8/31/12

• SWOD then...
• 
  
• 10 rounds
• 
  
• 5 strict pullups
• 10 pushups
• 15 air squats
• 
  
• cool down: 800 M run

8/30/12

• SWOD then...
• 
  
• ***In teams of 3 or 4 
• 
  
• AMRAP 25 minutes 
• 
  
• 400m prowler push Hi-Bar (135/90) 
• 9 Squat Snatches or P. Snatch plus OHS (115/75) 
• 30 Situps 
• 
  
• **prowler weight is 3 plates for men / 2 plates for women RX** 
• 
  
• ** reps are total per team. Squat Snatch must be one person at a time. 
• 
  
• **situps can be done all teamates together

8/29/12

• SWOD then...
• 21/15/9/3 
• burpee box jumps
• power clean (135/95)
• **ONE rope climb after EACH set, finish 21 burpees BJ's do 1 rope climb, do 21 p. cleans and do 1 rope climb.
• **should be 1 rope climb per set of 21, 15, 9, and 3 so total of 8 climbs.
• ** replace 7 pullups for each rope climb

Post Isaac - 8/28/12

• SWOD then...
• 4 rounds 
• 6 ring muscle ups / 18 box dips
• 12 hspu / 24 mod. HSPU
• 15 KB russian Swings (70/53)
• ***athletes who will do muscle ups on the rings have first dibs before athletes who do ring dips

Closed Monday August 27th!

we are closed due to the storm and weather conditions.

We will re-open on Tuesday August 28th.

8/24/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 2 min on, 1 min off
• 
  
• 100 M run
• 25(scaled) or 40 (rx) med ball situps (20/14)
• AMRAP of Floor Press (135/95)
• 
  
• **floor press will be AMRAP with remaining time from 2 minutes AFTER run and situps
• 
  
• **situps will be 25 for scaled and 40 reps for Rx/faster paced athletes

8/23/12

• SWOD then...
• 5 rounds
• 10 push press (135/95)
• 10 box jumps (24"/20")
• 10 C2B pullups

8/22/12

• SWOD then...
• Teams of 3 WOD! Summer Crush Event 1 remix 
• *each partner must do one of the movements in each round. No sharing of reps, each partner must start and finish their exercise in that specific round.
• 3 rounds 
• 150M buddy carry
• 20 Snatches (115/75)
• 20 Bar hopping burpees

8/21/12

• SWOD then...
• 
  
• 4 rounds
• 
  
• 8 Thrusters (115/75)
• 12 KB American Swings (70/53)
• 16 pushups
• 400 M run

8/20/12

• SWOD then...
• 15 min AMRAP 
• 5 hang power clean (155/95)
• 10 knees to elbows
• 20 double unders or 15 knee tucks

8/17/12

• SWOD then...
• 400 M run
• 40 Wall Balls (20/14)
• 400 M run
• 40 HR Pushups
• 400 M run
• 5 rope climbs (15') / or 20 strict pullups
• 400 M run

8/16/12

• SWOD then...
• 
  
• 5 Min AMRAP
• 
  
• 3 Deadlift (275/165)
• 7 over bar burpees
• 
  
• rest 5 min
• 
  
• 5 min AMRAP
• 
  
• 3 OHS (155/105)
• 7 Sumo DLHP (70/53)

8/15/12

• SWOD then...
• 7 rounds
• 50 M OH lunges (45/25)
• 10 Box Jumps (24"/20")
• 7 Toes To Bars

8/14/12

• SWOD then...
• 
  
• 5 rounds 
• 
  
• 5 HSPU / or 10 modified 
• 10 KB American Swings (70/53) 
• 15 med ball situps (20/14) 
• 100 M run

8/13/12

• SWOD then...
• 
  
• 400m run then immediately begin
• 
  
• 30-20-10 
• Front Squats (135/95)
• Pullups
• double unders or knee tuck jumps

8/10/12

• SWOD then...
• 15 Toes to Bars
• 25 Bar Sumo DLHP (115/75)
• 35 Floor Press (same weight)
• 45 Floor wipers (20/side)
• 50 pushups
• 45 Floor wipers
• 35 Floor Press
• 25 Sumo DLHP
• 15 Toes To Bars

8/9/12

• SWOD then...
• Team WOD 2-3
• 3 rounds
• 40 KB single arm Clean & Jerk (53/35) (10 per arm per teamate)
• 20 ring dips / 60 box dips
• 400 M sandbag run (45/25)
• *notes: ONE KB per team (pair up in similar strengths)
• *add reps for teams of 3.
• *Always one person resting in teams of 2 OR 3

8/8/12

• SWOD then...
• 7 rounds 
• 15 KB american swings (53/35)
• 30 double unders / 20 knee tuck jumps
• 15 Box jumps (24"/20")

8/07/12

• SWOD then...
• Pyramid
• 
  
• 1,2,3...7,6,5...1
• C2B pullups
• burpees
• Front Squats (135/95)

8/06/12

• SWOD then...
• 12 Min AMRAP
• 
  
• 7 Deadlifts (185/115)
• 3 Hang Power Clean (185/115)
• 100 M run
• cool down: situps

8/04/12

• teams of 2
• 
  
• 800 M run
• 60 wall balls
• 60 box jumps (24"/20")
• 60 clapping pushups
• 800 M run
• 
  
• *Both 800 M runs will be done together. Reps for other exercises will be split in any way the teams want. Add 1/3 of reps for teams of 3.
• *One teammate working at a time.
• *Teams of 3 can work 2 people at once on reps.

8/03/12

• SWOD then...
• 3 rounds
• 10 push press (155/95)
• 25 Russian KB swings (70/53)
• 40 double unders / 120 singles

8/02/12

• SWOD then...
• 5 rounds
• 5 hang power snatch (115/75)
• 5 OHS (same weight)
• 400 M run