Thursday, February 28, 2013

Friday 1 March

20 Minute Running Clock

even minutes: 5 Deadlifts (255/155)
odd minutes:  5 Push Press (115/85)


Tuesday, February 26, 2013

Wednesday Partner WOD


Partner WOD: 10 Rounds
400m Run
8 Wall Ball 
8 Sumo DL High Pull (53/35)
8 Air Squats
AMRAP Pullups
Each Athlete does 5 Complete Rounds. 1 Partner Runs 400m, While the other partner gets work done. As soon as Partner 1 returns from the run Partner 2 is out the door whether they completed the full round or not.  The only thing that counts in this WOD are the REPS completed on Pullups.

:)

Monday, February 25, 2013

Monday 25 February

7 Rounds:

10 Burpees
10 Box jumps
10 Med Ball Cleans

:)

Thursday, February 21, 2013

Friday, 22 February 2013

Run 400
100 squats
Run the WHOLE stairway
50 Pushups
Run 400
25 toes to bar
Run whole stairway

Tuesday, February 19, 2013

Wednesday 20 February


For Time:

60 AbMat sit-ups
30 Deadlifts (225# / 155#)
30 DUs
30 OHS (95# / 65#)
30 Pull-ups

Thursday, February 14, 2013

Friday, 15 Feb 2013

Death By Pullups

AMRAP 20

Max reps Pullups
400 M Run


**Once you stop/pause/rest on your pull ups, you immediately run.



RX: chest to bar pull ups
Scale:  jumping/band assisted pull ups. 

Tuesday, February 12, 2013

Wednesday 13 February

2 Rounds

AMRAP 3
10 Wall Balls
10 Med Ball Clean

rest 1 min

AMRAP 3
2 Wall Climbs
18 Jumping Lunges

rest 1

AMRAP 3
10 Burpees
10 AbMat Situps

Sunday, February 10, 2013

Monday Partner WOD

We will pair up for this one, I based this one off of a B&G WOD last week--looks like a shredder...

AMRAP 20

Person A: Max rounds of 10 Thrusters (65/95), 10 HR pushups
Person B: Run 400 m  (inside gym loop.)

:)






Thursday, February 7, 2013

Pre-NorEaster


Before we all hunker down, let's get together and kick off the weekend the right way....
4 min AMRAP of:
20 Double Unders
15 Push Press (95/65)
10 Back Squats (95/65)
5 Burpees

3min AMRAP of:
20 Double Unders
15 Push Press (95/65)
10 Back Squats (95/65)

2 min AMRAP of:
20 Double Unders
15 Push Press (95/65)

1 min AMRAP of:
Double Unders
1 minute rest between each AMRAP

Tuesday, February 5, 2013

In Honor of the 100th day of School...


(compare to 1 June 2012)


The HORRIBLE 100.

Complete the following for time:


25 Deadlifts (m - 215# / w - 175#)
25 Squat clean (m - 125# / w - 85#)
25 Thruster (m - 75# / w - 55#)
25 Overhead squat (m - 45# / w - 35#)


You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.  

(This is written for people who have the exact perfect equipment on hand...you will have to think about your combination of plates to make this happen for you and STILL BE A CHALLENGE!!)

Scale as required...Make sure you use proper form!  Keep that midline stable, and press the knees out!  


Shoot for this to be between a 10 - 20 minute WOD.

Monday, February 4, 2013

Back to the Grindstone...

Five Rounds

10 Wall Balls
10 Elevated Ring Rows
10 Box Jumps
10 AbMat Situps
5 Burpees
Stairway to Heaven