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2-7-13

9 rds for Time: 3 Squat Cleans (135/75), 5 Push Press, 7 Pullups

 

2-6-13

3 rds for time: 35# db squat snatch (15 reps) , 15 abmat situps, 35# db squat snatch (15 reps), 15 Toes 2 Bar

 

2-5-13

Bench Press 30's......Then....Uneven Grace

 

2-4-13

Barbara

 

1-31-13

3 rds: 1' at each of the following: situps, rowing, squat cleans, Pullups

 

1-30-13

12' AMRAP: 12 Box Jumps, 6 Thrusters (115/75), 12 Bar Facing Burpees

 

1-29-13

Bench Press 5x5.   10' AMRAP: 5 Squat Snatches (95/55), 25 Double Unders

 

1-28-13

Thrusters (95/65), Pushups, SDLHP

10-9-8-7-6-5-4-3-2-1-

1-26-13

16' Tabata

Pushups, Situps, Squats, Burpees

 

1-25-13

Death By Pushups

 

1-24-12

6 rds: 10 Snatches (95/55), 20 Double Unders, 30 Situps

 

1-23-13

Diane

21-15-9: Deadlift (255/155) and Hand stand Pushups

 

1-22-13

Cindy's Ugly Cousing

21' AMRAP: 7 Pullups, 14 Pushups, 21 Double Unders

12-10-12

Review of Snatch- grip, stance, and positions

For Time: Row 2000M

12-8-12

5 rds For Time:

50 KB Swings/10 Situps

40 Swings/ 20 Situps

30 Swings/ 30 Situps

20 Swings/ 40 Situps

10 Swings/ 50 Situps

Finish with 100 Double Unders

12-7-12

SandBag Squat Jumps.

9 rds for Time: 3 Squat Cleans (135/75), 5 Push Press, 7 Pullups

12-6-12

Squat Cleans: 2,2,2,2,2,2,2

5 rds for Time: 50 Squats, 50 Double Unders ( 300 Singles)

12-5-12

Heavy Bench Press: 3,3,3,3,3

20' AMRAP: 5 Burpee Pullups, 10 Dips, 15 Situps

12-4-12

Overhead Squat Review: 5x5

21-15-9 of: OH Squat (95/55) and T2B

12-3-12

Review Air Squat, Warmup & Skill Transfer: Power Clean

15' of CINDY

11-26-12

6 rd's: 6 OH Squats (95/65), 6 Burpees, 6 Kb Swings

11-24-12

FUZZY 50: 50 reps of each

pullups, burpees, box jumps, pushups, situps, Lunges, k2e, double u's, Squats

11-23-12

18' AMRAP: 5 pullups, 10 Box Jumps, 15 Wall Balls, 20 Double Unders

THANKSGIVING!!

11-21-12

40-30-20-10 Reps of:

Fwd Lunges w/ OH (45/25), Pushups, Reverse Lunges, Situps

11-20-12

For Time: 10-9-8-7-6-5-4-3-2-1- Reps of

Deadlift 115#/75#, Power Clean 100#

11-19-12

20' AMRAP:

15 Power Snatches (75/45), 10 Knees 2 Elbow, 5 burpees

11-17-12

3 Rd's of: 25 Ring Rows, 100 Body Squats, 35 Situps, 50 Jumping Jacks

11-16-12

15' Volume Training of their choice.

Then do: 5 rds of 5 Snatches (95/65) and 10 Double Unders

11-15-12

3 Rd's For Time:

9 Power Cleans (135/95)

12 Front Squats

15 Box Jumps

11-14-12

12' ABZILLA

Then....

Deck of doom

11-13-12

30 Rd's For Time:

1 Squat Clean (135/75), 2 Lunges (45/25#), 1 Push Press (135#/75#)

11-12-12

Complete Reps of: 21-18-15-12-9-6-3

High Pulls (95/65), Lateral Bar Jumps

11-10-12

20' AMRAP:

25 Body Squats, 20 Pushups, 15 Box Jumps, 10 Burpees, 5 Pullups

11-9-12

FRAN: 21-15-9

Thrusters and Pullups

11/8/12

15' AMRAP: 10 BW Deadlifts, 20 Box Jumps

11/7/12

Fight Gone Body, 3 rd's for total reps

Slam Balls, Oh Lunges, Burpees, Situps, Rowing

11/6/12

21-15-9 reps of:

Push Ups, Sit ups, SDLHP

11/5/12

"Barbara", 5 rd's for time of:

20 Pullups, 30 Pushups, 40 Situps, 50 Squats, w/ 3' rest between rds

11/3/12

4 rd's of 2' at ea station: Count total reps/cal

Rowing, push press, pullups, elite situps

 

11/2/12

Death By Power Cleans

11/1/12

"ANGIE"

100 Pullups, 100 Pushups, 100 Situps, 100 Squats

10-29-12

18' AMRAP of:

15 Box Jumps, 12 Push Press (115/75) , 9 Toes 2 Bar

10-26-12

10-9-8-7-6-5-4-3-2-1 of:

Thrusters, Pushups, SDLHP

10-25-12

Squat Cleans: 4 a minute for a total of 15

10-24-12

Bars and Burpees

10-9-8-7-6-5-4-3-2-1

Ground to Overhead (115/65) and Burpee Box Jumps

10-23-12

5 rds for time of:

7 High Pulls (95/55) , 20 Double Unders, 12 Wall Balls

10-22-12

21-15-9 of:

Front Squats (95/65)

Burpee-Pullups

10-20-12

Partner Wod: 20' Amrap

20 Stick Jumps, Plank Hold, Row

Score is total meters rowed

10-19-12

Death by Pullups

Then.

6' Tabata pushup, situps, double unders

10-18-12

Every min for 10': Attempt 1 Clean. 10 attempts-fails do not count. Score is total weight lifted.

10-17-12

Should of been here !

10-16-12

Bench Heavy (5-5-4-4-3-3-2-2-1-1)

Deadlift Heavy

10-15-12

"Kalsu"

5 Burpees every minute. With remaining time do thrusters (95#/65) till you get 100 thrusters.

10-12-12

For Time:

75 Power Snatches @ (75/45)

10-11-12

8 Squat Cleans, 30 Double Unders, 7 Sqt Cleans, 30 Double Unders, 6 Sqt Cleans, 30 Double Unders, all the way to 1 Sqt clean and 30 double unders. 

10-10-12

Bench Press: 5-5-3-3-1-1

21-15-9 of:

Deadlift (225) and Burpees

10-9-12

For Time:

Wall Balls/Pullups

50/20, 40/15, 30/10, 20/5

10-8-12

"GRACE"

30 Clean N Jerks For Time

10-6-12

Mobility

Deck Of Doom

10-5-12

30's of DeadLifts

Pick any weight you want and do as many reps as possible. Score is total weight lifted. 

10-4-12

12' AMRAP

10 Hang Cleans (95/55)

10 Toes 2 Bar

10-3-12

Deadlifts 5-5-3-3-1-1

"Jackie"

Row 1000M

50 Thrusters (45/25)

30 Pullups

10-2-12

12' AMRAP:

OH Squats

Burpees

* add 3 reps to each exercise every round

10-1-12

"FIGHT GONE BAD"

3 Rounds of 1' at each station w/ 1' rest in between rds:

Wall Balls, SDLHP, Box Jumps, Push Press, Rowing

9-29-12

"DROP 10"

50 Squats

40 Lunges

30 Pushups

20 Situps

10 Burpees

9-28-12

Max Snatch

5-5-4-4-3-3-2-2-1-1

9-27-12

Perform 21-15-9 of:

Lunges ( ea leg)

Elite Situps

Burpees 

9-26-12

7 Rounds For Time:

15 Kb Swings

15 Power Cleans

15 Box Jumps

9-25-12

Skill: OH Squats

15' AMRAP of:

5 OH Squats

10 Bar Facing Burpees

15 Elite Situps

9-24-12

Skill: Snatch

6 rounds of:

10 Push Press (95/65)

10 Toes 2 Bar

9-22-12

"CINDY"

20' AMRAP of:

5 pullups

10 pushups

15 squats

9-21-12

The "Phil"

5 rds:

5 Deadlifts

5 Squat Cleans

5 Push Press

5 Front Squats

9-20-12

20' AMRAP of:

7 Front Squats w/ Sandbag

10 Lunges

7 Burpees w/ Sandbag

10 Lunges w/ Sandbag

9-19-12

2 RD's For Time:

30 Burpee Box Jumps

30 Double Unders

30 Pullups

9-18-12

3 RD's For Time:

Row 500 M

25 Push Press (75/45#)

25 Box Jumps

9-17-12

5 rds For Time:

10 Overhead Lunge Steps (95/55#)

15 K2E