Wednesday, December 31, 2008

WOD 39

"Annie"

50 Double Unders
50 Sit-Ups
40 Double Unders
40 Sit-Ups
30 Double Unders
30 Sit-Ups
20 Double Unders
20 Sit-Ups
10 Double Unders
10 Sit-Ups

Time - ?:??

Tuesday, December 30, 2008

WOD 38

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Time - ?:?? (Not Prescribed)

Monday, December 29, 2008

WOD 37

20 Minutes AMRAP
5 Thrusters
7 Hang Power Cleans
10 Sumo Dead Lift High Pulls

7 Rounds Completed

Saturday, December 27, 2008

WOD 36

5 Rounds:
12 Ring Pull-Ups
12 Handstand Push-Ups
12 Knees to Elbows

Time - ?:??

Friday, December 26, 2008

WOD 35

Couples Workout (w/Sarah)

6 Rounds:
15 Medicine Ball Cleans
15 Kettle Bells

Time - ?:??

Monday, December 22, 2008

WOD 34

3 Rounds:
25 Push-Ups
30 Air Squats

Time 5:54

Winter Storm - At Home Workout.

Saturday, December 20, 2008

WOD 33

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-Ups
50 Kettle Bells
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Time - ?:??

Saturday, December 13, 2008

WOD 32

"Fight Gone Bad II"

1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls

Total Reps - 240

Saturday, December 6, 2008

WOD 31

10-15-20-15-10
Sumo Dead Lift High Pulls
Push-Ups
Chin-Ups

Tme - 14:40

Wednesday, December 3, 2008

WOD 30

"Chelsea"

1 Minute to do:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Must complete round in one minute or workout ends.

7 Rounds Completed

Sunday, November 30, 2008

WOD 29

"Fran"
21-15-9

Thrusters
Chin-Ups

Time - 8:54 (Not Prescribed - But Almost)

Saturday, November 29, 2008

WOD 28

"JT"

21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Time - 7:02 (Not Prescribed)

Wednesday, November 26, 2008

WOD 27

5 Rounds:
20 Box Jumps
20 Kettle Bells
2 Ball Runs
20 Knees to Elbows

Time - 19:42

Tabata Air Squats

Wednesday, November 12, 2008

WOD 26

5-9-15-9-5
Hang Squat Cleans (75 lbs.)
Ball Slams (16 lbs.)

Time - 6:13

Sit-Ups in One Minute - 34
Two Minutes Rest
Sit-Ups in One Minute - 30
Two Minutes Rest
Sit-Ups in One Minutes - 50

Tuesday, November 11, 2008

WOD 25

5 Rounds:
11 One-Arm Snatches
11 Pull-Ups
11 Sit-Ups

Time - 10:38

Monday, November 10, 2008

WOD 24

100 Medicine Ball Cleans (18 lbs.)
100 Push Press (65 lbs.)

Time - 18:22

Saturday, November 8, 2008

WOD 23

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Time -24:40 (Not Prescribed)

Wednesday, November 5, 2008

WOD 22

5 Rounds:
15 Ring Pull-Ups
15 Push Press (65 lbs.)
15 Walking Lunges

Time - 14:20

Tabata - Hang Power Cleans

Saturday, November 1, 2008

WOD 21

Team Workout
200 Pull-Ups
250 Sumo Dead Lift High Pulls
300 Medicine Ball Push Press

Time - 24:40

Tuesday, October 28, 2008

WOD 20

6 Rounds:
15 Dead Lift (95 lbs.)
15 Double Unders

Time - 11:40

Maximum Pull-Ups (2 Rounds)
1st Round - 6 Pull-Ups
2nd Round - 12 Pull-Ups

Wednesday, October 22, 2008

WOD 19

4 Rounds:
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Walking Lunges (waiter walk - 15 lbs.)

Time - 9:47

Wednesday, October 15, 2008

WOD 18

Back Squats

7 @ 190 lbs.

Monday, October 13, 2008

WOD 17

"Lucky 7's"
10 Minute AMRAP

7 Medicine Ball Cleans
7 Push-Ups

10 Rounds Completed

Saturday, October 11, 2008

WOD 16

4 Rounds:
15 Walking Lunges
15 Wall Balls
15 Knees to Elbows
15 Push-Ups

Time - 13:22

Wednesday, October 8, 2008

WOD 15

Pairs Workout (w/Joey)

20 Minutes AMRAP
5 Medicine Ball Cleans (18 lbs.)
10 Medicine Ball Push Press (18 lbs.)
10 Air Squats

16 Rounds Completed

Tuesday, October 7, 2008

WOD 14

50 Box Jumps
10 Kettle Bells
40 Box Jumps
20 Kettle Bells
30 Box Jumps
30 Kettle Bells
20 Box Jumps
40 Kettle Bells
10 Box Jumps
50 Kettle Bells

Time - ?:??

Saturday, October 4, 2008

WOD 13

20 Calorie Row
30 Burpees
40 Chin-Ups
50 Medicine Ball Cleans
60 Push Press
70 Box Jumps
80 Push-Ups
90 Sit-Ups

Time 30:45

Wednesday, October 1, 2008

WOD 12

5 Rounds:
10 Hand Stand Push-Ups
10 Dumbbell Snatches (each arm)
20 Air Squats

Time - 10:50

Tuesday, September 30, 2008

WOD 11

"Fran"
21-15-9
Thrusters
Chin-Ups

Time 6:40 - (Not Prescribed)

Saturday, September 27, 2008

WOD 10

Fight Gone Bad
3 Rounds of 1 minute on each movement, after the 5 minute total round, 1 minute of rest

Sumo Dead Lift High Pull
Wall Balls
Box Jumps
Push Press
Row (calories)

Total Reps. - 200

Friday, September 26, 2008

WOD 9

300m Row
Then 3 Rounds:
20 Renegade Rows (20 lbs. then 15 lbs.)
20 Kettle Bells (36 lbs.)
20 Air Squats

Time 13:15

Wednesday, September 24, 2008

WOD 8

21-15-9
Sumo Dead Lift High Pulls (85 lbs.)
Kettle Bells
Ring Dips

Time - 9:10

Saturday, September 20, 2008

WOD 7

4 Rounds:
5 Shoulder Press (85 lbs.)
5 Push Press (85 lbs.)
5 Push Jerk (85 lbs.)
15 Medicine Ball Slams
15 Jumping Ring Dips
15 Jumping Chin-Ups

Time - 14:30

Friday, September 19, 2008

WOD 6

250m Row
40 Dead Lift (95 lbs.)
20 Push-Ups
30 Dead Lift (95 lbs.)
30 Push-Ups
20 Dead Lift (95 lbs.)
40 Push-Ups

Time - 12:35

Tuesday, September 16, 2008

WOD 5

20 Minutes AMRAP (As Many Rounds As Possible)
10 Walking Lunges
10 Push Press (45 lbs.)
10 Air Squats
10 Push-Ups

8 1/2 Rounds Completed

Saturday, September 13, 2008

WOD 4

"Chelsea"
1 minute (5 Chin-Ups, 10 Push-Ups. 15 Air Squats) - Must finish all movements before the minute ends to begin next round.

Completed:
1 round + 5 Chin-Ups, 10 Push-Ups, 5 Air Squats
* Kipping pull-ups very weak - totally killed my workout. A two-minute workout. Embarassing!

Tuesday, September 9, 2008

WOD 3

4 Rounds:
10 Dead Lift
10 Push-Ups
10 Burpees

Time 8:40

Sunday, September 7, 2008

WOD 2

3 Rounds:
12 Kettle Bells
12 Box Jumps
12 Push Press

Time - 7:13

Saturday, September 6, 2008

WOD 1

Maximum Push-Ups in 60 seconds - 21 push-ups

Then...

3 Rounds:
20 Air Squats
15 Push-Ups
15 Ball Slams

Time - 7:10