3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees
Tuesday, August 31, 2010
Monday, August 30, 2010
Monday August 30, 2010
4 Rounds
9 Cleans (85/135#)
6 Handstand pushups
then,
30 Hang power snatches (45/75#)
30 Pullups (chest-to-bar)
750m Row
9 Cleans (85/135#)
6 Handstand pushups
then,
30 Hang power snatches (45/75#)
30 Pullups (chest-to-bar)
750m Row
Labels:
Cleans,
Gymnastics,
Handstand Pushups,
Metabolic,
Pullups,
Row,
Snatches,
Weights
Sunday, August 29, 2010
Saturday, August 28, 2010
Saturday August 28, 2010
15 Rounds
20 Second Run (Sprint)
40 Second Rest
Sprint for 20 seconds and stop on a dime. Rest 40 seconds. At the minute start your sprints again and continue through 15 rounds. Post total distance to comments.
20 Second Run (Sprint)
40 Second Rest
Sprint for 20 seconds and stop on a dime. Rest 40 seconds. At the minute start your sprints again and continue through 15 rounds. Post total distance to comments.
Friday, August 27, 2010
Friday August 27, 2010
10 Rounds
10 Thrusters (60#/95#)
10 Ring Pushups*
* Ring Pushups should consist of your chest at or below the bottom of the rings and of course, then fully locked out for 1 Rep. If these are too hard or you do not have appropriate tools to do this, do regular pushups with hand release at the bottom position.
If your rings do not extend completely to the ground from the pullup bar, you may use plyo boxes for your feet (toes) to raise yourself to a parallel height for your ring pushups.
10 Thrusters (60#/95#)
10 Ring Pushups*
* Ring Pushups should consist of your chest at or below the bottom of the rings and of course, then fully locked out for 1 Rep. If these are too hard or you do not have appropriate tools to do this, do regular pushups with hand release at the bottom position.
If your rings do not extend completely to the ground from the pullup bar, you may use plyo boxes for your feet (toes) to raise yourself to a parallel height for your ring pushups.
Thursday, August 26, 2010
Wednesday, August 25, 2010
Wednesday August 25, 2010
500M Row
then,
4 Rounds
10 Pullups
15 Box Jumps (20"/24")
10 SDHP (60#/95#)
25 Situps
then,
500M Row
then,
4 Rounds
10 Pullups
15 Box Jumps (20"/24")
10 SDHP (60#/95#)
25 Situps
then,
500M Row
Tuesday, August 24, 2010
Monday, August 23, 2010
Sunday, August 22, 2010
Sunday August 22, 2010
5 Rounds
20 Pullups
20 Pushups (with hand release)
20 Situps
20 Air Squats
View Previous Time (W/O Breaking it up):
Wednesday November 18, 2009
20 Pullups
20 Pushups (with hand release)
20 Situps
20 Air Squats
View Previous Time (W/O Breaking it up):
Wednesday November 18, 2009
Labels:
Gymnastics,
Pullups,
Pushups,
Situps,
Squats
Saturday, August 21, 2010
Saturday August 21, 2010
AMRAP in 20 minutes
2 Muscle Ups (2 - 4 Pullups and 2 - 4 Ring Dips per MU)
4 HSPU
8 Kettlebell Swings (44#/70#)
2 Muscle Ups (2 - 4 Pullups and 2 - 4 Ring Dips per MU)
4 HSPU
8 Kettlebell Swings (44#/70#)
Labels:
AMRAP,
Gymnastics,
Handstand Pushups,
Kettlebells,
Muscle Ups,
Weights
Friday, August 20, 2010
Thursday, August 19, 2010
Thursday August 19, 2010
4 Rounds
400M Run
25 Air Squats
10 Bench Press (110#/185#)
400M Run
25 Air Squats
10 Bench Press (110#/185#)
Labels:
Bench Press,
Gymnastics,
Metabolic,
Run,
Squats,
Weights
Wednesday, August 18, 2010
Wednesday August 18, 2010
20 Back Squats (135#/225#)
40 Toes to Bar
60 Kettlebell Swings (44#/70#)
40 Toes to Bar
60 Kettlebell Swings (44#/70#)
Labels:
Back Squats,
Gymnastics,
Kettlebells,
Toes to Bar,
Weights
Tuesday, August 17, 2010
Monday, August 16, 2010
Monday August 16, 2010
3 Rounds
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
Sunday, August 15, 2010
Sunday August 15, 2010
AMRAP in 20 Minutes
7 Back Squats (110#/185#)
10 Right Handed Overhead Walking Lunges (25#/45#)
7 Burpees
10 Left Handed Overhead Walking Lunges (25#/45#)
7 Back Squats (110#/185#)
10 Right Handed Overhead Walking Lunges (25#/45#)
7 Burpees
10 Left Handed Overhead Walking Lunges (25#/45#)
Labels:
Back Squats,
Burpees,
Gymnastics,
Lunges,
Weights
Saturday, August 14, 2010
Friday, August 13, 2010
Thursday, August 12, 2010
Thursday August 12, 2010
2 Rounds
24 Deadlifts (175#/295#)
24 Box Jumps (20"/24")
24 Wallballs (12# @9, 14# @8/20# @ 10')
24 Bench Press (115#/195#)
24 Box Jumps
24 Wallballs
24 Cleans (90#/145#)
The fastest time on this WOD is 21:59 by Mikko Salo and Peter Egyed did this in 28:28.
24 Deadlifts (175#/295#)
24 Box Jumps (20"/24")
24 Wallballs (12# @9, 14# @8/20# @ 10')
24 Bench Press (115#/195#)
24 Box Jumps
24 Wallballs
24 Cleans (90#/145#)
The fastest time on this WOD is 21:59 by Mikko Salo and Peter Egyed did this in 28:28.
Labels:
Bench Press,
Box Jumps,
Cleans,
Deadlifts,
Gymnastics,
Wallballs,
Weights
Wednesday, August 11, 2010
Tuesday, August 10, 2010
Tuesday August 10, 2010
3 Rounds
500M Row
20 Kettlebell Swings (35#/53#)
20 Knees to Elbows
20 Pushups (hand release at ground)
500M Row
20 Kettlebell Swings (35#/53#)
20 Knees to Elbows
20 Pushups (hand release at ground)
Labels:
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Pushups,
Row,
Weights
Monday, August 9, 2010
Monday August 09, 2010
7 Rounds
7 Push Press (80#/135#)
7 Burpees
7 C2B Pullups
7 Push Press (80#/135#)
7 Burpees
7 C2B Pullups
Labels:
Burpees,
Gymnastics,
Pullups,
Push Press,
Weights
Sunday, August 8, 2010
Saturday, August 7, 2010
Saturday August 07, 2010
3 Rounds
500M Row
30 Box Jumps (20"/24")
25 Back Extensions (30#/45# Good Mornings)
20 Deadlifts (120#/205#)
If you can't do back extensions then place a bar on your shoulders (as if you were doing back squats) and do Good Mornings. They are basically straight legged deadlifts (standing back extensions).
500M Row
30 Box Jumps (20"/24")
25 Back Extensions (30#/45# Good Mornings)
20 Deadlifts (120#/205#)
If you can't do back extensions then place a bar on your shoulders (as if you were doing back squats) and do Good Mornings. They are basically straight legged deadlifts (standing back extensions).
Labels:
Back Extensions,
Box Jumps,
Deadlifts,
Good Mornings,
Gymnastics,
Metabolic,
Row,
Weights
Friday, August 6, 2010
Friday August 06, 2010
AMRAP in 10 minutes
6 Squat Cleans (120/75#)
12 Pullups
24 Double Unders
or
3 Rounds
1 Snatch
1 Clean & Jerk
6 Squat cleans
12 Pullups
24 Double Unders
24 Situps
6 Squat Cleans (120/75#)
12 Pullups
24 Double Unders
or
3 Rounds
1 Snatch
1 Clean & Jerk
6 Squat cleans
12 Pullups
24 Double Unders
24 Situps
Labels:
AMRAP,
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Squat Cleans,
Weights
Thursday, August 5, 2010
Wednesday, August 4, 2010
Tuesday, August 3, 2010
Tuesday August 03, 2010
5 Rounds
5 Squat Clean Thrusters (85#/135#)
10 Chest 2 Bar Pullups (PU's/C2B)
5 Squat Clean Thrusters (85#/135#)
10 Chest 2 Bar Pullups (PU's/C2B)
Labels:
Gymnastics,
Pullups,
Squat Cleans,
Thrusters,
Weights
Monday, August 2, 2010
Sunday, August 1, 2010
Sunday August 01, 2010
10 Thrusters (85#/135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Substitute 4 times Double Unders for Singles. (40 DU's = 160 Singles)
View Previous Times:
Thursday March 18, 2010
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Substitute 4 times Double Unders for Singles. (40 DU's = 160 Singles)
View Previous Times:
Thursday March 18, 2010
Subscribe to:
Posts (Atom)