130628 Friday June 28th

A.)  Power Clean

3 @ 70%
3 @ 80%
3 @ 90%

 

B.) In Teams of 4, 3 Rounds of the following:

500 Meter Row
30 – Clean and Jerk (75/55)
20 – Burpees
Rest

One teammate at each station.  You can not advance until the preceding teammate is has completed work at his station.

 

 

 

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130627 Thursday June 27th

 

A.) Bench Press – Weighted Pull Up Superset (AKA “Get your pump on”)

3 @ 70%
3 @ 80%
3 @ 90%

Rest 2-3 minutes between rounds

 

B.) For Time:

50-40-30-20-10
Push Ups
10-20-30-40-50
Sit Ups (Abmat Butterfly)

 

C.) Run 800 Meters For Time

 

 

 

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130626 Wednesday June 26th


You know you want to do a buddy carry workout! :)

 

A.)  Every 3 Minutes On The Minute

8-10 Weighted step ups left foot to 20″ Box*
8-10 Weighted step ups right foot to 20″ Box

You can use dumbells, kettlebells or a barbell for the weighted step ups.  Keep the rep range between 8 and 10 reps.  If you can’t get 8 reps you went too heavy and if you can get more than 10 reps you went too light.  Adjust the weight each round.

 

B.)  As many reps as possible of the following ladder in 10 minutes:

3 – Thruster (95/65)
3 – Pull Ups
100 Meter Run
6 – Thruster (95/65)
6 – Pull Ups
100 Meter Run
9 – Thruster (95/60)
9 – Pull Ups
100 Meter Run
12 – Thruster (95/65)
12 – Pull Ups
100 Meter Run
15 – Thruster (95/65)
15 – Pull Ups
100 Meter Run …..continue adding 3 reps per round until the 10 minutes is up.

 

 

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130625 Tuesday June 25th

A.  3 Sets Of:

15 – Ball Slams
10 – One Arm Ring Rows (5 each arm)
3 – Reverse Wall Climbs

 

B-1.  Every Minute on the Minute for 12 Minutes:

5 – Kettlebell Swings (Heavy)
5 – Burpees

 

B-2.  Teams of 3 cycle through the following 4 times

Partner 1 – 60 seconds row (for calories)
Partner 2 – 60 seconds Toes 2 Bar* (for reps)
Partner 3 – 60 seconds rest

*Advanced – Toes 2 Bar,   Intermediate – Knees to Chest,   Novice – Abmat Sit Ups

 

 

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130624 Monday June 24th

A) Shoulder Press:  5@65%, 5@75%, Max@85%

 

B)  3 Rounds. ONLY THE LAST ROUND IS FOR TIME** 20 minute time cap.

12 – ‘high’ box jumps  (30/24)

8 – barbell strict presses  (@ 65% 1RM)

800m run

 

 

 

 

 

**This workout is a little different.  The idea is to do the first two rounds at a steady and easy pace.  After the 2 round ‘buy in’, then the LAST round is for time.  There is a 20 MINUTE CUT OFF whether you finish or not, so be sure to scale and pace accordingly!

 

 

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130622 Saturday June 21st

A.
5 Sets Of:

Squat Clean 1.1.1.1.1
(5 second rest between reps)(Increase weight each set)

1 – 100′ Prowler Push (90/45) (Length of the building)
Rest 3 Minutes between sets

B.
Death By Pull Up:

Do 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute, 4 pull ups the fourth minute……. continue on as long as you can complete the required reps within the minute.

If you fail in rounds 1-10 run 1 mile
If you fail in rounds 11-17 run 800 meters
If you fail in rounds 18-20 run 400 meters
If you make it to 21 rounds congratulations… you do not have to run!

 

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130621 Friday June 21st

In teams of three, with only one partner working at a time, complete the following as quickly as possible:
150 Burpees
200 Kettlebell Swings
250 Anchored Sit-Ups
300 Air Squats
2400 Meter Relay Run

 

 

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130620 Wednesday June 20th

A.
Five sets of:

Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
For time:

400 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
400 Meter Run

 

 

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130619 Wednesday June 19th

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:

135/95 lb Thrusters x 3 reps
Pull-Ups x 6 reps (strict)
53/35 lb Kettlebell Swings x 9 reps

 

 

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130618 Tuesday June 18th

A.)  Push Press

5 @ 50%
5 @ 65%
5 @ 75%
5+ @ 85%

Rest 2-3 Minutes between sets and during rest periods do 7 – L-Sit Tuck to Extensions using boxes, rings or parallettes.

 

 

B.)  21-15-9 Rep Rounds Of:

Push Press (@ 55% 1RM)
Box/Bench Dips
Push Ups

 

 

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