WOD 04.14.12

April 14, 2012 § 2 Comments

WOD:
5 Rounds for time:
Underwater swim 25 yards
50 Squats
 
 
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WOD 04.12.12

April 12, 2012 Comments Off

Warm Up:
15 Sumo Squats
20 Mountain Climbers
20 Sit Ups
20 Frog Climbers
10 PVC Pull Overs
 
WOD:
Deck of Cards for time – Perform the number of reps on the card of the exercise at the station you rotate to. Aces are 11 if a Joker is pulled everyone does 15 burpees
 
Box Jumps 24″ / 20″
Wall Balls 20#/12#
Sit Ups
Thrusters 75#/ 45#
Dumbell Push Press 50#/20#
Double Unders
Push Ups
Knees to Elbows (Modify with laying down and holding pole)
Deadlift – 155# / 53# (Girls will use 53# KB)
Rest
 
 

WOD 04.11.12

April 11, 2012 Comments Off

Warm UP:
25 Jumping Jacks
10 PVC Pull Overs
15 Squats
20 Mountain Climbers
WOD:
400m Run
Then 10 Rounds of
10 – Double Unders
10 Lunges Each Leg
10 – KB Clean Jerks
Then
400m Run
Challenge:
3 attempts to post 3 attempt total of Toes to Bar

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WOD 04.10.12

April 9, 2012 § 3 Comments

Warm Up
15 Squats
15 Pushups
15 situps
400m Run

WOD
12 Min AMRAP
9 Pull Ups
15 Hand release pushups
21 Kettle-bell Swings 35#/ 26#

Challenge
50 Wall ball tosses 20#/12#

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WOD 04.09.12

April 9, 2012 § 1 Comment

Warm Up:
300 jump rope
15 PVC pullovers
10 Vertical Jumps

Strength:
3-3-3-3-3
Shoulder Press (post load for each set)

WOD:
Hip mobility
Stretching
6 x 400M repeats (45 sec rest between) then;
AFAP 15 butterfly sit-ups, 15 grass hoppers, 15 sit-ups

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WOD 04.07.12

April 7, 2012 Comments Off

I had my workout in the hotel fitness center today so I had to be a little creative.

Warm Up:
25 squats
25 pushups
25 grasshoppers

WOD:
For time
21-15-9
Bench press 225#
Squats
Twinkie hugs

WOD 04.06.12

April 6, 2012 Comments Off

Warm Up:
Skip 200M
25 Air Squats
25 Situps
15 Pushups
 
WOD:
For Time:
800m Run
30 Squat Clean Jerks 155#/ 105#
800m Run
 
Challenge:
Do something fun and active today
 

WOD 04.05.12

April 4, 2012 § 4 Comments

Warm Up:
shoulder cirlces
15 PVC Pullovers
Skip 200m
15 Superman
15 KB Deadlift
 
Skills:
Deadlift progression
 
WOD:
21-15-9
Deadlift 225 / 135#
KB Swing 35#
Knees to Elbows
 
Challenge:
400m Run (First 200 backwards, second 200 Forward)
 

WOD: 04.03.12

April 3, 2012 § 1 Comment

Warm Up:
15 Squats
800m Run
15 Pushups
 
 
WOD:
“Fight Gone Bad”
3 Rounds – 1min at each of 5 stations with a 1min rest between rounds.  Score is total reps for all rounds.
1. Wall Balls 20# / 12#
2. Sumo Deadlift High-Pull 75# / 45#
3. Box Jumps 20″
4. Pushpress 75# / 45#
5. Mountain Climbers
 

WOD 04.02.12

April 1, 2012 § 1 Comment

Warm Up:

150 Jump Rope
15 Squats
15 Burpees
10 PVC Pull Ups
WOD:
“Josh”
21 Overhead Squats 95#
42 Pullups (scale with jumping Pullups)
15 Overhead Squats 95#
30 Pullups
9 Overhead Squats 95#
18 Pullups
Modified:
21 Overhead Squats
42 Situps
400m Run
15 Overhead Squats
30 Situps
400m Run
9 Overhead Squats
18 Burpees
200m Run
Challenge:
200m Farmer Walk
“A man is not old until regrets take the place of dreams.”

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