Thursday May 31, 2012

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.

Wednesday May 30, 2012

REST DAY

Tuesday May 29, 2012

21-15-9
Front Squats (60#/95#)
Burpees
Pullups

Monday May 28, 2012

MEMORIAL DAY

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9ft./20#@10ft.)

Sunday May 27, 2012

REST DAY

Saturday May 26, 2012

3 Rounds
800m Run
Rest 2 minutes

View Similar WOD:
Friday, February 26, 2010

Friday May 25, 2012

3 Rounds
25 Snatches (45/75#)
25 Burpees

View Previous Times:
Saturday, May 15, 2010

Thursday May 24, 2012

REST DAY

Wednesday May 23, 2012

4 Rounds
100' Walking Lunges
50 Air Squats
25 Situps

* 100' Lunges is approximately 30 steps

View Previous Times:
Friday, April 30, 2010

Tuesday May 22, 2012

400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run

Monday May 21, 2012

REST DAY

Sunday May 20, 2012

4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees

View Previous Times:
Friday May 14, 2010

Saturday May 19, 2012

3 Rounds
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups

Friday May 18, 2012

REST DAY

HAPPY BIRTHDAY!

Thursday May 17, 2012

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

View Previous Times:
Thursday September 22, 2011

Wednesday May 16, 2012

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

Tuesday May 15, 2012

REST DAY

Monday May 14, 2012

"The Chief"

AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday May 13, 2012

HAPPY MOTHER'S DAY

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

View Previous Times:
Wednesday November 09, 2011

Saturday May 12, 2012

REST DAY

Friday May 11, 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:
Tuesday January 31, 2012

Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/

Thursday May 10, 2012

5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-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.

Wednesday May 09, 2012

REST DAY

Tuesday May 08, 2012

4 Rounds
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees

View Previous Times:
Tuesday, June 14, 2011

Monday May 7, 2012

12 Kettlebell Front Squats -- 1 KB Swing (44#/70#)
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings

If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc

Sunday May 06, 2012

REST DAY

Saturday May 05, 2012

5K, 10K, 1/2 Marathon (13.1 Miles) or Full Marathon (26.2 Miles) Run

View Previous Times:
Saturday March 17, 2012

Friday May 4, 2012

3 Rounds
500m Row
20 Wallballs (12#@9 ft./20#@10ft.)
10 Pullups

*may sub a 400m run in place of row

Thursday May 03, 2012

REST DAY

Wednesday May 02, 2012

"Michael"

3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps

View Previous Times:
Saturday September 10, 2011

Thursday September 23, 2010

Tuesday May 01, 2012

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

View Previous Times:
Tuesday, May 24, 2011