12-19-13

:WOD:

“DIANE”

21-15-9

Deadlift (go pretty heavy)

Handstand push ups (from a plyo-box)

“cash out”

row 1000m 

12-17-13

SWOD

Every minute complete 1 squat clean and 2 hang cleans 

WOD

5 rounds

20 burpees

3 rope climbs

12-12-13

Surprise wod

12-10-13

:Skill:

5 rounds of:

:20 Handstand Hold against a wall :40 Rest 

:WOD:

3 minute amrap 

Wall Ball Shots

2 min rest

3 minute amrap 

Box Jump on and overs(do not have to fully extend at top of box, 2 feet must land on box at same time)

2 minute rest

3 min amrap

Row for calories

12-5-13

WOD

Tabata

Jumping Jacks

Deadlift

Dips

Skill:

Handstand touches

11-3-12

Warm Up

Row 500 m

25 burpees

Buy In: 150 single unders

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

HSPU

1 arm db snatch

Med ball clean

Box jumps

11-26-13

:SWOD:

Front squats

45 pound max

:WOD:

"Dirty Thirty"

30 Box jump

30 Jumping pull-ups

30 Kettlebell swings

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press

30 Supermans

30 Wall ball shots

30 Burpees

30 Double unders

11-21-13

Repeat from 5-9-13

SWOD:

Front Squat

Review Thruster

WOD:

Fran (one of the girls' WODs)

21-15-9

Thrusters

Pull Ups

11-19-13

Skill:

Wall Walks

WOD:

2 minutes at each station

Rest 1 minute between 

Rope Climbs

Push Press

Goblet Squat

Knees to Elbow

Row for Calories

11-14-13

Skill:

Not for time

100 jumping jacks

10 burpees

100 jumping jacks

WOD:

Row 1000 meters

50 KB swings

11-12-13

Cindy:

As many rounds as possible in 20 min:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

SWOD:

Power snatch (15lb)

11-7-14

:SKill:

Power Snatch/ Burgner Warm Up

:WOD:

Five rounds for time of:

10 Toes to bar

10 Power Snatch

10 Wall Ball Shots 

10 Supermans

* time cap 

11-5-13

7-30-13 repeat

Skill: cartwheels

WOD:

Row 750 meters

Then

3 rounds

10 Burpee over box

5 hang power cleans

Two scores: row and total WOD 

10-31-13

Happy Halloween

Skill:

Mountain climbers max in three minutes

WOD 10 rounds:

• 10 push-ups
• 10 sit ups 
• 10 squats 
• 
  
  

10-29-13

SWOD 

Sumo dead lift

7-7-7-7

:wod:

3 rounds

400 m run

50 air squats

10 hspu

10-24-14

Skill:

L sits

WOD:

100 Burpees for time

*every two minutes you must complete 5 knees to elbows*

10-22-13

:WOD:

1000m Row

20 Deadlifts

100 Squats

:SKILL:

10 minutes to establish max unbroken pull ups (3 attempts)

10-17-13

:WOD:

AMRAP 15

6 Handstand Push-ups

12 Kettlebell Swings 

200m Run

 

:SWOD:(after wod)

Push Press

establish a

10 Rep max

10-15-13

Tomorrow is the last day to order those new shirts and hoodies! 

SKILL:

3 attempts at max handstand push ups

:WOD:

Complete the following complex on the minute:

1 front squat

2 push press 

3 hang power cleans

This should be fairly heavy for you. We will find a good weight before we begin. 

10-10-13

Skill:

Sled Pull

WOD:

3 rounds

15 push ups

30 lunges

15 ground to overhead

30 mountain climbers

15 good mornings

10-8-13

10-8-13

Repeat from 8-20-13

Skill: Kipping

WOD: 2 Rounds
2 minutes Row for Calories

2 minutes Med Ball Sit-ups 
2 minutes of Dumbbell Deadlift 
2 minutes of Hang Power Clean 
2 minutes of Rope Climb 

10-3-13

Skill: Roxanne

WOD:

4 rounds

Run 400 meters

8 pull-ups

8 squats

8 v-ups

10-1-13

SWOD:

Clean and Jerk

WOD:

20 min AMRAP

10 HSPU

10 box jump overs

10 sit-ups

9-26-13

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump/ step ups , 20" box (Reps)
Push-press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

9-24-13

Compare to: 3-28-13 

SWOD:
Hang Power Clean (do not max, use this as a skill)


WOD:
20 min AMRAP

1 hang power clean (use 35 pounds or what you used before)
10 Burpees
Run 200 m

9-19-13

Skill: cartwheels

WOD:

5 rounds

10 Ground to Overhead w Plate

Walking Lunge (30ft)

20 Lateral Hops

Bear Crawl Back

9-17-13

:SKILL:

10 Handstand Push ups or 20 progressions(head to ground)

:WOD:

21-15-9

Wall Ball

Pullups/ ring rows 

9-12-13

P:WOD:

Post Paleo WOD

7 min. AMRAP look at old score **

20 burpee box jumps 

20 deadlifts 

20 pull-ups 

Then

10 rounds

10 sit ups

10 supermans

9-5-13

Skill: 

Max unbroken single unders

WOD:

25 burpees

5 box jumps

20 burpees

10 box jumps

15 burpees

15 box jumps

10 burpees

20 box jumps

5 burpees

25 box jumps

Bring a friend! 

9-3-13

Skill: 15 HSPU (progressions... Goal is to get her to touch the ground)

WOD:

Run 200 m

4 Front Squat

Run 200 m

8 Front Squat

Run 200 m

12 Front Squat

** must clean to get to front squat position

** heavier weight on front squat

8-29-13

SWOD:

Max Dips with a band (beat old score)

WOD:

Compare to 6-4-13

50 Sit-Ups
Run 1 mile (to Presbyterian Church Sign) or 400 m run 4 times (Army House)
50 Supermans

8-27-13

:SWOD:

15 Tire fips (not for time)

:WOD:

"Barbara-ish"

Four rounds, each for time of:

10 Pullups

15 Pushups

20 Situps

25 Squats

8-22-13

Skill: 

Plank holds

:WOD:

3 rounds 

2 min AMRAP 

single unders

1 min rest after each round

Score is total single unders

Then 

3 rounds 

2 minute AMRAP

One arm alternating db/kb shoulder to overhead (you pick weight)

1 min rest after each round

Score is total #

8-20-13

Skill: Kipping

WOD: 2 Rounds
2 minutes Row for Calories

2 minutes Med Ball Sit-ups 
2 minutes of Dumbbell Deadlift 
2 minutes of Hang Power Clean 
2 minutes of Rope Climb 

8-15-13

If you haven't done this, do:

P:WOD:

Pre paleo wod ******

7 min. AMRAP

20 burpee box jumps (20')

20 deadlifts (95/135)

20 pull-ups 

If you did this on Tuesday, then you do:

7 min AMRAP

Row 250 m

25 sit ups

25 squats

Then everyone will: SWOD

5-5-5-5-5 (use same weight)

Power Clean (no more than 65lb)

8-13-13

P:WOD:

Pre paleo wod ******

7 min. AMRAP

20 burpee box jumps (20')

20 deadlifts (95/135)

20 pull-ups 

:SWOD:

To be done AFTER WOD

Front squats

5-5-5-5-5

8-8-13

Thursday 8/8/13

:Technique work (LIGHT LOAD):

Good mornings

10-10-10

:WOD:

10 min AMRAP

20 grasshoppers

7 toes to bar

8-6-13

SWOD:

Backsquat Max

WOD:

3rds

3min AMRAP

20 thrusters w/ plate

10 1 arm DB snatch (alternating)

8-1-13

SWOD:

Max kettlebell swings

Baseline:

Row 500 m

40 squats

30 sit ups

20 push ups

10 pull ups

Then

50 grasshoppers

75 supermans

100 single unders

7-30-13

Skill: cartwheels

WOD:

Row 750 meters

Then

3 rounds

10 Burpee over box

5 hang power cleans

Two scores: row and total WOD 

7-25-13

SWOD:

Review Push Jerk

5x3

WOD: 

Run 800 meters

Then 3 rds

5 pull ups

5 thrusters (no heavier than 45 lb)

Run 400 meters

Time cap 20 minutes

7-23-13

SWOD:

Max KB swings w/ 15 or 25 lb

WOD:

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

Box jump over

Dips (on dip bars with bands/ can do from box if needed)

7-18-13

Skill:

Handstand push ups/ plyo box push ups

WOD:

3 minutes at each station 

(1 min between each station)

**Total reps is score**

Wall Ball

Med Ball Sit Ups

Goblet Squats (15 lb)

Row for Calories

Push Ups

7-16-13

Chipping Away

40 deadlifts

40 hang cleans

40 DB push press

40 box jumps/ step ups

40 burpees

Run 400 meters

7-11-13

SWOD:

Shoulder Press Max from Rack

WOD:

5 Rounds

Run 200 m

20 Ground to Overhead w/ plate

10 Goblet Squat w/ same plate

7-9-13

Buy In:

(Not for time)

2 rounds

10 pull ups (band or rings)

40 single unders

WOD: (will need to stagger the start according to rowers, be sure to check your start time)

Row 750 m

Then

4 rounds

30 Mountain Climbers

15 KB swings (may need to share weights)

Time Cap: 15 minutes

7-2-13

Bring a Friend Night!

Skill:

Wall Sit (2 min)

Plank Hold (2 min)

WOD: 

15 min AMRAP

Run 200 m

50 Jumping Jacks

40 Superman

30 Squats

20 Sit Ups

10 Push Ups

6-27-13

Skill: L Sit (2 minute combined time)

WOD:

5 rounds

20 DB Push Press

Bear Crawl 80 ft

20 Sumo Deadlift Highpull

Bear Crawl 80 ft

6-25-13

Skill:

Row 500 m for time

WOD: 

5 rounds

5 wall ball (10 or 16 lb)

10 deadlift (35-65 lb)

20 sit ups

Bullet Proof Shoulders

6-20-13

SWOD:

Overhead squat 10-8-6-4-2

WOD:

3 Rounds

25 KB Swings

25 Burpees

**10 min time cap**

Cash out:

200 m repeat

6-18-13

:SWOD:

Front Squats 

1x10

1x6

1x4

1x2

:WOD:

4 rope climbs

40  lunges (alternating)

40 plate ground to over head (10/15)

40 push ups

40 sit ups

400 meter run

Time capped WOD