All WODs

WOD Date Participants
Cindy Saturday May 11, 2013 8 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Max Tire Flips Saturday May 11, 2013 8 Max Tire Flips in 60 sec.
Anniversary WOD 2.2 Friday May 10, 2013 22 Buy In: 20 Burpees 3 Rounds: 7 Shoulder to Overhead 135/95 10 Toes to Bar Cash Out: 100m Sled Push 90/50
Randy Thursday May 9, 2013 31 75 Power Snatch (75 lb)
Supine Rows and Ring Push Ups Wednesday May 8, 2013 34 7 Minute AMRAP: 5 Supine Rows 5 Ring Push Ups
Shoulder Press 5-5-5-5-5 @ 70% 1 RM Wednesday May 8, 2013 30
Tabata Hallow Rocks Wednesday May 8, 2013 30
Ki Hops and Burpees Tuesday May 7, 2013 43 FT: 100 Ki Hops 3 Burpees on top of every min
The Rodeo Monday May 6, 2013 36 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar facing burpees Rest 5 mins
Partner Up: Row Friday May 3, 2013 17 Row: 1000m x 2 750m x 2 500m x 2 250m x 2
Filthy Fifty Thursday May 2, 2013 38 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
Olympic Total Wednesday May 1, 2013 27 1 RM Snatch 1 RM Clean & Jerk 15 min to find each
Tabata Hollow Rocks and Plank Hold Intermixed Tuesday April 30, 2013 39
2x Max Plank Hold Tuesday April 30, 2013 39 2x Max Effort Plank Hold rest as needed
1 RM Deadlift Monday April 29, 2013 42
Diane Monday April 29, 2013 42 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Snatches, OH Carry, Farmer's Carry, Burpees and Run Saturday April 27, 2013 6 Partner WOD: 5 Minute AMRAP 15 Snatches (95/65) 100m OH Carry 5 Minute AMRAP 200m Farmers Carry (55/35) *3 burpees every switch 5 Minute AMRAP 400m Run
5k Run or Big Daddy/5k Row Friday April 26, 2013 17
KB Swings and OH Weighted Sit Ups Friday April 26, 2013 38 7 min AMRAP: 5 KB Swings ( 70/55) 5 OH weighted Sit Ups
Kip Hops and Inverted Burpees Thursday April 25, 2013 31 For Time: 10-9-8-7-6-5-4-3-2-1 Kip Hops Inverted Burpees
1 RM Back Squat Wednesday April 24, 2013 38
Shoulder Press, Push Ups and Pull Ups Tuesday April 23, 2013 51 1RM Shoulder Pres Weighted Push Ups 5-5-3-3-1-1 3x Max Effort Pull Ups
Death by Cleans Monday April 22, 2013 45 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
O-Course Saturday April 20, 2013 11 20 min AMRAP
KBS w/ Burpees Friday April 19, 2013 24 FT: 150 KBS (55/35) * w/ Burpees EMOTM FB: 4 Burpees RX L2: 3 Burpees L3: 2 Burpees
3 RM Clean Thursday April 18, 2013 25
Double Unders and Singles Wednesday April 17, 2013 36 FT: L1 300 Double Unders L2 150 DU, 200 Singles L3 500 Singles
Wall Balls and Rope Climb Tuesday April 16, 2013 40 3 Minute AMRAP: 15 Wall Balls (20/14) 1 Rope Climb Rest 1 Minute Repeat for 5 cycles
Isabel Monday April 15, 2013 47 30 snatches for time 135/95
Isabel Monday April 15, 2013 47 30 snatches for time 135/95
Tire Flips, Rope Progressions and Farmers Carry Saturday April 13, 2013 14 Partner Up 20min AMRAP 6 Tire Flips 3 Rope Progressions 1 Farmers Carry 100m (fast) * 1st partner completes 1 round, then switch
Tabata Hell Friday April 12, 2013 21 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
Cleans and OH Weighted Sit Ups Thursday April 11, 2013 29 For Time: 2 Cleans (205/135) 20 OH Weighted Sit Ups 4 Cleans (185/125) 15 OH Weighted Sit Ups 6 Cleans (155/105) 10 OH Weighted Sit Ups 8 Cleans (135/95) 5 OH Weghted Sit Ups
Weighted Push Up 3-3-3-10-10 Tuesday April 9, 2013 39
Accumulate Tuesday April 9, 2013 39 50 Toes to Bar Partner Up 10 minute Sled Push (180/100)
Rancho Park Saturday April 6, 2013 7 1 x 800 m Run 2 x 400 m Run 6 x 100m Sprint
Open WOD 13.5 Friday April 5, 2013 29 4 min AMRAP: 15 Thrusters (100/65) 15 C2B Pull Ups * If you get 90+ reps then continued w/ 8 minutes time cap.If you get 180 reps continue w/12 min time cap and so on....
Metcon:Burpees Thursday April 4, 2013 29 For Time: 100 Burpees Rx
Get on The Board Day Wednesday April 3, 2013 36 Your choice WOD from the benchmark WODS on the leader board wall: Fran ~ Helen ~ Grace ~ The Rodeo & Round Up ~ Fight Gone Bad ~ 5k Run ~ Max Deadlift ~ Max Press ~ Max Back Squat ~ Max Snatch ~ Max Clean & Jerk ~ Bear Complex
Sled Push, Chest to Bar Pull Ups and Hand Release Push Ups Tuesday April 2, 2013 43 30 Minutes Mobility ~ then ~ Accumulate (not for time): 6 x 100m Sled Push (90/50) 30 Strict Chest-to-Bar Pull Ups 100 Hand Release Push Ups
Grace Monday April 1, 2013 36 For time: 30 Clean and Jerks (135/95)
Partner Up: Push Press, Box Jumps, OHS and C2B Pull Ups Saturday March 30, 2013 13 12 min AMRAP: 7 Push Press (95/65) 7 Box Jumps (30/24) 12 min AMRAP: 7 OHS (95/65) 7 C2B Pull Ups
Deadlift and Burpee Friday March 29, 2013 38 FT: 15-12-9 Deadlift Burpee * 5 minute time cap
Open Workout 13.4 Friday March 29, 2013 38 7 min AMRAP: 3 Clean & Jerk (135/95) 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9 Clean & Jerk 9 Toes to Bar 12 Clean & Jerk 12 Toes to Bar 15 Clean & Jerk 15 Toes to Bar ......
Bench Press 5-5-5-3-3-3-1-1-1 Thursday March 28, 2013 38
Row, HSPU and Abmat Sit Ups Wednesday March 27, 2013 31 Not for time: 5x250m Row 20 Strict HSPU 100 Abmat Sit Ups
SDLHP, Toes To Bar, BS, Double Unders and Hand Release Push Ups Tuesday March 26, 2013 44 FT: 10 SDLHP 115/75 20 Toes To Bar 30 BS 40 Double Unders 50 Hand Release Push Ups 40 DU's 30 BS 20 Toes To Bar 10 SDHP *20min time cap
Helen Monday March 25, 2013 52 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
13.3 - Wall Balls, Double Unders, and Muscle Ups Sunday March 24, 2013 4 AMRAP 12 minutes: 150 Wall balls (20# / 14# to 10' target) 90 Double-unders 30 Muscle-ups
Partner WOD: 5k Run Saturday March 23, 2013 11
The Rodeo and The Round Up Friday March 22, 2013 37 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
WOD Partner Up:Sled Push, Tuck Sit, Thursday March 21, 2013 39 Partner Up! 5 Minute AMRAP: 100m Sled Push (empty) Tuck Sit Rest 2 Minutes 5 Minute AMRAP: 25 Double Unders (2/1) Handstand Hold Rest 2 Minutes 5 Minute AMRAP: 250m Row Plank Hold *Partners alternate movement and static hold in every round. Score is total rounds of movements in each cycle added together.
WOD partner Up: Push Ups, Pull Ups and Push Press Wednesday March 20, 2013 44 3 Rounds: 2 min AMRAP Max Push Ups -then- 3 Rounds: 1 min AMRAP Max Pull Ups Finisher Tabata Push Press (45/35)
Partner Up: Run Sprints Tuesday March 19, 2013 50 FT: 3 Cycles: 8x100m Run Sprints rest 3 mins * partners will alternate rest/run every 100m sprint.
Wall Balls and OH Weighted Sit Ups Monday March 18, 2013 52 10 min AMRAP Wall Balls 20/14 OH Weighted Sit Ups 45/35 * Partners switch station at the top of every minute ** Score is total reps of each exercise
Run, OHS and Pull Ups Saturday March 16, 2013 11 Teams of 3 400m Run Max OHS 95/65 Max Pull Ups AMRAP 20 min
13.2 - Shoulder to Overhead, Deadlifts, and Box Jumps Friday March 15, 2013 30 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch
Targeted @ 13.2 Thursday March 14, 2013 27
Double Unders, Shoulder to Overhead and Toes to Bar Wednesday March 13, 2013 37 2 RFT: 100 Double Unders 50 Shoulder to Overhead 25 Toes to Bar
HSPU, Squats and Sprint Tuesday March 12, 2013 55 10 min AMRAP: 5 HSPU 20 Squats 100m Sprint
Partner Up: Sled Push, Tuck Sit, Double Unders, Handstand Hold, Row and Plank Hold Saturday March 9, 2013 18 Partner Up: 5min AMRAP 100m Sled Push (empty) Tuck Sit Rest 2min 5min AMRAP 25 Double Unders2/1 Handstand Hold rest 2min 5min AMRAP 250m Row Plank Hold
Skill & Mobility Today Friday March 8, 2013 22
13.1 - Burpees and Snatches Thursday March 7, 2013 42 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
Double Unders and Lateral Jumps Wednesday March 6, 2013 44 FT: FB: 200 Double Unders L2: 100 Double Unders L1: 200 Lateral Jumps * 3 clean and Jerks 95/65 on the top of every minute
Ring Push Ups and V-ups Tuesday March 5, 2013 53 FT: 5-10-15-20-25 Ring Push Ups V-ups (scale w/ sit ups) *between ea exercise do 1 way P-bar walk. (scale w/ 5 straight leg or finish WOD w/ 12 bar walk)
5x3 Snatch Grif Push Press Monday March 4, 2013 50
5x2 Deadlift Monday March 4, 2013 50
Partner Cindy Saturday March 2, 2013 16 30 min AMRAP 5 pull-ups 10 push-ups 15 squats
2 RM Snatch Friday March 1, 2013 30
Skill Work Thursday February 28, 2013 33
Farmers Carry Wednesday February 27, 2013 31 FT: 800m Farmer's Carry (55/35) *Every time you drop the kettlebell, run inside and climb the rope
KBS, C2B Pull Ups and Box Jumps Tuesday February 26, 2013 46 30 KBS 55/35 30 C2B Pull Ups 30 Box Jumps 24/20 20 KBS 20 C2b Pull Ups 20 Box Jumps 10 KBS 10 C2B Pull Ups 10 Box Jumps *every 5 min run 100 m
KBS, C2B Pull Ups and Box Jumps Tuesday February 26, 2013 46 FT: 30 KBS55/35 30 C2B Pull Ups 30 Box Jumps 24/20 20 KBS 20 C2B Pull Ups 20 Box Jumps 10 KBS 10 C2B Pull Ups 10 Box Jumps
HSPU and Front Squats Monday February 25, 2013 44 10 min AMRAP 5 HSPU 10 Front Squats (95/65)
WOD #3 Saturday February 23, 2013 25 FT: 4 x 250m Row Sprints (score is slowest time)
WOD #2 Saturday February 23, 2013 25 FT: Buy In: 20 Burpees 3 Rounds: 7 Shoulder to Overhead (135/95) 10 Toes to Bar Cash Out: 100m Sled Push (90/50)
WOD #1: 1 RM Clean Saturday February 23, 2013 26
Skill Day! Friday February 22, 2013 21
The Chief Wednesday February 20, 2013 29 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Bench Press 5-5-5-5-5 and Weighted Chin Ups 3-3-3-3-3 Tuesday February 19, 2013 33
Team WOD: Run, Pull Ups, Push Ups and Sit Ups Saturday February 16, 2013 11 Teams of 3: Run 800m 150 Pull Ups 300 Push Ups 450 Sit Ups Run 800m * 2 People working at a time
Open WOD 12.4 Friday February 15, 2013 27 AMRAP 12 mins: 150 wallballs 90 double unders 30 muscle ups
12.5: Thrusters and Chest To Bar Thursday February 14, 2013 35 7 Minute AMRAP 3 Thrusters 100/65 3 Chest to Bar Pull Ups 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B 15 Thrusters 15 C2B . . . . .
12.1: Burpees Wednesday February 13, 2013 31 7 min AMRAP: Burpees * Touch a target 6" above max reach each jump
4x250m Row Sprints Wednesday February 13, 2013 31
12.2 Tuesday February 12, 2013 37 10 min AMRAP 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 As many Snatch as Possible 210/100
Burpees, Shoulder To Overhead, Toes To Bar and Sled Push Monday February 11, 2013 42 FT: 20 Burpees then: 3 Rounds 7 Shoulder To Overhead 135/95 10 Toes To Bar Then 100m Sled Push 180/100
OBSTACLE COURSE!! Saturday February 9, 2013 17 20 minute AMRAP
CFG Open WOD 11.5 Friday February 8, 2013 34 AMRAP 20 Minutes: 5 Cleans (145/100) 10 Toes to Bar 15 Wall Balls (20/14)
CFG Open WOD 11.4 Thursday February 7, 2013 38 AMRAP 10 Minutes: 60 Bar Facing Burpees 30 OHS (120/90) 10 Muscle Ups
CFG Open WOD 11.3 Wednesday February 6, 2013 26 AMRAP 5 Minutes: Squat Clean & Jerk (165/110)
CFG Open WOD 11.2 Tuesday February 5, 2013 48 AMRAP 15 MINUTES: 9 Deadlift (155/100) 12 Hand Release Push Ups 15 Box Jumps (24"/20")
CFG Open WOD 11.1 Monday February 4, 2013 44 Complete as many Rounds and Reps as possible in 10minutes of: 30 double unders 15 power snatches (75/55)
Front Squats, V Ups, Bar Facing Burpees and Hand Release Push Ups Saturday February 2, 2013 16 10min AMRAP: 3 Front Squats (155/105) 6 V Ups 9 Bar Facing Burpees rest 5min 2min AMRAP: Hand Release Push Ups
100 Burpee Pull-Ups Friday February 1, 2013 25
Snatch Complex Wednesday January 30, 2013 31 Power Snatch Snatch Balance Overhead Squat
Double Unders, Inverted Burpees and Sled Push Tuesday January 29, 2013 38 10 Min AMRAP: Double Unders *EMOTM 3 Inverted Burpees then 10 Min AMRAP 25 Meter Sled Push(200/120) *Team of 3
Elizabeth Monday January 28, 2013 43 21-15-9 Clean 135 lbs Ring Dips
Skill Test Saturday January 26, 2013 15 1) 25 Double Unders (UB*) 2) P- Bar Walk 3) 3 Squat Snatches (95/65) (UB*) 4) 20m SledPush (270/150) 5) 100m Sprint 918/22sec) 6) SoftBall Throw (150/100pt) 7) Rope Climb 8) Broad Jump (95/75) 9) Medball Toss (15/10A) 10) C2B Pull Ups (5/2) (UB) 11) 5sec Handstand Hold 12) Muscle Up 13) 10sec L- Sit 14) Cartwhell (accuracy) 15) 15 KBS (55/35)(UB) * unbroken
12.3 Friday January 25, 2013 24 18 min AMRAP: 15 Box Jumps, (24"/18") 12 Push Press (115/75) 9 Toes to Bar
Skill A and Skill B Thursday January 24, 2013 18 EMOTM for 20 min Even minutes Skill A Odd minutes Skill B *Pick two skills (A&B). For each skill pick a Weight/ and a numders of reps
Jackie Wednesday January 23, 2013 34 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
Tabata: Kettlebell Swings, Sit Ups and Plank Hold Tuesday January 22, 2013 54 Kettlebell Swings (55/35) Sit Ups Plank Hold
1-100m Sprint Tuesday January 22, 2013 54 EMOTM for 10 minutes 1-100 meter Sprint
Bar Facing Burpees, Overhead Squats and Muscle Ups Monday January 21, 2013 36 FT: 60 bar facing burpees 30 overhead squats (115/80) 10 muscle ups
Tabata Hell Saturday January 19, 2013 12 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
5K Row Thursday January 17, 2013 41
Nasty Girls Wednesday January 16, 2013 33 3RFT: 50 air squats 7 muscle ups 10 hang power cleans (135/95)
Behind The Neck Push Jerk 8x3 Tuesday January 15, 2013 53
Tabata Ring Rows Tuesday January 15, 2013 53
Toes To Bar, Power Snatches and Wall Balls Monday January 14, 2013 50 5 Rounds for time 10 Toes To Bar 10 Power Snatches 75/55 10 Wall Balls 20/14
Med Ball Cleans and Burpees Tuesday January 8, 2013 52 FT: 21-15-9 med ball cleans (20/14) (30+) burpees
3x800m Run Monday January 7, 2013 50
Push Press 3-3-3 Saturday January 5, 2013 27
Push Jerk 3-3-3 Saturday January 5, 2013 27
Front Squats and Double Unders Saturday January 5, 2013 23 5 RFT: 7 Front Squats 135/95 *Double Unders *FB 50 L2-25 L1-15 * One partner complete round while the other rests
Shoulder Press 3-3-3 Friday January 4, 2013 27
Handstands Push Ups, Deadlifts, Wall Balls and Run Thursday January 3, 2013 36 AMRAP 10 min 5 Handstands Push Ups 10 Deadlifts 185/135 15 Wall Balls 20/14 100m Run on even minutes (0,2,4,6,8)
Overhead Squats and Kipping Pull Ups Wednesday January 2, 2013 35 FT: 21-15-9 Overhead Squats 95/65 Kipping Pull Ups
Row, KBS, Thrusters and Box Jumps Tuesday January 1, 2013 15 Teams of 5: 3 Cycles 250m Row 20 KBS 55/35 10 Thrusters 115/75 15 Box Jumps 24/18 Rest
Sled Push Monday December 31, 2012 34 Teams of 3: 12 min AMRAP: 25m Sled Push * One person must be in a plank hold at all time
Body Weight Deadlifts, Rope Climb, Plate Carry and Burpees Friday December 28, 2012 24 5 RFT: 5 Body Weight Deadlifts 1 Rope Climb 100m Plate Carry 45/25 50 Burpees
Snatch 2x10 Thursday December 27, 2012 27
Karen Wednesday December 26, 2012 24 150 Wall Ball Shots (20/14)
Tabata: V-Ups and Plank Hold Wednesday December 26, 2012 24
12 Days of Christmas Monday December 24, 2012 29 100m Sprints Tire Flips OHS (PVC) Push Ups Box Jumps Pull Ups Ring Dips MB Slams KBS Sit Ups Walking Lunges Burpees 45 min time cap
The Devils Dozen Friday December 21, 2012 31 12 min AMRAP 6 KBS 55/35 6 Ring Dips 6 Tire Flips
30 Minutes Mobility and 30 minutes Skill Work Thursday December 20, 2012 25
Clean and Jerk 2-2-2-2-2-2-2-2-2-2 Wednesday December 19, 2012 27
Filthy 50 or Dirty 30 Tuesday December 18, 2012 47 FT:(35min time cap) 50 Box Jumps 24/20 50 Jumping Pull Ups 50 KBS (35) 50 Walking Lunges 50 Knees To Elbows 50 Push press (45) 50 Good Mornings (45) 50 Wall Balls 20/19) 50 Burpees 50 Double Unders
Hang Cleans and Push Ups Monday December 17, 2012 42 5 Rounds for time: 5 Hang Cleans 135/95 10 Push Ups (fest on a Medball)
Black Friday Gone Bad Friday November 23, 2012 24 3 Rounds: 1 minute @ ea Station Punch Buddies Partner M-Ball Sit Ups Medball Cleans Ptn. Toss Over D. Push Ups * Working Amrap or ea station for 1 min. Score is total reps for all 3 Rounds * 1 minute rest between rounds
1 Mile Run Friday November 23, 2012 24
Double Unders, P-Bar, Squat Snatch, Tire Flips, Sprint, Softball Throw, Rope Climb, Broad Jump, M-Ball Toss, C2B Pull Ups Unbroken, HS Hold, Muscle Up, Ring Static, Cartwheel and KB Swings Friday November 23, 2012 12 1) Double Unders,(25 unbroken) 2) P-Bar 3) Squat Snatch 3 cons. (95/65) 4) Tire Flips 20/14 flips 5) 100m Sprint 18/22 seconds 6) Softball Throw (150/100Ft) 7) Rope Climb (1 climb) 8) Broad Jump 95/75 inches 9) M-Ball Toss - Target in wall 10) C2B Pull Ups Unbroken 5/2 11) HS Hold, Muscle Up 1 13) Ring Static 10 sec 14) Cartwheel (accuracy) 15) KB Swings (15 swings) 55/35
Big Daddy Thursday November 22, 2012 23 Run or Row 5K
1RM Clean DL 1-1-1-1-1 Wednesday November 21, 2012 36
Tabata: HS Hold and Plank Hold Wednesday November 21, 2012 36 Tabata Plus! Handstand Hold Plank Hold Plus = Extra rounds completed until failure after the normal 8th round of Tabata.
Rope Climb and P-Bar Walk Tuesday November 20, 2012 31 10 Minute AMRAP: 1 Rope Climb 1 P-Bar Walk
3 x 1RM Plate Carry Tuesday November 20, 2012 31
Squat, Sky Pokers and Hollow Rock Monday November 19, 2012 41 3 Rounds of Tabata: Squats Sky Pokers Hallow Rocks *Intermixed
3x2 min Plank Carry Friday November 16, 2012 28
Death By Burpees Friday November 16, 2012 21 min 1 = 1 burpee min 2 = 2 burpees till failure
Run and OH Squats Thursday November 15, 2012 28 6 Minute AMRAP: 800m Run AMRAP OH Squats (95/65) *starts with the 800 meter run, finish the clock with max # OHS.
6 Pack By Christmas Wednesday November 14, 2012 26 FT: 10 Parkours 100 Hallow Rocks 50 Get Ups
Murph or Half Murph Monday November 12, 2012 38 FT: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run 500m Row 50 Ring Rows 50 Push Ups 50 Air Squats 500m Row or Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Partner Up: Clean & Jerk, Pull Ups and Row Saturday November 10, 2012 10 FT: 50 Clean & Jerk (135/95) 100 Pull Ups 500m Row (partner #1) 500m Row (partner #2)
Kip Hops, Muscle Ups and Plate Carry Thursday November 8, 2012 25 FT: 2 Kip Hops 5 Muscle Ups 4 Kip Hops 4 Muscle Ups 6 Kip Hops 3 Muscle Ups 8 Kip Hops 2 Muscle Ups 10 Kip Hops 1 Muscle Up -then- 5x100m Plate Carry (25/10)
Shoulder Press 5-5-5-5-5 Thursday November 8, 2012 26
Awkward Grace Wednesday November 7, 2012 27 FT: 45 Plate C & Js (45/25)
Gangbangers, OH Static Carry, Sled Drive, Row Sprints and Tire Flips Saturday November 3, 2012 8 3 min AMRAP: Gangbangers (2ft./1ft.) 50 m OH Static Carry (95/65) 50 m Sled Drive (90/50) 250 m Row Sprints 10 Tire Flips Rest 2 min between Amraps
1 RM Deadlift Friday November 2, 2012 21
Partner Up: Snatch and Clean Friday November 2, 2012 21 Partner Up: 2-4-6-8-10/10-8-6-4-2- Snatch (95/65) Clean (135/95) *Switch bars at the halfway point
3 RM: SP and Push Up Thursday November 1, 2012 25 3 RM: SP(95/65) Push Up(25/feet)
Partner Pull Up Ladder Thursday November 1, 2012 25 Partner Pull Up Ladder 1-2...10-10....2-1 Alternate sets
Tabata Hell Wednesday October 31, 2012 15 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
1 RM Shoulder Press Tuesday October 30, 2012 37
Inverted Burpees and Run Tuesday October 30, 2012 37 3 RFT: 25 Inverted Burpees 400m Run
1 RM Back Squat Monday October 29, 2012 34
Rope Climb and DL Monday October 29, 2012 34 3 min AMRAP: 1 Rope Climb 5 DL @ 65% 1 RM
Grace Saturday October 27, 2012 12 For time: 30 Clean and Jerks (135/95)
Tabata From Hell Saturday October 13, 2012 10 Static hold rings Static HS hold Hallow hold Plank hold (push up) Plank hold (elbows) 1Pt. for each round complete 40 total points, No rest between tabatas
Push Ups, V Ups, Ring Rows and Air Squats Saturday October 13, 2012 3 AMRAP 10 min 5 Push Ups 7 V Ups 9 Ring Rows 11 Air Squats
Death by Cleans Friday October 12, 2012 7 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
3RM Farmer's Carries Friday October 12, 2012 7 3 Max Effort Farmer's Carries (55/35)
1 RM Clean Thursday October 11, 2012 28
Ring Dips and Pul Ups Thursday October 11, 2012 28 10 min AMRAP 5 Ring Dips 10 Pull Ups
SP and BS Wednesday October 10, 2012 23 3 Max Efforts: SP (115/75) FB - (95/65) L2 - Any Load L1 BS (185/105) FB (155/85) L2 - Any Load L1
Overhead Squat, V Ups and Kip Hops Tuesday October 9, 2012 38 FT: 21-15-9 Overhead Squat 95/65 V Ups Kip Hops
Frandy Monday October 8, 2012 43 FT: 21 Snatches 75/55 42 Clapping Defecit Push Ups 15 Snatches 30 Clapping Defecit Push Ups 9 Snatches 18 Clapping Defecit Push Ups
BS @ 75% 5x5 Friday September 28, 2012 17
Max Pull Ups and Row Friday September 28, 2012 17 3 Rounds: Max Pull Ups Row 800m (for time) * Score is slowest row and lowest # of pull ups. Rest 2 mins between rounds.
Farmers Carry Friday September 28, 2012 17 FT: 800m Farmer's Carry (55/35) *Every time you drop the kettlebell, run inside and climb the rope
Cleans, Deadlifts, Max Farmers Carry and FB Squat Cleans Tuesday September 25, 2012 42 FT: 30 Cleans 135/95 Deadlifts @ top at every min then: 3x Max Farmers Carry FB Squat Cleans
2min ME Clean & Jerk Monday September 24, 2012 45
Med Ball Cleans and Push Ups Monday September 24, 2012 45 AMRAP 10 mins: 7 Med Ball Cleans 7 Push Ups (feet over ball)
Partner WOD: FGB Style Saturday September 22, 2012 9 FGB Style: partner ball toss partner deadlifts (315/225) partner burpees partner sit ups partner supine row
1 RM Deadlift Friday September 21, 2012 15
Back Squats, Jerks and Bar Push Ups Friday September 21, 2012 15 FT: 21-15-9 back squats (135/95) jerks (135/95) bar push ups
1RM Bench Press Thursday September 20, 2012 32
Tabata Push Ups Thursday September 20, 2012 32
Run, Cleans and Pull Ups Wednesday September 19, 2012 25 3RFT: run 400m 21 cleans (95/65) 12 pull ups *hand stand pull ups
Max Height Box Jump Tuesday September 18, 2012 44
Cindy Tuesday September 18, 2012 44 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
1 RM Back Squat Monday September 17, 2012 42
1 RM Shoulder Press Monday September 17, 2012 42
100 Med Ball Clean and Tosses Monday September 17, 2012 42 FT: 100 Med Ball Clean and Tosses (20/14) On the top of every minute, do: FB: 3 burpees L2: 2 burpees L1: 1 burpee
Partner WOD: Partner Sit Ups, Partner Push Ups, Partner In-n-Outs and Partner Sprint Saturday September 15, 2012 12 3min AMRAP, 1min rest: partner sit ups (sets 3) partner push ups (sets 3) partner in-n-outs (sets 2) partner 50m sprint (set1)
3RM Box Jumps Friday September 14, 2012 21 3 Max Effort Box Jumps (24/18)
3RM Farmer's Carries Friday September 14, 2012 21 3 Max Effort Farmer's Carries (55/35)
Kettlebell Swings, Pull Ups and Shoulder Press Thursday September 13, 2012 31 10min AMRAP: 5 kettlebell swings (55/35) 7 pull ups 5 shoulder press &75/45)
Partner WOD: 5k Row Wednesday September 12, 2012 31 *One person holds plank while the other is rowing
Partner WOD: Med Ball Toss and Push Ups/Air Squats Saturday September 8, 2012 12 20 min AMRAP 100m Partner WOD: Med Ball Toss and Push Ups/Air Squats
Grace Friday September 7, 2012 27 For time: 30 Clean and Jerks (135/95)
Deadlift 5-5-3-3-1-1 Friday September 7, 2012 27
Shoulder Press 5-5-3-3-1-1 Thursday September 6, 2012 28 Accumulation Work FB 10x10m Handstand Walk L2 16x20 sec Hanstand Hold w/ 10 sec each 3 max effort OH Static Holds FB Challenge of the month on dumbell bars L2 6x Max Effort ring static holds L1 3x Max effort ring static hold
DL, Burpees and Farmers Carry Wednesday September 5, 2012 35 5RFT: 5 DL 225/135 10 Burpees Finisher 100m Farmers Carry FB 55/35 L2 45/25 L1 any load
Tyler Special Tuesday September 4, 2012 45 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
The Rodeo and The Round Up Monday September 3, 2012 24 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
Tabata Snatch, Tabata Sky Pokers and Tabata Sit Ups Sunday September 2, 2012 24 Tabata Snatch Tabata Sky Pokers FB Rxd L1 Supported Tabata V Ups FB V Ups L1 Sit Ups
OHS 5-5-3-3-1-1 Saturday September 1, 2012 7 Accumulate: FB 6 HS walks 10m L2 8 HS holds (20sec) L1 10 HS holds (10sec) then... FB Challenge of Month L1 Ring/P static hold (8x20sec) then... Farmer's Carry 5 x 100m FB 55/35 L2 45/25 L1 Any load
Double Annie Friday August 31, 2012 18 FT: L2: 200 double unders 200 sit ups L1: Annie 50-40-30-20-10 double unders sit ups 100-80-60-40-20
5k Run or Row Thursday August 30, 2012 24
BS 5-5-3-3-1-1 Wednesday August 29, 2012 24
Angie Tuesday August 28, 2012 37 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Kettlebell Swings and Burpees Monday August 27, 2012 39 FT: 150 Kettlebell Swings 55/35 L1 2 Burpees on top each min L2 3 " Fb 4 "
Fight Gone Bad Saturday August 25, 2012 11 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Cleans, Shoulder to OH and V-Ups Friday August 24, 2012 19 21min AMRAP: 3 cleans (155/105) 3 shoulder to OH (155/105) 7 v-ups
Overhead Squat 1-1-1-1-1 Thursday August 23, 2012 37
Front Squat 1-1-1-1-1 Thursday August 23, 2012 37
Back Squat 1-1-1-1-1 Thursday August 23, 2012 37
Sprint and Row Wednesday August 22, 2012 23 20min AMRAP: 100m sprint L1 row 100m L2 row 150m FB row 200m FB row 250m Start with either the run or row, complete the work set within the min for a point. Alternate each min as many poinsts as possible, 20 max
Pull Ups, Push Ups and Double Unders Tuesday August 21, 2012 44 10RFT: 5 pull ups 10 push ups 15 double unders
Deadlift 3-3-3-3-3 Monday August 20, 2012 43
Death by Pull Ups Monday August 20, 2012 43
Partner Situps Friday August 17, 2012 43 3 Rounds: 2 min AMRAP Partner Sit Ups * 1 minute rest between rounds
Weighted Push Ups 3-3-3-3-3 Friday August 17, 2012 19
300 Double Unders Friday August 17, 2012 19
Bent Over Row 3-3-3 Friday August 17, 2012 19
Clean & Jerks, Toes to Bar and Burpees Friday August 17, 2012 31 FT: 10 Clean & Jerks 155/105 20 Toes to Bar 30 Burpees
Split Jerk 3-3-3-3-3 Thursday August 16, 2012 31
GHD Sit Ups, Strict Pull Ups, Muscle Ups and P Bar Holds Wednesday August 15, 2012 21 Accumulate: -Level 1 5x10 GHD Sit Ups 30 Strict Pull Ups 5x30 sec P-bar Hols -Level 2 5x15 GHD Sit Ups 20 Banded Muscle Ups 10 P-bar Walks -Firebreather 5x20 GHD Sit Ups 10 Muscle Ups "P-bar Challenge" 5 Dips - 1 Walk -4 Dips 1 Walk -3 Dips - 1 Walk 2 Dips - 1 Walk - 1 Dip - 1 walk
3x300 Meter Shuttle Run Tuesday August 14, 2012 43
Partner WOD: P-Bar Walk, Bear Crawls and Pull Ups Monday August 13, 2012 35 AMRAP 3min: 1 P-Bar Walk (5ring dips) 2 Bear Crawls 10 Pull Ups * One partner holds OH bottom 135/95. Split hold at all times 3 cycles, 2 min resr
Partner WOD: Roll and Box Jumps Saturday August 11, 2012 5 AMRAP 5 min: 3 Partner in-n-out Roll 50m 10 Box Jumps (on tire) Roll 50m Rest 2 mins 3 cycles (one partner must plank at all times)
Practice/Make-Up Day Friday August 10, 2012 24
Helen or Lake Helen Thursday August 9, 2012 35 Helen 3RFT: 400m run 21 kettlebell swings (55/35) 12 pull ups or Lake Helen 3RFT: 400m row 21 kbs (55/35) 12 pull ups
Max Split Jerk Wednesday August 8, 2012 24
Push Ups and Sit Ups Wednesday August 8, 2012 24 2min AMRAP: push ups x 3 2min AMRAP: sit ups x 3 1min rest
Clean Max Tuesday August 7, 2012 47
Cleans, Bar Facing Burpees, Thrusters and Front Lunges Tuesday August 7, 2012 47 FT: 3 cleans 135/95 5 bar facing burpees 3 thrusters 135/95 5 bar facing burpees 3 front lunges 135/95 5 bar facing burpees 3 cleans 5 bar facing burpees 3 thrusters 5 bar facing burpees 3 front lunges 50 bar facing burpees
Partner WOD: 31 Heroes Monday August 6, 2012 47 31 Minutes: 8 thrusters (155/105) 6 rope climbs 11 box jumps (30/24) One partner performs the work above while the other runs 400m with the med ball. Once the runner returns, the partner switch.
Practice/Make-Up Day Friday August 3, 2012 18
Filthy Fifty Thursday August 2, 2012 35 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
Shoulder Press 3-2-1-1 Wednesday August 1, 2012 17
Push Press 3-2-1-1 Wednesday August 1, 2012 17
Push Jerk 3-2-1-1 Wednesday August 1, 2012 17
Tabata: Push Ups, Sky Pokers and Squats Wednesday August 1, 2012 17
Max Power Clean Tuesday July 31, 2012 36
Run and Double Unders Tuesday July 31, 2012 39 FT: run 5k 100 double unders
1 RM Squat Clean Monday July 30, 2012 36
Max Jerk Monday July 30, 2012 36
Tabata Clean & Jerks Monday July 30, 2012 36 Tabata Clean & Jerks (135/95)
Grace Saturday July 28, 2012 32 For time: 30 Clean and Jerks (135/95)
Practice/Make-Up Day Friday July 27, 2012 26
Double Unders and Row Sprints Thursday July 26, 2012 37 1. 300 Double Unders for time 2. 5x500m row Sprints *Post slowest time & fastest *1 min rest between
KB Snatch, KB Swings and Farmers Carry Thursday July 26, 2012 36 12 min AMRAP: 5 Each Arm KB Snatch 55/35 10 KB Swings 50m Farmers Carry
Push Ups, Burpees and Pull Ups Thursday July 26, 2012 34 AMRAP 20 minutes: 5 Push Ups 7 Burpees 7 Pull Ups
1 RM Shoulder Press Thursday July 26, 2012 34
1 RM Deadlift Wednesday July 25, 2012 37
Turkish Get Up 5-5-3-3-1-1 Tuesday July 24, 2012 36
1 RM Back Squat Monday July 23, 2012 32
Practice/Make-Up Day Friday July 20, 2012 21
Max Push Ups, Max Pull Ups and Max Snatches Tuesday July 17, 2012 26 3 Attempts: max push ups max pull ups max snatches (95/65)
Practice/Make-Up Day Friday July 13, 2012 18
2x5 Front Squat @ 90% of 1RM Thursday July 12, 2012 35
10min Clean Ladder Thursday July 12, 2012 35 -Starting @ 95/65 complete 1 clean each 30 seconds for 10 minutes. -Increase weight by 10 pounds each 30 second interval (95,105,115 etc..) -If you reach your max clean continue @ that weight for the remainder of this time -If you begin to fail, drop weight in 10 pounds increments
Death by Double Unders Wednesday July 11, 2012 31 Complete 10 double unders the 1st min, 12 the 2nd min and so on until failure. Once you fail complete as many singles as possible the following minute.
Snatches, Chest to Bar Pull Ups and Run Tuesday July 10, 2012 43 3RFT: 8 snatches (115/75) 7 chest to bar pull ups 400 meter run
Rope Climb and Shoulder to Overhead Monday July 9, 2012 42 5RFT: 1 rope climb 5 shoulder to overhead (135/95)
Shuttle Sprint and Run Monday July 9, 2012 42 FT: 300 yd shuttle sprint run to 50 yd and back run to 100 yd and back
Run, Hand Release Push Ups, V Ups and Jumping Squats Saturday July 7, 2012 11 For Time: run 3k 5 rounds: 5 hand release push ups 10 v ups 15 jumping squats
Max Broad Jump Thursday July 5, 2012 29
Bear Complex Thursday July 5, 2012 29 30 Reps for time (155/75lb) of: 1 round of bear complex 1. clean squat/pc + front squat 2. press 3. back squat 4. behind the rack press
Run and Snatches Tuesday July 3, 2012 36 3RFT: 800m run 10 snatches (135/95)
Nasty Girls Monday July 2, 2012 38 3RFT: 50 air squats 7 muscle ups 10 hang power cleans (135/95)
Partner WOD: OH Static Hold, Pull Ups, DL Static Hold and V- Ups Saturday June 30, 2012 18 AMRAP 7 min: OH Static Hold 95/65 Pull Ups (reps) rest 2min AMRAP 7 min DL Static Hold V- Ups (reps)
Practice/Make-Up Day Friday June 29, 2012 23
Row and Run Thursday June 28, 2012 34 AM "P" AP 10 minute: 200m row 200m run *switch stations each minute **each minute you complete task score 1 point for that round -Rest 1 minute
Max Plank Hold Thursday June 28, 2012 34
Filthy Fifty Wednesday June 27, 2012 32 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
The Rodeo and The Round Up Monday June 25, 2012 48 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
Practice/Make-Up Friday June 22, 2012 19 *FS @ 75% 4x5 Clean Max Snatch Max Deadlift @ 75% 4x5 Muscle Up Skill
Row and Wall Balls Thursday June 21, 2012 45 5 min AMRAP 250m Row 15 Wall Balla
Clean & Jerk and Box Jumps Thursday June 21, 2012 45 5 min AMRAP: 5 Clean & Jerks 135/95 5 Box Jumps 30"/24"
Double Unders and Push Ups Thursday June 21, 2012 45 5 Min Amrap: 25 Double Unders 10 Push Ups
Run, Overhead Static Hold @ Bottom of Squat and Overhead Static Hold Standing Thursday June 21, 2012 38 FT: Run 1Mile then: Accumulate 1 min of each: -Overhead Static Hold @ Bottom of Squat -Overhead Static Hold Standing then: Run 1Mile *start runs & static holds as a group
Kip Hops, Ninja Ups and Ring Dips Wednesday June 20, 2012 31 7 min AMRAP: 5 Kip Hops (box jumps) 3 Ninja Ups (get-ups) 5 Ring Dips
MBC, V-Ups and Medball Slams Monday June 18, 2012 43 FT: 21-15-9 MBC 20/14 V-Ups Medball Slams 20/14
Run 5k or Big Daddy Saturday June 16, 2012 13
Practice/Make-Up Day Friday June 15, 2012 14
Air Force WOD Thursday June 14, 2012 35 FT: 20 thrusters 20 sumo deadlift high pull 20 push press 20 overhead squats 20 front squats *use same bar for all movements (95/65) *@ the hop of every minute complete 4 burpees
Deadlifts and Burpees Wednesday June 13, 2012 38 5RFT: 5 deadlifts (225/155) 10 burpees
Max Toes to Bar Tuesday June 12, 2012 43 12minute AMRAP: max toes to bar *@ the top of each min bear crawl to wall & back
Karen Monday June 11, 2012 35 150 Wall Ball Shots (20/14)
Hope Saturday June 9, 2012 17 3 Rounds: Burpees Snatch Box Jumps Thruster C2B Pull Ups
1 RM Deadlift Thursday June 7, 2012 45
Partner WOD: Tire Flips, Burpee Jump Thrus on Tire Thursday June 7, 2012 45 AMRAP 3 Minutes: 10 Tire Flips 10 Tire Jump/Burpee *Rest 1 min & repeat for 5 cycles
Tabata Wednesday June 6, 2012 34 Complete 8 tabata rounds of each exercise before moving to the next: Double Unders Sky Pokers Hang Power Cleans Double Unders 45/35 *Score is lowest # of each round
1 RM Shoulder Press Tuesday June 5, 2012 50
Nancy Tuesday June 5, 2012 50 5 Rounds 400m run 15 Overhead Squats (95/65)
Inverted Burpees, Pull Ups and Burpees Monday June 4, 2012 45 3RFT: 15 inverted burpees 15 pull ups 15 burpees
Practice/Make-Up Day Sunday June 3, 2012 20
Partner WOD: Sprint and Ball Slams Saturday June 2, 2012 12 AMRAP 3min -Sprint 100m -15 Ball Slams * One partner completes a whole Round while the other rests then rotate Rest 1 min + repeat totalling 5 cycles
1 RM Deadlift Friday June 1, 2012 20
Double Unders and Snatch Thursday May 31, 2012 41 FT: 50 Double Unders #seated 3 Snatch (135/95)(115/75) 50 Double Unders 3 Snatch (135/95)(115/75) 50 Double Unders 6 Snatch (115/75)(95/55) 50 Double Unders 6 Snatch (115/75)(95/55) 50 Double Unders 9 Snatch (95/55)(75/35) 50 Double Unders 9 Snatch (95/55)(75/35) *30 min time cap
Grace w/ a Twist Wednesday May 30, 2012 49 FT: 30 Clean & Jerks (135/95) *3 Bar Facing Burpees at the top of every minute
1 RM Shoulder Press Wednesday May 30, 2012 27
Helen Wednesday May 30, 2012 27 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
1 RM Back Squat Tuesday May 29, 2012 49
Trevor Monday May 28, 2012 28 FT: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Air Squats *team of 4, 2 people wprk, 2 rest
Partner Up: Walking Lunges, Shoulder to OH Saturday May 26, 2012 11 Amrap 20: 50 walking lunges AMRAP shoulder to OH (135/95) *score is rounds + reps
Practice/Make-Up Day Friday May 25, 2012 26
Rope Climb, Push Ups, Squats and Run Thursday May 24, 2012 41 FT: 1 rope climb (3 progress) 15 push-ups 15 squats 2 rope climbs 800m run 2 rope climbs 15 squats 15 pus-ups 1 rope climbs
Donkey Kong Wednesday May 23, 2012 1 21-15-9 for time: Burpees KB Swings (55/35) Box Jumps (24/18) *Must climb stairs once after completing each movement.
Push Ups, Ring Rows and Air Squats Tuesday May 22, 2012 4 AMRAP 10mins: 5 push ups 10 ring rows 15 air squats
3RM Ring Dip Tuesday May 22, 2012 56
Black Jack Tuesday May 22, 2012 56 FT: 20 push ups 1 sit up 10 push ups 2 sit ups ... 1 push up 20 sit ups
3RM Ring Dip Tuesday May 22, 2012 56
Black Jack Tuesday May 22, 2012 56 FT: 20 push ups 1 sit up 10 push ups 2 sit ups ... 1 push up 20 sit ups
Wall Balls, Toes to Bar and Muscle Ups Tuesday May 22, 2012 50 FT: 60 wall balls 30 toes to bar 10 muscle ups (30 pull ups + 30 press)
Wall Balls, Toes to Bar and Muscle Ups Tuesday May 22, 2012 49 FT: 60 Wall Balls 30 Toes to Bar 10 Muscle Ups (30 pull-ups - 30)
3RM Supine Ring Rows Monday May 21, 2012 56
3RM Supine Ring Rows Monday May 21, 2012 56
Run, Push Press, Pull Ups and Air Squats Saturday May 19, 2012 13 FT: 3k Run then immediately complete 3 Rounds: 10 push press (115/75) 10 pull ups 15 air squats
1 RM Deadlift Saturday May 19, 2012 4
Practice/Make-Up Day Friday May 18, 2012 26
1RM Pull Ups Thursday May 17, 2012 43
Row and Shoot Thru's Thursday May 17, 2012 43 21-15-9 for time: row for calories shoot thrus
1RM Pull Ups Thursday May 17, 2012 43
Row and Shoot Thru's Thursday May 17, 2012 43 21-15-9 for time: row for calories shoot thrus
Deadlifts and Double Unders Wednesday May 16, 2012 32 3RFT: 15 deadlifts (225/135) 100 double unders
Fran Tuesday May 15, 2012 42 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Partner WOD: V-ups, Clapping Push Ups and Sprint Tuesday May 15, 2012 46 20min AMRAP: 10 v-ups 5 clapping push ups 50m sprint *One partner rests while other completes a round
1 RM Back Squat Monday May 14, 2012 42
Partner WOD: Cleans, Box Jumps and Medball Carry Saturday May 12, 2012 16 AMRAP 20mins: 3 cleans (135/95) 5 box jumps (24/18) 50m medball carry *One partner completes the round while the other rests, switch upon competion
1 Mile Run Friday May 11, 2012 38
Practice/Make-Up Day Friday May 11, 2012 21
Tabata Double Unders Thursday May 10, 2012 38 2 rounds tabata double unders
Team WOD: Row, V-ups and KB Swings Wednesday May 9, 2012 29 5RFT: row 20 cal 20 v-ups 20 kb swings (55/35) *Team of 3, you must all complete the work @ your station before rotating
Row, V-Ups and KB Swings Wednesday May 9, 2012 31 5Rounds for time: row 20 cal 20 v-ups 20 kb swings (55/35) * team of 3, you must all complete the work @ your station before rotating
Cindy Tuesday May 8, 2012 49 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Deadlifts, Bar-facing Burpees and Shoulder to Overhead Monday May 7, 2012 40 AMRAP 1min: deadlifts (135/95) bar-facing burpees shoulder to overhead (135/95) Rest 1min and repeat totalling
The Chief Monday May 7, 2012 46 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Practice/Make-Up Day Friday May 4, 2012 19
Jumping Pull Ups, Clapping Push Ups, Pull Ups, and Push Ups Thursday May 3, 2012 36 FT: 100 jumping pull-ups 10 clapping push-ups 10 pull-ups 15 clapping push-ups 15 pull-ups 20 push-ups 20 pull-ups 25 push-ups 100 jumping pull-ups
Deadlifts, Front Squats and Jerk Wednesday May 2, 2012 32 AMRAP 3mins: 3 deadlifts (165/105) 2 front squats 1 jerk Rest 2min & repeat totalling 4 cycles
Walking Lunges, Bar Crawl and Pull Ups Tuesday May 1, 2012 42 3RFT:(40min time cap) 100m walking lunges 50m bar crawl 25 pull ups
1 RM Deadlift Monday April 30, 2012 43
Deadlifts, Bar Facing Burpees and Shoulder to Overhead Monday April 30, 2012 43 AMRAP 1min: deadlifts (135/95) bar facing burpees shoulder to overhead (135/95) Rest 1min and repeat totalling 3 cycles
1 RM Deadlift Monday April 30, 2012 40
Ring Dips, HSPU and Weighted Sit Ups Saturday April 28, 2012 31 10 min AMRAP: 3 ring dips 3 hspu 6 weighted sit ups (45/25)
Team WOD: 1000 Double Unders Saturday April 28, 2012 4 Teams of 3: 1000 double unders for time 3 push ups on top of every min
Run ad Punch Buddies Friday April 27, 2012 27 3 rounds: run 200m with medball 10 punch buddies each
Thruster 5-3-3-1-1 Thursday April 26, 2012 31
L-Sit, Squat, Static Hold and Box Jump Wednesday April 25, 2012 36 Tabata: L-Sit Squat Static Hold (rings) box jump
Pull Ups, Push Ups and KB Swings Tuesday April 24, 2012 49 7 Rounds for time: 7 pull-ups 7 push-ups 7 kb swings (55/35)
Snatches and Burpees Monday April 23, 2012 43 FT: 30 Snatches (135/95) 3 burpees on top of every minute
Team WOD: Static Hold, Double Unders, Plank Hold and Deadlift Saturday April 21, 2012 12 AMRAP 5 min: static hold (135/95) double unders rest 2 mins + repeat rest 2 mins then. . . AMRAP 5 mins: plank hold deadlift (135/95) *one partner must be in a plank or static hold while the other works. score is total reps accumulated.
Cleans and Run Thursday April 19, 2012 40 FT: 2 cleans @ 175/125 100m run 2 cleans @ 175/125 100m run 4 cleans @ 155/105 100m run 4 cleans @ 155/105 100m run 6 cleans @ 135/85 100m run 6 cleans @ 135/85 100m run
Cal Rows, Pull Ups, Push Ups and V Ups Wednesday April 18, 2012 36 5 Rounds for time: 10 Cal Rows 10 Pull Ups 10 Push Ups 10 V Ups
Max Front Squats Wednesday April 18, 2012 36
Box Jumps and Wall Balls Tuesday April 17, 2012 51 16 Rounds: 30 sec. box jumps (24/18) 30 sec. wall ball (20/14) *one partner works while the other rests, stay at your station for 8 rounds then switch. Score is total reps accumulated.
Run, Double Unders and Burpees Tuesday April 17, 2012 47 FT: run 800m 42 double unders 21 burpees 30 double unders 15 burpees 18 doub unders 9 burpees run 800 meters
Split Jerk 3-2-2-1-1 Monday April 16, 2012 51
Practice/Make-Up Day Friday April 13, 2012 31
Power Clean 3-3-3 Thursday April 12, 2012 33
Squat Clean 3-3-3 Thursday April 12, 2012 33
Climbing Annie Thursday April 12, 2012 33 FT: 50-40-30-20-10 (150-120-90-60-30) Double Unders Sit Ups *Rope Climb Between Rounds. *x3 for DU sub
Tyler Special Wednesday April 11, 2012 51 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
Run and Max OHS Tuesday April 10, 2012 37 AMRAP in 8min: run 800m Plan B-50 burpees max OHS )95/65) *Start with 800m Run and finish 8min clock with as many OHS as possible for your score
Fight Gone Bad Monday April 9, 2012 45 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Front Squat 5-5-5-5-5 Wednesday April 4, 2012 39
Squat Clean Wednesday April 4, 2012 39 FT: 50 squat clean (115/75)
Partner WOD: Run, Kettle Bell Swings and V Ups Tuesday April 3, 2012 50 FT: Run 1 miles 1 runner, non runner does kettle bell swings.Each swing is minus 2 seconds from run. At each runner switch complete 3 v-ups.
Split Jerk 5-3-3-1-1 Monday April 2, 2012 37
Cindy Monday April 2, 2012 37 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Partner WOD: Push Ups, KB SDHP, V Ups, KB Swings, Burpees and KB OH Squat Saturday March 31, 2012 15 FT: 1-2-3-4-5-6-7-8-9-10: Push Ups (Rnd 1) KB SDHP (Rnd 1) V Ups (Rnd 2) KB Swings (Rnd 2) Burpees (Rnd 3) KB OH Squat (Rnd 3)
1 RM Deadlift Thursday March 29, 2012 50
Diane Thursday March 29, 2012 50 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
1 RM Shoulder Press Wednesday March 28, 2012 41
Run and DU's Wednesday March 28, 2012 41 3 Rounds for Time: run 800m 100 DU's
The Rodeo and The Roundup Tuesday March 27, 2012 45 "The Rodeo" 10min AMRAP: 3 clean & jerks (135/95) 6 pull ups 9 bar facing burpees Rest 5 minutes "The Roundup" Max Handstand Hold *Score is total reps & the number of seconds for hold
CrossFit Intro: Ring Rows, Push Ups and Squats Tuesday March 27, 2012 3 10min AMRAP: 5 ring rows 10 push ups 15 squats
CrossFit Intro: Max Deadlift Tuesday March 27, 2012 3
1 RM Back Squat Monday March 26, 2012 43
Team WOD: Row, Burpees, Weighted Sit Ups and Get Ups Monday March 26, 2012 43 Teams of 4: Row 3k Work: 0-750 Burpees (10) 1000-1750 weighted sit ups (20) 2000-2750 get ups (W) 1 person rows, at the top of each 250m, the non-rowers do the work
Team WOD: Team Elliot Saturday March 24, 2012 16 FT: Run 800m 200 Push Ups 400 Sit Ups 600 Squats Run 800m
Ring Rows, Push Ups and Squats Saturday March 24, 2012 6 10min AMRAP: 5 ring rows 10 push ups 15 squats
Max Deadlift Saturday March 24, 2012 6 Find new 1 rep max deadlift
Games Open WOD 12.5 Friday March 23, 2012 19 7min AMRAP: 3 thrusters (100/65) 3 pull ups (chest to bar) 6 thrusters 6 pull ups 9 thrusters 9 pull ups 12 thrusters 12 pull ups 15 thrusters 15 pull ups 18 thrusters 18 pull ups 21 thrusters 21 pull ups
Filthy Fifty Thursday March 22, 2012 40 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
Franwich Wednesday March 21, 2012 35 50 Double Unders
Pull Ups, Ring Dips, Push Ups and Toes to Bar Tuesday March 20, 2012 43 3 Attempts @ Max: Pull Ups Ring Dips Push Ups Toes to Bar
Squat Snatches and Jumping Pull Ups Monday March 19, 2012 40 15min AMRAP: 7 sq snatches (115/75) 15 jumping pull ups
Open WOD 12.4 Friday March 16, 2012 18 AMRAP 12 mins: 150 wallballs 90 double unders 30 muscle ups
Inverted Burpees, Sit Ups and Run Thursday March 15, 2012 46 3RFT: 15 inverted burpees 25 sit ups 400m run
Double Unders and Burpees Wednesday March 14, 2012 37 FT: 300 Double Unders for time 3 Burpees on top of every m;
Muscle Ups and Thrusters Tuesday March 13, 2012 35 5RFT: 5 muscle ups 5 thrusters (135/95) Scale muscle ups with jumping muscle ups or 3 pull ups w/ 3 dips.
Death by Cleans Monday March 12, 2012 40 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
Partner WOD: Partner Carry, Partner Tire Flips or Jumps Saturday March 10, 2012 8 Teams of 2: 200m partner carry 10 partner tire flips/jumps 30min AMRAP *5 Squats everytime you switch partners
Open WOD 12.3 Friday March 9, 2012 16 18min AMRAP: 15 Box Jumps 12 Shoulder to OH (115/75) 9 Toes to Bar
100m Sprint Thursday March 8, 2012 37 10 Rounds For Time: 100m Sprint @ the top of each minute, score is slowest time
3x5 Deadlift @ 85% of 1RM Thursday March 8, 2012 37
Burpees and Double Unders Wednesday March 7, 2012 32 For time: 100 Burpees 5 DUs on top of every min
Tabata Ouch Tuesday March 6, 2012 34 8 rounds each of 20 seconds of work, 10 seconds of rest -Squat Hold -Hold Stand Hold - Static Hold -Plank Hold -Tabata Row (calories) *1 point for each round that is completed without failing plus total calories
Run, OH Lunges, Toes-to-Bar, Shoulder to OH, OH Sit Ups, Bar-facing Burpees, SDHP and Pull Ups Monday March 5, 2012 37 FT: run 400m 10 OH lunges (95/65) 10 shoulder to OH (95/65) run 400m OH lunges (95/65) 10 OH sit ups (45/25) 10 bar-facing burpees run 400m 10 OH lunges (95/65) 10 SDHP (95/65) 10 pull ups (95/65) run 400m
Partner WOD: Burn Buddy Burn Saturday March 3, 2012 13 FT: 50 Squats / Squat Hold 200m MB Throw 50 Sit Ups / Hallow Hold 200m MB Throw 50 HSPU / HS Hold 200m MB Throw 50 Wall Ball / MB Hold 200m MB Throw 50 Burpees / Push Up Hold
Open WOD 12.2 Friday March 2, 2012 25 AMRAP 10mins: 30 Snatch (75/45) 30 Snatch (135/75) 30 Snatch (165/100) 30 Snatch (210/120)
Lake Helen Thursday March 1, 2012 34 3RFT: 400m Row 21 Kettlebell Swings 12 Pull Ups
Thrusters, Ring Push Ups and Double Unders Wednesday February 29, 2012 30 4RFT: 3 thrusters (135/95) 5 ring push ups 30 double unders
Box Jumps, Push Press, Pull Ups, Burpees, Hang Power Cleans and Squats Tuesday February 28, 2012 32 5min rounds w/ 2min rest between rounds: Round 1: 10 box jumps 7 push press Round 2: 7 pull ups 7 burpees Round 3: 7 hang power cleans 21 squats *Use same weight for each barbell movement
Deadlifts and Run Monday February 27, 2012 36 3RFT: 10 Deadlifts (225/155) 400m Run
Open WOD 12.1 Friday February 24, 2012 24
Wall Balls and Row Thursday February 23, 2012 1 5RFT: 15 Wall Balls (20/14) 500m Row
HSPU, Weighted Sit Ups and Double Unders Wednesday February 22, 2012 29 21-15-9 for time: HSPU (sub should press) Weighted Sit Ups (45/25) Double Unders (sub attempts/sub jumps)
Box Jumps and Kettlebell SDHP Tuesday February 21, 2012 28 21-18-15-12-9 for time: box jumps kettlebell SDHP *One box climb between rounds *Start with rope climb
KBs, Walking Lunges, Knees 2 Elbows, Ring Dips and Push Press Monday February 20, 2012 24 2RFT: 30 KBs (55/35) 30 Walking Lunges (ring rows) 30 Knees to Elbows 30 Ring Dips 30 Push Press (75/55) (push ups)
Wall Walks, Medball Cleans and Double Unders Saturday February 18, 2012 10 FT: 5 wall walks 40 medball cleans (MBC) 10 double unders 30 MBC 20 double unders 20 MBC 30 double unders 10 MBC 40 double unders 5 wall walks
1 RM Back Squat Friday February 17, 2012 29
Grace Friday February 17, 2012 29 For time: 30 Clean and Jerks (135/95)
1 RM Shoulder Press Wednesday February 15, 2012 34
Clapping Push Ups, Pull Ups and Get Ups Wednesday February 15, 2012 34 3RFT: 15 clapping push ups 15 pull ups 15 get ups (v ups)
The Break Up Tuesday February 14, 2012 36 10min AMRAP: 7 push press (95/65) 7 box jumps -count each rep for score Rest exactly 5 minutes
1 RM Deadlift Monday February 13, 2012 32
Deadlifts, Burpees and Sprint Monday February 13, 2012 32 5RFT: 5 deadlifts (225/155) 10 burpees *Sprint
Partner WOD: Tom Saturday February 11, 2012 8 Run 400m static OH Hold (95/65) 50 Medball Cleans Run 400m Medball Plank 50 Push Press Run 400m static OH Hold 50 Lunge Steps Run 400m Medball Plank 50 Horizontal Jumps Run 400m
Angie Friday February 10, 2012 22 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Thrusters, V Ups and Ft. Broad Jumps Thursday February 9, 2012 29 5RFT: 30 thrusters (55/35) 30 v ups 30 ft. broad jumps
10min Pull Ups Wednesday February 8, 2012 25 AMRAP 10mins: Pull Ups * On top of every min you must complete 1 Bear Crawl to the racks and back (50m)
Rope Climbs, Push Ups and Double Unders Monday February 6, 2012 32 3RFT: 3 rope climbs 15 push ups 50 double unders
5k Run Saturday February 4, 2012 13
Donkey Kong Friday February 3, 2012 20 21-15-9 for time: Burpees KB Swings (55/35) Box Jumps (24/18) *Must climb stairs once after completing each movement.
Hand Stand Push Ups, Pull Ups and Burpees Thursday February 2, 2012 39 AMRAP 10mins: 3 hand stand push ups (70% of 1RM) 6 pull ups 9 burpees
Row, Wall Balls and Double Unders Wednesday February 1, 2012 22 Ft: (45min cap) Row 1k 30 Wall Balls 60 Double Unders
30 Squat Clean & Jerks Tuesday January 31, 2012 31
Helen Monday January 30, 2012 37 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Partner Carry, Tire Flips and Double Unders Saturday January 28, 2012 14 AMRAP 20mins: 100m partner carry 10 tire flips 30 double unders
Linda Friday January 27, 2012 21 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5xBW) Bench Press (1xBW) Clean (0.75xBW)
Sit Ups, Target Jump Burpees, Pull Ups, Front Squats, Kettlebell OHS and Row Thursday January 26, 2012 33 60 Sit Ups 50 Target Jump Burpees 40 Pull Ups 30 Front Squats (115/75) 20 Kettlebell OHS (10 ea arm) 10 Row (cal) *Each burpee terminates by touching both hands to a target 12" above your max standing reach.
Deadlifts, Hang Power Cleans and Shoulder to OH Wednesday January 25, 2012 31 6RFT: 9 deadlifts (135/95) 6 hang power cleans 3 shoulder to OH
3x5 Shoulder Press @ 85% of 1RM Tuesday January 24, 2012 38
Bar Facing Burpees, OHS and Muscle Ups Monday January 23, 2012 27 D-WOD for time: 60 Bar Facing Burpees 30 OHS 95/65 10 Muscle Ups
Pull Ups, Clapping Push Ups and V Ups Tuesday January 17, 2012 38 AMRAP 3mins: 5 pull ups 7 clapping push ups 10 v ups 4 cycles w/ 1 min rest between each rds
Jumping Pull Ups and Snatches Monday January 16, 2012 28 3 Rounds: 50 Jumping Pull Ups 15 Snatches 95/65
Cindy Saturday January 14, 2012 11 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Thrusters, Row, Med Ball Slam, Toes to Bar and SDHP Friday January 13, 2012 20 3 Rounds: Thrusters 75/55 Row (Cal) Med Ball Slam Toes to Bar SDHP
Max Plank Hold Thursday January 12, 2012 26
Max Hand Stand Thursday January 12, 2012 26
Max L-Sit Thursday January 12, 2012 26
Run, Tire Flips, V-Ups and Burpees Thursday January 12, 2012 26 FT: run 1000m 10 tire flips 20 v-ups 30 burpees 20 v-ups 10 tire flips *Everyone stars wod#2 @ same time 1000m is to ''free weel''sign on rh.25
Kelly Tuesday January 10, 2012 30 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Power Cleans and Muscle Ups Monday January 9, 2012 31 3 Rounds: 10 Power Cleans (135/95) 5 Muscle Ups
Partner WOD: Punch Buddies, Medball Slams and Medball Toss Saturday January 7, 2012 11 4 rounds, 5min AMRAP: 10 punch buddies (each) 10 medball slams (each) 100m medball toss rest 2mins
Max Deadlift Thursday January 5, 2012 32 Find new 1 rep max deadlift
Randy Thursday January 5, 2012 32 75 snatches (75/55)
1 RM Shoulder Press Wednesday January 4, 2012 21
Pull Ups Wednesday January 4, 2012 21 1 pull up > min 1 2 pull ups > min 2 Once you fail start on jumping pull ups (minx2) go until failure, score is last full round completed
1 RM Back Squat Tuesday January 3, 2012 42
Partner WOD: Row and Shoot Thru's Tuesday January 3, 2012 43 15min AMRAP Row Calories/Run 200m=8 cal Shoot Thru's *1 personn row/run while other does shoot thru's
Nancy Monday January 2, 2012 29 5 Rounds 400m run 15 Overhead Squats (95/65)
Team WOD: The Apocalypse Chipper Saturday December 31, 2011 23 Teams of 4 - start anywhere- once you leave, you can not return to that station. Complete 2012 reps as a team - 2 people working at a time Jumping Pull Ups Accumulate sec in OH static hold Double Unders (95/6) Sit Ups Medball Slams
Thruster 1-1-1-1-1 Friday December 30, 2011 22
Farmer's Carry, Toes to Bar and Shoulder to Overhead Friday December 30, 2011 22 3 rounds for time: 100m farmer's carry (45/35) 21 toes to bar 9 shoulder to overhead (115/75)
Ring Rows and Push Ups Thursday December 29, 2011 27 16 Rounds for Time: 8 ring rows 8 push ups warm up 250m row 5 pass thrus 5 shoulder press
Wall Walks, Tire Flips and Sit Ups Wednesday December 28, 2011 25 5 Rounds for time: 3 wall walks 6 tire flips 9 sit ups
Deadlift @65% 1RM 5x5 Tuesday December 27, 2011 23 For Time: 50 Double Unders 5 Box Jumps 40 Double Unders 10 Box Jumps 30 Double Unders 15 Box Jumps 20 Double Unders 20 Box Jumps 10 Double Unders 25 Box Jumps
12 Days of Christmas Saturday December 24, 2011 12 100m Sprints Tire Flips OHS (PVC) Push Ups Box Jumps Pull Ups Ring Dips MB Slams KBS Sit Ups Walking Lunges Burpees 45 min time cap
Bench 3-3-3-3-3 Friday December 23, 2011 18
Death by KB Swings Friday December 23, 2011 18 Do 2 swing the 1st min/ 4 the second and so on...repeat until you fail to perform the # of kb swings in the min (45/35)
Fran Thursday December 22, 2011 26 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Partner WOD: Row and Burpees Wednesday December 21, 2011 13 AMRAP 20 Minutes: Row (Calories) Burpees One partner rows, while the other does burpees (switching stations as needed). Score is total calories and burpees.
Isabel Tuesday December 20, 2011 18 30 snatches for time 135/95
Air Squats, Rope Climbs and Hang Power Cleans Monday December 19, 2011 25 3 rounds for time: 50 air squats 2 rope climbs 10 hang power cleans (115/75)
Run, Forward Roll Over Parallette, Box Crawls and Stair Climbs Saturday December 17, 2011 5 8 Rounds: 200m Run 1 Forward Roll Over Parallette 4 Box Crawls 1 Stair Climbs
Tabata Something Else Friday December 16, 2011 12 row (calories) push ups rope progressors DUs sit ups
Rounds,Cal Rows, Pull Ups and Burpees Thursday December 15, 2011 24 5 Rounds 10 Cal Row 15 Pull Ups 10 Burpees
Snatch Wednesday December 14, 2011 18 AMRAP 2mins: snatch (95/65) rest 1min repeat for total of 3 cycles
Box Jumps, KB Swings, Get Ups, Row and Target Throw Saturday December 10, 2011 8 1 min each station: box jumps kb swings get ups row (calories) target throw 1min rest
200m Ball Toss and Toes to Bar Thursday December 8, 2011 20 2 cycles, 10min AMRAP 200m ball toss 3 toes to bar per toss rest 3 min
KB Snatches, Medball Carry, Thrusters and V Ups Wednesday December 7, 2011 25 4 rounds for time: 10 kb snatches (5 ea arm) 100m medball carry 15 thrusters (155/30) 100m medball carrry 10 v ups
Row and Burpees Tuesday December 6, 2011 33 For time: 1k Row 100 Burpees
Lunge Steps, OH Static Hold and Ring Dips Monday December 5, 2011 29 Amrap 20 mins: 30 Lunge Steps 20 sec. OH Static Hold(55/30) 5 Ring Dips
Karen Friday December 2, 2011 26 150 Wall Ball Shots (20/14)
Clean & Jerk Thursday December 1, 2011 25 AMRAP 5min clean & jerk (135/95)
5k Run Saturday November 26, 2011 17
Team WOD: Goblet Squats, Nut Crackers, Singles and Turkey Toss Friday November 25, 2011 5 Teams of 4 25 goblet squats 25 nut crackers 50 singles turkey toss *First team member starts @ 1st station. After completion, the second member starts and the 1st moves down the list. Time is called when last member finishes last station in the 3rd round.
1k Row and Run Wednesday November 23, 2011 16 For time: row 1k run 1 mile
Nancy Tuesday November 22, 2011 32 5 Rounds 400m run 15 Overhead Squats (95/65)
Snatches and Ring Push-ups Monday November 21, 2011 30 For time: snatch 10,9...2,1 (95/65) ring push-ups 1,2...9,10
Row, Push Presses and Ball Slams Thursday November 17, 2011 36 FT: row 1000m 25 push presses (115/75) 50 ball slams
Tabata Sit-ups Thursday November 17, 2011 35 Tabata Sit-ups/hollow hold mixed
1 RM Shoulder Press Wednesday November 16, 2011 17
Wall Balls, Sprint and Push-ups Wednesday November 16, 2011 17 5 rounds for time: 15 wall balls 50m sprint 15 push-ups
Dips, Lunge Steps and Plated Sit-ups Tuesday November 15, 2011 35 AMRAP 3min 4 dips/ & P-dips 12 lunge steps (45/25) 10 plated sit-ups (45/25) * Rest 2min & repeat for a total of 4 rounds
1 RM Back Squat Monday November 14, 2011 40
Cleans, Toes to Bar and Kip Hops Monday November 14, 2011 40 AMRAP 15 mins: 5 cleans (135m/95w) 5 toes to bar 5 kip-hops/15 air squats
Team WOD: Med Ball Cleans and Farmer's Carry Saturday November 12, 2011 2 75 med ball cleans 600m farmer's carry 75 med ball cleans *Everytime the weights change hands or get dropped, it's 3 burpees for everyone.
Max Pull-ups Friday November 11, 2011 20 5 attempts @ max pull-ups (ring row sub) without stopping or letting go. Rest 1 min between charts
Partner WOD: Pull-ups/Ring Row, Sit-ups and Air Squats Thursday November 10, 2011 28 17 min AMRAP: 75 pull-ups/ring rows 110 236 sit-ups 350 75 air squats 110 *One partner is always running with the Med Ball. Score is the sum of the # of rounds & #Runs
Double Unders, Medball Cleans and Sit-ups Monday November 7, 2011 35 3 rounds: 25 double unders 25 medball cleans 25 sit-ups
Double Unders Friday November 4, 2011 22 accumulate 300 double unders (600singles) *on top of every 3mins, you must run/row 100m
Tabata Something Else Thursday November 3, 2011 30 tabata pull-ups tabata push-ups tabata sit-ups tabata squats *score is the sum of the 4 lowest rounds Tabata= 8 rounds 20 seconds work 10 seconds rest
Run, KB Swings and V-ups Wednesday November 2, 2011 19 2 Rounds: run 800m 21 KB swings 21 V-ups run 400m 15 KB swings 15 V-ups run 200m 9 KB swings 9 V-ups
Uneven Farmers Carry and Med Ball Cleans Tuesday November 1, 2011 33 3 Rounds: uneven farmers carry 200m* 25 med ball cleans *every time weight dropped on carry you must do 3 burpees
Nightmare on Hillcrest Monday October 31, 2011 20 31 deadlifts (135/95) 15 phantom climbs 31 pumpkin smashes 31 raise from the dead 31 haystack jumps 2 rounds
Partner WOD: Max Height Box Jumps, Max Tire Flips, Max Weight Push-ups, Max Row and Max Double Unders Saturday October 22, 2011 6 3mins @ station 1 min rest -max height box jumps (inches) -max tire flips (reps) -max weight push-ups (lbs) -max row (calories) -max double unders (singles count as 1/2 reps)
Jerks and Sky Pokers Friday October 21, 2011 18 10min AMRAP: 5 jerks (135/95) 20 sky pokers
Run, Row and Double Unders Thursday October 20, 2011 25 10 Rounds of: run 200m row 200m 25 double unders/50 singles
On Ramp: Run, Jump Rope and OHS Thursday October 20, 2011 4 10 Rounds of: 200m run 50 jump rope 5 OHS
Fran Wednesday October 19, 2011 19 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
On Ramp: Clean and Jerks Tuesday October 18, 2011 5 Team of 2 50 clean and jerks alternate reps
Med Ball Carry and Burpees Tuesday October 18, 2011 35 3min AMRAP: 200m med ball carry burpees (reps) rest 2 minutes repeat 4 times
Kip-hops, Squat Cleans and Double Unders Monday October 17, 2011 31 AMRAP 12mins: 7 kip-hops 7 squat cleans (115/75) 15 double unders
On Ramp: Helen Monday October 17, 2011 7 3 Rounds: 400m Run 21 KB Swings 12 Pull ups
Team WOD: Air Squats, Ring Rows, HSPU and DU Saturday October 15, 2011 2 Teams of 4/3 200 air squats / 150 100 ring rows / 75 50 HSPU / 40 100 DU /75 200 air squats / 150 *One person must hold plank or hallow hold at all times
Deadlifts, Med Ball Slams and Pushups Friday October 14, 2011 15 AMRAP 5mins: 5 Deadlifts (225/135) 7 Med Ball Slams 9 Pushups rest 2mins and repeat totalling 3 cycles
Toes to Bar, Kettlebell Swings and Sit Ups Thursday October 13, 2011 23 AMRAP 20min: 5 toes to bar 10 kettlebell swings 15 sit ups
On-Ramp: Med Ball Cleans, Wall Balls and Burpees Thursday October 13, 2011 4 10min AMRAP: 5 med ball cleans 10 wall balls 15 burpees
Jerks, Pull ups/Ringrows and Box Jumps Wednesday October 12, 2011 26 5 Rounds for time: 5 Jerks (135/95) 10 Pull ups/Ringrows 10 Box Jumps
Christi's 2011 Birthday WOD Saturday October 1, 2011 2 In teams of 4 complete Am(reps)Ap in 20mins - v-ups - box jumps/step ups - run 200m w/ sandbag *sandbag runs are counted separately - 1 rest station Teams: Christi's Finest - Adrian - Elliot - Chris - Shane Birthday Cake - Colleen - Janeen - Christine - Pam Wildcats! - Marcie M - Virginia - Lisa - Rebecca Honey Badgers - April - Marty - Amanda - Scott
Chipper WOD Friday September 30, 2011 22 500m row 30 wall balls (20/14) 50 sit ups 500m row 30 med ball slams (20/14) 50 sit ups 500m row 20 cleans (115/75) 500m row
Split Jerk 3-3-3-3-3 Thursday September 29, 2011 23
Deadlift, Push-ups, Clean & Jerk and Bar Facing Burpees Thursday September 29, 2011 23 AMRAP 20 mins minute 1 - run 200m deadlift / push-ups (135/95) minute 5 - run 200m clean and jerk (135/95_ minute 10 - run 200m bar facing burpees minute 15 - run 200m deadlift / push-up (135/95) *you must run 200m every 5 mins starting the WOD w/ 200m run. After each run, rotate down the list.
Static Hold, T2B, Inverted Burpees and Lunge Steps Wednesday September 28, 2011 23 AMRAP 10 min static hold toes to bar (reps) rest 2 mins AMRAP 10 min 10 inverted burpees 10 lunge steps *partner up - segment 1 is done with the bar off the ground the entire time (3 burpee penalty). Segment 2 - split the work however is desired.
Clapping Push Ups and V-Ups Tuesday September 27, 2011 36 10 Rounds: 5 Clapping Push Ups 10 V-Ups
Tire Flips, Weighted Push Ups, DUs, Weighted Lunges, Jumping Pullups Monday September 26, 2011 29 3 Rounds for reps: Tire flips Weighted Push Ups Double Unders Weighted Lunges Jumping Pull ups 1 minute each station, then rest 1 minute
Run, TFJT and K2E Saturday September 24, 2011 7 200m run 1 tire flip jump through (TFJT) 3 knees to elbows (K2E) 2 TFJT 6 K2E 3 TFJT 9 K2E 4 TFJT 12 K2E 5 TFJT 15 K2E 200m run work back down the ladder
OHS 5-5-5-5-5 Friday September 23, 2011 16
5k Row and Burpee Friday September 23, 2011 16 5k row Between you & your partner complete 5k on the rower. The catch: every minute on the the minute the partner who is reset must perform 5 burpees.
Thrusters, Bar-facing Burpees, Deadlifts Thursday September 22, 2011 27 5 Rounds for time: 10 Thrusters (95/65) 10 Bar-facing Burpees 10 Deadlifts
Snatch Balance 3-3-3-3-3 Wednesday September 21, 2011 14
Double Unders, Med Ball Slams, Burpees and Push-ups Wednesday September 21, 2011 14 FT 100 double unders 50 med ball slams 50 burpees 50 push-ups 100 double unders
Wall Balls, V-Ups, and Toes to Bar Tuesday September 20, 2011 30 5 Rounds for Time: 20 Wall Balls 10 V-Ups 10 Toes to Bar
3x5 Deadlift @ 80% 1RM Monday September 19, 2011 28
Helen Monday September 19, 2011 28 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Fight Gone Bad Saturday September 17, 2011 15 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Snatch Balance 3-3-3-3-3 Friday September 16, 2011 18
Row, Run and Ball Slams Friday September 16, 2011 18 3 RFT 200m row 20 ball slams 200m run rest 2 mins
Push Jerk 3-3-3-3-3 Thursday September 15, 2011 29
Push Jerks and Pull-ups Thursday September 15, 2011 29 AMRAP 10mins 4 push jerks (135/95) 8 pull0-ups
Row/Run, Sit-ups and KBs Wednesday September 14, 2011 22 AMRAP 30mins Row/Run 800m 50 sit-ups 30 KBs
Snatches, Pull-ups and Deadlifts Monday September 12, 2011 31 3 RFT 10 snatches (95/65) 30 pull-ups 10 deadlifts (95/65) * finish WOD w/ 200m sprint run/row
3xME Weighted Push-ups Saturday September 10, 2011 6 Weighted push-ups max effort x 3 (45/25)
Cindy with a Twist Saturday September 10, 2011 6 Partner Cindy w/ Twist AMRAP 20mins 5 pull-ups 10 push-ups 15 squats One partner works while the other runs 200m w/ med ball (20/14) score is total rounds and reps accumulated + number of 200m runs.
Box Jumps, Med Ball Front Squats, Med Ball Slams Friday September 9, 2011 18 AMRAP 6 minutes 5 Box Jumps 7 Med Ball Front Squats 9 Med Ball Slams 3mins rince + repeat one more time Goal is consistency in 2 scores
KBs, Pull Ups, Push Press, Sprints Thursday September 8, 2011 32 Partner WOD 3 mins work / 2 mins rest Round 1: KB Swings Round 2: Pull ups Round 3: Push Press Round 4: 100m sprints * One partner works at a time
Ring Dips, Cleans and Row Wednesday September 7, 2011 26 5 RFT 5 Ring Dips 7 Cleans (135m/95w) Row 200m
Tabata Fun Tuesday September 6, 2011 24 Tabata Push ups with plank hold and rest Tabata sit ups with hollow hold rest Tabata Squats with squat hold rest Tabata Double unders with regular rest Tabatas are to be done one immediately after the other.
31 Heros (partner) Monday September 5, 2011 20 AMRAP 31 minutes 8 thrusters 31 Ring Rows / Band Rows 11 Box Jumps * Partner runs 400m with a sandbag
Row and Thrusters Friday September 2, 2011 23 250m Row 15 Thrusters (95/65) 500m Row 30 Thrusters 500m Row 15 Thrusters 250m Row
1 RM Shoulder Press Thursday September 1, 2011 23
1 RM Deadlift Thursday September 1, 2011 23
1 RM Back Squat Thursday September 1, 2011 23
Clapping Push Ups, Deadlifts, Cleans, Jerks Wednesday August 31, 2011 26 AMRAP 20 mins 3 Clapping Pull Ups 6 Deadlifts (135 / 95) 6 Cleans (135 / 95) 3 Jerks
Pullups, HSPU, KBs Monday August 29, 2011 26 5 rounds for time: 10 pull ups 10 HSPU 10 KB Swings
Med Ball Carry, Drips and KB Swings Saturday August 27, 2011 8 AMRAP 15 mins 200m uneven med ball carry Dips KB swings One person is doing the m-ball carry while the other are doing AMRAP on the exercises.
Power Cleans 3-3-3-3-3 Wednesday August 24, 2011 14
Plated lunges and double unders / target jumps Wednesday August 24, 2011 22 50 Plated Lunges (45/25) 10 Double unders / 20 Target Jumps 40 Plated Lunges 20 DU / 40 TJ 30 Plated Lunges 30 DU / 60 TJ 20 Plated Lunges 40 DU / 80 TJ 10 Plated Lunges 50 DU / 100 TJ
Box Jumps, Pullups, Cleans Tuesday August 23, 2011 26 21-15-9 Box Jumps (24/18) Pull ups Cleans (135 / 95)
Team Killer Bear (aka Kage) Saturday August 20, 2011 12 20 push press 20 box jumps 50 PT weighted bear crawl (x2) 50 double unders row 500m Then row 500 m 50 double unders 50 PT weighted bear crawl (x2) 20 box jumps 20 push press All 4 work their way through exercises at the same time, but must start one at at time and may not move to the next until the member ahead has finished. Entire team must complete 1st series before 1st member can start next.
Twisted Cindy Friday August 19, 2011 22 AMRAP 20 mins 5 pull ups 10 push ups 15 squats At the top of every minute complete 5 ball slams. Start WOD w/ 5 ball slams
Pushups, OHS, and 200m Run Thursday August 18, 2011 29 5 Rounds 15 Pushups 10 OHS (95m/65w) Run 200m
Rows and Cleans Wednesday August 17, 2011 13 Partner WOD On a 15 minute running clock One partner rows, while the other does cleans (135m/95w). Score is distance rowed & # of cleans accumulated in 15 mins.
Back Squat 5-5-5-5-5 Tuesday August 16, 2011 8
HSPU, KBs and Get Ups Monday August 15, 2011 24 AMRAP 15 mins 3 HSPU 12 KBs 5 Get ups
Handstands and Sit-ups Monday August 15, 2011 16 4 Rounds 30 sec handstand hold 15 sec rest 30 sec sit-ups 15 rest Score is total sit-ups
Team The End Saturday August 13, 2011 9 20 cal row 30 wall balls 20 toes to bar 30 box jumps 20 SDHP 30 burpees 20 push press In the last round only: sandbag carry (team) The End 1 3 mins AMRAP rest 1 min The End 2 6 mins AMRAP rest 2 mins The End 3 The entire WOD For time, then carry sandbag 200m as a team
OHS and Push-ups Friday August 12, 2011 21 100 OHS (95/65) *Must perform 5 push-ups at the top of every minute
Row, Med Ball Slams, Wall Balls, Sit-ups, Box Jumps and Burpees Thursday August 11, 2011 31 500m row 25 med ball slams(20m/14w) 25 wall balls 50 sit ups 50 box jumps 50 burpees 500m row 50 burpees 50 box jumps 50 sit ups 25 wall balls 25 med ball slams 500m row
Fight Gone Bad Monday August 8, 2011 29 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Fran, Karen and Grace Saturday August 6, 2011 10 Teams of 3 Complete Fran, Karen and Grace Each person will complete one of the above WODs One person works at a time. Fran 21, 15, 9 Thrusters (95/65) Pull-ups Karen 150 wall balls (20/16) Grace 30 clean and jerks
1 RM Deadlift Friday August 5, 2011 16
100 KB Swings for Time and Thrusters Friday August 5, 2011 17 100 KB Swings but you must complete 4 thrusters at the top of every minute The WOD starts with thrusters Then run 800 meters
3 mins v-ups Friday August 5, 2011 17
Tire Slams, Med Ball Situps and Back Squats Thursday August 4, 2011 17 10 Rounds 10 tire slams 10 med ball sit-ups 10 back squats
Press 5-5-3-3-1 (increasing weight) Wednesday August 3, 2011 23
500m Row Sprints Wednesday August 3, 2011 24 8 rounds 4 each partner one goes while the other rests
Pullups, Lunges, Push-ups, Running Chipper Tuesday August 2, 2011 26 Chipper for time: Run 200m 15 pullups / ring rows 100 walking lunge steps 15 pullups / ring rows Run 400m 15 hand release pushups (games standard) 100 walking lunge steps 15 hand release pushups Run 200m
Front Squats, Pull Ups and Jumping Squats Thursday July 28, 2011 22 5 Rounds 400m run 21 front squats (95/65) 10 pull ups or ring rows 10 jumping squats
Tabata Situps with a Twist Wednesday July 27, 2011 22
Burpees and Deadlifts Tuesday July 26, 2011 24 AMRAP 12 Mins 3 inverted burpees 5 burpees over bar 7 deadlift (185/115)
Deadlift 5x5 Monday July 25, 2011 28 Deadlift 5-5-5-5-5
Box Jumps, Ring Rows, Pushups, and Run/row Monday July 25, 2011 29 For Time: Run / row 200m 21 Box Jumps Run / row 200m 21 Ring Rows Run / row 200m 21 Box Jumps Run / row 200m 21 Push Ups
Oly/KB Clinic Saturday July 23, 2011 11 Oly Skill Transfer Snatch Push Press Overhead Squat Pressing Snatch Balance Heaving Snatch Balance Snatch Balance - Jumping to landing Kettle Bells Swing - Russian - American Turkish get ups Sntach