- Strength WOD then...
- 15 Snatches (115 / 75)
- 20 box jumps (30"/24")
- 20 Alternating pistols
- 500 M row
- 20 Alternating pistols
- 20 box jumps (30"/24")
- 15 Snatches (115 / 75)
Thursday, May 31, 2012
6/1/12
Tuesday, May 29, 2012
5/30/12
- 5 min AMRAP
- 5 deadlifts (275 / 185)
- 10 lateral bar burpees
- rest 5 minutes
- 5 min AMRAP
- 7 KB American Swings (70/53)
- 15 double unders / 45 singles
- cool down: 100 russian twists (45/25)
Murphy 5/29/12
- Memorial Day tradition!!! Honoring a real life hero! Since we were closed on Monday, we'll make it up tuesday!
- 1 mile run
- 100 pullups
- 200 pushups
- 300 air squats
- 1 mile run
- ** the pullups, pushups and squats can be broken down however way you want. But you must start and end the WOD with a 1 mile run**
- * there will be an option to do 1/4 or 1/2 of the WOD*
Thursday, May 24, 2012
Wednesday, May 23, 2012
5/24
- 7 Min AMRAP
- 5 Sumo DLHP (135/95)
- 100 M run
- 5 min rest
- 7 min AMRAP
- 15 burpees
- 30 Double Unders / 90 singles
- cool down: 800 M row or run
Happy Birthday Pao!
- SWOD then...
- 7 rounds
- 4 ring muscle ups or 12 C2B pullups
- 7 push press (135/95)
- 15 ab mat situps
Tuesday, May 22, 2012
5/22/12
- 15 Front Squats (135/95)
- 15 box jumps (24"/20")
- 100 M run15 Front Squats (135/95)
- 15 box jumps (24"/20")
- 200 M run
- 15 Front Squats (135/95)
- 15 box jumps (24"/20")
- 400 M run
- 15 Front Squats (135/95)
- 15 box jumps (24"/20")
- 800 M run
Sunday, May 20, 2012
Happy Birthday Julie! - Diane
- SWOD then...
- 21-15-9
- Deadlifts (225/155)
- HSPU (RX is head to floor or using 45's on each side of ab mat)
- 10 min rest.
- cool down: 800 M run
Friday, May 18, 2012
Wednesday, May 16, 2012
5/17/12
- 7 Min AMRAP
- Burpee-Pullups (total reps)
- rest 5 Minutes
- 7 Min AMRAP
- 10 Floor Press (95/65)
- 10 Floor Wipers (same bar)
- 10 Sumo DLHP (same bar)
Tuesday, May 15, 2012
Sunday, May 13, 2012
Happy Birthday Big D! 5/14
- SWOD
- Teams of 2-3
- 800 M Sand Bag run (45/25) > teams of 3 will do 1000M run
- 200 M Sand bag lunges > teams of 3 will do 300M lunges
- 120 Sand Bag back squats > teams of 3 will do 180 squats
- 200 M Sand Bag Lunges
- 800 M Sand Bag run (45/25)
- *total reps are done as a team.
Saturday, May 12, 2012
5/12
800M run
10 ring dips / 20 box dips
10 front squats 155/ 105
800M run
20 ring dips/ double box dips
20 front squats
800M run
Thursday, May 10, 2012
Happy Birthday Aaron!
- 15 Min AMRAP
- 5 hang power snatches (115/75)
- 15 toes to bars
- 30 russian twists (15/side) (45/25)
Wednesday, May 9, 2012
5/10
- 2 Min On, 1 Min break
- 100 M Sprint
- 15 KB Sumo DLHP (70/53)
- as many box jumps (24"/20") as possible with remainder of 2 minutes then rest 1 minute.
- repeat for a total of 5 rounds, your score is your total box jumps
Tuesday, May 8, 2012
Monday, May 7, 2012
5/8/12
- teams of 2 or 3
- 800 M run med ball run (20/14)
- 200 M KB farmer walk (70/53)
- 100 burpees
- 150 partner med ball situps
- 800 M run med ball run (20/14)
- *notes: teams run together, farmer walk is one at a time. Reps are a team total
- *teams of 3 will have 150 burpees and 225 partner situps)
Sunday, May 6, 2012
5/7 Hero WOD "Nutts"
- 10 Handstand push-ups
- 15 Deadlift (250/165)
- 25 Box jumps (30"/24")
- 50 Pull-ups
- 100 Wallball shots (20/14)
- 200 Double-unders
- Run 400 M with a 45lb plate
Friday, May 4, 2012
Thursday, May 3, 2012
5/3 - Fight Gone Bad
- This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. 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, except on the rower where each calorie is one point. The stations are:
- Wall-ball, (20/14) (Reps)
- Sumo DLHP (75/45)(Reps)
- Box jump (20")(Reps)
- Push-press (75/45) (Reps)
- Row (Calories)
Tuesday, May 1, 2012
5/2
- STRENGTH WOD then...
- 6 Min AMRAP
- 8 power clean (165/115)
- 3 thrusters(165/115)
- rest 5 minutes then..
- 6 min AMRAP
- 5 HSPU
- 10 pullups
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