Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (18#-21# or 26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)
View Previous Times:
Friday April 23, 2010
Thursday, June 30, 2011
Wednesday, June 29, 2011
Wednesday June 29, 2011
3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Monday May 03, 2010
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Monday May 03, 2010
Labels:
Jerks,
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Tuesday, June 28, 2011
Monday, June 27, 2011
Monday June 27, 2011
AMRAP in 15 Minutes
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar
Labels:
AMRAP,
Box Jumps,
Deadlifts,
Gymnastics,
Kettlebells,
Weights
Sunday, June 26, 2011
Sunday June 26, 2011
Bottom to Bottom Tabata Squats
then,
1 Mile Run
This is 20 seconds of work (squats) with 10 seconds of rest. The kicker is that the rest is in a squat position. No resting your butt against your legs (calves) or using your elbows to brace yourself on your knees. This is a squat resting in a parallel position to the ground. Do this for 8 rounds. Immediately after run 1 Mile.
Record your lowest reps for any given round and also the total reps. Do not forget to record your time for the mile run.
then,
1 Mile Run
This is 20 seconds of work (squats) with 10 seconds of rest. The kicker is that the rest is in a squat position. No resting your butt against your legs (calves) or using your elbows to brace yourself on your knees. This is a squat resting in a parallel position to the ground. Do this for 8 rounds. Immediately after run 1 Mile.
Record your lowest reps for any given round and also the total reps. Do not forget to record your time for the mile run.
Labels:
1 Mile Run,
Gymnastics,
Metabolic,
Squats
Saturday, June 25, 2011
Friday, June 24, 2011
Friday June 24, 2011
21 Thrusters (60#/95#)
21 Pullups
200M Run
15 Thrusters (60#/95#)
15 Pullups
200M Run
9 Thrusters (60#/95#)
9 Pullups
200M Run
*Burpees* (if issued)
*Here's the catch. Every time that you drop the bar (thrusters) or drop from the bar (pullups) you are to add 5 burpees for each "drop" to the end of your WOD. Max Burpees set at 50 (that is 10 drops).
21 Pullups
200M Run
15 Thrusters (60#/95#)
15 Pullups
200M Run
9 Thrusters (60#/95#)
9 Pullups
200M Run
*Burpees* (if issued)
*Here's the catch. Every time that you drop the bar (thrusters) or drop from the bar (pullups) you are to add 5 burpees for each "drop" to the end of your WOD. Max Burpees set at 50 (that is 10 drops).
Thursday, June 23, 2011
Thursday June 23, 2011
200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
RX'd is 80#/135# for entire workout.
View Previous Times:
Monday February 21, 2011
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
RX'd is 80#/135# for entire workout.
View Previous Times:
Monday February 21, 2011
Labels:
Cleans,
Deadlifts,
Jerks,
Metabolic,
Overhead Squats,
Push Press,
Run,
Weights
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Monday, June 20, 2011
Sunday, June 19, 2011
Saturday, June 18, 2011
Saturday June 18, 2011
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Friday February 18, 2011
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Friday February 18, 2011
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Friday, June 17, 2011
Friday June 17, 2011
"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups (Hand Release)
15 Air Squats
View Previous Times:
Sunday February 06, 2011
AMRAP in 20 minutes
5 Pullups
10 Pushups (Hand Release)
15 Air Squats
View Previous Times:
Sunday February 06, 2011
Thursday, June 16, 2011
Wednesday, June 15, 2011
Wednesday June 15, 2011
25-20-15-10-5
Kettlebell Swings (44#/70#)
Burpees
Kettlebell Swings (44#/70#)
Burpees
Labels:
Burpees,
Gymnastics,
Kettlebells,
Weights
Tuesday, June 14, 2011
Tuesday June 14, 2011
4 Rounds
100' Walking Lunges
30 Box Jumps (20"/24")
20 Wallballs (12#@9'/20#@10')
10 Burpees
100' Walking Lunges
30 Box Jumps (20"/24")
20 Wallballs (12#@9'/20#@10')
10 Burpees
Monday, June 13, 2011
Sunday, June 12, 2011
Sunday June 12, 2011
5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats
Saturday, June 11, 2011
Saturday June 11, 2011
3 Rounds
500M Row
20 Burpees
10 Clean and Push Press/Jerks (80#/135#) - G2OH
500M Row
20 Burpees
10 Clean and Push Press/Jerks (80#/135#) - G2OH
Labels:
Burpees,
Gymnastics,
Jerks,
Metabolic,
Push Press,
Row,
Weights
Friday, June 10, 2011
Thursday, June 9, 2011
Thursday June 09, 2011
21-15-9
Box Jumps (20"/24")
Power Snatches (60#/95#)
Pullups
Box Jumps (20"/24")
Power Snatches (60#/95#)
Pullups
Labels:
Box Jumps,
Gymnastics,
Pullups,
Snatches,
Weights
Wednesday, June 8, 2011
Wednesday June 08, 2011
3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday July 07, 2010
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday July 07, 2010
Labels:
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Push Press,
Pushups,
Situps,
Squats,
Weights
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
Sunday June 05, 2011
7 or 10 Rounds
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
100M Run or 20 Double Unders (60 Singles)
*Do the Run if you did the jumprope on this wod last time on Thursday June 02, 2011.
*Do the Jumprope if you did the Run on this wod last time on Thursday June 02, 2011.
View Previous Times:
Thursday June 02, 2011
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
100M Run or 20 Double Unders (60 Singles)
*Do the Run if you did the jumprope on this wod last time on Thursday June 02, 2011.
*Do the Jumprope if you did the Run on this wod last time on Thursday June 02, 2011.
View Previous Times:
Thursday June 02, 2011
Labels:
Gymnastics,
Jerks,
Metabolic,
Overhead Squats,
Pullups,
Push Press,
Run,
Weights
Saturday, June 4, 2011
Friday, June 3, 2011
Thursday, June 2, 2011
Thursday June 02, 2011
7 or 10 Rounds
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
20 Double Unders (60 Singles) or 100M Run
7 Pullups
7 OH Squats (60#/95#)
7 Push Press (60#/95#)
20 Double Unders (60 Singles) or 100M Run
Labels:
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Overhead Squats,
Pullups,
Push Press,
Run,
Weights
Wednesday, June 1, 2011
Subscribe to:
Posts (Atom)