Saturday February 28, 2015

Wod 15.1; 15.1A

Friday February 27, 2015

Wod:

100 sit ups
90 supermans
80 push ups
70 lunges
60 Burpees
50 squats
40 box jumps
30 pull ups
20 handstand push-ups
10 toes to bar

Thursday February 26, 2015

Wod:

21-15-9

Overhead squat (not racked) @ 95/65#
Double unders

Wednesday February 25, 2014

Wod:

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 255/185#
Bar facing Burpees

Rest 3 min

100 push ups for time

Tuesday February 24, 2015

Wod:

4 rounds for time:
Row 400 m
Run 400 m
25 double unders

Monday February 23, 2015

Wod:

Build up to 1 rep max :
Cleans
Rest
Push press

With remaining time: push press tabata with the bar 45/35

Saturday February 21, 2015

Wod:

Barbara

20 pull-ups 30 push-ups 40 sit-ups 50 squats
5 rounds for time - 3 minutes rest betwen rounds 

Friday February 20, 2015

Wod:

10x 100 m sprints
Rest 90 seconds between sprints

If you have over a 2 second variation in times the entire class will do 20 Burpees at the end of the wod

Thursday February 19, 2015

Wod:

12 min amrap
5 toes to bar
5 wall balls
5 pull ups
5 wall ball slams

Wednesday February 18, 2015

Wod:

20 min amrap
15 box jumps
10 double unders
5 snatches

Tuesday February 17, 2015

Wod:

3 rounds for time:
30 kettle bell swings 53/35
30 double unders

Monday February 16, 2015

Wod:

21 series
Sit ups
Push ups

Saturday February 14, 2015

Wod:

BUY IN: 200M Partner Carry

50 Box Jumps (24/20)

50 Pull Ups

50 KB Swings (55/35)

50 Overhead Lunges (45/25)

50 Ab Mat Sit-Ups

50 Hand Release Push Ups

50 Deadlifts (155/115)

50 Wallballs (20/14)

50 Burpees

50 Double Unders

CASH OUT: 200M Partner Carry

RULES: One partner will be RED and one partner will be PINK.  Only one person can work at a time and you must complete your 50 reps before your partner can move on and complete their 50 reps of the next movement.  Start at the top of the list and move down.  NO MIXING AND MATCHING movements.  Look the list over and strategize who is going to perform the REDS and who will perform the PINKS.  For the PARTNER CARRY, you may carry or be carried however you’d like.  Both partners can share the load or one partner can get carried the whole time.  MODIFICATION for Partner Carry is a 400M Run by BOTH partners together.

Friday February 13, 2015

Wod:

5x5x5x5 back squat
Rest
3x3x3x3 over head squat
Rest
1x1x1x1 front squat

Thursday February 12, 2015

Wod:

5 rounds for time

Row 500 m
10 v sit ups
10 mountain climbers (1,2,3,1- 1,2,3,2- 1,2,3,3 count)
10 weighted sit ups 15/10

Wednesday February 11, 2015

Wod:
10,9,8,7,6,5,4,3,2,1
Back squat 135/95
Overhead walking lunges 35/25
Burpees

Tuesday February 10, 2015

Wod:

5 rounds for time:
12 push ups
9 kettle bell swings 53/35
6 pull ups
3 deadlift (medium to heavy weight)

February 9, 2015

Wod:
 For time:
Run 800 m
21 jumping air squats
21 double unders
Run 400 m
15 jumping air squats
15 double unders
Run 200 m
9 jumping air squats
9 double unders

Saturday, February 7, 2015

DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.First posted 13 April 2009

Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Friday, February 6, 2015

E3MOM for 21 minutes

10 overhead lunges with ball
10 clapping push-ups
10 ball slams
10 v-ups
Burpees for the remainder of the time

Score: total burpees completed

Thursday, February 5, 2015

AMRAP in 10 minutes

1 burpee
2 air squats
2 burpees
4 air squats
3 burpees
6 air squats
4 burpees
8 air squats
5 burpees
10 air squats
And so on...

Wednesday, February 4, 2015

Deadlift

In 15 minutes, work up to a heavy rep or 1 rep max

Then

5 reps at 70-75% every 2 minutes for 10 minutes

Tuesday, February 3, 2015

For time

800m run

50 overhead squats @ 95/65#

800m run

Monday, February 2, 2015

AMRAP in 25 minutes

200 meter run
15 box jumps @ 24/20" box
15 wallball shots to 10/9' with 20/14#