Friday, May 31, 2013

6/1/13

One partner works while the other runs. Both partners must do each movement and run each distance. 
Runs don't count for anything. Total rep scoring. 
  • Get up situps (45/25) (800m run) 
  • Goblet squats (55/35)(400m) 
  • KB swings (55/35) (200m)

Wednesday, May 29, 2013

5/30/13 - Please wear RED for Bella!

  • http://www.caringbridge.org/visit/bellart - please click on this link to learn more about this beautiful and strong child and her story. Also please wear RED for your WOD in her honor


  • SWOD then...

  • 1,2,3...7,8,7,6...1 
  • DB/KB Thrusters (55/35) 
  • Burpees 
  • * 1 rope climb / 3 strict pullups after each set

Tuesday, May 28, 2013

5/29/13 - Regionals WOD 6

  • SWOD then...

  • 100 Double Unders / Jumping Jacks
  • 50 HSPU / 2x modified 
  • 40 T2B 
  • 30 Shoulder to Overhead (165/105) 
  • 90 ft Walking lunge with front rack (165/105) 

  • **17 min cap**

Monday, May 27, 2013

5/28/13 - 2013 Regional WOD 5

  • SWOD then...

  • 21-15-9

  • Deadlifts (315/205)
  • Box Jumps (30"/24")

  • ****notes: There is a STRICT 10 minute cap on this. You can NOT do RX weight on the DL unless you can do more than 5 reps unbroken at a time!
  • If your trainer says lighter weight, please listen! ****

  • cool down: 3x60 sec plank hold with 60 sec rest

Thursday, May 23, 2013

5/24/13


  • SWOD then...

  • 2 minutes on, 1 min off x7

  • 100 M run
  • 10 HR pushups
  • 20 situps
  • AMRAP HSPU with time remaning each round

Wednesday, May 22, 2013

5/23/13


  • SWOD then...

  • 20 Power Cleans (135/95) 
  • 20 Front Rack lunges (135/95) 
  • 20 Front Squats 
  • 20 Toes to Bar 
  • 10 ring MU's / 20 C2B pullups 
  • 5 rope climbs / 15 strict pullups 
  • 800 M run

Tuesday, May 21, 2013

Monday, May 20, 2013

Sunday, May 19, 2013

Thursday, May 16, 2013

5/17/13

  •  SWOD then...

  • 5 rounds

  • 5 Bar Muscle ups / 10 C2B pullups
  • 10 Box Jumps (30"/24")
  • 15 getup situps (45/25)

Wednesday, May 15, 2013

5/16/13


  • SWOD then...

  • 10 Hang Power Cleans (185/115) 
  • 20 Wall Balls (20/14) 
  • 30 American Swings (70/53) 
  • 40 HR Pushups 
  • 100 Double Unders / jumping jacks 
  • 40 HR Pushups 
  • 30 American Swings (70/53) 
  • 20 Wall Balls (20/14) 
  • 10 Hang Power Cleans (185/115)

Tuesday, May 14, 2013

Thursday, May 9, 2013

5/10/13


  • SWOD: Floor Press 3-3-3-3-3
  • 12 Minute AMRAP

  • 5 Front Squats (185/115)
  • 5 Push Jerk (same)
  • 10 Wall Balls (20/14)
  • 10 Situps

  • Cool Down: 400 M run

Wednesday, May 8, 2013

Tuesday, May 7, 2013

5/8/13


  • SWOD then...

  • 30 second AMRAP of each movement with 1 minute break between rounds

  • 7 rounds

  • 30 sec Power Cleans (135/95)
  • 30 sec Box Jumps (30"/24")
  • 30 sec Pistols / Air Squats
  • 30 sec KB Sumo DLHP (70/53)

  • **1 minute break between rounds**

Monday, May 6, 2013

5/7/13


  • Warmup then... 800 M run for TIME

  • Team WOD

  • 5 rounds

  • Each partner does 20 hops over partner doing Plank Hold
  • 40 total double KB/DB man makers **without standing up** (20 per partner)
  • 40 partner Med Ball situps

Sunday, May 5, 2013

5/6/13


  • SWOD then...

  • Air FORCE WOD For time: 

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

  • 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.

Friday, May 3, 2013

Thursday, May 2, 2013

5/3/13


  • SWOD then...

  • 15 Min AMRAP 

  • 10 KB Snatches (5/arm) (70/53) 
  • 12 ring dips / 24 box dips 
  • 15 Situps

Wednesday, May 1, 2013

5/02/13


  • SWOD then...

  • 7 Deadlift (275/165) 
  • 25 Bar Hop Burpees 
  • 7 Deadlift (275/165) 
  • 100 Double Unders 
  • 7 Deadlift (275/165) 
  • 100 steps alternating lunges 
  • 7 Deadlift (275/165) 
  • 5 rope climbs / 15 strict pullups