11/28/2014 "Barbara"

"Barbara"

5 rounds each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minute between each round.

WOD 11/27/2014

For time:

400 meters of walking lunges

WOD 10/26/2014

For time:

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

WOD 10/25/2014

Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep

Clean is from the ground, power or squat.

WOD 11/24/2014

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

then:

9-7-5 reps for time of:

225# Front squat
Bar muscle-up

WOD 11/21/2014

21-15-9 reps of:

Toes-to-bar
115# snatches

WOD 11/20/2014

Thruster 1-1-1-1-1-1-1

Then:

With a continuously running clock complete 5 thrusters every minute.

From 0:00 to 5:00 use 75#
From 5:00 to 10:00 use 95#
From 10:00 to 15:00 use 115#
continue adding 20# every 5 minutes for as long as you can.

WOD 11/19/2014

For time:

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95# barbell
30 knees-to-elbows
30 push presses, 95#
30 hip extensions, holding a 25# plate
30 wall ball shots, 20# to 11-foot target
30 burpees
30 triple-unders

For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

WOD 11/18/2014

10 minute AMRAP of:

10 GHD sit-ups
15 push-ups
10 GHD sit-ups
30 squats

WOD 11/17/2014

Dead lift 5-5-5-5-5

Then:

10 minute AMRAP of:

10 triple-unders
1.5 pood  Kettle bell swing, 15 reps
20 walking lunges

Scale appropriately.

WOD 11/14/2014

Free-for-all Friday

Work on PR's, skills, or do a WOD from earlier in the week.

Mobilize and active recovery (Spend a good 30 minutes working out trouble areas)

If you can't make it to the gym (Steph), 150 Burpees for time. (As well as your Dolly's and sit-ups)

WOD 11/13/2014

Hang Power Clean 5-5-3-3-3-1-1-1-1-1

Then:

100 Hang Power Cleans for time (5 burpee penalty every time the bar comes to the floor)

WOD 11/12/2014

Complete 10 Minute AMRAP of:

10 burpee box jumps, 20 in box
155# Squat clean, 10 reps

(Main site WOD from 10/12/14)

WOD 11/11/2014 "Tillman"

"Tillman"

7 rounds for time of:

7 deadlifts (315# or 75% of max)
1 Full Gasser (4 x 50 yard sprint= 1 Full gasser)
15 pull-ups

45 second rest between rounds

WOD 11/10/2014

For time:
100 Double Unders
115# Front Squat, 21 reps
115# Push press, 21 reps
100 Double unders
115# front Squat, 15 reps
115# push press, 15 reps
100 Double unders
115# front squats, 9 reps
115# push press, 9 reps

WOD 11/7/2014

4 rounds for time of:

45 second L-sit hold
135# dead lift, 30 reps
15 handstand push-ups

WOD 11/6/2014

3 rounds for time:

30 second L-sit hold
20 pull-ups
135# thruster, 10 reps

Mainsite WOD from 10/6/2014

WOD 11/5/2014

50-40-30-20-10 reps for time of:

Sit-ups
Box jumps
Back extensions
push-ups
Burpees

WOD 11/4/2014

4 rounds for time of:

20 dips
2 split jerks (heavy load)
20 sit-ups
20 back extensions
2 squat cleans (heavy load)

WOD 11/3/2014

20 minute AMRAP

8 turkish get-ups (4 each arm) w/ single arm power snatch (while standing before going back down)
8 Back squats (50% of max)
8 knees to elbows

WOD 11/1/2014 ("Morrison")

"Morrison"

50-40-30-20-10 reps for time of:

Wallball shots, 20# to 10 ft
Box jumps, 24 in
KB swings, 1.5 pood (50#)

One year ago today! The first group working out at our Box.