WOD 6/30/2014 "Hotshots 19"

"Hotshots 19"

Six rounds for time of:

30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

WOD 6/27/2014 (Wildland Fire Fighter Challenge)

"The Fire Fighter Challenge"

Run 1.5 or 3 miles for time

Max number of Pull-ups (Strict, no kip, unbroken)

Max number of push-ups in 3 minutes (No breaking, one set)

Max number of sit-ups in 3 minutes

WOD 6/26/2014

3 Rounds for time of:

20# Medicine ball cleans, 50 reps
Run 800 meters

WOD 6/25/2014 ("The Ghost")

Back Squat 5-5-3-3-3-1-1-1-1-1

Then:

"The Ghost"

6 rounds of:

1 minute Row
1 minute Burpees
1 minute Double-unders
1 minute rest

Each for max number of reps or calories for the row.

WOD 6/24/2014

5 rounds for time of:

400 Meter Run
95# Thruster- 15 reps

WOD 6/23/2014

Snatch Balance 1-1-1-1-1-1-1

Then:

21-15-9 reps for time of:

225# Dead lift
Pull-ups

WOD 6/20/2014

Back Squat 3 x 3

For time:

50 Squat clean and Jerks @ 45-50% of max Squat clean

WOD 6/19/2014 ("Mr. Joshua")

"Mr. Joshua"

5 rounds for time of:

400M Run
30 Sit-ups
15 dead lifts (60% of max)

WOD 6/18/2014

For time:

25 Thrusters (75#/55#)
100 Double unders
20 thrusters (75#/55#)
75 Double unders
15 Thrusters
50 Double unders
10 Thrusters
25 Double unders

WOD 6/17/2014

21-15-9 reps for time of:

Knees to elbows
Kettlebell swings
Push-ups
Box jumps
Back extensions

Each round followed by walking lunges to the stop sign and running back.

WOD 6/16/2014

For time:

400 meters farmers carry (45 pound dumb bells)
30 ring dips
400 meters with plate over head (45 pound plate)
20 strict pull-ups
400 meters with wall ball (20 pound ball)
10 Overhead squats (95 pounds)
Run 400 meters

WOD 6/13/2014 "Linda"

Linda

10-9-8-7-6-5-4-3-2-1 reps of:

1 1/2 Body weight Dead lifts
Body weight Bench Press
3/4 Body Weight Clean

WOD 6/12/2014

20 minutes to find I rep max of exercise of choice

Then:

"Easy Michael"

3 rounds for time of:
Run 500M
25 Sit-ups
25 Back extensions 

WOD 6/11/2014

For time:

500M Row

Then:

"Randy"

For time:

75 lb power snatch- 75 reps

WOD 6/10/2014

Front Squat 5-5-3-3-3-1-1-1-1-1

"Karen"

150 wall ball shots for time

WOD 6/9/2014

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

WOD 6/6/2014

Split Jerk 3-3-3-3-3-3-3

Then:

"Annie"

50-40-30-20-10 reps for time of:
Double-unders
sit-ups

This ones for Jed... Happy Birthday! We're doing a bunch of DU's because I know you've been working on these.

(Compare to 6/6/2013)

WOD 6/5/2014

Run 1 mile

Clean 1-1-1-1-1

Then:

For total number of reps:

Tabata squats

4:00 max number of Muscle-ups (If you don't have MU's, sub with pull-ups or scaled version of MU's)

WOD 6/4/2014

Shoulder press 3-3-3-3-3-3-3

Then:

Complete AMRAP in 10 minutes of:

5 bar muscles-ups
135# thrusters, 10 reps

WOD 6/3/2014

For time:

Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

WOD 6/2/2014

McGhee

Complete as many rounds as possible in 30 minutes of:

275 pound dead lift- 5 reps
13 push-ups
9 box jumps- 24 inches