Monday, January 31, 2011

Monday January 31, 2011

10 Rounds
10 Push Press/Jerks (60#/95#)
10 Box Jumps (16"/20")

Sunday, January 30, 2011

Sunday January 30, 2011

10 Rounds
5 Thrusters (70#/115#)
10 Pullups
200M Run

Saturday, January 29, 2011

Friday, January 28, 2011

Friday January 28, 2011

10 Rounds
7 Power Snatches (60#/95#)
10 Pushups (Hand Release)

Thursday, January 27, 2011

Thursday January 27, 2011

5 Rounds
11 Kettlebell Swings (44#/70#)
11 Box Jumps (20"/24")
400M Run
11 Burpees
11 Knees 2 Elbows

This WOD really should be 22 reps of each. 11 is actually perfect.

Wednesday, January 26, 2011

Tuesday, January 25, 2011

Tuesday January 25, 2011

21-15-9
Deadlifts (135#/225#)
OH Squats (60#/95#)

Monday, January 24, 2011

Monday January 24, 2011

75 Clean and Jerks (80#/135#)
Start with 2 Burpees and On the minute every minute do 2 Burpees.

View Similar WOD:
30 Clean and Jerks
Wednesday April 21, 2010

Jen and Krista Getting It On!








Saturday, January 22, 2011

Saturday January 22, 2011

4 Rounds
10 Thrusters (45#/75#)
10 Burpees
10 SDHP (45#/75#)

View Previous Times:
Monday June 14, 2010

Friday, January 21, 2011

Friday January 21, 2011

33 Calorie Row
33 Pullups
33 Deadlifts (135#/225#)
33 Power Cleans (80#/135#)
33 Calorie Row

Thursday, January 20, 2011

Wednesday, January 19, 2011

Wednesday January 19, 2011

400M Run
then,
5 Rounds
10 Pullups
30 Situps
then,
400M Run

Tuesday, January 18, 2011

Tuesday January 18, 2011

5 Rounds
10 Overhead Squats (60#/95#)
50 Feet Waiter Walk (60#/95#)
10 Burpees over Bar

Monday, January 17, 2011

Sunday, January 16, 2011

Sunday January 16, 2011

AMRAP in 15 Minutes
250M Row
25 Pushups

You can do this at the Starpoint!

Saturday, January 15, 2011

Saturday January 15, 2011

AMRAP 10 Minutes
5 Deadlifts (95#/155#)
5 Power Cleans (95#/155#)
5 Ring Dips

Rest 1 minute, then

AMRAP 5 Minutes
20 Push Press (30#/45#)
5 Pullups

Friday, January 14, 2011

Thursday, January 13, 2011

Thursday January 13, 2011

21-15-9
Pullups
Power Snatches (60#/95#)

Wednesday, January 12, 2011

Wednesday January 12, 2011

"NUTS" split into 5 rounds
5 Rounds
2 Handstand Pushups
3 Deadlifts (150#/250)
5 Box Jumps (24"/30")
10 Pullups
20 Wallballs (12#@9'/20#@10')
40 Double Unders (120 Singles)
Once finished with all 5 rounds then,
400M Sandbag Run (25#/40#)

This is last Thursday January 06, 2011 WOD split up into 5 rounds.
I am curious to see any difference in power between the two.

View Previous Times:
Thursday January 06, 2011

Tuesday, January 11, 2011

Monday, January 10, 2011

Monday January 10, 2011

5 Rounds
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)

Sunday, January 9, 2011

Sunday January 09, 2011

3 Rounds
400M Run
30 Overhead Squats (45#/75#)
21 Pullups

Saturday, January 8, 2011

Saturday January 08, 2011

REST DAY
"Active Rest Day"

WOD:
5 Double Unders

Yes, you read right. Do 5 double unders in a row and you are finished with your WOD.

Friday, January 7, 2011

Friday January 07, 2011

"DT"
5 Rounds
12 Deadlifts (85#/145#)
9 Hang Cleans (85#/145#)
6 Push Jerks (85#/145#)

* This WOD is actually RX'd at 105#/155#. I want a harder, faster and more intensity out of this WOD.

View Previous Times:
Tuesday March 09, 2010

Thursday, January 6, 2011

Thursday January 06, 2011

"NUTS"
10 Handstand Pushups (HSPU)
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs (12#@9'/20#@10')
200 Double Unders (600 Singles)
400M Sandbag Run (25#/40#)

View Previous Times:
Monday June 07, 2010

Text me for subs.
You can not get any better than this FULL ROM! Nice Job!

Wednesday, January 5, 2011

Tuesday, January 4, 2011

Tuesday January 04, 2011

5 Rounds
100' Lunges
25 Double Unders (75 Singles)
10 Burpees

Previous Times:
Monday July 05, 2010

Monday, January 3, 2011

Monday January 03, 2011

100 Burpees

View Previous Times:
Wednesday January 20, 2010 - 100 Burpee Pullups
Saturday October 17, 2009 - 100 Burpees

Sunday, January 2, 2011

Saturday, January 1, 2011

Saturday January 01, 2011

HAPPY NEW YEARS!

4 Rounds
400M Run
50 Air Squats

View Previous Times:
Monday June 28, 2010