Thursday, May 31, 2012

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

Wednesday May 30, 2012

REST DAY

Tuesday, May 29, 2012

Tuesday May 29, 2012

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

Monday, May 28, 2012

Monday May 28, 2012

MEMORIAL DAY

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


Sunday, May 27, 2012

Sunday May 27, 2012

REST DAY

Saturday, May 26, 2012

Saturday May 26, 2012

3 Rounds
800m Run
Rest 2 minutes

View Similar WOD:
Friday, February 26, 2010

Friday, May 25, 2012

Friday May 25, 2012

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

View Previous Times:
Saturday, May 15, 2010

Thursday, May 24, 2012

Thursday May 24, 2012

REST DAY

Wednesday, May 23, 2012

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

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

Monday May 21, 2012

REST DAY

Sunday, May 20, 2012

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

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

Friday May 18, 2012

REST DAY

HAPPY BIRTHDAY!

Thursday, May 17, 2012

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

Wednesday May 16, 2012

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

Tuesday, May 15, 2012

Tuesday May 15, 2012

REST DAY

Monday, May 14, 2012

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

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

Saturday May 12, 2012

REST DAY

Friday, May 11, 2012

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

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 9, 2012

Wednesday May 09, 2012

REST DAY

Tuesday, May 8, 2012

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

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 6, 2012

Sunday May 06, 2012

REST DAY

Saturday, May 5, 2012

Saturday May 05, 2012

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

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Saturday March 17, 2012

Friday, May 4, 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 3, 2012

Thursday May 03, 2012

REST DAY

Wednesday, May 2, 2012

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 1, 2012

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