Tuesday, January 31, 2012

Tuesday January 31, 2012

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View previous time:
Sunday, March 20, 2011

Monday, January 30, 2012

Sunday, January 29, 2012

Sunday January 29, 2012

10 Rounds
7 Pullups
7 Front Squats (60#/95#)
7 Push Press (60#/95#)

View Previous Times:
Saturday February 26, 2011

Saturday, January 28, 2012

Saturday January 28, 2012

5 Rounds
30 Double Unders (90 Singles)
20 Box Jumps (20"/24")
10 Kettlebell Swings (35#/53#)

View Previous Times:
Thursday August 25, 2011

Friday, January 27, 2012

Thursday, January 26, 2012

Thursday January 26, 2012

8 rounds
400m Run
Rest 90 seconds

View Similar WODS:
Sunday December 19, 2010
1 Mile, 3/4 Mile, 1/2 Mile, 1/4 Mile

Saturday August 28, 2010
Tabata Run

Friday February 26, 2010
800M Run X 4

Saturday July 25, 2009
200M Run X 10

Saturday June 27, 2009
800M Run X 4

Wednesday, January 25, 2012

Wednesday January 25, 2012

"WOOD"

5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute

Tuesday, January 24, 2012

Monday, January 23, 2012

Monday January 23, 2012

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times:
September 18, 2011

Sunday, January 22, 2012

Sunday January 22, 2012

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

Tabata consists of 8 Rounds of 20 seconds work with 10 seconds of rest.
Example: Row 20 Seconds, rest 10 seconds, Row 20 seconds, rest 10 seconds.... ect.
This is a running clock and each exercise will take 4 minutes each to finish.
Keep tract of reps for each 20 seconds. Score is the lowest reps in a 20 second period for each exercise.
Example:
Row = 8,9,9,9,7,7,6,4
Squat = 20,20,18,18,18,14,13,11
Pullup = 9,9,8,7,6,6,5,6
Pushup = 10,8,9,6,9,8,8,7
Situp = 11,11,12,11,10,10,9,10
The score would be:
Row = 4, Squat = 11, Pullup = 5, Pushup = 6, Situp = 9 - Total = 35

ViewPrevious Times (Similar WOD):
Friday October 23, 2009

Saturday, January 21, 2012

Friday, January 20, 2012

Friday January 20, 2012

"Elizabeth"

21-15-9
Squat Cleans (85#/135#)
Ring Dips

View Previous Times:
Sunday June 20, 2010

Thursday, January 19, 2012

Thursday January 19, 2012

AMRAP in 20 Minutes
400M Run
21 Deadlifts (95#/155#)

Wednesday, January 18, 2012

Tuesday, January 17, 2012

Tuesday January 17, 2012

5 Rounds
12 Wallballs (12#@9'/20#@10')
12 Toes 2 Bar

Monday, January 16, 2012

Monday January 16, 2012

1.25 mile run
25 Burpees
25 Pushups (hand release)
25 Situps or Toes-to-Bar
25 Squats or Wallballs

Break up any way you like to complete the workout.

View Previous Times:
Wednesday July 06, 2011

Sunday, January 15, 2012

Saturday, January 14, 2012

Saturday January 14, 2012

TOUGH MUDDER!
Start Time 12:20
12.5 Miles with 29 Brutal Obstacles! CAN YOU HANG?
1)Braveheart Charge - Charge into battle with 5,000 other people.
2)Kiss of Mud - Eat dirt as you crawl on your belly under wire set only 8" from the ground.
3)Chenobyl Jacuzzi - Jump in and out of an icy mixture of assorted carcinogens.
4)Berlin Walls #1 - Scale series of 12' high walls.
5)Jumpin' Bail - Cross a field jumping from hay bail (round) to hay bail (round).
6)Mystery Obstacle
7)Bump and Grind - Take a quick jump over a short bump only to go belly down crawling over a pit of jagged and crushed gravel.
8)Devil's Beard - You will get caught like a fly in a spider's web in the annoyingly low cargo nets.
9)Boa Constricter - Crawl through a series of pipes into freezing muddy water.
10)Mystery Obstacle
11)Bale Bonds - Hurdle over enormous hay bails. Watch out for the one with a pitch fork inside.
12)Twinkle Toes - Make your way across a log bridge without falling into a freezing cold lake.
13)Hold your Wood - Drag a log up a hill and back down.
14)Shake and Bake - Get hosed down by the Fire Department and crawl through sand.
15)Berlin Walls #2 - Scale series of 12' high walls.
16)Mud Mile - Make your way through a maze and trenches of thick mud.
17)Mystery Obstacle
18)King of the Mountain - Overcome at least 4 levels of hay bails.
19)Log Jammin' - Navigate over and under a series of logs.
20)Walk the Plank - Jump off a 15' high plank into a freezing pond and swim out.
21)Dirty Holes - Wave through a maze of trenches in thick mud.
22)Spider's Web - Climb up and over 2 cargo nets.
23)Berlin Walls #3 - Scale series of 12' high walls.
24)Shocks on the Rocks - Crawl on your belly across slime with electrified wires across 8" above the ground.
25)Turd's Nest - Make your away across the fragile net high above the ground.
26)Cliff Hanger - Scramble up and over the hills of the muddy mountain track.
27)Everest - Reach the top of a slippery giant quarter pipe (skateboard pipe).
28)Funky Monkey - Make your way across monkey bars over a icy cold lake. Some bars are greased with butter.
29)Electro Shock Therapy - Sprint through a field of live wires. Some carry a charge of 10,000 volts.

Friday, January 13, 2012

Friday January 13, 2012

Friday the 13th!

ACTIVE REST DAY

The big day is tomorrow.

Thursday, January 12, 2012

Wednesday, January 11, 2012

Wednesday January 11, 2012

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:
Tuesday February 15, 2011

Tuesday, January 10, 2012

Tuesday January 10, 2012

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday, January 9, 2012

Sunday, January 8, 2012

Sunday January 08, 2012

21-18-15-12-9-6-3
Power Snatches (60#/95#)
Wallballs (12#/20#)
Knees 2 Elbows

View Previous Times:
Sunday December 26, 2010

Saturday, January 7, 2012

Saturday January 07, 2012

3 Rounds
4 Handstand Pushups
8 Ground to Overhead (80/135#)
12 Burpees

*Ground to overhead means any way of getting the weight from the ground to over your head - Clean & Jerk, snatch, etc.

View Previous Times:
Sunday, March 28, 2010

Friday, January 6, 2012

Thursday, January 5, 2012

Thursday January 05, 2012

5 Rounds
200M Run
15 Thrusters (45#/75#)
15 Burpees facing bar

Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.

View Previous Times:
Saturday May 21, 2011

Wednesday, January 4, 2012

Wednesday January 04, 2012

5 Rounds
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees

This should be hard and all out!

View Previous Times:
Friday August 05, 2012

Tuesday, January 3, 2012

Monday, January 2, 2012

Monday January 02, 2012

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

View Previous Times:
Wednesday January 19, 2011

Sunday, January 1, 2012

Sunday January 01, 2012

HAPPY NEW YEAR!

AMRAP in 15 Minutes
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar

View Previous Times:
Monday June 27, 2011