Record total time for all.
40 minute Time Cap
21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)
– Rest 5 min –
21-18-15-12-9-6
Shoulder to Overhead (115/75)
KB Swings (53/44)
Thursday, November 14, 2013
Wednesday, November 13, 2013
11/14/13 WOD
Thursday
11/14/13
"Helen"
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings
12 Pull-ups
Power
Push Jerk
3-3-3-3-3
11/14/13
"Helen"
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings
12 Pull-ups
Power
Push Jerk
3-3-3-3-3
Tuesday, November 12, 2013
11/13/13 WOD
Tuesday
11/13/13
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
11/13/13
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Monday, November 11, 2013
11/12/13 WOD
Tuesday
11/12/13
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Power
Shoulder Press
3-3-3-3-3
11/12/13
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Power
Shoulder Press
3-3-3-3-3
Thursday, November 7, 2013
11/08/13 WOD
Friday
11/08/13
Three rounds for time of:
135/85 pound Overhead squat, 10 reps
50 Double-unders
11/08/13
Three rounds for time of:
135/85 pound Overhead squat, 10 reps
50 Double-unders
Wednesday, November 6, 2013
Tuesday, November 5, 2013
11/06/13 WOD
Wednesday
11/06/13
7 rounds on the minute, alternating minutes (14 minutes total)
20 Wall ball
12 Hang Clean
Power
Back Squat
2-2-2-2-2-2-2
11/06/13
7 rounds on the minute, alternating minutes (14 minutes total)
20 Wall ball
12 Hang Clean
Power
Back Squat
2-2-2-2-2-2-2
Monday, November 4, 2013
11/05/13 WOD
Tuesday
11/5/13
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Power
Thrusters
5-5-5-5-5
11/5/13
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Power
Thrusters
5-5-5-5-5
Sunday, November 3, 2013
11/4/13 WOD
Monday
11/4/13
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" /20" box
Power
Deadlift
2-2-2-2-2-2-2
11/4/13
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" /20" box
Power
Deadlift
2-2-2-2-2-2-2
Thursday, October 31, 2013
11/01/13 WOD
Friday
11/01/13
Partner workout:
100 reps total of each movement
Air squats
KB Swings
Slam Ball Cleans – over shoulder
...
75 reps total of each movement
Sit-ups
Ball Slams
KB Clean
50 reps of each movement
Push-ups
KB Snatch
KB Front Squat
11/01/13
Partner workout:
100 reps total of each movement
Air squats
KB Swings
Slam Ball Cleans – over shoulder
...
75 reps total of each movement
Sit-ups
Ball Slams
KB Clean
50 reps of each movement
Push-ups
KB Snatch
KB Front Squat
Wednesday, October 30, 2013
10/31/13 WOD
Thursday
10/31/13
Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
...
Power
Push Press
3-3-3-3-3
10/31/13
Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
...
Power
Push Press
3-3-3-3-3
Tuesday, October 29, 2013
10/30/13 WOD
Wednesday
10/30/13
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings
10/30/13
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings
Monday, October 28, 2013
10/29/13 WOD
Tuesday
10/29/13
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Bent over barbell row 5-5-5-5-5 reps
10/29/13
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Bent over barbell row 5-5-5-5-5 reps
Sunday, October 27, 2013
10/28/13 WOD
Monday
10/28/13
24-21-18-15-12-9-6
(95/65)
Front Rack Lunges
Push Press
Power
Front Squat
3-3-3-3-3
10/28/13
24-21-18-15-12-9-6
(95/65)
Front Rack Lunges
Push Press
Power
Front Squat
3-3-3-3-3
Thursday, October 24, 2013
Wednesday, October 23, 2013
10/24/13 WOD
Thursday
10/24/13
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Power
Bench Press
7-7-7-7-7-7-7
10/24/13
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Power
Bench Press
7-7-7-7-7-7-7
Tuesday, October 22, 2013
10/23/13 WOD
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 pounds (Reps)
Slam Balls, 25/15 pounds (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Power
Hang Clean
3-3-3-3-3
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 pounds (Reps)
Slam Balls, 25/15 pounds (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Power
Hang Clean
3-3-3-3-3
Monday, October 21, 2013
Sunday, October 20, 2013
10/21/13 WOD
Monday
10/21/13
15 Muscle ups or 15 Ring Rows and 15 Dips
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings
50 Double unders
35 Box jumps
50 Double unders
Power
Back Squat
3-3-3-3-3
10/21/13
15 Muscle ups or 15 Ring Rows and 15 Dips
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings
50 Double unders
35 Box jumps
50 Double unders
Power
Back Squat
3-3-3-3-3
Thursday, October 17, 2013
10/18/13 WOD
Friday
10/18/13
15min AMRAP
Bulgarian Bag Buddy
9 Lunges
9 Squats
9 Push-ups
100 meter run
ALL movements with your Bulgarian Bag...Your new Buddy!
10/18/13
15min AMRAP
Bulgarian Bag Buddy
9 Lunges
9 Squats
9 Push-ups
100 meter run
ALL movements with your Bulgarian Bag...Your new Buddy!
Wednesday, October 16, 2013
10/17/13 WOD
Thursday
10/17/13
21-15-9
Balls Slams 25lb/15lb
KB Swings
Pull-Ups
Power
50 Wall Balls
for TIME
10/17/13
21-15-9
Balls Slams 25lb/15lb
KB Swings
Pull-Ups
Power
50 Wall Balls
for TIME
Tuesday, October 15, 2013
10/16/13 WOD
Wednesday
10/16/13
100 Burpee Box Jumps
for Time:
Power
Mobility WOD #1...
10 min Squat Sit
Rest when needed.....clock stops. Work in squat for 10 total minutes to earn next mobility WOD.
10/16/13
100 Burpee Box Jumps
for Time:
Power
Mobility WOD #1...
10 min Squat Sit
Rest when needed.....clock stops. Work in squat for 10 total minutes to earn next mobility WOD.
Monday, October 14, 2013
10/15/13 WOD
Tuesday
10/15/13
Tabata Tuesday
32 rounds Total
Squat
Pull-ups
Sit-ups
Push-ups...
Power
Bulgarian Bags-400m Run 4x
1min rest between each 400m
10/15/13
Tabata Tuesday
32 rounds Total
Squat
Pull-ups
Sit-ups
Push-ups...
Power
Bulgarian Bags-400m Run 4x
1min rest between each 400m
Sunday, October 13, 2013
10/14/13 WOD
Monday
10/14/13
5 Rounds
10 Deadlift (275/185)
20 Push ups
40 Double unders
Power
Push Jerk
7-7-7-7-7-7-7
10/14/13
5 Rounds
10 Deadlift (275/185)
20 Push ups
40 Double unders
Power
Push Jerk
7-7-7-7-7-7-7
Thursday, October 10, 2013
10/11/13 WOD
Friday
10/11/13
AMRAP 5 Minutes
7 Thrusters (95/65)
7 Burpees
— Rest 2 Minutes —
AMRAP 5 Minutes
7 Thrusters
7 Burpees
10/11/13
AMRAP 5 Minutes
7 Thrusters (95/65)
7 Burpees
— Rest 2 Minutes —
AMRAP 5 Minutes
7 Thrusters
7 Burpees
Wednesday, October 9, 2013
10/10/13 WOD
Thursday
10/10/13
5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)
Power
Back Squats
Sally up, Sally down
10/10/13
5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)
Power
Back Squats
Sally up, Sally down
Tuesday, October 8, 2013
10/09/13 WOD
Wednesday
10/09/13
7 Minute AMRAP
3 Deadlift (225/155)
5 Pushups
7 KB Swings
"Power"
Squat Clean
7-7-7-7-7-7-7
10/09/13
7 Minute AMRAP
3 Deadlift (225/155)
5 Pushups
7 KB Swings
"Power"
Squat Clean
7-7-7-7-7-7-7
Monday, October 7, 2013
10/08/13 WOD
Tuesday
10/08/13
Six rounds for time of:
Run 400 meters
25 Pull-ups
"Power"
Hang Clean
3-3-3-3-3-3-3
10/08/13
Six rounds for time of:
Run 400 meters
25 Pull-ups
"Power"
Hang Clean
3-3-3-3-3-3-3
Sunday, October 6, 2013
Thursday, October 3, 2013
10/04/13 WOD
Friday
10/04/13
Five rounds of:
Bear crawl 100 feet
Standing broad-jump 100 feet
Do three Burpees after every five broad-jumps
10/04/13
Five rounds of:
Bear crawl 100 feet
Standing broad-jump 100 feet
Do three Burpees after every five broad-jumps
Wednesday, October 2, 2013
10/03/13 WOD
Thursday
10/03/13
"DT"
Five rounds for time of:
155/95 pound Deadlift, 12 reps
155/95 pound Hang power clean, 9 reps
155/95 pound Push jerk, 6 reps
"Power"
Power Snatch
5-5-5-5-5See More
10/03/13
"DT"
Five rounds for time of:
155/95 pound Deadlift, 12 reps
155/95 pound Hang power clean, 9 reps
155/95 pound Push jerk, 6 reps
"Power"
Power Snatch
5-5-5-5-5See More
Tuesday, October 1, 2013
10/02/13 WOD
Wednesday
10/02/13
"Annie"
50-40-30-20-10 rep rounds
for Time
Double-unders
Sit-ups
"Power"
Shoulder Press
5-5-5-5-5
10/02/13
"Annie"
50-40-30-20-10 rep rounds
for Time
Double-unders
Sit-ups
"Power"
Shoulder Press
5-5-5-5-5
Monday, September 30, 2013
10/01/13 WOD
Tuesday
10/01/13
6 rounds for time of:
Run 400 meters
25 Burpees
"Power"
Front Squats
5-5-5-5-5
10/01/13
6 rounds for time of:
Run 400 meters
25 Burpees
"Power"
Front Squats
5-5-5-5-5
Sunday, September 29, 2013
09/30/13 WOD
Monday
09/30/13
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows
"Power"
Push Press
5-5-5-5-5
09/30/13
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows
"Power"
Push Press
5-5-5-5-5
Thursday, September 26, 2013
09/27/13 WOD
Friday
09/27/13
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
09/27/13
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Wednesday, September 25, 2013
09/26/13 WOD
Thursday
09/26/13
"Fran"
21-15-9 Reps
Thrusters (95lb/65lb)
Pull-ups
"Power"
Push Jerk 5-5-5-5-5 reps
09/26/13
"Fran"
21-15-9 Reps
Thrusters (95lb/65lb)
Pull-ups
"Power"
Push Jerk 5-5-5-5-5 reps
Tuesday, September 24, 2013
09/25/13 WOD
Wednesday
09/25/13
For time:
Run 800 meters
Snatch, 30 reps 95lb/65lb
Run 800 meters
"Power"
5-5-5-5-5
Power Clean
09/25/13
For time:
Run 800 meters
Snatch, 30 reps 95lb/65lb
Run 800 meters
"Power"
5-5-5-5-5
Power Clean
Monday, September 23, 2013
09/24/13 WOD
Tuesday
09/24/13
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/75 pound Overhead squat, 25 reps
50 Toes-to-bar
185/115 pound Overhead squat, 10 reps
...
"Power"
Back Squat
5-5-5-5-5See More
09/24/13
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/75 pound Overhead squat, 25 reps
50 Toes-to-bar
185/115 pound Overhead squat, 10 reps
...
"Power"
Back Squat
5-5-5-5-5See More
Sunday, September 22, 2013
09/23/13 WOD
Monday
09/23/13
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots
15 Kettlebell swings
"Power"
5-5-5-5-5
Deadlifts
09/23/13
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots
15 Kettlebell swings
"Power"
5-5-5-5-5
Deadlifts
Tuesday, September 10, 2013
Tues 09/10/13 "Barbara"
Tuesday
09/10/13
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
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