Strength:
Split Jerk - Set a new 1 Rep Max
WOD:
"Fractured Fran"
5 Rounds for Time of:
- 9 Thrusters, 95 lbs
- 9 Pull-ups
(Compare time to last "Fran" 30 October 2009...the amount of work is identical...thoughts?)
Post weight and time to comments.
Friday, November 13, 2009
Thursday, November 12, 2009
Friday, 13 October 2009
Strength:
Deadlift - Set a new 3 Rep Max!
WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips
Post weight and time to comments.
Deadlift - Set a new 3 Rep Max!
WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips
Post weight and time to comments.
Tuesday, November 10, 2009
Wednesday, 11 October 2009
WOD:
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows
Post time to comments.
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows
Post time to comments.
Monday, November 9, 2009
Tuesday, 10 November 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Sunday, November 8, 2009
Monday, 9 October 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)
Post weight and time to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)
Post weight and time to comments.
Friday, November 6, 2009
Saturday, 7 October 2009
Strength:
Shoulder Press - 3 x 3
WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups
Post weight and number of rounds to comments.
Shoulder Press - 3 x 3
WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups
Post weight and number of rounds to comments.
Thursday, November 5, 2009
Friday, 6 November 2009
Strength:
Deadlift - Set a new 1 Rep Max
WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Deadlift - Set a new 1 Rep Max
WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Tuesday, November 3, 2009
Monday, November 2, 2009
Tuesday, 3 November 2009
Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups
Post weight and time to comments.
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups
Post weight and time to comments.
Sunday, November 1, 2009
Monday, 2 November 2009
Strength:
Back Squat - Set a new 1 Rep Max
(Use a box and bands if you have them)
WOD:
Max Reps in 10 minutes:
- Move 135 lbs from ground to overhead any way possible while utilizing safe and proper technique
Post weight and method/reps to comments.
Back Squat - Set a new 1 Rep Max
(Use a box and bands if you have them)
WOD:
Max Reps in 10 minutes:
- Move 135 lbs from ground to overhead any way possible while utilizing safe and proper technique
Post weight and method/reps to comments.
Friday, October 30, 2009
Saturday, 31 October 2009
Strength:
Push Press - 3 x 3
WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
Post weight and times to comments.
Push Press - 3 x 3
WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
Post weight and times to comments.
Thursday, October 29, 2009
Friday, 30 October 2009
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
"Fran"
21-15-9
- Thruster, 95 lbs
- Pullups
Post weight and time to comments.
Deadlift - Set a new 3 Rep Max
WOD:
"Fran"
21-15-9
- Thruster, 95 lbs
- Pullups
Post weight and time to comments.
Tuesday, October 27, 2009
Wednesday, 28 October 2009
Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
Monday, October 26, 2009
Tuesday, 27 October 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Sunday, October 25, 2009
Monday, 26 October 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups
Post weight and time to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups
Post weight and time to comments.
Friday, October 23, 2009
Saturday, 24 October 2009
Strength:
Shoulder Press - 3 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Post weight and number of rounds to comments.
Shoulder Press - 3 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Post weight and number of rounds to comments.
Thursday, October 22, 2009
Friday, 23 October 2009
Strength:
Deadlift - Set a new 5 Rep Max!
WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps
Post weight and time to comments.
Deadlift - Set a new 5 Rep Max!
WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps
Post weight and time to comments.
Tuesday, October 20, 2009
Wednesday, 21 October 2009
Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post weight and time to comments.
Monday, October 19, 2009
Tuesday, 20 October 2009
Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Sunday, October 18, 2009
Monday, 19 October 2009
Strength Work:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Tyler"
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post weight and time to comments.
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