Thursday, January 31, 2013

Wednesday, January 30, 2013

Wednesday January 30, 2013

Filthy Fifties Backwards

50 Double Unders (150 Singles)
50 Burpees
50 Wallballs (12#@ 9'/20# @ 10')
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Push Press (30#/45#)
50 Knees 2 Elbows (Situps)
50 Lunges (Steps)
50 Kettlebell Swings (26#/35#)
50 Jumping Pullups
50 Box Jumps (20"/24")

View Previous Times:
Monday October 01, 2012

Tuesday, January 29, 2013

Tuesday January 29, 2013

15-12-9
Clean and Jerk*

*Touch and go at floor only. Choose a weight that will be challenging and something you think you can complete. The idea is to complete the first round (15) without dropping the bar or resting it on the ground. You can rest it anywhere on your body but when it touches the ground in between reps it is only for a fraction of a second (touch and go). Rest as long as you need between sets (~5 minutes).

This is not a timed event but I would like you to time it for curiosity. Please post load (weight) and total time with your rest periods. You will be amazed at how difficult this is.

Monday, January 28, 2013

Sunday, January 27, 2013

Sunday January 27, 2013

AMRAP in 7 minutes:

Burpees

*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.

If you didn't get 100, continue until you do and post time for both.

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Saturday February 25, 2012

Saturday, January 26, 2013

Saturday January 26, 2013

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

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Sunday September 02, 2012

Friday, January 25, 2013

Thursday, January 24, 2013

Thursday January 24, 2013

5 Rounds
400M Run
11 Pullups
22 Front Squats (45#/75#)

This is half the WOD on the Main Site without C2B Pullups and with the Run added.

Wednesday, January 23, 2013

Wednesday January 23, 2013

AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips

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Saturday, September 03, 2011

Tuesday, January 22, 2013

Monday, January 21, 2013

Monday January 21, 2013

5 Rounds
400M Run
10 Power Cleans (60#/95#)
10 Front Squats (60#/95#)

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Tuesday July 26, 2011

Sunday, January 20, 2013

Sunday January 20, 2013

30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)

View Previous Times:
Monday October 10, 2011

Saturday, January 19, 2013

Friday, January 18, 2013

Friday January 18, 2013

3 Rounds
10 KB Goblet Squats (35#/53#)
10 KB Clean and Jerk* (35#/53#)
10 KB Cossack Squats (35#/53#)
10 KB Shoulder Press (35#/53#)
10 KB Walking Lunges** (35#/53#)
10 KB Thrusters* (35#/53#)
10 KB Plank Row* (35#/53#)
10 KB Windmills* (35#/53#)
10 KB SDHP (35#/53#)

*5 with each arm.
**OH, Farmer's Carry, Goblet or whatever you choose. Alternate each round.

This WOD is meant to be slow and Methodical. Do not time!

Thursday, January 17, 2013

Thursday January 17, 2013

"WOOD"

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

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Wednesday January 25, 2012

Wednesday, January 16, 2013

Tuesday, January 15, 2013

Tuesday January 15, 2013

5 Rounds
5 Deadlifts (165/275#)
10 Burpees

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Monday August 20, 2012

Monday, January 14, 2013

Monday January 14, 2013

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

View Previous WOD:
Thursday, March 08, 2012

Sunday, January 13, 2013

Saturday, January 12, 2013

Saturday January 12, 2013

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

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Sunday September 16, 2012

Friday, January 11, 2013

Friday January 11, 2013

5 Rounds
10 Lunge - Cossack Squat Combo
10 Hindu Pushups
10 Hindu Squats
10 Alligator Pushups

Then,
3X4 Moves "Build a Burpee"

This is to be done at a good pace and not timed.

Thanks to Rayne for this WOD and leading the Group at the Park today!

Thursday, January 10, 2013

Wednesday, January 9, 2013

Wednesday January 09, 2013

"JT"

21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)

*Sub Push Press (80#/135#) for HSPU

View Previous Times:
Monday March 12, 2012

Tuesday, January 8, 2013

Tuesday January 08, 2013

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

View Previous Times:
Thursday, July 19, 2012

Monday, January 7, 2013

Sunday, January 6, 2013

Saturday, January 5, 2013

Saturday January 5, 2013

800m Run
then,
3 Rounds
25 DB Squat cleans (20/35#)*
50 Double Unders**
then
800m Run

*May sub barbell squat cleans at 45/75#
** sub lateral jump over bar if you cannot do DU's

Thanks to Norcal CF for the WOD!

Friday, January 4, 2013

Thursday, January 3, 2013

Thursday January 03, 2013

5 Rounds
10 Toes to Bar
10 Power Snatches (45#/75#)
10 Wallballs (12#@9'/20#@10')

Wednesday, January 2, 2013

Wednesday January 02, 2013

"Loredo"
6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

Tuesday, January 1, 2013