Thursday November 21, 2013

3RM OHS

Wod - 5rds for time: 10 SDHP 55#
                                  40 Double Unders

3x10 Hip Ext

3x15 GHD situps

Tuesday November 19, 2013

5x5 Power Cleans

Wod - 1K Run
           50 Front Squats
           25 Pullups

3x10 Good Mornings 45#

50 Abmat situps

Monday NOvember 18, 2013

Shoulder Press 1RM

Wod -  5rds for time: 10 Alt Box Step Ups 36# KB
                                   2 Rope Climbs

3x10 Tricep Ext

50 Abmat situps

Saturday November 16, 2013

For Time: 500m Row 25 Thrusters 33#
                 400m Row 20 Thrusters
                 300             15
                 200             10
                 100              5

Tabata Ring Dips

3x10 each of Good Mornings 33# and Ghd situps

Friday November 15, 2013

1RM Deadift

Wod - 18-12-6 rep rds for time: Push Press 65#
                                                    Burpees

3x10 Tricep Ext

30 REverse Hypers

Thursday November 14, 2013

10 rds for time: 10 pullups
                          10 push ups
                          10 situps
                          10 squats

20 MIN TIME LIMIT

Wednesday November 13, 2013

Rest day

Wednesday November 13, 2013

Rest day

Tuesday November 12, 2013

10x100m rows every 60s

100 double unders for time
rest 5 min
100 double unders for time

50 abmat situps

Monday November 11, 2013

20 min AMRAP: 10 Push Press 75#
                             10 KB swings 36#
                             10 Box Jumps

Tuesday November 5, 2013

3rds for time: 500m row
                      10 Bench Press 65#

4x100' Prowler Push 110#

3x 15 GHD situps - 30s rest between

Monday November 4, 2013

5rds for time: 25 Doouble Unders
                       20 Air Squats
                       15 Situps
                       10 Push Ups
                        1 Rope Climb

Saturday November 2, 2013

Set 1RM Squat Clean

Wod - 6rds for time: 200m Run
                                 10 Alt DB Snatch 35#
                                   8 KTE
                               

Friday November 1, 2013

15x100m Rows every 75s

Wod - 3rds for time: 15 KB swings 36#
                                  20 Pushups

50 GHD sit ups for time

Thursday October 31, 2013

EMOM for 16 min: 5 C2B pullups on the Odd
                               20 Double Unders on the Even

50 Box Jumps for time

3x15 GHD situps

Tuesday October 29, 2013

15-12-9 rep rds for time of Power Clean 95# and Ring Dips

30 REverse Hypers

Monday October 28, 2012

EMOM for 8 min - 5 Back Squats 75#

For time: 25 Pullups
               50 situps
               75 Double Unders
               1K Row

Friday October 25, 2013

Row 5k nice and slow to help loosen up your muscles.

Thursday October 24, 2013

5rds for time: .5 miles on Airdyne
                      30 Walking Lunges
                      30 Situps

Wednesday October 23, 2013

Rest Day

Monday October 21, 2013

Shoulder Press Week 3

Wod - 9 rds for time: 5 Thrusters 65#
                                  5 Pullups

3x10 Tricep Ext

50 Abmat situps

Friday October 18, 2013

Back Box Sq Wendler Week 2

Wod - 3rds for time: 20 Box Jumps
                                15 KB swings 36#
                                10 HSPU

50 Good Mornings 45#

Thursday October 17, 2013

Deadlift Wendler Week 2

12x3 C2B pullups every 45s

Wod - 21-15-9 Rep rds for time: Calories on rower
                                                    OHS 55#

50 situps with 6# med ball

Tuesday October 15, 2013

Shoulder Wendler Week 2

3rds for time: 400m Run

                       50 Double Unders

                       15 T2B

Monday October 14, 2013

Back Box Sq Wendler Week 1

RANDY - 75 Power Snatch for time 55#

3 sets max diamond push ups

3x15 Good Mornings 45#/GHD situps

Thursday October 10, 2013

Deadlift Wendler Week 1

Wod - For time: 1200m Run

                           200 Double unders

3rds - 10 Reverse Hypers

          15 GHD situps

Tuesday October 8, 2013

Shoulder Press Wendler Week 1

Wod - Jackie 1000m row
                      50 Thrusters 33#
                      30 Pullups

3x10 Good Mornings 55#

Monday October 7, 2013

EMOM for 10 min - 3 Squat Cleans 65#

Wod - 5rds for time: 10 Box Jumps 20"
                                10 Deadlifts 115#

3x10 Tricep Ext

50 Abmat situps

Saturday October 5, 2013

Wod For time: 10 Deadlifts 155#
                         5 Thrusters with 35# Dumbbells
                        70 Double Unders
                        43 Burpees
           

Friday October 4, 2013

Push Press 3 RM

Wod - 4 rds for time: 200m Run
                                  15 KB Swings 36#

4x100' Prowler Push 70#

3x15 GHD situps

3x10 Tricep Ext

Thursday October 3, 2013

EMOM for 10 min - 3 Power Snatch

Wod - 5rds: 8 Pullups
                   16 Walking Lunges
                   24 Situps

Each rd for time, each rd starts every 5 min

3x15 good mornings 33#

Wednesday October 2, 2013

REST Day

Tuesday October 1, 2013

Deadlift 1RM

Wod - 4rds for time: 15 push press 55#
                                  400m run

30 reverse hypers

2x15 t2b
                                 

Monday September 30, 2013

10 min AMRAP: 5 Front Squats 75#
                            5 Ring Dips
                           25 Double Unders

50 Abmat sit ups

Saturday September 28, 2013

GRACE with 80#

30 Good Mornings

50 abmat situps

Friday September 27, 2013

3Rds For time: 400m Run
                         15 Deadlifts 115#

30 Reverse Hypers
30 T2B

Thursday September 26, 2013

Back Squat 5x5

2 miles on Airdyne

Alternating double Tabata - situps
                                            box jumps

Tuesday September 24, 2013

5rds for time: 10 SDHP 55#
                       10 Diamond push-ups

4x50 double unders in as few sets as possible

30 reverse hypers

30 T2B

Monday September 23, 2013

Clean and Jerk 1RM

For time: 25 pull-ups
               50 thrusters 45#
              800m run

50 Abmat situps

Wednesday September 18, 2013

10 min on Rower for distance

200 double unders for time

30 Good Mornings 33#

9/17/2013

5min - max pullups

4min - Airdyne for distance

3min - max air squats

2min - T2B

1min - walking lunges

9/16/2013

Set 1RM Barbell Thruster

7min AMRAP: 800m run
                         burpees with remaining time: score is total number of burpees

Friday September 13, 2013

Back Box Sq 1RM

GRACE 30 Clean and Jerks for time 65#

1 mile Run for time

50 ab mat situps

Thursday September 12, 2013

REST DAY

Wednesday September 11, 2013

3rds for time: 500m Row

                      50 DU

                      30 Sit ups

Tuesday September 10, 2013

For Time: 30 Box Step Ups

                 30 Hang Power Cleans 65#

                 30 Air Squats

                 30 Walking Lunges

2x800m Runs - Each run starts every 7 mins

30 T2B

Monday September 9. 2013

Set 1 RM Push Press

4rds for Time: 8 Pullups
                       8 Deadlifts 135#

30 Reverse Hypers