Sunday, March 31, 2013

4/1/13 - Fight Gone Bad


  • SWOD then...

  • Three rounds of:

  • Wall-ball
  • Sumo DLHP (75/45)
  • Box Jump 20"
  • Push-press (75/45)
  • Row (Calories)

  • 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 from which a one-minute break is allowed before repeating. 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.

Friday, March 29, 2013

Thursday, March 28, 2013

3/29/13


  • SWOD then...

  • EMOM 5 min
  • 7 strict pullups

  • 4 rounds
  • 5 broad jumps
  • 5 Front Squats (185/115)
  • 15 pullups

3/28/13 - Games OPEN 13.4


  • 7 Min AMRAP ascending ladder

  • 3 Clean and Jerk (135/95)
  • 3 Toes to Bar
  • 6 Clean and Jerk (135/95)
  • 6 Toes to Bar
  • 9 Clean and Jerk (135/95)
  • 9 Toes to Bar

  • *increasing by 3's

  • 5 min rest then...

  • 7 Min AMRAP

  • 3 OHS (135/95)
  • 10 HR Pushups

Tuesday, March 26, 2013

3/27/13


  • SWOD then...

  • Teams of 2 or 3

  • 3 (5 minute) rounds with 2 minute rest in between

  • 400 M run or row (each partner but can be done together)
  • AMRAP Ring Dips / box dips
  • AMRAP Thrusters (115/75)

  • ***for every 3 box dips = 1 ring dip. 1 ring dip = 1 point
  • ***thrusters = 2 points
  • ***teammates are continuously working and switching movements when necessary

Monday, March 25, 2013

Tuesday, March 19, 2013

Friday, March 15, 2013

Thursday, March 14, 2013

3/15/13


  • SWOD then....
  • 20 Toes to Bar
  • 30 American KB Swings (70/53)
  • 40 Wall Balls (20/14)
  • 100 Double Unders / 100 Jumping jacks
  • 40 Wall Balls
  • 30 Swings
  • 20 Toes To Bar

Wednesday, March 13, 2013

3/14/13 - Open WOD 13.2


  • Workout 13.2

  • 10 minute AMRAP of:

  • 5 Shoulder to overhead, 115 / 75 lbs
  • 10 Deadlift, 115 / 75 lbs
  • 15 Box jump, 24 / 20 inch

Monday, March 11, 2013

3/12/13


  • SWOD then...

  • Teams of 2-3 people (3 will have more reps)

  • 6 rounds

  • 200 M Farmer walk (95/55)
  • 100 M hi bar prowler push (230/145)
  • 14 Hang (power or squat) Cleans (185/115)

  • **all are totals per team**
  • **those going heavier will use farmer bars. Lighter weights use the KBs**
  • **prowler RX weight is weight added to the prowler. The actual weight of the prowler is NOT included**
  • **teams of 3 will have 200 M farmer walk, but will have 150M on prowler and 21 total hang cleans**

Sunday, March 10, 2013

3/11/13 - Cindy or Mary (benchmark)


  • SWOD then...

  • “Mary”
  • 20 Min AMRAP of:
  • 5 HSPUs (45#/25# plate for RX)
  • 10 alternating Pistols
  • 15 Pull-ups

  • or "Cindy"
  • 20 Min AMRAP
  • 5 pullups
  • 10 pushups
  • 15 squats

Thursday, March 7, 2013

Wednesday, March 6, 2013

3/7/13


  • SWOD: Snatch technique work (15 min)

  • 17 minute AMRAP of:

  • 40 Burpees 
  • 30 Snatch, 75 / 45 lbs 
  • 30 Burpees
  • 30 Snatch, 135 / 75 lbs 
  • 20 Burpees
  • 30 Snatch, 165 / 100 lbs 
  • 10 burpees
  • Max rep Snatch, 210 / 120 lbs

Tuesday, March 5, 2013

Monday, March 4, 2013

3/5/13


  • SWOD: hang clean 5-5-5-5-5 (can be power or squat but if bar is dropped that set is over)

  • 5 rounds

  • 5 Bar muscle up / 12 C2B Pullups
  • 12 KB Russian Swings (70/53)
  • 25 double unders / jumping jacks

Friday, March 1, 2013

3/02/13


  • 800 M run 
  • 30 wall balls (20/14) 
  • 60 KB Russian Swings (70/53) 
  • 90 med ball situps (20/14) 
  • 800 M run