Friday, September 30, 2011

"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

Thursday, September 29, 2011

Tuesday, September 27, 2011

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

Thursday, September 22, 2011

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

Wednesday, September 21, 2011

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***

Monday, September 19, 2011

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!

Thursday, September 15, 2011

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

Wednesday, September 14, 2011

Monday, September 12, 2011

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)

Wednesday, September 7, 2011

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!

Thursday, September 1, 2011

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)