Mwod: Standard
Dynamics: Standard
WOD: 8 RFT
8 DB weighted Sit-ups
8 DB Step ups
8 burpees
Thursday, February 24, 2011
Tuesday, February 22, 2011
Lift, Clean, Squat, Press
MWOD: Standard
Dynamics: Standard
3-5 RFT7 DB Swings
7 Hanging Power Cleans
7 front squats
7 push press/jerk
Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 Military Style sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed should be posted.
(For those few here last year, compare to March 2010 below)
______________
March 2010 Time and Rounds
Barbie: ?
Steven: 8:58 - 5 rounds
Jerry: 9:53 - 6 rnds
Thursday, February 17, 2011
Press, Pull, Sit
MWOD: Standard
Dynamics: Standard - No pullups though
WOD:
9/12 min AMRAP
9 Push Press (65/45#)
12 Pullups (standard or Supine)
15 sit-ups (Military)
Dynamics: Standard - No pullups though
WOD:
9/12 min AMRAP
9 Push Press (65/45#)
12 Pullups (standard or Supine)
15 sit-ups (Military)
Tuesday, February 15, 2011
Jump,Swing,Pull
MWOD: Standard
Dynamics...1 round/15 reps per movement
WOD: For Time
21-15-9
Box Jumps (30/24")
Kettlebell swings (55/35#)
Sumo Deadlift High Pull (65/45#)
Dynamics...1 round/15 reps per movement
WOD: For Time
21-15-9
Box Jumps (30/24")
Kettlebell swings (55/35#)
Sumo Deadlift High Pull (65/45#)
Thursday, February 10, 2011
Downward Spiral
MWOD: Standard
Warm-up- Standard
WOD: For Time:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (DB or barbell)
Pushups (hands off of ground at bottom)
Squats
Warm-up- Standard
WOD: For Time:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (DB or barbell)
Pushups (hands off of ground at bottom)
Squats
Tuesday, February 8, 2011
payback
MWOD: Standard
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)
Friday, January 28, 2011
Sunday - Run day
MWOD: Standard
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run
Thursday, January 27, 2011
Crazy Thursday
MWOD: standard Perfect Stretch in place of Bulgarian squat
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
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