WEDNESDAY 03062013

ANGIE

100 pull-ups

100 push-ups

100 sit-ups

100 squats

FRIDAY 03012013

TABATA

ball slams 20/10

bentover rows 95/65

toes to bar

burpee bar jump over

THURSDAY 02282013

10 ROUNDS FOR TIME

250m Row

10 overhead squats 95/65

10 ring dips

WEDNESDAY 02272013

PRE SWOD OR CWOD

5 ROUNDS 5 MIN AMRAP

10 pull ups

10 box jumps 20/24

10 deadlift 225/135

TUESDAY 02262013

photo-7

PRE SWOD OR CWOD

7 ROUNDS FOR TIME

30 situps

30 KB swings 53/35

30 squats

MONDAY 02252013

PRE SWOD OR CWOD

EMOTM 12 mins

10 HR pushups

5 thrusters 115/65

FRIDAY 02222013

photo33

PreWOD

Fran

WOD

30 Min AMRAP

10 hang snatch 95/65

10 muscle ups

10 toes to bar

WEDNESDAY 020202013

jenn

3 Rounds FOR TIME

20 bent over rows 135/85

40 box jumps 24/20

60 plate bench press 64/ 35

TUESDAY 02192013

IMG_0324

21 -15 – 9

Push Press 135/ 75

Overhead Lunge 45/25

Pull ups

30 sec hand stand hold

MONDAY 02182013

10 toes 2 bar

15 wall ball 20/14

20 ring push ups

THURSDAY 02142013

Miranda’s Birthday WOD today!

15 thrusters 105/75

30 burpees

15 box jumps 24/20

30 burpees

15 thrusters

30 burpees

15 box jumps

30 burpees

15 thrusters

30 burpees

15 box jumps

WEDNESDAY 02132013

TABATA

chin ups

bicycle

deadlifts 225/135

l-sits

TUESDAY 02122013

STRENGTH

Front Squat 2×7

Weighted Pull ups 2×7

CONDITIONING

row 2 min sprint/ 1 min rest 5x

mountain climbers 2 min/ 1 min rest 5x

5 ROUNDS FOR TIME

10 high pull 65/95

15 push press 65/95

20 squat clean 65/95

FRIDAY 02082014

HAPPY BIRTHDAY BURT!

3400m row

34 thrusters 95/65

34 chin ups

34 ball slams

34 high pull 95/65

34 alternate leg raises

34 burpees

WEDNESDAY 02062013

5 ROUNDS FOR TIME

400m run

10 pull ups

20 push ups

30 sit ups

40 squats

TUESDAY 02052013

STRENGTH – work snatch

Snatch Balance 3×7

Snatch Pull 3×7

Snatch 1×7

CONDITIONING

row 1 min sprint/ 1 min rest

4 minute forward facing jump overs (1 min rest)

4 minute lateral jump overs

21 MIN AMRAP

12 T2B

15 wall ball 20/14

20 ring pushups

THURSDAY 01312013

STRENGTH 3×7

weighted push ups

hand stand push ups 30 second hold

negative ring dips

CONDITIONING

knees to hands 2min work 30 sec rest 4x

tire slams 2min work 30 sec rest 2x

jumping jacks 2 min work 30 sec rest 4x

TABATA

ring chin ups

bicycle

deadlifts

l- sits

WEDNESDAY 01302013

STRENGTH

Front squat 2×7

Negative or weighted pull ups 2×3

CONDITIONING

Row 12 minutes

2 minute mountain climber 1 minute rest x5

WOD 5 ROUNDS FOR TIME

PUSH PRESS, 15

SQUAT CLEAN, 20

HIGH PULL, 10

TUESDAY 01292013

STRENGTH WOD

hang power snatch 5 x 5

push press 5 x 5

CONDITIONING WOD

3 ROUNDS

3 minute jump rope 1 minute rest

3 med ball thrusters 1 minute rest

20 MIN AMRAP

15 hand release push ups

15 toes to bar

15 muscle ups

MONDAY 01282013

Strength WOD

deadlift 3 x 10 (heaviest possible for 10 reps)

bench press 5 x 5 bodyweight (fast up & 5 sec decent/ 1 minute rest)

Conditioning WOD

5 rounds each

30 second sprint row/ 1 minute regular pace

30 second sprint box jumps/ 1 minute rest

WOD FOR TIME

30 hand stand push ups

40 pull ups

50 kettle bell swings

60 sit ups

70 burpees

THURSDAY 01242013

Pre WOD 5 min box jump

Diane

21-15-9

deadlift 225/155

hand stand push ups

Post WOD 5 min tire flip

WEDNESDAY 01232013

Pre-Mobility Work

FRAN X 3

21-15-9

thrusters 95/65

pull-ups

Round 1: for time

1000 meter Row  

Round 2: drop weight

1000 meter Row 

Round 3: back to original weight

TUESDAY 01222013

PREWOD ANGIE

50-40-30-20-10

double unders

situps

ELIZABETH

clean 135/95

ring dips

MONDAY 01212013

PREWOD 1 minute work 1 minute rest after each round

row

burpees

push press 95/65

BARBARA

20 pull ups

30 push ups

40 sit ups

50 squats

FRIDAY 01182013

PRE WOD 75 JUMP ROPE 75 every minute for 10 minutes

cindy 20 minute amrap

5 pull ups

10 hand release push ups

15 air squats

THURSDAY 01172013

KAREN

150 wall balls

5 rounds for time

20 burpee bar jump over

20 high pull 95/65

3 rounds for time

20 KB swings 53/35

20 ring push ups

20 overhead lunges 45/25

WEDNESDAY 01162013

GRACE FOR TIME

30 clean and jerk 135/95

DEATH BY TOES TO BAR AND DEAD LIFTS

TUESDAY 01152013

PRE 5 min box jumps 30/24

JACKIE FOR TIME

1000m Row

50 Thrusters 45/35

30 pull ups

POST WORK SNATCHES AND CLEANS

MONDAY 01142013

PRE WOD MOBILITY WORK

ANGIE

100 pullups

100 pushups

100 situps

100 squats

THURSDAY 01102013

PRE – MOBILITY WORK

HAPPY BIRTHDAY KRISTEN!!!

row – 260m

seated press – 26 (95/65)

weighted sit ups – 26  (20/10)

muscle ups – 26 (16RX)

WEDNESDAY 01092013

TABATA

push ups

ball slams 20/10

l-sits

deadlift 185/115

TUESDAY 01082013

PRE WOD (strength and technique)

Snatch 4×3 3×2

Clean and Jerk 4×3 3×2

WOD 21-15-9-15-21

KB seing 53/35

Pull ups

Back Squat 135/95

Toes to Bar

MONDAY 01072013

BASELINE

500m row

40 squat

30 sit ups

20 HR push ups

10 box jumps 24/20

FIGHT GONE BAD

wall ball 20/14

deadlift high pull 95/55

box jump 20″

push press 95/55

row for cals

FRIDAY 01042013

FRAN 21-15-9

thrusters

pull ups

250 double unders (500 regular)

3 rounds for time

50 squats

7 muscle ups (10 mod)

10 hanging power clean 95/135

250 situps

THURSDAY 01032013

5×5 AMRAP 1 minute rest between each round

5 deadlifts 185/275

25 ring pushups

5 push press 95/135

<5 minute tire flip>

WEDNESDAY 01022013

TABATA ABS

situps

l-sits

bicycle

JACKIE

1000M row

50 thrusters

30 pull ups

TUESDAY 01012013

2013

20 – burpees

20 overhead squat 25/45

20 pushups

20 KB swings 35/45

20 squat snatch 85/105

20 Toes to Bar

20 muscle ups

20 high pulls 85/105

20 situps

20 squat clean 95/135

20 pullups

20 box jumps 20/24

20 wall balls 14/20

FRIDAY 12282012

ROUND 1 – 3 MIN work 1 min rest AMRAP

box jumps

deadlifts 135/185

thrusters 45/65

Round 2 – 2 min work 1 min rest AMRAP

box jumps

deadlifts 155/205

thrusters 75/85

Round 3 – 1 min work 30 sec rest AMRAP

box jumps

deadlifts 175/225

thrusters 95/105

Round 4 – 30 sec work 30 sec rest

box jumps

deadlifts 175/225

thrusters 95/105

THURSDAY 12272012

20 MIN AFAP ROW

20 MIN AMRAP

15 bent over row 95/135

15 chinups (negative)

15 power clean 95/135

WEDNESDAY 12262012

TABATA ABS

situps

l-sits

bicycle

21-15-9

handstand pushups

ring dips

pushups

TABATA ABS CIRCUIT

5 Rounds for time

50 squats

7 bar muscle ups

10 hang snatch

FRIDAY 12212012

THE 12 EXERCISES OF CHRISTMAS

25 10m sprint

25 muscle ups

25 front squat 135/185

25 weighted sit ups 10/20

25 clean and jerk 95/135

25 floor wipers 95/135

25 burpee box jumps 20/24

25 weighted lunges 35/45

25 pull ups

25 KB swing 35/53

25 dead lifts 135/185

25 ball slams 10/20

THURSDAY 12202012

AMRAP 25 mins

20 push ups

15 toes to bar

15 wall ball 14/20

10 box jumps 24″/30″

TUESDAY 12182012

PRE – Weighted Push ups

HERO HANSON – 5 rounds for time

30 KB swings 35/53

30 burpees

30 sit ups

POST – 30 second high intensity row/ 1 minute low intensity row FOR TIME REMAINING

MONDAY 12172012

diane for time 21/15/9

deadlift 155/225

handstand pushups

pre jump rope 1000

elizabeth for time 21/15/9

clean 95/135

ring dips

FRIDAY 12142012

PREWOD Max Bench Press

8 ROUNDS FOR TIME

8 box jump 20/24

8 push ups

8 KB swings 35/53

8 alternate legs raises 10/20

800m row

THURSDAY 12132012

TECHNIQUE – overhead squat  work 10 mins

30 MIN AMRAP

10 hang snatch 95/135

10 muscle ups

10 toes to bar

POST WOD – tire flip 5 mins

TUESDAY 12112012

Pre Stretches

Strength: Curls and High Pulls 1×4, 2×4, 3×4

5 ROUNDS FOR TIME

30 sit ups

25 bent over row

20 squat clean

MONDAY 12102012

FILTHY FIFTY

50 box jumps

50 jumping pull ups

50 box swings

50 walking lunges (50 steps)

50 knees to elbow

50 push press

50 back extension

50 wall ball

50 burpees

50 double unders

FRIDAY 12072012

1000m row FOR TIME

3 ROUNDS – 1 MIN WORK 30 SEC REST

pull ups

floor wipers

KB swings

muscle ups

THURSDAY 12062012

PRE STRETCHES

8 ROUNDS  – each round FOR TIME (MIN 3 ROUNDS)

20 chin ups

40 sprints 10m

60 wall balls 14# 20#

after each round – 10 handstand pushups

WEDNESDAY 12052012

pre wod 15 MIN AMRAP

20 situps

100 jump rope

20 weighted crunches

WORK WEIGHT 1×5, 2X5, 3X5

push press

front squat

wod 5 rounds for time

20 bottom out pushups

15 box jumps

TUESDAY 12042012

PRE ROW 3K

TABATA

dead lifts 225/175

ring dips

toes to bar

hang snatch 95/75

MONDAY 120321012

PREWOD 7 MIN BURPEE

HERO JOSH

21 overhead squat

42 pull ups

15 overhead squats

30 pull ups

9 overhead squats

18 pull ups

POST WOD run stairs 15

SATURDAY 12012012

pre row 2k

5 ROUNDS FOR TIME

25 push press 75/95

15 RX/ 25 Muscle ups

25 L-situps 10/20

FRIDAY 11302012

HAPPY BIRTHDAY ZION

2 rounds for time- double second round

10 bear crawl

20 pull ups

30 lunges 25/45

40 toes to bar

50 high pull 45/75

60 ball slam 10/20

70 air squat

THURSDAY 11292012

PRESTRETCHING

AMRAP 25 MINS

Box Jump 15

Ring Pulls 15

Mountain Climbers 15

remaining time work muscle up and overhead squat technique

WEDNESDAY 112882012

2-2-2-2-2-2

Clean

Split Jerk

Clean and Jerk

TUESDAY 11272012

3 ROUNDS FOR TIME – 50 MIN CAP

150 kettle bell swings

500m row

150 sit ups

500m row

150 push ups

TUESDAY 11202012

PREWOD

stretches

TABATA

20 seconds on 10 seconds off

Pull ups

toes to bar

Hang clean

Sit ups

Repeat once

MONDAY 11192012

PREWOD

Back Squat 10 9 8 7 6 5 4 3 2 1 MAX LOAD

Push ups 10 9 8 7 6 5 4 3 2 1 MAX LOAD

WOD

3 rounds for time

40 ball slams 20/10

30 wall ball 20/14

20 muscle ups / 10 RX

10 thrusters 135/95

FRIDAY 11162012

FOR TIME

Pull ups – 50. 40, 30, 20, 10

Push ups – 50, 40, 30, 20, 10

Squats – 50, 40, 30, 20, 10

THURSDAY 11152012

PREWOD – ROW 20 MINS

HERO HANSEN

5 ROUNDS FOR TIME

30 KB swings 53/35

30 Burpees

30 Sit ups

WEDNESDAY 11142012

PREWOD – 3 ROUNDS

Jump Rope – 50

Sit ups – 25

Jump Rope – 50

V-ups – 15

aMrap 5 mins for 3 rounds

Deadlift 225/195

Power Snatch 135/95

TUESDAY 11132012

HERO GATOR

8 ROUNDS FOR TIME

5 front squats 185/125

26 ring pushups

HERO BRENTON

5 ROUNDS FOR TIME

100 ft bear crawl

100 ft broad jump + 3 burpees for every 5 jumps

ADD TIMES FOR TOTAL SCORE

MONDAY 11122012

HERO – DANNY

AMRAP – 20 MINS

30 Box Jumps 24/20

30 Push Press 115/85

30 Pull ups

FRIDAY 11092012

PRE WOD – PRACTICE OVERHEAD SQUAT TECHNIQUE FOR 10 MINS

1 MIN WORK 30 SEC REST – 4 ROUNDS (SCORE = HIGHEST overall REP totals)

KB swings 53/35

Tire Flip

Thrusters 85/35

Muscle ups

10m sprint

THURSDAY 11082012

HAPPY BIRTHDAY KRISTI!

KRISTI FOR TIME

3200m Row

32 sit ups 20/10

32 pull ups

32 step ups (each leg)

32 high pull 85/45

32 wall ball 20/14

32 ball slams 20/10

WEDNESDAY 11072012

LINDA

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

dead lifts

bench press

cleans

TUESDAY 11062012

CHELSEA

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES

5 pull ups

10 push ups

15 squats

MONDAY 11052012

filthy fifty

50 of each For Time

Box Jumps

Jump Pull ups

KB Swings

Step Lunges

Knees to Chest on bar

Push Press

Back Extension

Wall Ball

Burpees

Jump Rope

FRIDAY 11022012

AMRAP 20 MINS

15 box jumps 20/24

15 overhead squats 95/115

15 push press 95/115

15 dead lift 95/115

THURSDAY 11012012

SNICKERS

Row 5K M

Clean 3-3-3-3-3 (work up to 1RM)

Pull ups 3-3-3-3-3

WEDNESDAY 103102012

reeses

pre & post wod – row 200 m & 20 situps 4 times

HERO – RYAN

5 rounds for time

7 muscle ups

21 burpees – jump 12″ above reach

TUESDAY 10302012

TWIX

Squats – 100

Pushups  100

Jump Rope – 100

MONDAY 10292012

PRE WOD 1o mins work – kb swings 2 arm & 1 arm

KIT KAT

Split Jerk Alternate – 2×12 increasing weight each round

Toes to Bar – 22

Tire Flip – 12

FRIDAY WOD 10262012

Row 2K

Chest Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bicep Curl  10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Row 2K

Pull ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Skull Crush 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Row 2K

THURSDAY WOD 10252012

PRE-WOD- HAMSTRING STRETCHES 10 MINS

50 mins of work 100, 90, 80, 70, 60, 50, 40, 30, 20, 10 of

Deadlift

Box Jump

WEDNESDAY WOD 10242012

HERO: CPO NATHAN H.

NATE: AMRAP – 20 MINS

22 Muscle ups

4 Hand stand push ups

8 2pod KB swings

TUESDAY WOD 10232012

PRE-WOD – MUSCLE UPS (10 MINS WORK SKILL)

5 ROUNDS FOR TIME

115# Push Press – 12

40m Shuttle Sprint – (4×10)

115# Squat Snatch – 8

POST-WOD – SHOULDER STRETCHES

MONDAY WOD 10222012

PREWOD – Front & Overhead Squat (find 1RM work technique)

3 ROUNDS FOR TIME

Toes to bar – 10

Overhead squat – 15

Overhead lunge – 10/10

Step ups – 25

Knees to chest (on rings) – 30

Cool Down – 1K row

FRIDAY WOD 10192012

TABATA -

20 seconds of work/ 10 seconds of rest/ 7 rounds of each

Ring Dips

Sit ups

Deadlifts (225#/ 175#)

Push ups

Jump Rope

Front Squat (155#/ 105#)

Ball slams (20#/10#)

Tri dips on box

THURSDAY WOD 10182012

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

10 Burpees

9 Pullups

8 KB Swings (W35#/ M53#)

7 Wall Ball (W14#/ M20#)

6 Box Jumps (W20″/ M24″)

5 Burpees

4 Pullups

3 KB Swings (W53#/ M70#)

2 Wall Ball (W20#/ M20#)

1 Box Jump (W24″/M30″)

WEDNESDAY WOD 10172012

Rower – 5 mins (warmup)/ 15 mins (cool down)

amrap – 10mins

clean – 10 (60% of 1RM)

situps/toes to bar* – 20

*RX

TUESDAY WOD 10162012

FRAN 21/15/9

thrusters (75/95*)

pull ups

*RX

MONDAY WOD 10152012

3/5* ROUNDS FOR TIME

+5 reps after each round

5 Ring Dips

10 Push ups

15 sit ups

20 squats

*RX