Friday Dec 19, 2014

6x3 Back Squat

For time: 50 Double Unders
               40 Situps
               30 Box Jumps 20"
               20 Power Cleans 75#
               10 Front Squats 75#

Row 1K for time

Tuesday Dec 16, 2014

10 min Alt EMOM: Odd - 4-6 Pullups
                                Even - 5 Ring dips

5 rds for time: 10 Hang Power Cleans 65#
                        10 Burpees

40 Hollow Rocks

Monday Dec 15, 2014

Wod - For time: 300 Double Unders
                           100 Front Squats 55
                             50 Deadlifts 95

Partition the reps however you want. I reccomend 10rds of 30-10-5

3x20 ghd situps

Friday Dec 12, 2014

3 min AMRAP: 1 Burpee Pull Up
                          2 Deadlifts 115#
                          3 HSPU

Rest 2 min

Repeat

Rest 2 min

Repeat

Post Scores for all 3 rds

3x10 each of Tri ext, Bi cep Curls, and Reverse Hypers

Thursday Dec 11, 2014

For time: 150 Double Unders
                 75 Goblet Sq 25#

3 miles on Airdyne for time

40 Hollow Rocks

Tuesday Dec 8, 2014

1 Set max rep Pullups

Wod - "ISABEL" 30 Squat Snatches for time: 55#

10-1 rep rds of: Box Jumps 20"after each set of Box Jumps do 3 Ring Dips.  Not a timed wod but don't stand around a lot.

8 rds Tabata Goblet Sq - 20# DB

3x15 hip Ext

Monday Dec 8, 2014

20 min to set 1RM Clean and Jerk

3 min AMRAP Clean and Jerk @ 50% of 1RM

4x50 Double Unders - 1 Attempt per set, so 4 total

Athletes choice: 3k Row or 3 miles on Airdyne for time

3x 15 GHD Situps holding Med ball of your choice

Friday Dec 5, 2014

15 min to set 1RM Power Clean

Wod - 4rds for time: 10 Push Jerks 65#
                                  15 KB Swings 36#

3x10 Bicep Curls

30 T2B for time

Thursday Dec 4, 2014

8 min EMOM: 5 HSPU

Wod - 20 min AMRAP: 300m Row

                                        3 Shoulder Press 50#

                                        5 Push Press

                                        7 Push Jerks

                                        9 T2B

Tuesday Dec 2, 2014

8 min EMOM: 3 Snatchec Touch N Go

Wod  - "ANNIE" 50-40-30-20-10 rep rds of Double Unders and Situps

Rest 10 min

3x10 Front Squats 2 min rest between sets

50 Hip Ext

Monday Dec 1, 2014

1 set MAX Rep Pushups

6 min EMOM - 5 Pullups

Wod - 5rds for time: 7 Deadlifts 95#
                                  7 Ring Dips

Tabata - 5rds: Thrusters 15# Barbell

3x10 each of - Tri Ext and Reverse Hypers

Tuesday Nov 25, 2014

7x3 Snatch - 1st rep from Hang, 2nd just below Knee, 3rd from Ground

Rest 90s between sets

Wod - 10 min AMRAP:  5 Jumping Ring Dips
                                       10 Alt Box Step Ups 20" 25# DB's
                                       15 KB Swings 25#


3x10 Reverse Hypers

35 Abmat situps

Monday Nov 24, 2014

Deadlifts - 2 Reps: Start at 95# every 90s add 10# until failure

Wod - 3rds for time: 50 Double Unders
                                  25 Air Squats

3x10 GHD Situps

If u get the chance - 4x400m runs - every 4 min

Saturday Nov 22, 2014

10 min EMOM: 5 Pullups

Wod - 3rds for time: 400m Run
                                    21 SDHP

25 Good Mornings
                                     

Friday Nov 21, 2014

3x10 Bench Press

Wod - For time: 21 GHD Situps
                           15 Deadlifts 135#
                             9 Lateral Burpees

Wod 2 - 150 Double Unders for time

3x10 Good Mornings

Thursday Nov 20, 2014

30 min Triple Alt EMOM: Min 1 - 30s Row for Calories
                                            Min 2 - 30s Wallballs 10#
                                            Min 3 - 5 Power Cleans 65#
                                            Min 4 - Row
You get the idea 

65 Unanchored Situpss

Tuesday Nov 18, 2014

5x5 Bench Press

Wod - For time: 25 Back Squats 55#
                           100' Farmers Carry 36#
                           25 KB Swings 25#
                           15 Back Squats 55#
                           100' Farmers Carry 36#
                           15 KB Swings 25#

3x10 Good Mornings 

50 Situps

Monday Nov 17, 2014

15 min AMRAP: 5 Deadlifts
                            5 Hang Power Cleans
                            5 Front Squats
                           35 Double Unders

You Pick Weight

Pick a weight that you can do unbroken. Each time you drop the bar you must do 5 Burpees.

Row 1000m
Rest 3 min
Row 750m
Rest 2 min
Row 500

50 GHD Situps 

Friday Nov 14, 2014

For time: 10 OHS 55#
                10 Box Jump Overs 20"
                10 Thrusters 55#
                10 Power Cleans 55#
                20 Burpee Pullups
                10 Power Cleans
                10 Thrusters
                10 Box Jumps Overs
                10 OHS

Thursday Nov 13, 214

Wod - 3rds for time: 10 Hang Squat Snatch 45#
                                  35 Double Unders
                                  10 Burpees

3x10 Bench Press

3x15 Hip Ext

Tuesday November 11, 2014

3x200m Farmers Carry

7x5 Deadlifts

50 Calorie Row for time

30 Good Mornings

Monday November 10, 2014

5rds for time: 25 Double Unders
                       15 Wallballs 8#
                       10 Power Cleans 45#

3x10 GHD Situps and Hip Ext

Saturday Nov 8, 2014

For time: 65 Double Unders
                25 Thrusters 45#
                25 Lateral Burpees
                65 Double Unders

Run 1 mile for time

3x10 Back Ext

Friday Nov 7, 2014

12 min AMRAP: 10 Calories on Airdyne
                              7 Deadlifts 95#
                             10 T2B

3x10 Reverse Hypers

20 Good Mornings

Thursday Nov 6, 2014

Play with Snatches

Wod - 3rds for time: 500m Row
                                    20 Wallballs 6-8#
                                    15 Box Jumps 20"

3x15 GHD Situps

Tuesday Nov 4, 2014

6 rds for time: 200m Run
                          10 Hang Power Cleans 45#

3x10 GHD Situps and Good Mornings

Monday Nov 3, 2014

6x3 Back Squats - each set starts every 2 min

Wod - For Time: 35-25-15 rep rds of Double Unders and Situps

3x10 Dimel Deadlifts 95#

30 Good Mornings

Friday Oct 31, 2014

Wod - For time: 21-15-9 Deadlifts 75#
                                        Box Jumps 20"

4x400m Runs - each run starts every 4min

20 Good Mornings 33#

50 Situps

Thursday Oct 30, 2014

8 min EMOM: 5 Front Squats 65#

Wod -  3rds for time: 35 Double Unders
                                   15 Push Press 45#

50 Situps
                         

Monday Oct 27, 2014

5x8 Deadlifts

Wod - For time: 9-7-5 reps Front squats 55# and Pullups

3x10  Bicep Curls

50 Sit ups

Friday Oct 24, 2014

8 min EMOM: 8 Box Jumps 24" 

Wod - 5rds for time: 7 Front Squats 55
                                  200m Run
                                                            
30 Reverse Hypers

Tuesday Oct 21, 2014

12 min AMRAP: 10 Box Jump Overs
                             10 Cal on Rower
                              10 KB swings 

35 Hip Ext

Monday Oct 20, 2014

Try some Ring Rows

4 attempts to get 25 Double Unders, Once you get to 25 stop, Rest then try again

Wod - 3 rds for time: 400m Run
                                     15 Deadlifts 75#
                                     15 Air Squats 

35 Situps

Friday Oct 18, 2014

2rds for time: 15 Kal on Rower
                       15 Burpees
                       15 Pullups
                       10 Alt Lunges

Friday Oct 17, 2014

3rds for time: 400m Run
                         18 Thrusters 45# 

8 rds Tabata: KB swings 36#

75 Unanchored Situps

Tuesday Oct 14, 2014

5x5 Deadlifts

Wod - 3rds for time: 35 Double Unders
                                  20 Alt Box Step Steps holding 15# Dbs in each hand 20"
                                  10 GHD Situps

3x10 Good Mronings

Friday Oct 10, 2014

10 min AMRAP: 15 Air Squats
                             10 Situps
                               5 Deadlifts 65# 

3x10 Good Mornings

Thursday Oct 9, 2014

18 min Clock - 4rds for time: 400m Run
                                                  15 Air Squats

With remaining time set 1RM Power Clean

50 Situps

Tuesday Oct 7, 2014

5 rds for time: .5 mile on Airdyne
                        100' Farmers Carry 25#
                        25 Double Unders

3x10 Deadlifts

20 Good Mornings

Monday Oct 6, 2014

5x5 Deadlifts

21-15-9 for time: Push Press 45#
                            Box Jumps Overs 20"
                             Front Squats 45#

50 Situps

Friday Oct 3, 2014

3x10 Back Squats

Wod - 10 min AMRAP: 200m Row
                                         20 Double Unders

3x10 Hip Ext

Thursday Oct 2, 2014

3rds for time: 15 Box Jumps 20"
                       15 Push Press 55#

3x400m Runs - each run starts every 4 min

50 situps

Tuesday Sept 30, 2014

5rds for time: 5 Deadlifts 95#
                      10 Burpees

5x5 Good Mornings

3x10 Tri Ext

Monday Sept 29, 2014

Wod - 4 rds for time: 400m Run
                                     10 Hang Power Clean and Jerk 45#

3 sets max Double Unders

50 Situps

Saturday Sept 27, 2014

1RM Back Squat

Wod - 3rds for time: 400m Run
                                    20 Alt DB Snatches 15#

50 Situps

Thursday Sept 25, 2014

3 rds for time: .25 mile on Airdyne
                       100' Farmers Carry 36# KB
                         20 Situps

20 Good Mornings 33#

Tuesday Sept 23, 2014

5x5 Deadlifts

3rds for time: 18 Kb swings 25#
                       72 Single Unders

3x15 Hip Ext

Monday Sept 22, 2014

Wod - 3rds for time: 400m Run

                                   15 Front Squats 45#  15 Burpees  

                                 400m Run

                                   12 Front Squats         12 Burpees

                                  400m Run

                                     9 Front Squats           9 Burpees

For the Burpees - Do not do the push up, just drop down then stand back up

3x10 Tri Ext

50 Situps

Monday June 9, 2014

Back Sq Wendler week 5

Wod - For time: 15 Deadlifts 135# 5 C2B pullups 5 Ring dips
                           10                         10                    10
                             5                         15                    15

50 Ghd situps

3x10 Bicep Curls

Thursday June 5, 2014

Shoulder Press Week 4

Set 1RM Hang Squat Clean

Wod - For time: 35 KB swings 36#
                           20 T2B
                           20 Pushups
                           20 T2B
                           35 KB swings 36#

3x10 Good Mornings

Tuesday June 3, 2014

5 min EMOM: 10 Box Jumps 24"

20 Ring dips

Wod - 5rds for time: 5 Deadlifts 115#
                                 10 Burpees

30 Good Mornings 55#

2x15 Reverse Hypers

Monday June 2, 2014

Back Sq Wendler Week 4

25 HSPU for time

Wod - 3rds for time: 400m Run
                                    12 Pullups
                                    12 Thrusters 55#

50 GHD situps

Saturday May 31, 2014

Find a partner at the gym to        do the wod with u

Friday May 30, 2014

Wendler Shoulder Press Week 3

10 min EMOM: 3 Push Jerks 65#

6x250m Rows - Rest 90s between sets

400m Farmers Walk 35# DB - Try to put the DB's as little as possible

50 GHD 
                                                      
                                                      

Thursday May 29, 2014

EMOM for 6 min; 8 Pullups

Back Sq Wendler Week 3

Wod - 3rds for time: 15 Power Cleans 75#
                                  13 T2B
                                  11 Bar Faceing Burpees

Thursday May 22, 2014

5 Rope Climbs - Not timed

Shoulder Press Wendler Week 2

Wod - 6 rds for time: 200m Run
                                       8 Hang Power Cleans 55#
                                       6 Ring Dips

35 GHD situps

Tuesday May 20, 2014

Deadlift - As many reps as possible without letting go of bar 115#

40 Pullups for time

15 Pistols each leg - not timed

Wod - 4rds for time: 30 Double Unders
                                  20 KB swings 36#
                                  10 Wallballs 14#

30 GHD situps

Monday May 19, 2014

10 set of Banded Muscle Ups

Back Sq Wendler Week 2

Wod - 4rds for time: 400m Run
                                    10 Clean and Jerks 75#

Each Rd is for time - Each Rd starts every 4 min

50 Un-anchored situps

Saturday, May 17th

4 rounds for time

400m run
35 dbl unders
25 kettble swings 36#

4 Rounds
10 Hip Extension
8 Bicep Curls
8 Tricep Ext
8 Bent Over Row

Friday May 16, 2014

Deadlift Week 1

Wod 1 - 5min AMRAP: 500m Row
                                        Max T2B with time left
                
Rest 5min

Wod 2 - 10 min AMRAP: 30 Air Squats
                                            5 Band Muscle Ups - Strict witha band
                                           10 Hang Power Cleans 75#

Thursday May 15, 2014

Shoulder Press Wendler Week 1

EMOM for 8 min: 8 Pullups

Wod - 12 min AMRAP: 20 Box Step ups 15# DB's in each hand 20" box
                                        10 Pushups

65 Anchored Situps                 
          

                

Tuesday May 13, 2014

10 Handstand Push ups as strict as possible

20 Push Jerks for time: 65#

Wod - 20 min EMOM: Odd - 30s on Airdyne
                                     Even - 5 Power Cleans 65% 1RM

3x10 Tricep Ext

3x10 Back Ext.

Monday May 12, 2014

10 Ring Pullups

Back Squat Wendler Week 1 - no more than 8 consecutive reps on last set

Wod - 15min AMRAP: 5 Strict Pullups
                                      10 Box Jumps 20"
                                      15 Thrusters 33#

3x10 each of Bicep Curls and DB rows

50 Abmat situps

Friday May 9, 2014

4rds for time: 8 Deadlifts 125#
                      40 Double unders

2 miles on Airdyne for time

3x10 each of: Bicep Curls
                       Hip Ext
                       GHD situps

Thursday May 7, 2014

1RM Power Clean

Wod - 5rds for time: 200m Run
                                    20 Walking Lunges 
                                    10 Alt DB Snatch 25#

30 T2B

3x10 Tri Ext 

Tuesday May 6, 2014

3rds for time: 15 Pullups
                       20 Pushups
                       25 Situps
                       30 Airsquats

Monday May 5, 2014

Crossfit Total - 1RM of: Back Sq
                                        Shoulder Press
                                        Deadlift

Do them in that order, You get 45 min Total. 

Wod - For time: 10 C2B Pullups
                           30 Kal on Rower
                           50 Double Unders

3x15 Good Mornings

Friday May 2, 2014

6 min EMOM: 5 Pullups

5rds for time: 200m Run
                           6 Hang Power Cleans 65#

3x10 Bicep Curls

3x10 Tri Ext

50 Abmat situps

Friday April 25, 2014

For time: 1 mile on Airdyne
                 30 Hang Power Cleans 55#
                 30 Walking Lunges
                 30 Push Ups
                 30 Situps
                1 mile on Airdyne

Thursday April 24, 2014

3RM Deadlift

3rds for time: 400m Run
                         20 Goblet Sq 36#
                         10 Deadlifts 115#

3x10 Good Mornings

Tuesday April 22, 2014

5rds for time: 10 Box  Step Ups holding 25# DB in front rack
                       20 situps
                       30 Double Unders

Power Cleans 3RM

Friday April 18, 2014

5rds for time: 8 Deadlifts 135#
                      40 Double Unders

5x5 Good Mornings

Tuesday April 15, 2014

25 Butterfly Pullups for time Wod - 500m Row 35 Wallballs 14# 350m Row 25 Wallballs 200m Row 15 Wallballs Bench Press 5x5 50 Abmat situps

Monday April 14, 2014

Wod - 15-12-9-6-3 rep rds for time: Deadlifts 115# Box Jumps 20" 50 Pushups for time 3x10 Good Mornings 33#

Friday April 11, 2014

For time: 35 Thrusters 45#
                800m Run
                35 Thrusters 45#

Thursday April 10, 2014

30 Total Shoulder Press @ 45#

Wod - 5rds for time: 15 Goblet Sq 35# DB
                                  10 Deadlifts  115#
                                   6 T2B

5x8 Good Mornings 33#

Tuesday April 8, 2014

Bench Press 4x6 Close Grip

Wod - 35 Wallballs 14#

           600m Run

           50 Box Jumps 20"

           600m Run

           35 Wallballs 14#

3x10 Tricep Ext

30 T2B in as few sets as possible 

Monday April 7, 2014

For time: 15 HSPU 9 Hang Sq Cleans 65#
                12            6
                  9            3

10 Deadlifts - Heavy Singles every 30s

5x5 Pullups

5 sets max L-holds

Saturday April 5, 2014

Set 1RM OHS

Run 1 mile for time

75 Abmat situps

Friday April 4, 2014

100 Double Unders for time

Wod - 3rds for time: 15 Power Cleans 65#
                                  10 Push Ups

5x5 T2B

Thursday April 3, 2014

For time: 30 Front Squats 45#
                800m run

5x5 Pullups

3x10 GHD situps

Tuesday April 1, 2014

For time: Row 500m
                          50 Push Press
                          35 Thrusters 45#
                          20 Ring Dips

3x10 Good Mornings

50 GHD situps

Monday March 31, 2014

1 Set of max Pullups without coming off the bar.

Set 3RM Back Sq

Wod - 21-15-9 rep for time: Deadlift 115# and HRPU

3x10 Tricep Ext

3x12 Reverse Hypers

50 Abmat Situps

Monday March 23, 2014

Bench Press - 5x5 Close Grip

Fran - use 45# for the thrusters

3x10 each of: Reverse Hypers
                       Tricep Ext
                       Bicep Curls

Tuesday March 18, 2014

3x7 Deadlifts 135#

Wod - 5rds for time: 5 pullups
                                  10 Walking Lunges holding 15# DB

25 T2B

Monday March 17, 2014

10x100m Rows - each row starts every 60s

3rds for time: 15 Back Sq 75#
                       30 Double Unders
                       45 Situps

3x10 Tricep Ext

Tuesday March 11, 2014

EMOM for 8 min: 5 Clean and Jerks 55#

Wod - 10 min ARMAP: 8 T2B
                                        6 Box Jump Overs 20"
                                        4 Thrusters 45#

3x10 Hip Ext

Monday March 10, 2014

5x5 Front Sq

Wod - 5rds for time: 5 Deadlifts 115#
                                 10 Burpees

3x10 Reverseo Hypers

Tuesday February 25, 2014

Wod - For time: 50 Double Unders
                           15 Pullups 
                           40 Double Unders
                           12 Pullups
                           30 Double Unders
                             9 Pullups
                           20 Double Unders
                             6 Pullups
                           10 Double Unders
                             3 Pullups

3x10 Reverse Hypers

3x15 Hollow Rocks

Monday February 24, 2014

Wod - For time: 35 Hang Power Cleans 33#
                           50 Push Press 33#
                           65 Back Sq 33#

3x10 each of: Tricep Ext
                       GHD situps
                       Hip Ext

Friday February 21, 2014

Deadlifts 8x2 standing on 25# plate 95#

Wod - For time: 50 Alt lunges 55#
                           35 Push Press 55#
                           20 HSPU

3x10 each Reverse Hypers and GHD situps

Thursday February 20, 2014

Wod - Mini CINDY: 10 min AMRAP: 5 Pullups
                                                           10 Push Ups
                                                           15 Air Squats

3x500m Rows for time - each row starts every 4 minutes

3x15 GHD situps

Tuesday February 18, 2014

Set 1RM Power Clean

Wod - 12 min AMRAP: 300m Row
                                         30 Double Unders
                                         15 Push Press 65#

25 KTE

Monday February 17, 2014

5x5 Front Squats 

Wod - 5 Diamond Pushups

           10 Deadlifts 95#

           15 Sit ups

3x10 Tricep Ext

Tuesday February 11, 2014

5x5 Deadlifts - start at 60% 1RM then add 10# each set

Alternating double tabata - Thrusters 45#
                                            KB swings 36#

25 KTE

Monday February 10, 2014

6x5 Front Sq

3min AMRAP: pullups
rest 2 min
3min AMRAP: Double Unders
rest 2 min
3min AMRAP: Squat Cleans 55#
rest 2min
3min ARMAP: HRPU

3x10 Hip Ext.

Saturday February 8, 2014

For time: 15 Front Squats 65# 5 Rope Climbs
                12                             4
                  9                             3
                  6                             2
                  3                             1

Friday February 7, 2014

30 Snatches for time: 55#

rest 5 min

30 OHS for time: 55#

50 GHD situps for time

Thursday February 6, 2014

Work on Ring dips

Wod - 10 min AMRAP: 10 Thrusters 45#
                                         5 Deadlifts 95#

3x10 each: Hip Ext
                  Box HSPU
                   Good Mornings

Tuesday February 4, 2014

Skill - Pistols

Death by Power Snatch - 2 the 1st min 4 the 2nd 6 the 3rd until failure - 55#, note the reps go up by 2 each rd

Wod - 7min AMRAP: 5 pullups
                                    10 Airsquats

30 diamond pushups

50 abmat situps

Monday January 3, 2014

EMOM for 8 min: 5 Power Cleans 85#

30 Front Squats for time 75#

Wod - 15-12-9 reps for time: KB Swings 44#
                                               Burpee Box Jumps Overs 20"

30 T2B

Saturday February 1, 2014

Set 1RM Snatch

Run 1 mile for time

3 min AMRAP: T2B

Friday January 30, 2014

EMOM for 6 min: 5 OHS

Wod - 10 min AMRAP: 15 Bar Faceing burpees
                                        10 Deadlifts 95#
                                          5 Ring Dips

3x15 Tricep Ext

30 KTE

Thursday January 30, 2014

For time: 30 Squat Clean Thrusters 65#
               1K Row

5 sets max Ring Dips - rest 2 min between rds

3x15 Hip Ext

Tuesday January 28, 2014

3 sets max ring dips

Wod - 21-15-9 rep rds for time: Hang Power Snatch 55#
                                                    Burpees
                                                    Box Jumps 20"

30 T2B

Monday January 27, 2014

Wod - 7 min AMRAP: 3 Thrusters 45#
                                      3 Pullups
 
each rd reps go up by 3

3 sets max Double Unders

25 HIp Ext

Friday January 24, 2014

For time: 30 Front Squats 65#
                14 Ring Dips
                20 Front Squats
                10 Ring Dips

100 Double Unders for time

Thursday January 23, 2014

5x5 Push Press

Wod - For time: Row 750m
                           35 Thrusters 33#
                           20 Pullups

2 sets max plank Holds

20 KTE

Tuesday January 21, 2014

10 min AMRAP: 10 Clean n Jerks 65#
                             15 HRPU
                             20 Double Unders

1 mile on Airdyne

3x8 Good Mornings

Monday January 20, 2014

EMOM for 10 min: Row 125m

35 Air Squats

3x10 GHD situps

Saturday January 18, 2014

Wod - 8rds for time: 8 KB swings 44#
                                1 Rope Climb

3x10 Good Mornings

Thursday January 15, 2013

3x10 Bench Press

5rds for time: 20 Over Head Walking Lunges Holding 33# Bar
                       10 Alt DB Snatches 25#

20 KTE

Tuesday January 14, 2014

EMOM for 10 min: 2 Power Snatch 55# 2 OHS

Wod - 5 rds for time: 6 Pullups
                                 8 Burpees
                                 10 Box Jumps 20"

20 T2B

Monday January 13 2014

3RM Squat Clean

EMOM for 10 Min 4 Pullups

1500m Row for time

Thursday January 9, 2014

5min AMRAP: 8 KB swings 36#
                          8 Goblet Sq 36#

Rest 3 min

5min AMRAP: 10 Alt DB Snatches 25#
                          10 Goblet Sq 25#

Row 1K for time

3 sets max T2B

Tuesday January 7, 2014

25 Box Jumps - 20" i dont care if u jump up and step down but you better do em

Wod - 5 rds for time: 10 Deadlifts 95#
                                   10 Pushups

3x10 each of - Hip Ext and Reverse Hypers

Monday January 6, 2013

20 Total Pullups

EMOM for 8 min  - 5 Back Squats 75#

3rds for time: 40 Double Unders
                      20 Situps

3x6 Good Mornings 33#