WOD 9/30/2015

10 rounds, each for time, of:

100 M Sprint
Rest 90 seconds

WOD 9/29/2015

Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (Right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (Right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (Right arm)

WOD 9/28/2015

"Kutschbach"

7 rounds for time of:
11 back squats, 185#
10 Jerks, 135#

WOD 9/25/2015

5 Rounds for time of:

15-ft rope climb, 1 ascent
12 toes-to-bars
15-ft rope climb, 1 ascent
50-lb dumbbell squat cleans, 12 reps

WOD 9/24/2015

5 rounds, each for time, of:

Row 750 M
Rest 3 minutes

or

4 rounds, each for time, of:

Run 800 M
Rest 3 minutes

WOD 9/23/2015

Back Squat 1-1-1-1-1-1-1

WOD 9/22/2015

For time:

Run 1 mile
100 Sit-ups
100 back extensions
Run 1 mile

Break up the sit-ups and back extensions however you want.

WOD 9/21/2015

Complete AMRAP in 10 minutes of:

5 Thrusters
5 Chest to bar Pull-ups
10 Thrusters
10 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
20 Thrusters
20 C2B Pull-ups
etc....

Use "Fran" weight (95# Men/65# Women).

Then:

Front Squat 3-3-3-3-3

WOD 9/18/2015

12-9-6 reps for time of:

Muscle-ups
275# deadlift

Each time you break a set of muscle-ups, perform 3 "penalty" deadliest. Penalty deadliest do not count towards the prescribed deadlift reps.

WOD 9/17/2015

Complete as many reps in 20 minutes of:

135# clean and Jerk, 15 reps
Rest 1 minute
155# clean and jerk, 15 reps
Rest 1 minute
185# clean and jerk, 15 reps
Rest 1 minute
205# clean and jerk, 15 reps
Rest 1 minute
and so on...

WOD 9/16/15

For time:

100 Double unders
50 calorie Row
25 step-ups w/ 45 dumbbells to 24-in box

WOD 9/15/2015

Clean, 1 rep
Bench Press, 1 rep
Overhead squat, 1 rep

WOD 9/14/2015

Complete as many rounds as possible in 15 minutes of:

155# squat clean, 5 reps
5 burpees, jumping over the bar

WOD 9/10/2015 "The Seven"

"The Seven"

Seven rounds for time of:

7 handstand push-ups
135# Thruster, 7 reps
7 knees to elbows
245# deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WOD 9/9/2015 "Chelsea"

"Chelsea"

Each minute on the minute for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Continue for as many minutes as possible.  (Scale to what ever numbers you can maintain for 30 minutes.)

WOD 9/8/2015 "Kelly"

"Kelly"

5 rounds for time:

Run 400M
30 box jumps (24"/20")
30 wallball shots

(Compare to 9/3/2014)

9/7/2015 "Becky"

"Becky"

Run 800M
30 squat snatches (95#/65#)
Run 400M
30 Hang Cleans (95#/65#)
Run 200M
30 Back Squats (95#/65#)
Run 400M
30 Push-ups
Run 800M
30 Pull-ups

WOD 9/4/2015 "Fight Gone Bad"

"Fight Gone Bad"

3 rounds of:

Wallball shots
Sumo Dead lift High Pull, 75#
Box jump, 20 inch
Push press, 75#
Row (For calories)

 Five minute round (one minute each exercise) with 1 minute rest between rounds.

(Compare to 9/26/2014)

WOD 9/3/2015 "Cindy" or repeat Foundations 1

"Cindy" (or complete Foundations #1 WOD)

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

(Compare to 9/5/2014)

(Work on a skill or really spend some time mobilizing.  How was that overhead squat yesterday?  What are you going to do today to make that better?)

WOD 9/2/2015 "Nancy"

Overhead squat 5-3-3-1-1-1

then:


"Nancy"

5 rounds for time of:

Run 400M
15 Overhead Squat (95#/65#)

(Compare to 8/28/2014)


Important Note:  Do not compromise form with your OHS's.  Only squat to a depth (and weight) that you can handle with perfect form.  Use a box and be OK with a lighter weight (even a pvc).  Film yourselves, work in pairs and really critique each other.

WOD 9/1/2015 "Annie"

"Annie"

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

Double unders
Sit-ups

(Compare to 9/1/2014)

Have you been practicing your Double-unders?  What other skills do you need to work on?  Make a plan and work your weaknesses everyday!