The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.
11/9/12
SWOD:
15:00 to reach a max Clean and Jerk
WOD:
10 hang cleans 155/115/75/55
10 burpees
every 3 minutes for 21 minutes
11/8/12
A few reminders about using chalk. Try and keep the chalk in the bucket. Chalk up your hands and then pat them off by clapping them together while your hands are still in the bucket. Use a lot of chalk when you are lifting, or on the rings doing muscle ups. DO NOT USE TONS OF CHALK WHEN DOING KIPPING PULL-UPS!! If you are kipping you want your hands to slide around the bar. If you use a ton of chalk and you have a violent kip, big chance you will tear your hands if you are doing a lot of pull-ups. If you use chalk on pull ups, pat them until you can barely see the chalk anymore, that coupled with good hand maintenance is why many cross fitters rarely tear their hands after they have become tougher.
Nobody likes this….
SWOD:
Strict Press 5-5-5-5
WOD:
“Helen”
Run 400
21 KB Swings
12 Pull ups
3 rounds for time.
11/7/12
20 minute am rap of:
10 Pull ups
5 thrusters 95/55
5 Burpees
5 Wall Ball shots
11/6/12
3 rounds for time:
20 Front Squats (CFG)
Male- body weight/ Female- 75% body weight
Run 800M
11/5/12
21-18-15-12-9-6-3
SDHP
Box Jumps
11/3/12
20 minute amrap of:
5 Pull ups
5 Burpees
10 Push ups
5 burpees
15 airsquats
5 burpees
open gym from 10:30-11:30, Hit a workout you missed this week or attempt a PR
Congrats to Teletha Leonard for hitting a Deadlift PR of 230 lbs!
Coach Beth Ann (Beast Ann) @ the heartwod!
11/2/12
“Kelley”
5 rounds for time of:
400 m run
30 box jumps
30 wall ball shots
Beth from RCCF demolishing at the HeartWod
11/1/12
Great turnout for the Halloween Wod.
Always a great time getting to see our Friends from Rock City CrossFit!
“Grace”
30 C&J for time 135/95/65
SWOD:
Bench Press your body weight for max reps, do a set at half your bodyweight for max reps (have a spotter)
Squat your body Weight for max reps
Dead lift your Body weight for max Reps (start from top position, end at top position, do a rep every 3 seconds and stop when form suffers)
10/31/12
Halloween Wod .
The Halloween event will be at the WLRCF box and the first heat will start at 6:15 pm
The Wod will be unveiled just before the first heat…Be ready for anything.
Costumes are encouraged and prizes will be given away!
See you there!
10/30/12
WLRCF’s Chad Cumming killin it at the Heartwod
“WOOD CHIPPER”
10 wall ball shots
10 burpees
5 deadlifts @ 135/95
5 ball slams
Run 200 m
8 rounds for time
Halloween Wod on Wednesday Oct 31st @ 6:00pm. Multiple boxes competing and prizes to be given away! follow the link for more info! See you there! http://wlrcrossfit.com/halloween-wod/
10/29/12
SWOD:
Push Jerk 5-5-5-5-5
WOD
21-15-9
Strict pull ups
KB Swings
Wall ball shots
10/27/12
FIRE BREATHER CHALLENGES
Can you do this?
We will begin adding “WLRCF – Unique” challenges for members and coaches to complete. We will post up a new challenge every month until we have a white board full of them. A call to action like this known as a Fire-breather Challenge. We will post up each new challenge on the Chalkboard at the box. Take a few minutes before or after class to hit one. open box is another great time to attempt them. We don’t know of any other boxes doing this yet, so lets set a trend and have a lot of fun doing it!
Your first challenge is in the picture below:
SWOD:
OH Squat 5,5,3,3,1,1,1
PARTNER WOD:
Run 400 m
Double Unders
4 rounds.
One person will run 4oo m while the other completes max double unders.
Score = lowest time and total double unders
*If you are competing in the heartwod, we recommend you come in during open box hour and work on mobility with a coach.
10/26/12
SWOD:
Deadlift- 5-5-5-5 @ 70%
WOD:
1,2,3,4,5,6,5,4,3,2,1
Squat clean 135/75
do 2 double unders for each clean you complete
Cash out: run 400m
10/25/12
Wod:
Skill: The power clean
“Mr. Rogers”
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:
Kettlebell swings 53/35
ring dips or 2 X push ups 20,18,16, etc..
wall ball shots10/24/12
10/23/12
SWOD
Pull ups 3 x max
Bench Press 5 x 3
WOD
15 Minute amrap
10 double unders
10 push ups
10 KB Swings
10/22/12
SWOD:
Push press 3-3-3-3-3
WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
10/20/12
Bring a buddy 3
100 wall ball shots
75 ground to overhead 45 lb plate/ 25 lb plate
50 T2B
25 pull ups
run 200 m
“for time”
10/19/12
SWOD
max out on dead-lift 1RM
WOD
“Tabata T-Rex”
burpees
squats
sit ups
push ups
20 seconds on/10 seconds off, 8 rounds each exercise
10/18/12
“Nancy”
15 OH squats @ 95/65
Run 400 meters
5 rounds for time.
10/17/12
“Fran”
buy out = run 200 m + 20 wall ball shots
3 rounds for time
35 minute cap
10/16/12
Strength: Deadlift – Work up to a 5 RM
5-5-5-5
15 Minute AMRAP
10 Sumo Dead Lift High Pulls 115M/75W
10 Box Jumps 24M/20W
10/15/12
Strength
Back squat 3×5
Press 3×5
(go as heavy as possible and record your weights)
Wod:
sprint 100 m
rest 30 seconds
five rounds
(record your fastest time)
then
20,15,10,5
of kb swings and double unders
for time
10/15/12
Strength
Back squat 3×5
Press 3×5
(go as heavy as possible and record your weights)
Wod:
sprint 100 m
rest 30 seconds
five rounds
(record your fastest time)
then
20,15,10,5
of kb swings and double unders
for time
10/13/12
Bring a buddy #2
100 burpees
5 toes to bar every minute
Cash out:
Equipment carry
(4/2) 10 lb plates
(1) 20 lb ball
10/12/12
* each wod for time
Wod 1:
15 deadlifts @ 135/115
20 double unders
5 rounds
Wod 2:
21-15-9
step ups on a 20″ box with a 45/25 plate
jump squats
push ups
Wod 3:
run 300 m with a ball 20/14
clock will continuously run, average all three of your times
10/11/12
Buy in:
25 wall ball shots 20/14
25 Ball slams 20/10
Work:
600 m run
20 kb swings
15 TTB/KTE
Buy out:
25 wall ball shots
25 Ball slams
All for time:)
10/10/12
Strength: Bench Press 4 x 5
WOD:
155/135/85 Hang- Squat clean 10-reps
Run 300 m
10 Box Jumps 20″
3 rounds for time
10/9/12
Complete for time:
100 burpee-pull ups -Rx
(Scaled)
10 burpees
10 band pull ups
10 rounds for time
10/8/12
Congrats to WLRCF member Jeff English and his new bride Codi Goins ( Now English)!
Skill / Strength
Back Squat 6×6
“English”
15 minute amrap of:
20 wall ball shots 20/14
20 double unders
10 box jumps 24″/20″
10/6/12
Bring a buddy day
Gotta show up to experience it!
10/5/12
“If you are attempting the double under challenge at the end of the wod, feel free to bring a long sleeve shirt or tape up your whip areas before you attempt it”
“Helen”
400m run
21 KB swings
12 pull ups
3 rounds for time.
Record your time to BEAST BOARD #2
Then:
100 double unders/300 singles
For time
10/4/12
Today is Charles’ last day to teach at WLRCF until March. Charles has left a mark on all of our hearts and a stabbing pain in our muscles after we do one of his work-outs. We will miss him dearly while he is gone, (even tho most of us are afraid to hug him for fear of being crushed.)
“Healy TO THE DEATH”
300m equipment carry (53lb kettle bell, 20 lb medicine ball, and (2) 10 lb plates)- between two people
42 KB Swings
42 Wall Balls
42 Burpees
300m/30/30/30
300m 18/18/18
partners alternate using the same kettle bell and wall ball, but can do burpees at the same time.
10/3/12
Deadlift-Shrug 5-5-5-5-5 @ 80% (be explosive)
Then: Complete for time
“running into a wall”
20 wall ball shots
200 m run
15 wall ball shots
200 m run
10 wall ball shots
200 m run
15 wall ball shots
200 m run
20 wall ball shots
- Men: 20# ball + 10′ shot / Women: 14# ball 8′ shot
10/2/12
One of the most common questions asked during our Fundamentals series is “What’s up with everyone wearing Chucks?” or “Do shoes matter?”….Hellz yes they do.
Lets look at this from a purely performance and anatomy view.
We want to train and lift in a shoe that promotes good biomechanics of the foot and power transfer to the ground. Running, or “Squishy” shoes dont give us an acceptable base for that, by absorbing force from the foot.
Additionally, the thick heel automatically puts you at a disadvantage for driving through the heels. The heel is usually much thicker and higher than the forefoot of the shoe, shifting you unnaturally to your toes. We all know the shame of being on our toes while performing lifts. Double-unders, running, and box jumps are a few incidents when being on your toes (or forefoot) is desired and accepted. However, the majority of the time we want to drive through our heels to transfer the most force to the ground. I haven’t even mentioned the lateral or side-to-side instability that is absorbed by the comfy cushioned sole shoes, but it’s time to move on. Whether you are deadlifting, cleaning, or squatting you want a thin, flat, hard soled, minimalist shoe to transfer the maximum amount of force to the ground through the heels. This means moving heavy loads more efficiently.
From an anatomy viewpoint, cushy shoes will also shorten the “heel cord” or the achilles tendon and calve muscle complex. This is a big part of why I see limited range of motion in the knees and ankles of athletes.
To keep from a lengthy post: 1. get some minimalist shoes (chucks and innovates are great) 2. do crossfit in the minimalist shoes…That is all
“Healy to the max”
21-15-9
overhead lunges with barbell 45/25
toes to bar
KB Swings 53/35
10/1/12
Front squat 6-6-6-6
“Jack-Attack”
20 pull ups
20 shoulder-to-overhead (push press or push jerk or split jerk) 95/55
5 Burpees to box jump 20″ Stand up on the box”
3 rounds for time
9/29/12
“Buddy 1″
One partner will perform
10 box jumps
10 burpees
Run 200 meters
While the other partner performs
Wall Ball Shots
4 rounds each for time
Score is the difference between your teams time and total Wall Ball Shots Performed
9/28/12
Intermittent fasting is growing pretty fast in the fitness world. This is a nutrition method in which you fast for 16 hours and eat for 8 hours. I decided to give it a try before I formed an opinion. Since I am against doing anything in a half-assed manner, I mad sure to stick exactly to the plan.
To keep it brief, I workout at 11:00, then I eat from noon-8pm and fast from 8pm-noon the next day.
-There are a few particulars like amino acids, vitamins, and nutrient balances that I haven’t included to save a lengthy post.
Results:
*the first week sucked, low energy, low numbers in the gym, my cardio sucked
* the second week was awesome sauce, Energy like an 8 year-old on espresso and my weights were back to manly numbers again.
* Best Part…. I started with my winter 4 pack and now after 2 weeks, I am greeting my 6-pack and obliques like lost friends
I am going to continue using Matt’s method of fasting until the HeartWOD…I am already hitting new PR’s like a machine this week.
“fran”
12-15-9 of thrusters and pull ups
then run 1600m
Record both times
9/27/12
I like the story of Moses.
A good coach is the one leading his people through the desert to the oasis. In the land of mirages and confusion, its his job to know where they are going, and back-build a path to get them there.
He doesn’t have time to wonder around for 40 effing years not really knowing whats going on. (props to Moses though, I would have died or eaten some-body)
Should I program cleans tomorrow? or should I go into teaching the clean as a skill and why it is important to achieve triple extension in the clean? How it applies to lifting your child, your sprinting, or maintaining your low back safety.
A good coach has a reason for everything he does, there are no mistakes or “because I said so”s. He knows where you are going as a athlete and as a CrossFitter.
“A good Coach doesn’t look at his feet, he looks at the horizon”.
“The Ghost of Eric Wyles”
12:00 Partner amrap
*Rack position hold (135/85)
*Burpees
One person holds the barbell in the racked position while the other does burpees.
Once the barbell can be held no longer, partners will alternate roles.
Score is total number of burpees combined.
9/26/12
Dammit Wes, I thought you were my friend”
3 rounds for time
95/65
15 OH squats
15 Pull ups
15 Push jerks
15 Knees to Elbows
15 Squat Cleans
9/25/12
“fight gone weird”
1 minute stations of:
Air squats
KB lunges
double unders
sit ups
Complete the cycle 4 times with 1 minute between each cycle. Score will be total reps.
9/24/12
“21 minutes in Heaven”
7 sets (start a new round every 3 minutes)
10 hang power cleans (155/95)
10 burpees
Complete all repetitions even if the timer runs out!
9/22/12
Closed for conquer the Gauntlet
9/21/12
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:
Kettlebell swings 53/35
pull ups (not kipping if possible)
double unders
9/20/12
“Just When you thought”
One Minute On…One Minute Off…for 10 minutes.
20 Squats
15 push ups
*You have 1 minute to get 20 air squats and 15 push ups. If you do not get the prescribed reps in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 16 minutes.
Perform 8 Burpees for every penalty at the end of the WOD for time.
9/19/12
Skill
HSPU 5-5-5
WOD
“Elizabeth”
Clean
Ring Dips
21-15-9
9/18/12
Skill
5:00 AMRAP of:
2 Powercleans
2 Front Squats
2 Push Jerks
18-15-12-9-6-3 of:
Deadlift (225/95)
Lateral Burpees
9/17/12
Skill
Front squat:
5×3 pause squats (5sec at the bottom) keep chest up
Wod
“ridin on twentys”
20 box jumps 24/20″
20 wall ball shots 20/14
20 jump squats
3 rounds for time
9/15/12
Skill:
Deadlift
3 3 1 1 1
“STFU and deadlift”
EMOM
1 deadlift at 65%
1 Burpee
*add a rep to each exercise as each minute passes
9/14/12
Skill
Powerclean 3 3 1 1 1
WOD
“Fight Gone Bad”
3 rounds, rotating each minute of:
Wall ball shots 20/14
SDHP 75/55 (keep good form!)
Box Jumps 20″
Push Press 75/55
Double unders
rest 1 minute between rounds.
Score= reps performed
9/13/12
“WLRCF Conditioning”
100 burpees for time
5 toes to bar each minute on the minute
for 20 minutes
9/12/12
“CHA”
Complete three rounds for time of:
10 ring rows
20 wallballs (M:20#/W:14#)
30 kettlebell swings (M:53#/W:35#)
40 mountain climbers
50 air squats
9/11/12
“HEAL….Y?”
4 (4 minute amraps)
7 thrusters 95/65
7 pull ups
rest 1 minute between amraps
While one person hesitates because he feels inferior, the other is busy making mistakes and becoming superior
— Henry C. Link
9/10/12
“Smelen”
3 rounds for time of:
400 meter run
5 front squats M-155/135 F- 95/65
20 KB swings
5 Deadlifts using squat weight
9/08/12
Partner WOD
100 pull ups
100 push ups
100 squats
5 burpees every minute on the minute
1 person works at a time
9/07/12
Every 3 minutes for 21 minutes:
1Press
2 Push Press
3 Push Jerk
8 burpees
Cash out:
run 600 m
9/06/12
“10 hand stand push ups/modified push up buy-in (5 for ladies)
then:
12 minute amrap
7 chest to bar pull ups
14 KB Swings 53/35
21 double unders
Winner of the acupuncture is Sara Cumming! She went form a 23:14 karen time to 12:58 in 3 weeks!
9/05/12
“Karen”
150 wall ball shots
then:
Deadlift 5 5 5 5 5
use only a moderate weight and focus on the movement mechanics
9/04/12
Sweat for a cause was a huge success!! Thanks again everybody!
“HEALY”
4 sets of 4 minute amraps
5 burpees
3 squat cleans 115/65
2 push jerks 115/65
1 minute rest between each amrap
9/03/12
“Sweat for a cause”
“Partner Bull”
2 Rounds
200 Double Unders
50 Overhead Squats (135, 95)
50 Pullups
Run 1 mile
post times to comments.
For this workout, you can split the work between you and your partner in any way you choose. You will run the mile (4 laps) together for both rounds. There will only be one bar per team.
:OR:
“Josh”
1 round for time of”
21 oh squats
42 pull ups
15 oh squats
30 pull ups
9 oh squats
18 pull ups
9/01/12
“FRONNING”
every 3 minutes begin a new round of:
10 Hang cleans (M 155/135, F 95/65)
10 burpees.
Complete 7 rounds
8/31/12
“Mr. Rogers”
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:
Kettlebell swings 53/35
ring dips or 3 X push ups 30,27,24, etc..
wall ball shots 20/10
An interesting Video …
8/30/12
“full frontal”
50 front squats at 135/95/65
20 burpees every time you put the bar down.
8/29/12
Bear Strength
300 meter run. Record your time
Squat 5-5-5-5-5
Push Press 5-5-5-5-5
Dead Lift 5-5-5-5-5
8/28/12
“Grace”
Clean and Jerk 30 reps for time
M=135/95 F=65/35
Then 15 minute AMRAP of:
10 Air Squats
10 burpees
20 mountain climbers
8/27/12
“Shit Sandwich”
25 walking lunges
20 pull ups
50 jump squats
20 double unders
25 ring dips/ push ups
20 knee to elbows
30 kb swings
30 sit ups
30 wall ball shots
600 m run
8/25/12
Cindy
20 minute amrap of:
5 pull ups
10 push ups
15 squats
8/24/12
Locked
8/23/12
“Once Daily”
100 pull ups
100 push ups
100 air squats
50 burpees
8/22/12
Push Press3-3-3-3-3
Then:
Run 100 m
40 Kettle Bell Swings
Run 200 m
20 Kettle Bell Swings
Run 300 m
Max Pull ups
Run 200 m
20 Kettle Bell Swings
Run 100 m
40 KettleBell Swings
8/21/12
Set a PR on the Dead-Lift
8/20/12
8/18/12
8/17/12
The kipping pull up progression
8/16/12
Skill-Deadlift
Deadlift 5-5-5
Push press 5-5-5
8/15/12
Who can think at a time like this?!
10,9,8….1
kettle bell swings 53/35
burpees
box jumps 24/20
8/14/12
“Beiber Fever”
Bench Press 5-5-5
“record your 5 rep max weight”
Then
20 minute AMRAP of:
5 Pull ups
10 ring rows
20 push ups
Run 200 m
8/13/12
“Backy”
Back Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
150 wall ball shots
20/10
8/11/12
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
50 mountain climbers
22 lunges
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Dynamax ball (20/10) . Once Partner #2 returns from the run, Partner #1 will grab the Ball and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
8/10/12
“Locked”
8/9/12
Mobility “opening up the shoulders”
Run 600 meters
20 pull ups
30 push ups
20 Min AMRAP
8/8/12
“MAMACITA”
5 front squats
20 ball slams
10 knees to elbows/toes to bar
5 rounds for time
8/7/12
“Watch this Bubba”
Push Press 8
Push Ups 12
Kettle Bell Swings 16
Kettle Bell SDHP 20
Plank 30 seconds
25:00 AMRAP
This workout will begin with a larger load that is placed mainly the shoulders. As you move from one exercise to the next, the load may decrease, but the distribution across muscle mass will increase. Basically, “As you fatigue, we lighten the load but add more reps and recruit more muscle groups to maintain intensity.”
– the more you know:)
8/6/12
“I love my medicine ball I’ll never let it go”
15 wall ball shots
run 200 meters with the ball
30 medicine ball cleans
run 400 meters with the ball
45 air squats
run 600 meters with the ball
3 rounds for time
8/4/12
Burpees WTF
1 pull up
2 muscle ups/ ring dips
3 SDHP with a kettle bell 53/35
4 push ups
5 lunges
6 wall ball shots
1 burpee
* at the end of each round add one burpee at the end, so that round two will have 2 burps, round three has 3 burps, and so on.
25 minute amrap
8/3/12
“Queen Elizabeth”
21-15-9x reps
Power Clean (135/95/65)
Jump Squats
Cash out- 50 Double Unders
8/2/12
Push press 2-2-2-2-2-2-2 reps
8/1/12
“Lauri”
3 rounds for time:
Run 600m
Pull-ups 30x
Sit-ups 30x
Ring dips 30x
7/31/12
“Luck be a lady”
6 Rounds for time:
Deadlift 13x (Body weight)
Burpees 13x
Pushups 13x
Box jumps 13x
Walking lunges 26x
7/30/12
“Run and Gun”
1 round for time (95/65/45lbs):
Thrusters 12x
Jump rope 100
Hang cleans 3x
Run 200m
Thrusters 9x
Jump rope 100
Hang cleans 6x
Run 400m
Thrusters 6x
Jump rope 100
Hang cleans 9x
Run 600m
Thrusters 3x
Jump rope 100
Hang cleans 12x
7/28/12
“2 Chains”
5 rounds for time:
Knees to elbows 50-40-30-20-10x
KB swings 10-20-30-40-50x
7/27/12
“Choo + Choo = Train”
10 rounds:
100 meters sprint
10 pull-ups
100 meter sprint
10 burpees
1 minute rest
7/26/12
“Fight gone bad”
5 rounds, rotating each minute
*wall ball shots 20/10
*SDHP 75/55
Box Jumps
Push Press 75/55
Ring rows
1 minute rest between rounds.
Record sor to mywod app, and white board.
7/25/12
Helen + 2
Runn 400 m
21 kettlebell swings
12 pull ups.
7/24/12
15 minutes to find 5 rep max on bench press
bench press 5 5 5 5
3 rounds for time of:
dips 8
push ups 20
600 meter run
7/23/12
15 burpees
5 Power cleans
10 burpees
10 hang cleans
5 burpees
15 deadlifts
using 155/135/95/55
25 minute AMRAP
3..2..1..GO!
7/21/12
LOCKED
7/20/12
skill wod – squat clean
WOD
5 deadlifts
5 SDHP
5 Squat clean thrusters
Round begins every 3 minutes
155/135/95/45
6 rounds
7/19/12
LOCKED
7/18/12
Chelsea
5 pull ups
10 push ups
15 squats
every minute on the minute for 30 minutes
7/17/12
Kelly
400 m run
30 box jumps
30 wall ball shots
5 rounds for time -advanced
3 rounds for time – intermediate
7/16/12
5 rounds:
400 meter run,
30 box jumps @24″,
30 wall-ball shots @20/14LBS
“For time”
Then:
Skill wod :
50 jerks with 95/45
Work on jerk mechanics and pace yourself: jump the weight up, drive the elbows out and catch it in a locked elbow position with the legs split apart, no pressing involved.
7/16/12
Deadlift 10 reps at bodyweight
Jump rope 100 reps
Front Squat 10 reps at bodyweight
Jump rope 100 reps
10 dead-hang pull ups
Jump rope 100 reps
10 dead-hang pull ups
Jump rope 100 reps
Front squat 10 reps at bodyweight
Jump rope 100 reps
Deadlift 10 reps at bodyweight
Jump rope 100 reps
10 clean and jerks at bodyweight
Jump rope 100 reps
“For time”
*girls use 3/4 bodyweight
*30 minute cap
“post results to MyWOD smartphone app“
7/15/12
21-15-9 of thrusters and pull ups
20 wall ball shots
20 box jumps
20 burpees
20 push ups
for time
“post results to MyWOD smartphone app“
7/13/12
WLR Filthy Fifty
50 burpees
50 walking lunges
50 knees to elbows
50 box jumps
50 push ups
50 wall ball shots
50 ring rows
50 kb swings 35/20
50 air squats
50 meter dash
for time
7/12/12
run 200 m
20 sdhp
run 400 m
30 sdhp
run 600 m
40 sdhp
run 200 m
20 kb swings
run 400m
30 kb swings
run 600 m
40 kb swings
use a 53/35 lb kettle bell for sdhp and swings
7/11/12
Run 200 Meters
20 Pull ups
bench press 10 reps at body weight
5 rounds for time
7/10/12
5 hang cleans 135/95
10 push ups
15 jump squats
Run 200 m
20 minute amrap
7/9/12
1-SDHP 95/55/35
2-pull ups
3-wall ball
4-rest
perform one minute of each station for 20 minutes
(WOD Blog was down for a bit fighting a battle with the internet beasts, but we are back and running again!)
7/3/12
10 rounds of:
10 Jerks 135/95
10 knees to elbows
cash out: 100 air squats
for time
7/2/12
70 burpees
60 sit ups
50 KettleBell Swings
40 pull ups
70 push ups
for time
6/30/12
Fran
21-15-9
thrusters
pull ups
6/28/12
run 40o m
21 kettlebell swings 1.5 pood/ 1 pood
21 push ups
21 double unders or 100 regular jump rope reps
5 rounds for time
6/27/12
Desforges
12 deadlifts 225/155
20 pull ups
12 jerks 135/95
20 knees to elbows
5 rounds for time
6/26/12
Skill-Bench Press find your training max
Workout
Bench Press 5
Dips 5
Push Press 5
5 rounds
6/25/12
100 Squat Clean and Jerks
5 burpees on every minute
for time
6/23/12
21-15-9
Deadlift 225
thrusters 95
cash out: run 1 mile under 14 min
6/22/12
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 5 Rounds
- . Wallball Shots: 20 pound ball, 10 ft target. (Reps)
- . Sumo Deadlift High-Pull: 75 pounds (Reps)
- . Box Jump: 20″ box (Reps)
- . Push Press: 75 pounds (Reps)
- . Row: ring rows (reps)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. Total up all of your repetitions for your score.
6/21/12
30 minute amrap
3 bench press (with 5 rep max)
5 24″ box jumps
5 pull ups
run 600 meters
6/20/12
7 rounds
5 push press
10 burpees
20 walking lunges
200 meter row
6/18/12
“Cindy”
Perform as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Work on kipping pull ups for 10 minutes
6/16/12
run 20o meters
50 pull ups
run 200 meters
50 push ups
run 200 meters
50 wall ball shots
run 200 meters
50 jump squats
3 rounds for time
6/15/12
without putting the barbell down:
with 135lbs
5 Deadlifts
5 Power Cleans
5 thrusters
5 Push Press
then:
Run 500 meters
5 rounds for time
6/14/12
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:
Kettlebell swings 53/35
pull ups
wall ball shots 20/10
quickest time 23:00
6/13/12
10 Deadlifts
10 Ring Dips
Run 600 Meters
Jump rope 100 times
6/1/12
“Elizabeth”
Clean 135lbs
Ring Dips
21-15-9
3 rounds for time
“All things are difficult before they are easy”