Friday, August 29, 2014

Power Clean (3-3-3-3-3)
Metcon (Time)
Complete 9 rounds for time:

50/25 lbs DB Thrusters –  5 reps
Strict Chin Ups – 5 reps
Burpees – 5 reps

Thursday, August 28, 2014

Metcon (AMRAP - Reps)
In front of a clock set for 12 minutes:
1 minute of 115#/ 75# power snatches
1 minute of sit-ups
2 minutes of 115#/ 75# power snatches
2 minutes of sit-ups
3 minutes of 115#/ 75# power snatches
3 minutes of  sit-ups

* total # reps -1 snatch = 1 rep
                       -5 sit ups =1 rep
Metcon (AMRAP - Reps)
AND/ OR

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

Tuesday, August 26, 2014

Deadlift (5 x 3 @ 85% of 1 RM)
supine ring row (3 x max reps)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 8 minutes of:

155/95 lbs Power Cleans to Push Press – 5 reps
Ring Dips – 5 reps

Monday, August 25, 2014

Front Squat (15×2 @ 70% of 2 RM Front Squat (60 sec)
Metcon (AMRAP - Reps)
Complete 4 rounds:
225 lbs Bench Press – max reps
Strict Pull Ups – max reps
20/14 lbs Medicine Ball Sit Up Throws – 15 reps

*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

Post total number of reps on bench & pull ups to comments

Thursday, August 21, 2014

Front Squat (2, 2, 2, 2, 2)
Bench Press (5, 5, 5)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:

185 lbs Hang Power Cleans – 5 reps
Supine Ring Pull Up – 7 reps
24″ Box Jump – 9 reps

Tuesday, August 19, 2014

Power Clean (70% 1RM 4-4-4-4-4)
Metcon (Time)
21, 15, 9 reps of:
135 lbs Push Press
Ring Dip
Burpee
Calorie Row

Monday, August 18, 2014

Bench Press (Bench Press 8×3 @ 70% of 1 RM (90 secs rest))
Metcon (Time)
Complete 7 rounds for time:

1.5/1 pood One arm KB power snatch (RT) – 7 reps
1.5/1 pood One arm KB power snatch (LT) – 7 reps
Strict pull ups – 7 reps

Friday, August 15, 2014

Metcon (AMRAP - Rounds and Reps)
8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)

Thursday, August 14, 2014

Kettlebell Snatch (2 min max rep)
Metcon (AMRAP - Reps)
10 1-minute rounds of:
315#/ 255# deadlifts, 3 reps
10 DU's
Max reps burpee

Rest 1 minute between rounds. Post number of burpees completed each round to comments.

Tuesday, August 12, 2014

Deadlift ( (8×2 (80%))
Metcon (AMRAP - Reps)
Tabata (20 secs on/10 secs off)
8 rds of each movement
Chest To Bar
Ring Dips
Front Squats (45)
Box Jumps (24/20)

Monday, August 11, 2014

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Friday, August 8, 2014

Happy Friday!

FRI8814
319 Warm Up
Mobility x 10min
400m Run
10 Push-Ups
10 Pull-Ups
500m Row
1min Handstand
10 Ring Rows
40 Double Unders
Bar Play (time on the bar)
4 min on the clock - use entire length of pull-up bar to move any way you choose, only rule is keep your feet off the ground for 4 min; any time off the bar is a penalty delay start time for METCON

METCON: SQT (Time)
Three rounds for time of: 
10 Ground to Overhead, 95# / 65# 
200 yard Shuttle sprint, 50 yards x 2

Thursday, August 7, 2014

KB Day!


WATCH THE ABOVE VIDEO PRIOR TO WOD

THURS8714
Hurdles 1
Run 200m
Hurdles - over/over - straight ahead
Run 200m
Hurdles - over/over - lateral R & L
Run 200m
Hurdles - over/under - under hi - bear crawl
Run 200m
Hurdles - over(high)/under(low - belly cannot touch floor)
Run 200m
Hurdles - over(Jump low)/under(high - bear crawl)

Deep 6 (Time)
5 Rds for time of:
Perform all reps on one side, repeat on other side, do not set KB down
5 SA Swings
5 SA KB Cleans
5 SA KB Front Squats
5 SA KB Shoulder Press
5 SA KB Snatch
1 Turkish Get-Down
24kg/16kg; 16kg/12kg for weight options, must use same weight for all lifts
KB touching ground at any time = 5 Burpee penalty after completion of 5 rounds, must be completed before "time"

Wednesday, August 6, 2014

A little Active Recovery for your Wednesday, Humpday

NO, this is not an endorsement for car insurance! Enjoy the WOD!

WED8614 AR
Foam Roll & Mobility for Active Recovery

Metcon (20 Rounds for time)
Row Intervals - 200m Repeats, 1 min turn-over for as long as can maintain same 200m pace, done once time is 10% slower or more or 20 rounds, whichever comes first

Tuesday, August 5, 2014

Tuesday is a good day to Press Heavy!

Partner Rowees
With a partner: 3 Rds, NFT, of:
250m Row
10 Burpees
Rower occupied at all times
Push Press (5 x 5, rest 1 min between efforts)
Metcon (AMRAP - Reps)
15min AMRAP:
1 Rope Climb
10 HSPU
15 Box Jumps 24/20"

Monday, August 4, 2014

Monday, DU Fun Day

1Warmup
3 Rounds of:
400m Run
10 DU's
10 Sit-ups
10 KB Swings @ 1.5/1 pood
Front Squat (5 x 5 Increasing Reps, E2MO2M x 10min)
Metcon (Time)
DU Fun
EMOM - 3 Squat Cleans @ 135/95
Perform DU's for remainder of minute, continue WOD until complete 150 DU's