200M Run
50 Wallballs (12#@9'/20#@10')
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 - 100M Sandbag Carries (25#/40#)
NOTE:
*Broad Jump is a 2 foot (foot w/toes, not the distance) jump, land, turn around and a 2 foot (foot w/toes, not the distance) jump again. This is 2 reps. Place your distance with 2 marks on the ground and go back and forth.
*10 Sandbag Carries @ 100M is a total distance of 1000M.
*Original WOD finishes with:
10 - 100' Prowler Pushes (150#/250#) or 10 - 100' Tire Drags (150#/250#)
View Previous Times:
Friday October 08, 2010
Monday, October 31, 2011
Sunday, October 30, 2011
Saturday, October 29, 2011
Friday, October 28, 2011
Friday October 28, 2011
3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps
View Previous Times:
Friday November 19, 2010
or
3 Rounds
800M Run
*20 Push Press (60#/95#)
30 Situps (Unsecured)
*May Sub 20 Hand Release Pushups for 20 PP (60#/95#)
*If Subbing HRPU, please run 800M.
400M Run
20 Push Press (80#/135#)
30 Situps
View Previous Times:
Friday November 19, 2010
or
3 Rounds
800M Run
*20 Push Press (60#/95#)
30 Situps (Unsecured)
*May Sub 20 Hand Release Pushups for 20 PP (60#/95#)
*If Subbing HRPU, please run 800M.
Labels:
Gymnastics,
Metabolic,
Push Press,
Pushups,
Run,
Situps,
Weights
Thursday, October 27, 2011
Thursday October 27, 2011
33 Calorie Row
33 Pullups
33 Deadlifts (135#/225)
33 Power Cleans (80#/135#)
33 Calorie Row
View Previous Times:
Friday January 21, 2011
33 Pullups
33 Deadlifts (135#/225)
33 Power Cleans (80#/135#)
33 Calorie Row
View Previous Times:
Friday January 21, 2011
Wednesday, October 26, 2011
Tuesday, October 25, 2011
Tuesday October 25, 2011
10 Rounds
3 HSPU
6 Deadlifts (135#/225#)
12 Pullups
24 Double Unders
Scaled Version:
10 Rounds
3 Pushups (Hand Release)
6 Deadlifts (Body Weight)
8 Pullups
24 Double Unders
*Sub 72 Singles for Double Unders.
3 HSPU
6 Deadlifts (135#/225#)
12 Pullups
24 Double Unders
Scaled Version:
10 Rounds
3 Pushups (Hand Release)
6 Deadlifts (Body Weight)
8 Pullups
24 Double Unders
*Sub 72 Singles for Double Unders.
Labels:
Deadlifts,
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Pullups,
Pushups,
Weights
Monday, October 24, 2011
Monday October 24, 2011
8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
Labels:
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Sunday, October 23, 2011
Saturday, October 22, 2011
Saturday October 22, 2011
AMRAP in 15 Minutes
10 Wallballs (12#@9'/20#@10')
10 Toes 2 Bar
10 Box Jumps (20"/24")
Sub 20 Unsecured Situps for T2B or 10 K2E's
10 Wallballs (12#@9'/20#@10')
10 Toes 2 Bar
10 Box Jumps (20"/24")
Sub 20 Unsecured Situps for T2B or 10 K2E's
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Toes to Bar,
Wallballs,
Weights
Friday, October 21, 2011
Friday October 21, 2011
4 Rounds
25 Box Jumps (20/24")
20 Kettlebell Swings (44/70#)
10 Toes to Bar
View Previous Times:
Friday November 26, 2010
25 Box Jumps (20/24")
20 Kettlebell Swings (44/70#)
10 Toes to Bar
View Previous Times:
Friday November 26, 2010
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Toes to Bar,
Weights
Thursday, October 20, 2011
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Tuesday October 18, 2011
5 Rounds
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats
Monday, October 17, 2011
Sunday, October 16, 2011
Saturday, October 15, 2011
Saturday October 15, 2011
21-18-15-12-9-6-3
50M Bear Crawl
Squat Cleans (60#/95#)
Double Unders (Singles X 3)
Deadlifts (110#/185#)
Box Jumps (20"/24")
Before each round do a 50M Bear Crawl. Hands must be flat on the ground while walking.
Make sure you stand completely upright on top of the box before stepping down.
Have Fun!
50M Bear Crawl
Squat Cleans (60#/95#)
Double Unders (Singles X 3)
Deadlifts (110#/185#)
Box Jumps (20"/24")
Before each round do a 50M Bear Crawl. Hands must be flat on the ground while walking.
Make sure you stand completely upright on top of the box before stepping down.
Have Fun!
Labels:
Bear Crawl,
Box Jumps,
Deadlifts,
Gymnastics,
Jumprope,
Metabolic,
Squat Cleans,
Weights
Friday, October 14, 2011
Thursday, October 13, 2011
Thursday October 13, 2011
800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Monday April 04, 2011
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Monday April 04, 2011
Wednesday, October 12, 2011
Wednesday October 12, 2011
6 Rounds
400M Run
25 Burpees
View Previous Times:
Wednesday August 04, 2010
All of you read my mind. This was the WOD posted and you all just did it. Keep up the good work.
400M Run
25 Burpees
View Previous Times:
Wednesday August 04, 2010
All of you read my mind. This was the WOD posted and you all just did it. Keep up the good work.
Tuesday, October 11, 2011
Monday, October 10, 2011
Monday October 10, 2011
30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)
Try Double Unders.
Make sure Pushups are hand release. This means chest all the way to the ground and lift hands off the ground. Then push up to completely locked out.
View Previous Times:
Tuesday August 02, 2011
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)
Try Double Unders.
Make sure Pushups are hand release. This means chest all the way to the ground and lift hands off the ground. Then push up to completely locked out.
View Previous Times:
Tuesday August 02, 2011
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pushups,
Situps
Sunday, October 9, 2011
Sunday October 09, 2011
AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Wednesday October 06, 2010
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Wednesday October 06, 2010
Saturday, October 8, 2011
Friday, October 7, 2011
Friday October 07, 2011
4 Rounds
10 Deadlifts (135#/225# or Body Weight)
50 Double Unders (150 Singles)
View Previous Times:
Thursday February 03, 2011
10 Deadlifts (135#/225# or Body Weight)
50 Double Unders (150 Singles)
View Previous Times:
Thursday February 03, 2011
Thursday, October 6, 2011
Thursday October 06, 2011
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Wednesday, October 5, 2011
Tuesday, October 4, 2011
Tuesday October 04, 2011
"Fran"
21-15-9
Thrusters (60#/95#)
Pullups
View Previous Times:
Friday November 05, 2010
and/or
5K Run
View Previous Times:
Wednesday August 17, 2011
Thursday July 21, 2011
21-15-9
Thrusters (60#/95#)
Pullups
View Previous Times:
Friday November 05, 2010
and/or
5K Run
View Previous Times:
Wednesday August 17, 2011
Thursday July 21, 2011
Monday, October 3, 2011
Monday October 03, 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
View Previous Times:
Saturday January 15, 2011
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
View Previous Times:
Saturday January 15, 2011
Labels:
AMRAP,
Cleans,
Deadlifts,
Gymnastics,
Pullups,
Push Press,
Ring Dips,
Weights
Sunday, October 2, 2011
Saturday, October 1, 2011
Saturday October 01, 2011
"Fight Gone Bad"
3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)
Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.
View Previous Times:
Friday July 16, 2010
3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)
Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.
View Previous Times:
Friday July 16, 2010
Devin making sure it is the 14# WB!
Labels:
AMRAP,
Box Jumps,
Fight Gone Bad,
Gymnastics,
Metabolic,
Push Press,
Row,
SDHP,
Wallballs,
Weights
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