Kelly
5 Rounds forTime
400m run
30 Box Jumps 24/20"
30 Wall Ball Shots w/ 20/14# ball to 10/9' target
Monday, September 30, 2013
AMRAP in 5 Min
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
Friday, September 27, 2013
For time:
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
Wednesday, September 25, 2013
For Time:
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
Monday, September 23, 2013
Angie
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
Friday, September 20, 2013
10 Rounds
100 meter sprint or 150m row
1:3 work:rest ratio (looks like: 100 m sprint completed in 15 seconds, rest 45 seconds, etc)
5 minute rest
100 pushups for time
Score: fastest sprint time/slowest sprint time/pushups time
Wednesday, September 18th, 2013
5 Rounds for Time
10 Toes to Bar
20 Kettlebell Swings @ 53/35#
30 Walking overhead lunges @ 45/25#
10 Toes to Bar
20 Kettlebell Swings @ 53/35#
30 Walking overhead lunges @ 45/25#
Tuesday, September 17th, 2013
15 Rounds for Time
2 Power Cleans
2 Front Squats
2 Jerks
Weight: 135/95#
2 Power Cleans
2 Front Squats
2 Jerks
Weight: 135/95#
Monday, September 16th, 2013
You can do this WOD in your living room :) Stay safe in the Tropical Cyclone!
AMRAP in 20 minutes
5 pushups
10 situps
15 airsquats
AMRAP in 20 minutes
5 pushups
10 situps
15 airsquats
Thursday, September 12, 2013
Sprint Ladder:
Sprint 10 seconds, rest 5 seconds
sprint 20 seconds, rest 10 seconds
sprint 30 seconds, rest 15 seconds
sprint 40 seconds, rest 20 seconds
sprint 50 seconds, rest 25 seconds
sprint 60 seconds, rest 30 seconds
sprint 60 seconds, rest 25 seconds
sprint 50 seconds, rest 20 seconds
sprint 40 seconds, rest 15 seconds
sprint 30 seconds, rest 10 seconds
sprint 20 seconds, rest 5 seconds
sprint 10 seconds...DONE!
Rest 5-10 minutes
Cash-out: 3 sets of max strict pullups-2 minutes rest between sets
Score: total distance/total pullups
Sprint 10 seconds, rest 5 seconds
sprint 20 seconds, rest 10 seconds
sprint 30 seconds, rest 15 seconds
sprint 40 seconds, rest 20 seconds
sprint 50 seconds, rest 25 seconds
sprint 60 seconds, rest 30 seconds
sprint 60 seconds, rest 25 seconds
sprint 50 seconds, rest 20 seconds
sprint 40 seconds, rest 15 seconds
sprint 30 seconds, rest 10 seconds
sprint 20 seconds, rest 5 seconds
sprint 10 seconds...DONE!
Rest 5-10 minutes
Cash-out: 3 sets of max strict pullups-2 minutes rest between sets
Score: total distance/total pullups
Wednesday, September 11, 2013
The 9-11 WOD
2001 meter row or 1.25 mile run
11 box jumps @ 30"/24"
11 thrusters @ 125/85# (125 deaths at The Pentagon)
11 burpee-chest to bar pull ups
11 power cleans @ 175/115# (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings @ 70/53# - I know we don't have 70# kb, if you want to go rx, use a dumbell
11 toes to bars
11 deadlifts @ 170/105# (170 = Flight 77 + Flight 93)
2001 meter row or 1.25 mile run
11 box jumps @ 30"/24"
11 thrusters @ 125/85# (125 deaths at The Pentagon)
11 burpee-chest to bar pull ups
11 power cleans @ 175/115# (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings @ 70/53# - I know we don't have 70# kb, if you want to go rx, use a dumbell
11 toes to bars
11 deadlifts @ 170/105# (170 = Flight 77 + Flight 93)
11 push jerks @ 110/75# (110 pounds = number of floors in each tower)
2001m row or 1.25 mile run
This is a crazy amount of bar and weight changes for this workout, I know...but you can try to use one bar, just switch out weights for each new movement. If you have extra available bars, use them. If you are working out in a group, run 1.25 miles (5 laps on the outside of the track) instead of rowing 2001 meters.
Tuesday, September 10, 2013
Hammer
Five rounds, each for time, of:
5 Power clean 135/95#
10 Front squat 135/95#
5 Jerk 135/95#
20 Pull-ups
Rest 90 seconds between rounds
Score: time/time/time/time/time
Five rounds, each for time, of:
5 Power clean 135/95#
10 Front squat 135/95#
5 Jerk 135/95#
20 Pull-ups
Rest 90 seconds between rounds
Score: time/time/time/time/time
Monday, September 9, 2013
AMRAP in 15 minutes
3 Overhead squat @ 95/135#
7 Clapping push ups
10 Lateral box jumps (5 each side)
Score: Time
Lateral box jumps:
Friday, September 06, 2013
7 Rounds for Time
5 Hang Power Clean @ 135/95#
15 Deadlift @ 135/95#
5 Handstand Pushups
Score: Time
5 Hang Power Clean @ 135/95#
15 Deadlift @ 135/95#
5 Handstand Pushups
Score: Time
Thursday, September 5th, 2013
So, I realize that I've been writing the wrong month all week...good grief.
21-15-9
Kettle Bell Swings 53/35#
Wall Ball Shots 20/14# to 10'/9' target
Toes-to-bar
Score: Time
21-15-9
Kettle Bell Swings 53/35#
Wall Ball Shots 20/14# to 10'/9' target
Toes-to-bar
Score: Time
Wednesday, August 04, 2013
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hand Release Pushups
Looks like: 50 DU, 25 HRPU, 40 DU, 20 HRPU...
Score: Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Hand Release Pushups
Looks like: 50 DU, 25 HRPU, 40 DU, 20 HRPU...
Score: Time
Tuesday, August 03, 2013
3 Rounds for Time
20 Bar facing Burpees
15 Squat Snatch (OR Power Snatch + Overhead Squat) @ 115/75#
10 Chest-to-Bar Pullups
20 Bar facing Burpees
15 Squat Snatch (OR Power Snatch + Overhead Squat) @ 115/75#
10 Chest-to-Bar Pullups
Monday, September 02, 2013
Happy Labor Day!
Remember, Halsey is closed today, but we can still do plenty of fun stuff :)
Griff
800m run
400m backwards run
800m run
400m backwards run
Score: Time
*Outside of the track is approx 400m
As with all wods, make sure to stretch really well before and after, especially your quads, hips, calves, HAMSTRINGS, and glutes.
Remember, Halsey is closed today, but we can still do plenty of fun stuff :)
Griff
800m run
400m backwards run
800m run
400m backwards run
Score: Time
*Outside of the track is approx 400m
As with all wods, make sure to stretch really well before and after, especially your quads, hips, calves, HAMSTRINGS, and glutes.
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