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!

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!

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Monday, January 23, 2012

Wednesday, January 29, 2014

Tuesday, January 28, 2014

Tuesday January 28, 2014

15-12-9
Clean and Jerk*

View Previous Times:
Tuesday January 29, 2013

#Please view previous comments on how to do this WOD. There is a rest period between 15-12-9. Do everything you can to not drop the bar.

 *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).

For you ladies: You should attempt at least your 80#/135# weight you use for those WOD's. If you use 75#, then give that a shot. Good Luck.

 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 27, 2014

Monday January 27, 2014

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

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Sunday, January 01, 2012

Sunday, January 26, 2014

Saturday, January 25, 2014

Saturday January 25, 2014

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

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Thursday January 03, 2013

Friday, January 24, 2014

Friday January 24, 2014

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Thursday, October 13, 2011

Thursday, January 23, 2014

Wednesday, January 22, 2014

Wednesday January 22, 2014

10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)

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Friday November 30, 2012

Tuesday, January 21, 2014

Tuesday January 21, 2014

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

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Thursday, October 25, 2012

Monday, January 20, 2014

Sunday, January 19, 2014

Sunday January 19, 2014

4 Rounds
1000m row
Rest 90 seconds

Saturday, January 18, 2014

Saturday January 18, 2014

15-12-9-6-3
Pullups
Clean & Jerk (80/135#)
Pushups (hand release)

Friday, January 17, 2014

Thursday, January 16, 2014

Wednesday, January 15, 2014

Wednesday January 15, 2014

400M Run
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run

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Tuesday, April 09, 2013

Tuesday, January 14, 2014

Monday, January 13, 2014

Monday January 13, 2014

3 Rounds
1 Minute DB Squat Cleans (20#/35#)
1 Minute Double Unders
1 Minute Kettlebell Swings (35#/53#)
1 Minute Rest

This is a Running Clock.

**It's my fault for not posting RX'd weight for a bar. If you do not have DB's and use a Barbell instead, RX'd weight is (45#/75#).
Standard Barbell weights are (30#/45#, 45#/75#, 60#/90#, 70#/115#, 80#/135#)

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Thursday, February 28, 2013

Sunday, January 12, 2014

Saturday, January 11, 2014

Friday, January 10, 2014

Friday January 10, 2014

"DG"

AMRAP 10 minutes:
8 Toes-to-Bar
8 Dumbbell Thrusters (20/35#)
12 Dumbbell Lunges (20/35#)

Thursday, January 9, 2014

Thursday January 09, 2014

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

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Thursday, November 19, 2012

Wednesday, January 8, 2014

Tuesday, January 7, 2014

Tuesday January 07, 2014

50 Back Squats (60#/95#)
50 Situps
50 Back Squats (45#/75#)
50 Good mornings (30#/45#)
50 Back Squats (30#/45#)
50 Situps

Monday, January 6, 2014

Monday January 06, 2014

3 Rounds
1 minute of Push Press (45/75#)
2 minutes  of Kettlebell Swings (35/53#)
3 minutes of Double Unders
Rest 1 minute

*This is a 6 minute running clock and all exercises must be completed within the time frame given!
Then rest 1 minute and start again for 2 more rounds.
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Friday, July 27, 2012

Sunday, January 5, 2014

Saturday, January 4, 2014

Saturday January 04, 2014

1 mile run
2k row
1 mile run

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Sunday, April 01, 2012

Friday, January 3, 2014

Friday January 03, 2014

25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps

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Tuesday April 30, 2013

Thursday, January 2, 2014

Thursday January 02, 2014

REST DAY

Post your fitness goal for 2014!

January Challenge: 250 Turkish Getups

Wednesday, January 1, 2014

Wednesday January 01, 2014

HAPPY NEW YEARS!

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.

View Previous Times:
Tuesday January 10, 2012