15 min. AMRAP
3-Wall Walks
6-Wall Ball Shots 20/12
9-Kettle bell Swing 2/1 pood
Tuesday, May 31, 2011
Sunday May 29, 2011
WOD
"Moore"
15 min. AMRAP
1-15ft. Rope Climb
400m Run
Max Handstand push-ups
record rounds and HSPU #'s
Friday May 27, 2011
WOD
Find your 3 rep. max Deadlift
and then
Find your 3 rep. max Deadlift
and then
7-6-5-4-3-2-1
Box Jumps 24/20
Chest Slap Push-ups
Thursday May 26, 2011
WOD
4 rounds for time of:
4 rounds for time of:
50 double-unders
400m run
10 body blasters (burpee/pull-up/knees-to-elbows)
Friday, May 20, 2011
Friday May 20, 2011
WOD
20 min. AMRAP
max reps. Bench Press 185/115
21-Ab mat sit-ups
400m Run
*Record # of reps. for each time you bench press and rounds completed
Thursday May 19, 2011
WOD
Reps. 10-9-8-7-6-5-4-3-2-1
Summo Dealift High Pull 95/65
Overhead Squat 95/65
Wednesday, May 18, 2011
Wednesday May 18, 2011
WOD
For Time:
21-15-9
Kettle Bell swing 1.5/1 pood
Pull-ups
rest 5min.
Run 1 mile
record both times
Monday, May 16, 2011
Monday May 16, 2011
WOD For Time:
10-Power Snatch 115/85
1-Bar Facing Burpees (all Burpees are to be done as a 6 count burpee)
9-Power Snatch
2-Bar Facing Burpees
8-Power Snatch
3- Bar Facing Burpees
7-Power Snatch
4- Bar Facing Burpees
6-Power Snatch
5- Bar Facing Burpees
5-Power Snatch
6- Bar facing Burpees
4-Power Snatch
7- Bar Facing Burpees
3-Power Snatch
8- Bar Facing Burpees
2- Power Snatch
9- Bar Facing Burpees
1- Power Snatch
10-Bar Facing Burpees
Sunday May 15, 2011
Hero WOD
"Jack" 20 min AMRAP10-Push Press 115/85
10-Kettle Bell Swing 1/1.5 pood
10-Box Jumps 24/20
Saturday May 14, 2011
Partner WOD
For time, time doesn't stop until both partners are finished
30-Burpees
Spartans
25-Burpees
Meat Eaters
20 Burpees
Pull-ups
Partner Wheel Barrow
and then:
50-40-30-20-10
Double Unders
Ab-mat Sit-ups
Friday May 13, 2011
WOD
For Time:
400m run with medicine ball 20/12 w/
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots 20/12
Pull-ups
Knees to Elbows
Cleans 95/65
Thursday May 12, 2011
5/12/2011
WOD
WOD
4-200m Sprints
3 min. running time before the start of each sprint.
Record times for each sprint and the slowest time is your score.
and then:
Deadlift
5-5-5
Wednesday, May 11, 2011
Tuesday May 10, 2011
WOD
Shoulder Press (you have 15 min. to find your max 1 rep)
5-3-3-1->
and then:
Clean 135/95
On the minute and every minute do a clean (increase by 1 rep each minute).
Your score is how minutes you can complete.
Wednesday May 11, 2011
WOD
For Time:
21-Paralette Pass Throughs
18-Pull-ups
15-Med Ball Cleans 20/12
12-HSPU's
9-Toes to Bar
6-Ring Dips
3-Rope Climbs
100 ft. Bear Crawl (1X)
Go down the ladder of exercises and then go all the way back up to parallete pass throughs to finish.
Monday, May 9, 2011
Monday May 9, 2011
WOD
For Time: 30 min. max time limit
100-Box Jumps 24/20
200-Push-ups
300-Air Squats
200-Abmat Sit-ups
100-Pull-ups
*You can mix and match exercises and reps as you wish.
For Time: 30 min. max time limit
100-Box Jumps 24/20
200-Push-ups
300-Air Squats
200-Abmat Sit-ups
100-Pull-ups
*You can mix and match exercises and reps as you wish.
Friday May 6, 2011
WOD For Time:
400m Run
21-Kettlebell Swings 1/1.5 pood
12-Pull-ups
21-Thrusters 95/65
21-Pull-ups
400m Run
15-OHS 95/65
400m Run
21-Kettlebell Swings 1/1.5 pood
12-Pull-ups
21-Thrusters 95/65
21-Pull-ups
400m Run
15-OHS 95/65
Thursday, May 5, 2011
Thursday May 5, 2011
WOD for time:
50-meters of Tire Flips
800m Run
10-HSPU
15-Paralette Pass Throughs
20-Ring Push-ups
25-Pull-ups
30-Burpees
5-Spartans
Wednesday May 4, 2011
WOD
You have 15 min. to find your 1 rep max Snatch
and then
10 min. AMRAP of20-Double Unders
50ft. Burgener Burpees
200m Run
Tuesday, May 3, 2011
Tuesday May 3, 2011
WOD
2 Rounds for time:
100m Run
10-Back Squat
10-Power Cleans
w/ 155/105 Barbell for these 3 exercises
400m Run
50-Air Squats
25-Push-ups
w/ 45/25 plate on yourself during these 3 exercises
Monday May 2, 2011
WOD
3 Rounds (each rep. or calorie counts as a point)
-Body Weight Bench Press
-200m Row for calories
-GHD sit-ups for 30 sec.
Total # of points is your score
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