WOD:
Row 5k
Post time to comments.
Tuesday, November 24, 2009
Monday, November 23, 2009
Tuesday, 24 November 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
(Compare to 12 June 2009)
Post number of rounds and total number of pullups to comments.
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
(Compare to 12 June 2009)
Post number of rounds and total number of pullups to comments.
Sunday, November 22, 2009
Monday, 23 November 2009
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 17 April 2009)
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 17 April 2009)
Post weight and time to comments.
Friday, November 20, 2009
Saturday, 21 November 2009
Strength:
Split Jerk - Set a new 1 Rep Max
WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
(Compare to 27 May 2009)
Post weight, round times, and total time to comments.
Split Jerk - Set a new 1 Rep Max
WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
(Compare to 27 May 2009)
Post weight, round times, and total time to comments.
Thursday, November 19, 2009
Friday, 20 November 2009
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
"Christine"
3 Rounds for Time:
- Row 500 meters
- 21 Deadlifts, Bodyweight
- 21 Box Jumps, 24"
(Compare to 15 August 2009)
Post weight and time to comments.
Deadlift - Set a new 5 Rep Max
WOD:
"Christine"
3 Rounds for Time:
- Row 500 meters
- 21 Deadlifts, Bodyweight
- 21 Box Jumps, 24"
(Compare to 15 August 2009)
Post weight and time to comments.
Tuesday, November 17, 2009
Wednesday, 18 November 2009
WOD:
Five rounds for time of:
- Run 400 meters
- 15 Hang Squat Cleans, 95-lbs
Post time to comments.
Five rounds for time of:
- Run 400 meters
- 15 Hang Squat Cleans, 95-lbs
Post time to comments.
Monday, November 16, 2009
Tuesday, 17 October 2009
Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)
Post weight and time to comments.
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)
Post weight and time to comments.
Sunday, November 15, 2009
Monday, 16 November 2009
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Three rounds for time of:
- Run 800 meters
- 30 Pull-ups
- 40 Push-ups
- 50 Squats
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Three rounds for time of:
- Run 800 meters
- 30 Pull-ups
- 40 Push-ups
- 50 Squats
Post weight and time to comments.
Friday, November 13, 2009
Saturday, 14 October 2009
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.
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.
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.
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