REST DAY
Ponder what you would like to accomplish in the New Year!
Review last year's goals:
Thursday, January 02, 2014
Wednesday, December 31, 2014
Tuesday, December 30, 2014
Monday, December 29, 2014
Monday December 29, 2014
3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Tuesday, December 31, 2013
Tuesday, December 31, 2013
Labels:
Gymnastics,
Jumprope,
Metabolic,
Push Press,
Pushups,
Situps,
Squats,
Weights
Sunday, December 28, 2014
Saturday, December 27, 2014
Saturday December 27, 2014
21-18-15-12-9-6-3
Power Cleans (60/95#)
Situps
Good Mornings (30/45#)
Power Cleans (60/95#)
Situps
Good Mornings (30/45#)
Labels:
Cleans,
Good Mornings,
Gymnastics,
Situps,
Weights
Friday, December 26, 2014
Thursday, December 25, 2014
Wednesday, December 24, 2014
Wednesday December 24, 2014
12 Days of Christmas
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Labels:
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jerks,
Kettlebells,
Knees to Elbows,
Overhead Squats,
Pullups,
Pushups,
SDHP,
Situps,
Squat Cleans,
Weights
Tuesday, December 23, 2014
Tuesday December 23, 2014
20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run
There are 4 Runs. One at the beggining of each round and finish with one.
View Previous Times:
Tuesday, December 10, 2013
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run
There are 4 Runs. One at the beggining of each round and finish with one.
View Previous Times:
Tuesday, December 10, 2013
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Weights
Monday, December 22, 2014
Wednesday, December 17, 2014
Wednesday December 17, 2014
5 Rounds
25 Double Unders
15 Knees-to-elbows
20 yard (60 feet) Overhead Walk (60/95#)
25 Double Unders
15 Knees-to-elbows
20 yard (60 feet) Overhead Walk (60/95#)
Labels:
Gymnastics,
Jumprope,
Knees to Elbows,
Metabolic,
Waiter Walk,
Weights
Tuesday, December 16, 2014
Monday, December 15, 2014
Monday December 15, 2014
3 Rounds
50 Calorie row
150 Double Unders
50 Walking Lunges
50 Calorie row
150 Double Unders
50 Walking Lunges
Labels:
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Row
Sunday, December 14, 2014
Saturday, December 13, 2014
Friday, December 12, 2014
Thursday, December 11, 2014
Wednesday, December 10, 2014
Tuesday, December 9, 2014
Tuesday December 09, 2014
800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
View Previous Times:
Sunday, December 01, 2013
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
View Previous Times:
Sunday, December 01, 2013
Monday, December 8, 2014
Monday December 08, 2014
AMRAP in 20 minutes
10 Pullups
20 Back squats (60/95#)
30 Double Unders
10 Pullups
20 Back squats (60/95#)
30 Double Unders
Labels:
Back Squats,
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Weights
Sunday, December 7, 2014
Saturday, December 6, 2014
Friday, December 5, 2014
Friday December 05, 2014
1000m Row or Run
30 Ring Dips
30 SDHP (45/75#)
30 HSPU
30 Power snatch (45/75#)
30 Burpees
30 Pullups
30 Thrusters (45/75#)
30 Ring Dips
30 SDHP (45/75#)
30 HSPU
30 Power snatch (45/75#)
30 Burpees
30 Pullups
30 Thrusters (45/75#)
Thursday, December 4, 2014
Wednesday, December 3, 2014
Wednesday December 03, 2014
1000m Row
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups
Tuesday, December 2, 2014
Tuesday December 02, 2014
75 Kettlebell Swings (35/53#)
1 mile Run
75 Kettlebell swings
1 mile Run
75 Kettlebell swings
Labels:
1 Mile Run,
Kettlebells,
Metabolic,
Weights
Monday, December 1, 2014
Sunday, November 30, 2014
Sunday November 30, 2014
"Jenny"
AMRAP in 20 minutes
20 Overhead Squats (45/75#)
20 Back Squats (45/75#)
400m Run
AMRAP in 20 minutes
20 Overhead Squats (45/75#)
20 Back Squats (45/75#)
400m Run
Labels:
AMRAP,
Back Squats,
Jenny,
Metabolic,
Overhead Squats,
Run,
Weights
Saturday, November 29, 2014
Saturday November 29, 2014
Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile
View Previous Times:
Sunday, March 16, 2014
After a sufficient rest
Run 1 mile
View Previous Times:
Sunday, March 16, 2014
Friday, November 28, 2014
Thursday, November 27, 2014
Thursday November 27, 2014
HAPPY THANKSGIVING!!
Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)
View Previous Times:
Thursday, November 28, 2014
Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)
View Previous Times:
Thursday, November 28, 2014
Wednesday, November 26, 2014
Tuesday, November 25, 2014
Monday, November 24, 2014
Monday November 24, 2014
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.
View Previous Times:
Sunday, May 04, 2014
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.
View Previous Times:
Sunday, May 04, 2014
Sunday, November 23, 2014
Saturday, November 22, 2014
Friday, November 21, 2014
Friday November 21, 2014
3 Rounds
30 Toes-to-bar
15 Clean & Jerks (80/135#)
30 Toes-to-bar
15 Clean & Jerks (80/135#)
Labels:
Cleans,
Gymnastics,
Jerks,
Toes to Bar,
Weights
Thursday, November 20, 2014
Thursday, November 20, 2014
4 Rounds
10 Front squats (70/110#)
10 Burpee Pull-ups
10 Front squats (70/110#)
10 Burpee Pull-ups
Labels:
Burpees,
Front Squats,
Gymnastics,
Pullups,
Weights
Wednesday, November 19, 2014
Tuesday, November 18, 2014
Tuesday November 18, 2014
500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
View Previous Times:
Friday, January 31, 2014
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
View Previous Times:
Friday, January 31, 2014
Monday, November 17, 2014
Monday November 17, 2014
4 Rounds
100' Weighted Walking Lunges (20/30#)
20 Box Jumps (20/24")
10 Pullups
10 Push Press (60/95#)
100' Weighted Walking Lunges (20/30#)
20 Box Jumps (20/24")
10 Pullups
10 Push Press (60/95#)
Labels:
Box Jumps,
Gymnastics,
Lunges,
Pullups,
Push Press,
Weights
Sunday, November 16, 2014
Saturday, November 15, 2014
Friday, November 14, 2014
Friday November 14, 2014
5 Rounds
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl
View Previous Times:
Friday, October 11, 2013
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl
View Previous Times:
Friday, October 11, 2013
Labels:
Bear Crawl,
Box Jumps,
Good Mornings,
Gymnastics,
Weights
Thursday, November 13, 2014
Wednesday, November 12, 2014
Tuesday, November 11, 2014
Tuesday November 11, 2014
15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
View Previous Times:
Saturday, January 26, 2013
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
View Previous Times:
Saturday, January 26, 2013
Monday, November 10, 2014
Sunday, November 9, 2014
Sunday November 09, 2014
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:
Sunday, October 06, 2013
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:
Sunday, October 06, 2013
Labels:
Broad Jump,
Gymnastics,
Kettlebells,
Metabolic,
Push Press,
Run,
Sandbag Run,
Wallballs,
Weights
Saturday, November 8, 2014
Friday, November 7, 2014
Thursday, November 6, 2014
Thursday November 06, 2014
5 Rounds
30 Double Unders
20 Situps
10 Pullups
30 Double Unders
20 Situps
10 Pullups
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Situps
Wednesday, November 5, 2014
Wednesday November 05, 2014
5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
View Previous Times:
Saturday, December 07, 2014
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
View Previous Times:
Saturday, December 07, 2014
Labels:
Cleans,
Gymnastics,
Squats,
Toes to Bar,
Weights
Tuesday, November 4, 2014
Monday, November 3, 2014
Monday November 03, 2014
5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Tuesday, December 17, 2013
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Tuesday, December 17, 2013
Sunday, November 2, 2014
Sunday November 02, 2014
800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run
View Previous Times:
Tuesday, November 19, 2013
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run
View Previous Times:
Tuesday, November 19, 2013
Labels:
Gymnastics,
Metabolic,
Pushups,
Run,
Squats
Saturday, November 1, 2014
Friday, October 31, 2014
Thursday, October 30, 2014
Thursday October 30, 2014
21 Front Squats (70#/115#)
200M Farmer Carry (2X35#/2X53#)
15 Front Squats
200M Farmer Carry
9 Front Squats
200M Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
View Previous Times:
Monday, October 21, 2013
200M Farmer Carry (2X35#/2X53#)
15 Front Squats
200M Farmer Carry
9 Front Squats
200M Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
View Previous Times:
Monday, October 21, 2013
Labels:
Farmer Carry,
Front Squats,
Metabolic,
Weights
Wednesday, October 29, 2014
Tuesday, October 28, 2014
Tuesday October 28, 2014
8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Thursday, October 24, 2013
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Thursday, October 24, 2013
Labels:
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Monday, October 27, 2014
Monday October 27, 2014
400m Run
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats
Sunday, October 26, 2014
Saturday, October 25, 2014
Saturday October 25, 2014
AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*
*Mainsite RX'd Weight is 65#/95#.
The overhead lunge is preferably done with a weighted bar.
View Previous Times:
Saturday, October 26, 2013
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*
*Mainsite RX'd Weight is 65#/95#.
The overhead lunge is preferably done with a weighted bar.
View Previous Times:
Saturday, October 26, 2013
Friday, October 24, 2014
Friday October 24, 2014
21-15-9
Toes-to-Bar
Power Snatch (70/115#)
Toes-to-Bar
Power Snatch (70/115#)
Labels:
Gymnastics,
Snatches,
Toes to Bar,
Weights
Thursday, October 23, 2014
Wednesday, October 22, 2014
Wedensday October 22, 2014
5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes
View Previous Times:
Wednesday, October 30, 2013
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes
View Previous Times:
Wednesday, October 30, 2013
Tuesday, October 21, 2014
Tuesday October 21, 2014
30 Box Jumps (20"/24")
30 Pullups
30 Kettlebell swings (35#/53#)
30 OH Walking Lunges (25#/45#)
30 Knees-to-elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Wallballs (12#@9ft/20#@10ft.)
30 Burpees
30 Double Unders
*I toned this down from the original workout posted on the CrossFit mainsite.
This is similar to Filthy Fifties with less reps but more weight.
Mainsite WOD:
30 Box Jumps (24"/30")
30 Pullups (Chest to Bar)
30 Kettlebell swings (53#/70#)
30 OH Walking Lunges (65#/95#)
30 Knees-to-elbows
30 Push Press (65#/95#)
30 Hip Extensions (20#/25#)
30 Wallballs (14#@10ft/20#@11ft.)
30 Burpees
30 Triple Unders
Previous Times for Filthy Fifties:
Thursday, November 28, 2013
30 Pullups
30 Kettlebell swings (35#/53#)
30 OH Walking Lunges (25#/45#)
30 Knees-to-elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Wallballs (12#@9ft/20#@10ft.)
30 Burpees
30 Double Unders
*I toned this down from the original workout posted on the CrossFit mainsite.
This is similar to Filthy Fifties with less reps but more weight.
Mainsite WOD:
30 Box Jumps (24"/30")
30 Pullups (Chest to Bar)
30 Kettlebell swings (53#/70#)
30 OH Walking Lunges (65#/95#)
30 Knees-to-elbows
30 Push Press (65#/95#)
30 Hip Extensions (20#/25#)
30 Wallballs (14#@10ft/20#@11ft.)
30 Burpees
30 Triple Unders
Previous Times for Filthy Fifties:
Thursday, November 28, 2013
Labels:
Box Jumps,
Burpees,
Good Mornings,
Gymnastics,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Pullups,
Push Press,
Wallballs,
Weights
Monday, October 20, 2014
Sunday, October 19, 2014
Sunday October 19, 2014
"Abbate"
1 Mile Run
21 Clean & Jerks (90/155#)
800m Run
21 Clean and Jerks
1 Mile Run
1 Mile Run
21 Clean & Jerks (90/155#)
800m Run
21 Clean and Jerks
1 Mile Run
Saturday, October 18, 2014
Saturday October 18, 2014
AMRAP in 10 minutes
10 Situps
15 Pushups
10 Situps
30 Squats
Labels:
AMRAP,
Gymnastics,
Pushups,
Situps,
Squats
Friday, October 17, 2014
Thursday, October 16, 2014
Wednesday, October 15, 2014
Wednesday October 15, 2014
AMRAP in 10 minutes
20 Double Unders
15 Kettlebell Swings (35/53#)
20 Walking Lunges
20 Double Unders
15 Kettlebell Swings (35/53#)
20 Walking Lunges
Labels:
AMRAP,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Weights
Tuesday, October 14, 2014
Monday, October 13, 2014
Monday October 13, 2014
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:
Thursday, January 30, 2014
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge
Lunges occur 4 times!
View Previous Times:
Thursday, January 30, 2014
Sunday, October 12, 2014
Saturday, October 11, 2014
Friday, October 10, 2014
Friday October 10, 2014
AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees
View Previous Times:
Sunday, November 10, 2013
10 SDHP (45#/75#)
7 Situps
5 Burpees
View Previous Times:
Sunday, November 10, 2013
Thursday, October 9, 2014
Thursday October 09, 2014
800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Friday, January 24, 2014
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Friday, January 24, 2014
Wednesday, October 8, 2014
Tuesday, October 7, 2014
Monday, October 6, 2014
Monday October 06, 2014
3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")
View Previous Time:
Sunday, October 14, 2012
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")
View Previous Time:
Sunday, October 14, 2012
Labels:
Box Jumps,
Gymnastics,
Squat Cleans,
Weights
Sunday, October 5, 2014
Saturday, October 4, 2014
Saturday October 04, 2014
2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees
View Previous Times:
Wednesday, August 28, 2014
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees
View Previous Times:
Wednesday, August 28, 2014
Labels:
Burpees,
Gymnastics,
Knees to Elbows,
Lunges,
Metabolic,
Pushups,
Run
Friday, October 3, 2014
Friday October 03, 2014
150 Kettlebell Swings
200M Run (every time you stop swinging the KB)
View previous times:
Friday, August 30, 2013
200M Run (every time you stop swinging the KB)
View previous times:
Friday, August 30, 2013
Thursday, October 2, 2014
Wednesday, October 1, 2014
Tuesday, September 30, 2014
Monday, September 29, 2014
Sunday, September 28, 2014
Saturday, September 27, 2014
Friday, September 26, 2014
Thursday, September 25, 2014
Thursday September 26, 2014
3 Rounds
400m Run
30 Squats
20 Push Press (70/115#)
400m Run
30 Squats
20 Push Press (70/115#)
Labels:
Gymnastics,
Metabolic,
Push Press,
Run,
Squats,
Weights
Wednesday, September 24, 2014
Wednesday September 24, 2014
3 Rounds
400m Run
21 SDHP (45/75#)
12 Burpees-over-bar*
*With each burpee jump over the bar
400m Run
21 SDHP (45/75#)
12 Burpees-over-bar*
*With each burpee jump over the bar
Tuesday, September 23, 2014
Monday, September 22, 2014
Monday September 22, 2014
21-15-9
Overhead Squats (70/115#)*
Toes-to-bar
*May sub front squats for OHS
Overhead Squats (70/115#)*
Toes-to-bar
*May sub front squats for OHS
Labels:
Gymnastics,
Overhead Squats,
Toes to Bar,
Weights
Sunday, September 21, 2014
Saturday, September 20, 2014
Friday, September 19, 2014
Friday September 19, 2014
15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Saturday, September 29, 2012
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Saturday, September 29, 2012
Labels:
Burpees,
Gymnastics,
Kettlebells,
Weights
Thursday, September 18, 2014
Wednesday, September 17, 2014
Tuesday, September 16, 2014
Tuesday September 16, 2014
3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Tuesday December 31, 2013
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Tuesday December 31, 2013
Labels:
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Push Press,
Pushups,
Situps,
Squats,
Weights
Monday, September 15, 2014
Monday September 15, 2014
21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps
View Previous Times:
Tuesday September 03, 2013
100' Walking Lunges
Pullups
Situps
View Previous Times:
Tuesday September 03, 2013
Sunday, September 14, 2014
Saturday, September 13, 2014
Friday, September 12, 2014
Friday September 12, 2014
1600m Run
Rest 3 minutes
1200m Run
Rest 2 minutes
800m Run
Rest 1 minute
400m Run
View Previous Times:
Monday, May 19, 2014
Rest 3 minutes
1200m Run
Rest 2 minutes
800m Run
Rest 1 minute
400m Run
View Previous Times:
Monday, May 19, 2014
Thursday, September 11, 2014
Wednesday, September 10, 2014
Tuesday, September 9, 2014
Tuesday September 09, 2014
21 Deadlifts (135#/225#)
400M Run
18 Deadlifts (135#/225#)
400M Run
15 Deadlifts (135#/225#)
400M Run
12 Deadlifts (135#/225#)
400M Run
9 Deadlifts (135#/225#)
400M Run
6 Deadlifts (135#/225#)
400M Run
3 Deadlifts (135#/225#)
400M Run
View Previous Times:
Friday September 14, 2012
400M Run
18 Deadlifts (135#/225#)
400M Run
15 Deadlifts (135#/225#)
400M Run
12 Deadlifts (135#/225#)
400M Run
9 Deadlifts (135#/225#)
400M Run
6 Deadlifts (135#/225#)
400M Run
3 Deadlifts (135#/225#)
400M Run
View Previous Times:
Friday September 14, 2012
Monday, September 8, 2014
Sunday, September 7, 2014
Sunday September 07, 2014
10-20-30-40
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)
View Previous Times:
Wednesday March 21, 2012
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)
View Previous Times:
Wednesday March 21, 2012
Labels:
Box Jumps,
Gymnastics,
Pushups,
Wallballs,
Weights
Saturday, September 6, 2014
Saturday September 06, 2014
5 Rounds
10 Kettlebells (35#/53#)
10 Burpees
10 Pushups (Hand Release)
10 Air Squats
10 Double Unders (30 Singles)
View Previous Times:
Friday September 20, 2013
10 Kettlebells (35#/53#)
10 Burpees
10 Pushups (Hand Release)
10 Air Squats
10 Double Unders (30 Singles)
View Previous Times:
Friday September 20, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pushups,
Squats,
Weights
Friday, September 5, 2014
Thursday, September 4, 2014
Wednesday, September 3, 2014
Wednesday September 03, 2014
4 Rounds
20 Back Squats (80/135#)
10 Box Jumps (20/24")
50 Double Unders
View Previous Times:
Saturday, December 11, 2010
20 Back Squats (80/135#)
10 Box Jumps (20/24")
50 Double Unders
View Previous Times:
Saturday, December 11, 2010
Labels:
Back Squats,
Box Jumps,
Gymnastics,
Jumprope,
Metabolic,
Weights
Tuesday, September 2, 2014
Monday, September 1, 2014
Sunday, August 31, 2014
Sunday August 31, 2014
1 Mile Run
View Previous Times:
1 Mile Run
Saturday August 02, 2014
All WOD's with 1 Mile Run:
1 Mile Run
View Previous Times:
1 Mile Run
Saturday August 02, 2014
All WOD's with 1 Mile Run:
1 Mile Run
Saturday, August 30, 2014
Friday, August 29, 2014
Friday August 29, 2014
3 Rounds
400M Run
7 Push Press (80#/135#)
14 Ring Rows
View Previous Times:
Labels:
Gymnastics,
Metabolic,
Push Press,
Ring Rows,
Run,
Weights
Thursday, August 28, 2014
Thursday August 28, 2014
25 Double Unders
400m Run
21-15-9
Wallballs
Situps
400m Run
25 Double Unders
400m Run
21-15-9
Wallballs
Situps
400m Run
25 Double Unders
Wednesday, August 27, 2014
Tuesday, August 26, 2014
Tuesday August 26, 2014
KEVIN
3 Rounds
32 Deadlifts (125#/185#)
32 Hanging Hip Touches
800M Running Farmer Carry (10#X2/15#X2)
Scaled
3 Rounds
32 Deadlifts (80#/135#)
32 Hanging Hip Touches
800M Run
Hanging Hip Touches - watch video
3 Rounds
32 Deadlifts (125#/185#)
32 Hanging Hip Touches
800M Running Farmer Carry (10#X2/15#X2)
Scaled
3 Rounds
32 Deadlifts (80#/135#)
32 Hanging Hip Touches
800M Run
Hanging Hip Touches - watch video
Labels:
Deadlifts,
Farmer Carry,
Gymnastics,
Hanging Hip Touches,
Metabolic,
Run,
Weights
Monday, August 25, 2014
Sunday, August 24, 2014
Saturday, August 23, 2014
Saturday August 23, 2014
800m Run
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Pullups,
Pushups,
Run,
Situps,
Weights
Friday, August 22, 2014
Friday August 22, 2014
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:
Tuesday, October 15, 2013
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:
Tuesday, October 15, 2013
Thursday, August 21, 2014
Wednesday, August 20, 2014
Wednesday August 20, 2014
800m Run
400m run backwards
800m run
400m run backwards
View Previous Times:
Friday, September 06, 2013
400m run backwards
800m run
400m run backwards
View Previous Times:
Friday, September 06, 2013
Tuesday, August 19, 2014
Tuesday August 19, 2014
AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, November 22, 2013
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, November 22, 2013
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Weights
Monday, August 18, 2014
Sunday, August 17, 2014
Saturday, August 16, 2014
Saturday August 16, 2014
10 2- minute Rounds
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
Row for calories with remaining time
Rest 1 minute
Post total number of calories per round
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
Row for calories with remaining time
Rest 1 minute
Post total number of calories per round
Friday, August 15, 2014
Thursday, August 14, 2014
Thursday August 14, 2014
JBo
AMRAP in 28 Minutes
9 Overhead Squats (70#/115#)
1 Legless Rope Climb
12 Bench Press (70#/115#)
AMRAP in 28 Minutes
9 Overhead Squats (70#/115#)
1 Legless Rope Climb
12 Bench Press (70#/115#)
Labels:
AMRAP,
Bench Press,
Gymnastics,
Overhead Squats,
Rope Climbs,
Weights
Wednesday, August 13, 2014
Wednesday August 13, 2014
3 Rounds
500M Row
20 Pushups (Hand Release)
10 Toes to Bar
Sub 500M Run for Row
500M Row
20 Pushups (Hand Release)
10 Toes to Bar
Sub 500M Run for Row
Labels:
Gymnastics,
Metabolic,
Pushups,
Row,
Run,
Toes to Bar
Tuesday, August 12, 2014
Monday, August 11, 2014
Monday August 11, 2014
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Wednesday May 07, 2014
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Wednesday May 07, 2014
Sunday, August 10, 2014
Saturday, August 9, 2014
Friday, August 8, 2014
Friday August 08, 2014
800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run
Labels:
Front Squats,
Metabolic,
Push Press,
Run,
Situps,
Weights
Thursday, August 7, 2014
Thursday August 07, 2014
3 Rounds
30 Dumbbell Shoulder Press (20/35#)
20 Pullups
10 Ring Dips
30 Dumbbell Shoulder Press (20/35#)
20 Pullups
10 Ring Dips
Labels:
Gymnastics,
Pullups,
Ring Dips,
Shoulder Press,
Weights
Wednesday, August 6, 2014
Tuesday, August 5, 2014
Monday, August 4, 2014
Monday August 04, 2014
AMRAP 15 minutes
10 Dumbbell Thrusters (25/40#)*
50 Double Unders
*May sub using barbell @ 60/95#
10 Dumbbell Thrusters (25/40#)*
50 Double Unders
*May sub using barbell @ 60/95#
Sunday, August 3, 2014
Saturday, August 2, 2014
Friday, August 1, 2014
Thursday, July 31, 2014
Wednesday, July 30, 2014
Wednesday July 30, 2014
AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
View Previous Times:
Sunday, July 14, 2013
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
View Previous Times:
Sunday, July 14, 2013
Labels:
Gymnastics,
Mountain Climbers,
Pushups,
Situps,
Squats
Tuesday, July 29, 2014
Monday, July 28, 2014
Sunday, July 27, 2014
Saturday, July 26, 2014
Saturday July 26, 2014
5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds
View Previous Times:
Saturday, July 28, 2012
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds
View Previous Times:
Saturday, July 28, 2012
Labels:
Gymnastics,
Metabolic,
Run,
Wallballs,
Weights
Friday, July 25, 2014
Thursday, July 24, 2014
Thursday July 24, 2014
25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim
View Previous Times:
Thursday, July 12, 2012
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim
View Previous Times:
Thursday, July 12, 2012
Wednesday, July 23, 2014
Wednesday July 23, 2014
AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps
View Previous Times:
Friday, June 01, 2014
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps
View Previous Times:
Friday, June 01, 2014
Labels:
AMRAP,
Gymnastics,
Handstand Pushups,
Kettlebells,
Situps,
Weights
Tuesday, July 22, 2014
Monday, July 21, 2014
Monday July 21, 2014
5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees
* May Sub with Bumper Plate
View Previous times:
Sunday, September 15, 2013
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees
* May Sub with Bumper Plate
View Previous times:
Sunday, September 15, 2013
Sunday, July 20, 2014
Saturday, July 19, 2014
Friday, July 18, 2014
Friday July 18, 2014
3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
View Previous times:
Tuesday, May 14, 2013
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
View Previous times:
Tuesday, May 14, 2013
Labels:
1 Mile Run,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Push Press,
Weights
Thursday, July 17, 2014
Thursday July 17, 2014
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24"/30")
Situps
View Previous Times:
Thursday, July 11, 2013
Pullups
Box Jumps (24"/30")
Situps
View Previous Times:
Thursday, July 11, 2013
Wednesday, July 16, 2014
Tuesday, July 15, 2014
Tuesday July 15, 2014
4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
View Previous Times:
Wednesday, July 31, 2013
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
View Previous Times:
Wednesday, July 31, 2013
Labels:
Jumprope,
Metabolic,
Row,
Sandbag Run,
Weights
Monday, July 14, 2014
Monday July 14, 2014
5 Rounds
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday, August 10, 2011
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday, August 10, 2011
Labels:
Cleans,
Deadlifts,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
Sunday, July 13, 2014
Saturday, July 12, 2014
Saturday July 12, 2014
For time:
1.25 Mile Run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Friday June 28, 2013
1.25 Mile Run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Friday June 28, 2013
Friday, July 11, 2014
Thursday, July 10, 2014
Wednesday, July 9, 2014
Wednesday July 09, 2014
Row, Run (Hike) or Swim
Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.
Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.
Tuesday, July 8, 2014
Tuesday July 08, 2014
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Tuesday March 25, 2014
Saturday, December 28, 2013
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Tuesday March 25, 2014
Saturday, December 28, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Monday, July 7, 2014
Sunday, July 6, 2014
Sunday July 06, 2014
Row, Run (Hike) or Swim
Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.
Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.
Saturday, July 5, 2014
Saturday July 05, 2014
3 Rounds
15 Power Cleans (80#/135#)
15 Burpees
View Previous Times:
Wednesday July 17, 2013
With Hang Cleans:
Monday October 18, 2010
15 Power Cleans (80#/135#)
15 Burpees
View Previous Times:
Wednesday July 17, 2013
With Hang Cleans:
Monday October 18, 2010
Friday, July 4, 2014
Thursday, July 3, 2014
Thursday, July 03, 2014
4 Rounds
50 Squats
40 Good mornings
30 Pushups
50 Squats
40 Good mornings
30 Pushups
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Pushups,
Squats,
Weights
Wednesday, July 2, 2014
Wednesday July 02, 2014
5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Monday, February 06, 2012
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Monday, February 06, 2012
Labels:
Gymnastics,
Ring Dips,
Wallballs,
Weights
Tuesday, July 1, 2014
Monday, June 30, 2014
Monday June 30, 2014
EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
View Previous Times:
Tuesday May 21, 2013
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
View Previous Times:
Tuesday May 21, 2013
Labels:
AMRAP,
Burpees,
Gymnastics,
Kettlebells,
Weights
Sunday, June 29, 2014
Saturday, June 28, 2014
Friday, June 27, 2014
Thursday, June 26, 2014
Thursday June 26, 2014
5 Rounds
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)
View Previous Times:
Monday, January 10, 2011
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)
View Previous Times:
Monday, January 10, 2011
Labels:
Box Jumps,
Cleans,
Gymnastics,
Kettlebells,
Push Press,
Weights
Wednesday, June 25, 2014
Tuesday, June 24, 2014
Monday, June 23, 2014
Monday June 23, 2014
4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Thursday, June 21, 2012
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Thursday, June 21, 2012
Sunday, June 22, 2014
Saturday, June 21, 2014
Saturday June 21, 2014
10 Rounds
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time
Friday, June 20, 2014
Thursday, June 19, 2014
Wednesday, June 18, 2014
Wednesday June 18, 2014
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Run,
Weights
Tuesday, June 17, 2014
Tuesday June 17, 2014
"The Ghost"
6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest
Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed
6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest
Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed
Labels:
Burpees,
Gymnastics,
Jumprope,
Metabolic,
Row
Monday, June 16, 2014
Sunday, June 15, 2014
Saturday, June 14, 2014
Saturday June 14, 2014
21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
View Previous Times:
Thursday, September 09, 2010
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
View Previous Times:
Thursday, September 09, 2010
Friday, June 13, 2014
Thursday, June 12, 2014
Thursday June 12, 2014
AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips
View Previous Time:
Sunday, November 17, 2013
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips
View Previous Time:
Sunday, November 17, 2013
Wednesday, June 11, 2014
Tuesday, June 10, 2014
Monday, June 9, 2014
Sunday, June 8, 2014
Sunday June 08, 2014
5 Rounds
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
View Previous times:
Friday, May 03, 2013
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
View Previous times:
Friday, May 03, 2013
Saturday, June 7, 2014
Friday, June 6, 2014
Friday June 06, 2014
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 Times:
Friday, August 09, 2013
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 Times:
Friday, August 09, 2013
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Thursday, June 5, 2014
Thursday June 05, 2014
10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run
Body Weight for Deadlifts (BW or 110#/185#)
View previous times:
Monday, August 29, 2011
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run
Body Weight for Deadlifts (BW or 110#/185#)
View previous times:
Monday, August 29, 2011
Wednesday, June 4, 2014
Tuesday, June 3, 2014
Tuesday June 03, 2014
30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)
View Previous times:
Thursday, June 20, 2013
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)
View Previous times:
Thursday, June 20, 2013
Labels:
Burpees,
Cleans,
Good Mornings,
Gymnastics,
Knees to Elbows,
Lunges,
Push Press,
Weights
Monday, June 2, 2014
Monday June 02, 2014
AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
View Previous Times:
Monday, April 29, 2013
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
View Previous Times:
Monday, April 29, 2013
Sunday, June 1, 2014
Saturday, May 31, 2014
Friday, May 30, 2014
Thursday, May 29, 2014
Wednesday, May 28, 2014
Wednesday May 28, 2014
AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Pushups
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders
View Previous Times:
Wednesday, June 19, 2013
400M Run
AMRAP of Kettlebell Swings (35#/53#)
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Pushups
Rest 1 minute
AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders
View Previous Times:
Wednesday, June 19, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run
Tuesday, May 27, 2014
Tuesday May 27, 2014
3 rounds
25 Double Unders
20 Push Press (60/95#)
800m Run
25 Double Unders
20 Push Press (60/95#)
800m Run
Labels:
Jumprope,
Metabolic,
Push Press,
Run,
Weights
Monday, May 26, 2014
Sunday, May 25, 2014
Sunday May 25, 2014
100M Walking Lunges
800M Run
100 Squats
800M Run
100 Squats
Labels:
Gymnastics,
Lunges,
Metabolic,
Run,
Squats
Saturday, May 24, 2014
Saturday May 24, 2014
AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Monday, October 14, 2013
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Monday, October 14, 2013
Labels:
AMRAP,
Gymnastics,
Lunges,
Ring Dips,
Toes to Bar
Friday, May 23, 2014
Thursday, May 22, 2014
Wednesday, May 21, 2014
Wednesday May 21, 2014
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:
Thursday November 14, 2013
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:
Thursday November 14, 2013
Tuesday, May 20, 2014
Monday, May 19, 2014
Monday May 19, 2014
Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Saturday November 02, 2013
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Saturday November 02, 2013
Sunday, May 18, 2014
Sunday May 18, 2014
21-15-9-6-3
Handstand Pushups
Front Squats (125/195#)*
Bar-facing burpees
*Scale weight accordingly
Handstand Pushups
Front Squats (125/195#)*
Bar-facing burpees
*Scale weight accordingly
Labels:
Burpees,
Front Squats,
Gymnastics,
Handstand Pushups,
Weights
Saturday, May 17, 2014
Friday, May 16, 2014
Friday May 16, 2014
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
This is the second benchmark WOD for our Nutrition challenge.
View Previous Times:
Thursday March 20, 2014
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
This is the second benchmark WOD for our Nutrition challenge.
View Previous Times:
Thursday March 20, 2014
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Thursday, May 15, 2014
Thursday May 15, 2014
Helton
3 Rounds
800M Run
30 Squat Cleans (45#/75#)
30 Burpees
3 Rounds
800M Run
30 Squat Cleans (45#/75#)
30 Burpees
Labels:
Burpees,
Gymnastics,
Metabolic,
Run,
Squat Cleans,
Weights
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Tuesday May 13, 2014
AMRAP in 12 Minutes
1 Minute of Box Jumps (20"/24")
1 Minutes of SDHP (60#/95#)
2 Minute of Box Jumps (20"/24")
2 Minutes of SDHP (60#/95#)
3 Minute of Box Jumps (20"/24")
3 Minutes of SDHP (60#/95#)
1 Minute of Box Jumps (20"/24")
1 Minutes of SDHP (60#/95#)
2 Minute of Box Jumps (20"/24")
2 Minutes of SDHP (60#/95#)
3 Minute of Box Jumps (20"/24")
3 Minutes of SDHP (60#/95#)
Monday, May 12, 2014
Monday May 12, 2014
AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Wednesday, October 31, 2012
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Wednesday, October 31, 2012
Sunday, May 11, 2014
Saturday, May 10, 2014
Friday, May 9, 2014
Friday May 09, 2014
"Zembiec"
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
Labels:
Back Squats,
Burpees,
Gymnastics,
Metabolic,
Pullups,
Run,
Weights
Thursday, May 8, 2014
Wednesday, May 7, 2014
Wednesday May 07, 2014
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Friday, July 19, 2013
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Friday, July 19, 2013
Tuesday, May 6, 2014
Tuesday May 06, 2014
30 Box Jumps (20/24")
30 Push Press/Jerk (80/135#)
200m Sandbag Run (25/40#)
20 Box Jumps
20 Push Press/Jerk
400m Sandbag Run
10 Box Jumps
10 Push Press/Jerk
600m Sandbag Run
View Previous times:
Sunday, November 27, 2011
30 Push Press/Jerk (80/135#)
200m Sandbag Run (25/40#)
20 Box Jumps
20 Push Press/Jerk
400m Sandbag Run
10 Box Jumps
10 Push Press/Jerk
600m Sandbag Run
View Previous times:
Sunday, November 27, 2011
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Sandbag Run,
Weights
Monday, May 5, 2014
Sunday, May 4, 2014
Sunday May 04, 2014
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.
View Previous Times:
Sunday, January 27, 2013
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.
View Previous Times:
Sunday, January 27, 2013
Saturday, May 3, 2014
Friday, May 2, 2014
Thursday, May 1, 2014
Thursday May 01, 2014
50 Deadlifts (60#/95#)
50 Walking Lunges
40 Back Squats (60#/95#)
40 Toes to Bar
30 Power Cleans (60#/95#)
30 Burpee Box Jumps (20"/24")
20 Thrusters (60#/95#)
20 Double Unders
*Weight should be 85#/115# and Triple Unders
50 Walking Lunges
40 Back Squats (60#/95#)
40 Toes to Bar
30 Power Cleans (60#/95#)
30 Burpee Box Jumps (20"/24")
20 Thrusters (60#/95#)
20 Double Unders
*Weight should be 85#/115# and Triple Unders
Labels:
Back Squats,
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Thrusters,
Toes to Bar,
Weights
Wednesday, April 30, 2014
Wednesday April 30, 2014
200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run
View Previous Times:
Friday, May 17, 2013
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run
View Previous Times:
Friday, May 17, 2013
Labels:
Box Jumps,
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Run,
Squat Cleans,
Weights
Tuesday, April 29, 2014
Monday, April 28, 2014
Sunday, April 27, 2014
Sunday April 27, 2014
5 Rounds
50 ft. (15 Steps) Barbell weighted Overhead Lunges (60/95#)*
15 Knees-to-elbow
*If unable to do OH Lunges, place bar on shoulders
50 ft. (15 Steps) Barbell weighted Overhead Lunges (60/95#)*
15 Knees-to-elbow
*If unable to do OH Lunges, place bar on shoulders
Labels:
Gymnastics,
Knees to Elbows,
Lunges,
Weights
Saturday, April 26, 2014
Friday, April 25, 2014
Friday April 25, 2014
1070M Paddle Board (.66 Miles)
4250M Run (2.65 Miles)*
*Figure 8 around both lakes
4250M Run (2.65 Miles)*
*Figure 8 around both lakes
Thursday, April 24, 2014
Thursday April 24, 2014
5 Rounds
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Metabolic,
Ring Dips,
Weights
Wednesday, April 23, 2014
Tuesday, April 22, 2014
Tuesday April 22, 2014
150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)
Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.
View Previous Times:
Thursday, September 15, 2011
200M Run (every time you stop)
Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.
View Previous Times:
Thursday, September 15, 2011
Labels:
Gymnastics,
Metabolic,
Run,
Wallballs,
Weights
Monday, April 21, 2014
Sunday, April 20, 2014
Saturday, April 19, 2014
Saturday April 19, 2014
400m Run
50 Kettlebells (35/53#)
30 Pushups
800M Run
40 Kettlebells
20 Pushups
1600m Run
30 Kettlebells
10 Pushups
50 Kettlebells (35/53#)
30 Pushups
800M Run
40 Kettlebells
20 Pushups
1600m Run
30 Kettlebells
10 Pushups
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Pushups,
Run,
Weights
Friday, April 18, 2014
Thursday, April 17, 2014
Wednesday, April 16, 2014
Wednesday April 16, 2014
10 Shoulder Press (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)
View Previous Times:
Tuesday, April 02, 2013
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)
View Previous Times:
Tuesday, April 02, 2013
Labels:
Back Squats,
Front Squats,
Jerks,
Overhead Squats,
Push Press,
Shoulder Press,
Weights
Tuesday, April 15, 2014
Tuesday April 15, 2014
800m Run
50 Double Unders
20 Turkish Get Ups (26/44# KB) - Alternating hands
50 Double Unders
800m Run
50 Double Unders
20 Turkish Get Ups (26/44# KB) - Alternating hands
50 Double Unders
800m Run
Labels:
Jumprope,
Metabolic,
Run,
Turkish Get Ups,
Weights
Monday, April 14, 2014
Sunday, April 13, 2014
Sunday April 13, 2014
"Barbara"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
Time each round and total.
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
Time each round and total.
Labels:
Gymnastics,
Pullups,
Pushups,
Situps,
Squats
Saturday, April 12, 2014
Saturday April 12, 2014
With a running clock of 12 minutes do:
1 minute Double Unders
1 minute Snatches (45/75#)
2 minutes Double unders
2 minutes Snatches (45/75#)
3 minutes Double Unders
3 minutes Snatches (45/75#)
1 minute Double Unders
1 minute Snatches (45/75#)
2 minutes Double unders
2 minutes Snatches (45/75#)
3 minutes Double Unders
3 minutes Snatches (45/75#)
Friday, April 11, 2014
Thursday, April 10, 2014
Thursday April 10, 2014
AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.
This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.
View Previous Times:
Saturday April 06, 2013
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.
This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.
View Previous Times:
Saturday April 06, 2013
Labels:
AMRAP,
Burpees,
Gymnastics,
Metabolic,
Run,
Situps,
Thrusters,
Toes to Bar,
Weights
Wednesday, April 9, 2014
Wednesday April 09, 2014
200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Run,
Weights
Tuesday, April 8, 2014
Monday, April 7, 2014
Monday April 07, 2014
5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')
View Previous Times:
Friday, May 25, 2013
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')
View Previous Times:
Friday, May 25, 2013
Sunday, April 6, 2014
Saturday, April 5, 2014
Saturday April 05, 2014
TOUGH MUDDER!
Start Time 9:20
12.1 Miles with 23 Brutal Obstacles! CAN YOU HANG?
1)Braveheart Charge - Charge into battle with 5,000 other people.
2)Soggy Bottom -
3)Tube Mile -
4)Kiss of Mud - Eat dirt as you crawl on your belly under wire set only 8" from the ground.
5)Glory Blades -
6)Warrior Carry -
7)Balls to the Wall -
8)Artic Enema (Formally Chernobyl Jacuzzi) - Jump in and out of an icy mixture of assorted carcinogens.
9)Lube Tubes -
10)Dirty Ballerina -
11)Prairie Dog -
12)Funky Monkey - Make your way across monkey bars over a icy cold lake. Some bars are greased with butter.
13)Hold your Wood - Drag a log up a hill and back down.
14)Pitfall -
15)Mud Mile - Make your way through a maze and trenches of thick mud.
16)Devil's Beard - You will get caught like a fly in a spider's web in the annoyingly low cargo nets.
17)Walk the Plank - Jump off a 15' high plank into a freezing pond and swim out.
18)Just the Tip -
19)Berlin Walls #1 - Scale series of 12' high walls.
20)Everest - Reach the top of a slippery giant quarter pipe (skateboard pipe).
21)Mudder Legion #1 - Extra Course
22)Mudder Legion #2 - Extra Course
23)Electro Shock Therapy - Sprint through a field of live wires. Some carry a charge of 10,000 volts.
View Previous Times:
Saturday January 14, 2012
Start Time 9:20
12.1 Miles with 23 Brutal Obstacles! CAN YOU HANG?
1)Braveheart Charge - Charge into battle with 5,000 other people.
2)Soggy Bottom -
3)Tube Mile -
4)Kiss of Mud - Eat dirt as you crawl on your belly under wire set only 8" from the ground.
5)Glory Blades -
6)Warrior Carry -
7)Balls to the Wall -
8)Artic Enema (Formally Chernobyl Jacuzzi) - Jump in and out of an icy mixture of assorted carcinogens.
9)Lube Tubes -
10)Dirty Ballerina -
11)Prairie Dog -
12)Funky Monkey - Make your way across monkey bars over a icy cold lake. Some bars are greased with butter.
13)Hold your Wood - Drag a log up a hill and back down.
14)Pitfall -
15)Mud Mile - Make your way through a maze and trenches of thick mud.
16)Devil's Beard - You will get caught like a fly in a spider's web in the annoyingly low cargo nets.
17)Walk the Plank - Jump off a 15' high plank into a freezing pond and swim out.
18)Just the Tip -
19)Berlin Walls #1 - Scale series of 12' high walls.
20)Everest - Reach the top of a slippery giant quarter pipe (skateboard pipe).
21)Mudder Legion #1 - Extra Course
22)Mudder Legion #2 - Extra Course
23)Electro Shock Therapy - Sprint through a field of live wires. Some carry a charge of 10,000 volts.
View Previous Times:
Saturday January 14, 2012
Friday, April 4, 2014
Thursday, April 3, 2014
Thursday April 03, 2014
5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)
and then,
Do a 1 mile run*
Time the run separately - you may rest before the run
View Previous Times:
Friday, September 20, 2013
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)
and then,
Do a 1 mile run*
Time the run separately - you may rest before the run
View Previous Times:
Friday, September 20, 2013
Labels:
1 Mile Run,
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pushups,
Squats,
Weights
Wednesday, April 2, 2014
Tuesday, April 1, 2014
Monday, March 31, 2014
Monday March 31, 2014
10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Thursday, April 18, 2013
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Thursday, April 18, 2013
Sunday, March 30, 2014
Sunday March 30, 2014
REST DAY
Nutrition Challenge: Post your food log and total points for this week!
www.fenutrition.blogspot.com
Nutrition Challenge: Post your food log and total points for this week!
www.fenutrition.blogspot.com
Saturday, March 29, 2014
Saturday March 29, 2014
Getting ready for Tough Mudder
1 Mile Run
50 Situps
30 Box Jumps (16"/20")
15 Burpees
1 Mile Run
50 Russian Twists (10#/15#)*
30 Pushups (Hand Release)
15 Burpees
1 Mile Run
50 Medicine Ball Slams (10#/15#)*
30 Kneeling Jumps (Knees to Feet)**
15 Burpees
* Use a Bumper Plate for this is you do not have a WB the right size. For medicine ball slams - You can take the weight fully extended above head and come down and touch the ground with a little force to keep from slamming the ball or weight. Then repeat.
** The is knees on the ground and butt on your feet/heels and spring up onto your feet. Then fully extend to a standing position. Repeat.
1 Mile Run
50 Situps
30 Box Jumps (16"/20")
15 Burpees
1 Mile Run
50 Russian Twists (10#/15#)*
30 Pushups (Hand Release)
15 Burpees
1 Mile Run
50 Medicine Ball Slams (10#/15#)*
30 Kneeling Jumps (Knees to Feet)**
15 Burpees
* Use a Bumper Plate for this is you do not have a WB the right size. For medicine ball slams - You can take the weight fully extended above head and come down and touch the ground with a little force to keep from slamming the ball or weight. Then repeat.
** The is knees on the ground and butt on your feet/heels and spring up onto your feet. Then fully extend to a standing position. Repeat.
Labels:
Box Jumps,
Burpees,
Gymnastics,
Kneeling Jumps,
Med Ball Slams,
Metabolic,
Pushups,
Run,
Russian Twists,
Situps,
Weights
Friday, March 28, 2014
Friday March 28, 2014
14.5
21-18-15-12-9-6-3
Thrusters (65#/95#)
Burpees Facing Bar*
*Burpees must be done facing bar and then Broad Jump over Bar to complete one Rep. Stagger step jumps are not allowed.
Watch the live archived footage of the Open 14.5.
21-18-15-12-9-6-3
Thrusters (65#/95#)
Burpees Facing Bar*
*Burpees must be done facing bar and then Broad Jump over Bar to complete one Rep. Stagger step jumps are not allowed.
Watch the live archived footage of the Open 14.5.
Thursday, March 27, 2014
Wednesday, March 26, 2014
Wednesday March 26, 2014
"Michael"
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday, December 14, 2014
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday, December 14, 2014
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Metabolic,
Run,
Situps,
Weights
Tuesday, March 25, 2014
Tuesday March 25, 2014
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Saturday December 28, 2013
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Saturday December 28, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Monday, March 24, 2014
Sunday, March 23, 2014
Sunday March 23, 2014
400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run
View Previous Times:
Wednesday April 24, 2013
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run
View Previous Times:
Wednesday April 24, 2013
Labels:
Gymnastics,
Metabolic,
Pullups,
Push Press,
Run,
SDHP,
Toes to Bar,
Weights
Saturday, March 22, 2014
Saturday March 22, 2014
14.4
AMRAP 14 minutes
60 Calorie row
50 Toes-to-bar
40 Wallballs (14# @ 9ft./20# @ 10 ft.)
30 Power cleans (95/135#)
20 muscle-ups
AMRAP 14 minutes
60 Calorie row
50 Toes-to-bar
40 Wallballs (14# @ 9ft./20# @ 10 ft.)
30 Power cleans (95/135#)
20 muscle-ups
Labels:
Cleans,
Gymnastics,
Metabolic,
Muscle Ups,
Row,
Toes to Bar,
Wallballs,
Weights
Friday, March 21, 2014
Thursday, March 20, 2014
Thursday March 20, 2014
Tuesday September 17, 2013
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
This is the second benchmark WOD for our Nutrition challenge.
View Previous Times:
Tuesday, September 17, 2013
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
This is the second benchmark WOD for our Nutrition challenge.
View Previous Times:
Tuesday, September 17, 2013
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Wednesday, March 19, 2014
Tuesday, March 18, 2014
Monday, March 17, 2014
Monday March 17, 2014
"Kelly"
5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)
View Previous Times:
Monday, February 27, 2014
Nutrition Challenge starts today! This is the first benchmark workout.
5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)
View Previous Times:
Monday, February 27, 2014
Nutrition Challenge starts today! This is the first benchmark workout.
Sunday, March 16, 2014
Saturday, March 15, 2014
Friday, March 14, 2014
Friday March 14, 2014
14.3
AMRAP in 8 Minutes
10 Deadlifts (95#/135#)
15 Box Jumps (20"/24")
15 Deadlifts (135#/185#)
15 Box Jumps (20"/24")
20 Deadlifts (155#/225##)
15 Box Jumps (20"/24")
25 Deadlifts (185#/275#)
15 Box Jumps (20"/24")
30 Deadlifts (205#/315#)
15 Box Jumps (20"/24")
35 Deadlifts (225#/365#)
15 Box Jumps (20"/24")
14.3 Open Workout
AMRAP in 8 Minutes
10 Deadlifts (95#/135#)
15 Box Jumps (20"/24")
15 Deadlifts (135#/185#)
15 Box Jumps (20"/24")
20 Deadlifts (155#/225##)
15 Box Jumps (20"/24")
25 Deadlifts (185#/275#)
15 Box Jumps (20"/24")
30 Deadlifts (205#/315#)
15 Box Jumps (20"/24")
35 Deadlifts (225#/365#)
15 Box Jumps (20"/24")
14.3 Open Workout
Thursday, March 13, 2014
Thursday March 13, 2014
4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
View Previous Times:
Wednesday May 16, 2012
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
View Previous Times:
Wednesday May 16, 2012
Wednesday, March 12, 2014
Tuesday, March 11, 2014
Tuesday March 11, 2014
Weightlifting Day!
Work on some lifts or something else you need to work on.
Attempt a new PR.
Work on some lifts or something else you need to work on.
Attempt a new PR.
Monday, March 10, 2014
Sunday, March 9, 2014
Saturday, March 8, 2014
Saturday March 08, 2014
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead Squats (65#/95#)
10 Chest to Bar Pullups
From 3:00-6:00
2 rounds of:
12 Overhead Squats (65#/95#)
12 Chest to Bar Pullups
From 6:00-9:00
2 rounds of:
14 Overhead Squats (65#/95#)
14 Chest to Bar Pullups
Etc., following same pattern until you fail to complete both rounds.
Labels:
Gymnastics,
Overhead Squats,
Pullups,
Weights
Friday, March 7, 2014
Thursday, March 6, 2014
Wednesday, March 5, 2014
Wednesday March 05, 2014
25-20-15-10-5
Double Unders
Kettlebell Swings (35/53#)
Burpees
Double Unders
Kettlebell Swings (35/53#)
Burpees
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Weights
Tuesday, March 4, 2014
Tuesday March 04, 2014
"Loredo"
6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run
View Previous Times:
Wednesday, January 02, 2013
6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run
View Previous Times:
Wednesday, January 02, 2013
Monday, March 3, 2014
Sunday, March 2, 2014
Saturday, March 1, 2014
Saturday March 01, 2014
14.1
AMRAP in 10 Minutes
30 Double Unders
15 Power Snatches (55#/75#)
This is the first WOD of the open for the CrossFit Games.
Leaderboard
View Previous Times:
Saturday March 19, 2011
AMRAP in 10 Minutes
30 Double Unders
15 Power Snatches (55#/75#)
This is the first WOD of the open for the CrossFit Games.
Leaderboard
View Previous Times:
Saturday March 19, 2011
Friday, February 28, 2014
Friday February 28, 2014
REST DAY
We will get a day together where we all go down to the high school track and run a mile for time together. Further details to follow!
We will get a day together where we all go down to the high school track and run a mile for time together. Further details to follow!
Thursday, February 27, 2014
Thursday February 27, 2014
With a running clock of 12 minutes complete the following:
4 minutes of Clean &Jerks (80/135#)
4 minutes of Rowing
4 minutes of Burpees
Post reps and row calories to comments
4 minutes of Clean &Jerks (80/135#)
4 minutes of Rowing
4 minutes of Burpees
Post reps and row calories to comments
Wednesday, February 26, 2014
Wednesday February 25, 2014
AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
View Previous Times:
Monday, April 15, 2013
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
View Previous Times:
Monday, April 15, 2013
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Pullups,
Push Press
Tuesday, February 25, 2014
Monday, February 24, 2014
Monday February 24, 2014
"WOOD"
5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute
View Previous Times:
Thursday, January 13, 2013
5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute
View Previous Times:
Thursday, January 13, 2013
Sunday, February 23, 2014
Sunday February 23, 2014
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 13, 2013
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 13, 2013
Saturday, February 22, 2014
Friday, February 21, 2014
Thursday, February 20, 2014
Wednesday, February 19, 2014
Tuesday, February 18, 2014
Tuesday February 18, 2014
13.2
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday March 19, 2013
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday March 19, 2013
Labels:
AMRAP,
Box Jumps,
Deadlifts,
Gymnastics,
Push Press,
Weights
Monday, February 17, 2014
Monday February 17, 2014
"JT"
21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)
*Sub Push Press (80#/135#) for HSPU
View Previous Times:
Wednesday, January 09, 2013
21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)
*Sub Push Press (80#/135#) for HSPU
View Previous Times:
Wednesday, January 09, 2013
Labels:
Gymnastics,
Handstand Pushups,
Pushups,
Ring Dips
Sunday, February 16, 2014
Saturday, February 15, 2014
Friday, February 14, 2014
Friday February 14, 2014
HAPPY VALENTINE'S DAY!
100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups
View Previous Times:
Monday, December 05, 2011
100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups
View Previous Times:
Monday, December 05, 2011
Labels:
Box Jumps,
Burpees,
Gymnastics,
Handstand Pushups,
Kettlebells,
Lunges,
Pullups,
Pushups,
Situps,
V-Ups,
Wallballs,
Weights
Thursday, February 13, 2014
Wednesday, February 12, 2014
Wednesday February 12, 2014
1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
View Previous time:
Wednesday, May 08, 2014
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
View Previous time:
Wednesday, May 08, 2014
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Run,
Weights
Tuesday, February 11, 2014
Tuesday February 11, 2014
3 Rounds
21 Power cleans (70/115#)
27 Burpees
27 Situps
21 Power cleans (70/115#)
27 Burpees
27 Situps
Labels:
Burpees,
Cleans,
Gymnastics,
Situps,
Weights
Monday, February 10, 2014
Sunday, February 9, 2014
Sunday February 09, 2014
AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Monday, March 18, 2013
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Monday, March 18, 2013
Labels:
AMRAP,
Front Squats,
Push Press,
SDHP,
Weights
Saturday, February 8, 2014
Saturday February 08, 2014
With a running clock of 15 minutes do the following:
1 minute of Squats
2 minutes of Double Unders
3 minutes of Pushups
4 minutes of Good Mornings (30/45#)
5 minutes of Pullups
Post total reps.
1 minute of Squats
2 minutes of Double Unders
3 minutes of Pushups
4 minutes of Good Mornings (30/45#)
5 minutes of Pullups
Post total reps.
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Pushups,
Squats
Friday, February 7, 2014
Thursday, February 6, 2014
Wednesday, February 5, 2014
Wednesday February 5, 2014
With a running clock of 9 minutes do the following:
2 minutes of burpees
2 minutes of situps
2 minutes of inverted burpees
1 minute of burpees
1 minute of situps
1 minute of inverted burpees
Post total reps
2 minutes of burpees
2 minutes of situps
2 minutes of inverted burpees
1 minute of burpees
1 minute of situps
1 minute of inverted burpees
Post total reps
Tuesday, February 4, 2014
Monday, February 3, 2014
Monday February 03, 2014
800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo
View Previous Times:
Wednesday April 11, 2012
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo
View Previous Times:
Wednesday April 11, 2012
Labels:
Gymnastics,
Hug a Twinkie,
Knees to Elbows,
Metabolic,
Run
Sunday, February 2, 2014
Sunday, February 02, 2014
Practice something that you suck at doing and want to improve!
Attempt to PR on a lift, max reps, or run/row time.
Keep up those Turkish Getups (TGUPs) for February until you hit 250.
February Challenge: Add 25 Good Mornings to your warm-up.
Attempt to PR on a lift, max reps, or run/row time.
Keep up those Turkish Getups (TGUPs) for February until you hit 250.
February Challenge: Add 25 Good Mornings to your warm-up.
Saturday, February 1, 2014
Saturday February 01, 2014
REST DAY
Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.
ISABEL @ 225# - Rich Froning
Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.
ISABEL @ 225# - Rich Froning
Friday, January 31, 2014
Friday January 31, 2014
500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
Thursday, January 30, 2014
Thursday January 30, 2014
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:
Monday, January 23, 2012
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge
Lunges occur 4 times!
View Previous Times:
Monday, January 23, 2012