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)

12/28/11

• SWOD
• 
  
• 15 Min AMRAP
• 
  
• 3 power snatch (135 / 95)
• 7 OHS (same weight)
• 500 M run
•  

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

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.

"Happy birthday Wendi"

• SWOD 
• 
  
• then...
• 
  
• 4 rounds
• 
  
• 7 Push Jerk (155 / 105)
• 15 Box Jumps (24" / 20")
• 750 M run

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.

hang clean/pullup/situp

• 5 rounds
• 
  
• 7 hang power cleans
• 14 pullups
• 21 med ball situps
• 
  
• Cool Down: stretching

Diane 12/19/11

• Strength WOD
• 
  
• then...
• 
  
• Diane
• 21-15-9
• Deadlifts (225 / 155)
• HSPU
• 
  
• Cool Down: band stretch

"Trevor"

25 Pullups

100 M run

50 wall ball shots

100 M run

25 Pullups

100 M run

"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

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

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

"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 Fun

• 10,9,8,7,6,5,4,3,2,1
• 
  
• knees to elbows 
• sumo DLHP 
• mountain climbers (count is per leg, so double)

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

DL / pushup / DU's

• 5 rounds
• 
  
• 10 DL (225 / 145)
• 20 pushups
• 30 double unders

"Front Squats and HSPU"

• Strength WOD
• 
  
• 21-15-9
• Front Squats (165 / 115)
• HSPU
• 
  
• then Cool Down

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.

Tabata Time!

• 8 times each exercise 
• 20 seconds work, 10 second break
• 
  
• Weighted Jumping Lunges (45/25) 
• Dips or Ring Dips 
• Plank Holds

Thirsty Thursday 12/1

• 5 rounds
• 
  
• 7 Push Press (95 / 65) 
• 25 ab mat situps (no ball) 
• 500 M run

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

Happy Birthday Brittany!

• 4 rounds
• 
  
• 7 thrusters (115/75)
• 7 Sumo DLHP (same weight)
• 250 M run

"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

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!

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

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

"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

"Birthday WOD - Bryan L!!"

• 4 rounds
• 
  
• 5 hang cleans (185/115)
• 10 burpees
• 10 pullups
• 500 M

"Birthday WOD - Janet P.!!"

• Strength WOD
• 
  
• 10 rounds
• 
  
• 3 Front Squats (205/135)
• 6 KB SDHP (70/53)
• 9 Deadlifts (205/135)

"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

"Thrust-N-Run"

15 Thrusters (115 / 75)
500 M run
10 Thrusters (115 / 75)
500 M run
5 Thrusters (115 / 75)
500 M run

"11/11/11"

• Strength WOD
• then...
• 
  
• 5 rounds
• 
  
• 11 hang power cleans (135/95)
• 11 HSPU
• 11 knees to elbows

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)

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

"Happy Birthday Anhy!"

• Strength WOD

• then...
• Cindy - 20 Min AMRAP
• 
  
• 5 pullups
• 10 pushups
• 15 air squats

Monday Rehab 11/07/11

• Skill/Strength work
• 
  
• 4 rounds
• 
  
• 21 double unders
• 15 wall balls (20/14)
• 9 box jumps (30" / 24")

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

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

Lunge/Run/Pullup

• Double Under practice 10 minute warmup
• 
  
• 3 rounds
• 30M Lunge (45 / 25)
• 500M run
• 15 pullups

"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

"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

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)

Thirsty Thursday 10/27/11

• 7 rounds
• 
  
• 6 deadlifts (185 / 115)
• 4 front squats 
• 2 shoulder to overhead

"Core Burner"

• AMRAP 20 min.
• 
  
• 20 med ball situps (20 / 14)
• 15 KB american swings (70 / 44)
• 10 toes to bar

"Lovin' Plyometrics"

Strength WOD

then...

6 rounds
250 m run
10 box jumps (24" / 18")
10 med ball pushups

OHS / C2B pullups tabata

1 minute on, 30 seconds off

OHS (115 / 75)
C2B pullups

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

"happy birthday EDWIN"

• 4 rounds
• 
  
• 15 HSPU
• 500 M run

"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

"FRAN" also welcome "DUDU"!!!

• 21-15-9
• 
  
• Thrusters (95/65)
• Pullups

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

"happy birthday WARNER!"

• SWOD
• 
  
• then...
• 
  
• 5 rounds
• 10 KB Snatch (5/arm) (53/35)
• 250 M run
• 10 toes to bar

Sumo Man Making

• SWOD
• 
  
• then...
• 
  
•  15 min AMRAP
• 
  
• 2 Sumo DLHP (135 / 95)
• 4 man makers (53 / 35)

"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)

"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)

burpee pullups & plate getup-situp

• 5 min. AMRAP
• burpee pullups
• 
  
• rest 3 min...
• 
  
• 5 Min. AMRAP
• plate get up situps (45 / 25)
• 
  
• then repeat

"Thrust-N-Run!"

• SWOD 15-20 min cap
• 
  
• then...
• 
  
• 3 rounds
• 
  
• 15 Thrusters (95 / 65)
• 750M

10/07/11

• AMRAP 20:
• 
  
• 50 mountain climbers
• 30 KB russian swings (70 / 44)
• 10 push presses (115 / 75)

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)
•  

Hero WOD "Paul"

• 5 rounds of: 
• 
  
• 50 Double unders
• 35 Knees to elbows
• Overhead walk, 20 yards (185 / 105)

Tuesday Tag Team

• 5 rounds
• 
  
• 30M band sprints (3x each partner)
• 250 M
• 20 box jumps

Monday Rehab 10/03/11

• warmup
• SWOD

then...

• AMRAP 15 minutes
• 
  
• 5 Deadlifts (255 / 165)
• 10 HSPU
• 10 Pullups

"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

Thirsty Thursday 9/29/11

• 90 sec. work, 90 sec. break
• 
  
• 5 rounds
• 
  
• 100 M sprint
• 10 KB swings (70 / 44)
• as many box jumps as possible

"9/28/11"

• AMRAP 25 minutes
• 
  
• 750 M run
• 10 Toes to Bars
• 15 Sumo DLHP (95/65)

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

Monday Rehab 9/26/11

• 4 rounds
• 
  
• 40 double unders 
• 40 pushups 
• 40 air squats

OHS / K2E / 100 M

• AMRAP 20 min.
• 
  
• 10 OHS  (115 / 75)
• 15 Knees to Elbows
• 100 M run

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

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***

Benchmark Tuesday "Annie"

• "Annie”
• 
  
• 50-40-30-20 and 10 reps of:
• Double Unders
• Ab Mat Sit Ups

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!

TGIF 9/16/11

• 6 rounds
• 
  
• 5 power cleans (185 / 115)
• 15 push ups
• 250M run

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

KB / SDHP / Wall Balls

• Pyramid
• 5,6...10,9...5
• 
  
• KB American Swings (53 / 35)
• Sumo DLHP (95 / 65)
• Wall Balls (20 & 10' / 14 & 9')

"9/13/11"

• 5 rounds
• 
  
• 30 ab mat situps
• 50 M prowler high bar/lo bar push
• 250 M run

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)

Bodyweight Burner

• 6 rounds
• 
  
• 10 burpees
• 15 pullups
• 30 yard overhead lunges (45/25)

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!

"500 Meter Nancy"

• 5 rounds
• 
  
• 500 M
• 15 OHS (95 / 65)

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)

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

"Benchmark - Diane"

21-15-9

deadlift (225 / 155)
HSPU

Monday Rehab 8/29/11

• Warmup
• SWOD
• 
  
• 5 rounds
• 
  
• 10 Hang Cleans (155 / 95)
• 15 Bar Hopping Burpees
• 
  
• Cool Down

Flahsback Friday 8/26/11

SWOD OHS 3-3-3-3-3

Or flashback Friday

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

"Cleans / HSPU / 1500M run"

• SWOD: Deadlift 5-3-3-1

then...

• 5 Squat cleans (205 / 135)
• 20 HSPU
• 1500M run
• 20 HSPU
• 5 Squat cleans (205 / 135)

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.

Monday Rehab 8/22/11

• 7 rounds
• 
  
• 2 Tire Flips
• 7 tire jumps
• 10 Pullups

Flashback fridays 08/19/11

• SWOD: Deadlifts 5-3-3-1-1 (to find 1RM)
• 
  
• or FlashBack Friday

Thirsty Thursday (8/18/11)

• 5 rounds
• 
  
• 10 Sumo DLHP (135 / 85)
• 15 Floor Press (same weight)
• 15 Pullups

Push Press / T2B / Air Squats

• SWOD: Shoulder Press 5-3-3-1
• then...

• AMRAP 17 minutes
• 8 Push Press (115 / 75)
• 14 toes to bars
• 20 air squats

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

"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)

Flashback fridays 08/12/11

 - SWOD: PUSH PRESS 5-3-3-1-1... until 1RM (one rep max) is reach

 - Or Flashback Friday!

"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

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

Benchmark Tuesday (ROY)

Five rounds

 - 15 Deadlift (225 / 145)
 - 20 Box jumps (24" / 18")
 - 25 Pull-ups

"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

"Charlie!"

HAPPY BIRTHDAY CHARLIE!

- Floor press 5-3-3-1

- Or flashback Friday

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

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

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)

"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

Flashback fridays 07/29/11

Strength: Shoulder Press 5-3-3-1

 - or Flashback Friday

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

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!

Fran + mile

21 - 15 - 9


 - thrusters (95 / 65)
 - pullups

 - 10 min rest then run 1 mile

"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

Flashback fridays 07/22/11

Strength WOD: Sumo deadlift 5x3

or flash back fridays

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

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")

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

"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!

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!

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

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

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 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

Recap Fridays 7/08/11

SWOD: Back Squat: 3-3-3-3-3 (rest 2-3 minutes between each set)

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

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

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

Team WOD 6/30/2011

3 rounds in teams of 2

30 deadlift (225 / 150)
50 pullups
30 V-ups
60 mountain climbers

Wednesday 6/29/2011

15 minute AMRAP

10 knees to elbows
15 box jumps
250 M run

"FML"

Skill work: double unders (10 minutes)

then...

100 Thrusters(95/65#)

*Every time you set the bar down, you must do 10 burpees as penalty.

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

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

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

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)

"Paleo - Deadlift"

4 rounds

5 Deadlifts (275 / 175)
10 Pullups
12 Burpees

Remember we will have the Paleo Sampling today!

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

"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

"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

"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

"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

Clean / Pull / Push / Run

 - 5 rounds 

 - 5 squat cleans (155 / 95) 
 - 10 pullups 
 - 20 pushups 
 - 100 M run

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

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) 

"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

"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

"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

[ABS]olute conditioning

 - 6 rounds of:

 - 250 M run
 - 10 V-ups
 - 10 KB Russian Swings (70 / 44)
 - 10 KTE (knees to elbows)

Diane

 - 21-15-9


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

 - Strength: Back Squats 5-3-3-1

 - Cool Down

"Full Throttle"

4 rounds: 

500M run 
10 squat cleans (155 / 95) 
15 pullups 
20 burpees

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

"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

"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

"Lunge-N-Lungs"

 - 750 M Run 

 - 4 rounds of: 


 - 10 Weighted Lunges (115 / 75) 
 - 25 pushups 

 - 750 M run

"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

Push / Mountain Climb / Swing

6 rounds 

- 5 Push Press (135 / 95) 
- 50 mountain climbers 
- 15 KB American Swings (70 / 44)

Udonis

 20 minute AMRAP


 - 10 power cleans (135 / 95)
 - 10 burpees
 - 10 V-ups

"Fran and Sprints"

 - Strength: Front Squats 5-3-3-1

 - then... FRAN!

 - 21-15-9

 - Thrusters (95 / 65)
 - Pullups

 - Cool Down: Sprints...YEA!

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

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

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

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 

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.

Read more about Lt. Murphy here: http://www.irishcentral.com/news/New-warship-named-after-Irish-American-hero-121489519.html and his Memorial Day dedication WOD here: http://memorialdaymurph.homestead.com/index.html

 - 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!

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

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)

Tabata WOD #2

strength: front squat 5-3-3-1

then tabatas of:

Pullups
V-ups
Pushups
Air Squats
Plank Holds

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

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")