"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 - ?:??
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Monday, December 29, 2008
Saturday, December 27, 2008
Friday, December 26, 2008
Monday, December 22, 2008
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 - ?:??
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
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
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
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
Saturday, November 29, 2008
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
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
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
Monday, November 10, 2008
Saturday, November 8, 2008
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
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
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
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
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Walking Lunges (waiter walk - 15 lbs.)
Time - 9:47
Wednesday, October 15, 2008
Monday, October 13, 2008
Saturday, October 11, 2008
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
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 - ?:??
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
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
Tuesday, September 30, 2008
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
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
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
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
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
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
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!
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
Sunday, September 7, 2008
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
Then...
3 Rounds:
20 Air Squats
15 Push-Ups
15 Ball Slams
Time - 7:10
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