatch


    Strength: Back Squat 5-3-3-1 (15 min cap)

    then...

    5 rounds

    10 Power Snatch (115 / 75)
    10 floor press (same weight)
    10 toes to bars

    Friday, June 17, 2011

    "USP Friday"

    4 rounds for time 

    20 wall ball shots (20/14)
    10 ring dips or 30 par. dips
    10 KB snatches (5/arm) (53 / 35)

    every 2 minutes athlete MUST do 10 double unders or 30 jump ropes

    Thursday, June 16, 2011

    "Sweet 6-team on the Sixteenth"

     - 10 rounds (teams of 2) or teams of 3 will do more reps per team

     - 16 box jumps
     - 16 med ball partner situps
     - band sprints x2/ person

     * rep count is PER TEAM

    Tuesday, June 14, 2011

    "Cindy"

     - Back Squat: 5-3-3-1 


     - 20 Min AMRAP 


     - 5 pullups 
     - 10 pushups 
     - 15 air squats

    Bear Cub Complex AMRAP

     - 15 min AMRAP:

     - Power Clean (135 / 85)
     - Front Squat
     - Push Press
     - Back Squat
     - Push Press

     5 minute break

     - 5 minute AMRAP:


     - 10 toes to bars
     - 10 situps
     - 10 burpees

    Monday, June 13, 2011

    "KB Conditioning"

     - Strength: Push Press 5-3-3-1 (15 min cap)

     - 3 rounds
     - 20 KB American Swings (70 / 44)
     - 30 KB Sumo DLHP (70 / 44)
     - 750 M run

    Friday, June 10, 2011

    Thursday, June 9, 2011

    Jump Jump

     - Warmup: 10 min jump rope

     - AMRAP 20 Min

     - 20 Med Ball situps (20 / 14)
     - 8 Alternate Med Ball Pushups
     - 15 M or 30 M Broad Jumps


    Wednesday, June 8, 2011

    Timed Mile + Core

     - Strength Push Press: 5-3-3-1 

     - 1 mile timed run 


     - 5 rounds 
    - 10 OHS (95 / 65) 
    - 20 russian twists (45 /25) 

    Tuesday, June 7, 2011

    "DL / Dip / Air Squat Pyramid"

     - Strength: Back Squat 5-3-3-1


     - then...


     - Pyramid 5-11 

     - Deadlifts(185 / 120) 
     - Ring Dips or x3 on paralletes 
     - Air squats 


     - Cool Down: Sprints

    Monday, June 6, 2011

    "Filthy Fifty"

    50 Box jump, (24" / 18")
    50 Jumping pull-ups 
    50 Kettlebell swings, (35 / 26)
    Walking Lunge, 50 steps 
    50 Knees to elbows 
    50 Push press, (45 / 35)
    50 Back extensions 
    50 Wall ball shots, (20 / 14)
    50 Burpees 
    50 Double unders or 150 singles

    Friday, June 3, 2011

    "Tiger Blood"

     - Strength: Push Press 5-3-3-1


     - 20 Min AMRAP


     - 5 Sumo DLHP (135 / 85)
     - 10 Floor Press (same weight)
     - 20 Double Unders / 60 Jump Ropes
     - 30 mountain climbers

    Thursday, June 2, 2011

    Wednesday, June 1, 2011

    Diane

     - 21-15-9


     - Deadlifts (225 / 155)
     - HSPU (handstand pushups)

     - Strength: Back Squats 5-3-3-1

     - Cool Down

    Friday, May 27, 2011

    Finals Here We Come!

     - 5 rounds:

     - 21 box jumps (30" / 24")
     - 15 push press (135 / 95)
     - 9 kb american swings (70 / 44)

     - cool down: 750m run

    Thursday, May 26, 2011

    "Breaking down the Pyramid"

     5, 6, 7, 8, 9, 8, 7, 6, 5

     - Deadlifts (225 / 150)
     - Wall Balls (20 / 14)
     - Knees to Elbows

    We will explain the pyramid

     Cool Down: plank holds / 10 minute work on skill of choice

    Wednesday, May 25, 2011

    "Snatching up the Eastern Finals"

      - Strength: Front Squats 5-3-3-1

     - 20 minute AMRAP


     - 1 Power Snatch plus 2 OHS x3 (135 / 95)
     - 10 pull ups
     - 20 ab mat situps

    Tuesday, May 24, 2011

    Monday, May 23, 2011

    "HEAT is ON"

     - Strength: Front Squats 5-3-3-1 


     - then...
     - 7 rounds optional 8th

     - 15 air squats 
     - 12 rows (45 / 25) 
     - 9 ring dips or 20 dips 


     - Cool Down: stretch

    Friday, May 20, 2011

    Wednesday, May 18, 2011

    "Fran and Sprints"

     - Strength: Front Squats 5-3-3-1

     - then... FRAN!

     - 21-15-9

     - Thrusters (95 / 65)
     - Pullups

     - Cool Down: Sprints...YEA!

    Tuesday, May 17, 2011

    hard CORE endurance

     - 5 deadlifts (225 / 150)
     - 5 ab rollers
     - 250 M run
     - 10 deadlifts (225 / 150)
     - 10 ab rollers
     - 500 M run
     - 15 deadlifts (225 / 150)
     - 15 ab rollers
     - 750 M run
     - 10 deadlifts (225 / 150)
     - 10 ab rollers
     - 500 M run
     - 5 deadlifts (225 / 150)
     - 5 ab rollers
     - 250 M run

     - Cool Down: 10 minute double under work

    Monday, May 16, 2011

    Steve S.

    Strength: Front Squat 5-3-3-1 

    5 rounds: 

    - 20 KB floor presses (double or single) (70/44 on single) (35/26 on doubles)
    - 30 air squats 
    - 50 double unders / 150 JRs 

    - Cool Down: plank holds 30-60 seconds x3

    Thursday, May 12, 2011

    Let's Get It!

    21-15-9 (amount of reps per exercise)

     - HSPU (handstand pushups) or modified
     - Mountain Climbers (21-15-9 each leg)
     - Sumo DLHP (95 / 65)

     - Cool Down: 50 M sprint x 3 with one minute break in between

    Wednesday, May 11, 2011

    CheeseCake!

     - Strength: Front Squats 5-3-3-1 

     - then... 

     - 5 rounds: 

     - 10 V-Ups 
     - 20 box jumps (20" / 18") 
     - 40 russian twists (45 / 25) 
     - 40 double unders or 120 jump ropes 

    Tuesday, May 10, 2011

    Murph

    In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
    This workout was one of Mike's favorites and he'd named it 'Body Armor.' 
    From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



     - Run 1 mile
     - 100 pullups
     - 200 pushups
     - 300 air squats
     - Run 1 mile

     - Pullups, pushups, and air squats can be broken down in any order and separated as necessary.

    It will be an honor to do this WOD named after one America's most heroic SEALS!!

     - You can also do half or one quarter of this WOD if you would like!

    Monday, May 9, 2011

    Getting Warmed Up

    Strength: front squats 5-3-3-1 

     - then


     - AMRAP 15 minutes 

     - 5 ohs (115 / 75) 
     - 10 knees to elbows 
     - 15 kb russian swings (70 / 44) 


     - Cool Down: stretching

    Friday, May 6, 2011

    Seis de Mayo!

    Warmup: line drills / PVC shoulder mobility

     - 10 minute: snatches, work on technique or work up to heavy single

    then...

     - 5 rounds:

     - 10 hang cleans (115 / 75)
     - 5 ring dips or 15 parallette dips
     - 10 KB Floor press (single or double KBs)

    Thursday, May 5, 2011

    Wednesday, May 4, 2011

    5/4/2011

    Warmup: 10 minute jump rope or double unders 

     then... 

    6 Rounds for time 
     - 10 Sumo DLHP (135 / 95) 
     - 50M lunges with plate OH (45 / 25) 
     - 250 M run

    Tuesday, May 3, 2011

    Strength: Front Squats 5-3-3-1 (find one rep max or use this to work on flexibility)


    then...


    Complete AMRAP in 20 minutes of: 

    Push press, 10 reps  (115 / 75)
    10 KB Swings (53 / 35)
    10 Box jumps (24" / 18")