Wednesday, October 31, 2012

11/01/12


  • SWOD then...
  • AMRAP 12 minutes 
  • 5 Snatches (power or squat) (135/95)
  • 5 power clean (same weight)
  • 5 Push Press (same weight)
  • 5 back squats (same weight)
  • 50 double unders

Tuesday, October 30, 2012

Zombies vs Humans - Halloween WOD


  • COSTUMES ARE WELCOME!!!!

  • SWOD then...

  • If you are a human you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! 

  • Run 800m 

  • then.. 2 rounds of: 

  • 20 burpees 
  • 30 box jumps 
  • 40 situps 

  • Run 400m 

  • *If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout. 
  • **If you are alive and you get caught by any Zombies then you must also do the 25 burpees. 

  • The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people. 

  • Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE. 

  • So if you're caught, let everyone else know

Monday, October 29, 2012

10/30/12

SWOD then...

1 minute rounds with 1 minute rest:

3 rounds

50 M sprint
AMRAP HSPU or pushups

3 rounds

50 M sprint
AMRAP toes to bars or v-ups

3 rounds

50 M sprint
AMRAP KB American Swings (70/53)

*1 minute rest between each round, including when switching movements after every 3rd round

Sunday, October 28, 2012

Friday, October 26, 2012

Thursday, October 25, 2012

Wednesday, October 24, 2012

Hang PC+FS and Annie - 10/25/12


  • SWOD then...

  • 7 Min AMRAP

  • 7 Hang Power Cleans (185/115)
  • 7 Front Squats (185/115)

  • rest 5 min then...

  • Annie

  • 50-40-30-20-10
  • Double Unders / Knee Tucks
  • Ab Mat Situps (med ball optional)

Tuesday, October 23, 2012

Monday, October 22, 2012

10/23/12 - Pandemonium WOD #4 individual


  • SWOD then...

  • 25 Sumo DLHP (115/85)
  • 40 KB Swings (70/53)
  • 50 Wall Balls (20/14)

10/22/12



  • SWOD then...

  • 8 rounds

  • 5 strict pullups (elbows locked, chin past the bar FULL RANGE OF MOTION)
  • 10 weighted overhead box step ups (45/25) (24"/20")

  • buy out: 800 M run (immediately after 8th round, this included in your WOD time)

Thursday, October 18, 2012

10/19/12



  • SWOD then...

  • EMOM 16 minutes - every minute on the minute

  • odd minute - 10 KB Swings (70/53)
  • even minute - 6 HSPU (or 12 modified)

  • *coach notes - advanced athletes can do 9 HSPU

Wednesday, October 17, 2012

10/18/12


  • SWOD then...
  • Max rounds in 3 minutes of: 
  • 3 Power cleans (135/95)
  • 6 Pushups
  • 9 Air Squats
  • Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, October 16, 2012

10/17/12


  • 3 Min Test - Max Rope Climbs then...

  • 50 M OH Lunges walk (45/25)
  • 800 M Run
  • 30 Sumo DLHP (70/53)
  • 10 muscle ups / 20 ring dips / 40 box dips
  • 800 M run
  • 50M OH lunges walk (45/25)

Monday, October 15, 2012

Sunday, October 14, 2012

10/15/12


  • Most  HSPU in 2 minutes (men on 45# and women 25# plate, head must touch ab mat) or work on HSPU and depth of HSPU 

  • then... 

  • 200 M run 
  • 20 box jumps (30"/24") 
  • 30 burpees 
  • 40 pullups 
  • 50 wall balls (20/14) 
  • 200 M run

  • Compare to 02/08/12

Saturday, October 13, 2012

Thursday, October 11, 2012

10/12/12


  • SWOD then...

  • 10 rounds 

  • 5 Sumo DLHP (115/75) 
  • 5 Push Press (same weight) 
  • 10 med ball situps (20/14)

Wednesday, October 10, 2012

10/11/12


  • SWOD then...

  • 15 min AMRAP 

  • 30 double unders / 30 knee tucks
  • 10 knees to elbows / 15 v-ups 
  • 7 ring dips / 30 box dips 
  • 4 hang cleans (185/105)

Sunday, October 7, 2012

10/08/12


  • SWOD then...

  • AMRAP 8  Minutes 

  • 5 Power Snatches (135/85) 
  • 10 over bar burpees 

  • rest 5 minutes then... 

  • 1600 M run

Thursday, October 4, 2012

10/05/12


  • SWOD then...
  • 13 min AMRAP
  • 20 double unders / 20 knee tucks
  • 10 Weighted Lunge steps (115/75)
  • 1 rope climb / 7 pullups
  • cool down: 800M ru

Wednesday, October 3, 2012

Tuesday, October 2, 2012

10/03/12


  • SWOD then...

  • Pyramid 
  • 1,2,3...7,8,7,6...1 

  • KB American Swings (70/53) 
  • Box Jumps (30"/24") 
  • Push Press (115/75)

Monday, October 1, 2012

10/02/12


  • SWOD then...

  • 1 minute on, 1 minute off (repeat for 8 rounds)

  • 5 Hang Clean (135/95)
  • 7 Front Squats (same weight)
  • AMRAP situps with remaining time