Wednesday, October 30, 2013

WOD 485

8 Minutes on the Minute:
3 Squat Snatch @ 95 lbs.

5 Minutes on the Minute:
3 Power Clean @ 135 lbs. for 3 Rounds
3 Power Clean @ 155 lbs. for final 2 Rounds

Saturday, October 26, 2013

WOD 484

5 Power Cleans @ 115 lbs.
5 Ring Dips (band-assisted)
5 Power Cleans @ 115 lbs.
10 Hand Stand Push-Ups (1.5 AbMats)
5 Power Cleans @ 115 lbs.
15 Push-Ups

5 Power Cleans @ 115 lbs.
10 Hand Stand Push-Ups (1.5 AbMats)
5 Power Cleans @ 115 lbs.
5 Ring Dips (band-assisted)

Time - 10:10

Wednesday, October 23, 2013

WOD 483

On the Minute for 8 Minutes:
3 Squat Snatch from High Hang @ 75 lbs.

On the Minute for 4 Minutes:
4 Power Cleans @ 145 lbs.
4 Mountain Climbers

Wednesday, October 16, 2013

WOD 482

8 Rounds on the Minute:
3 Hang Power Squat Snatch at 75 lbs.

3 Rounds on the Minute:
3 Power Cleans @ 145 lbs.
1 Push Jerk @ 145 lbs.

Wednesday, October 2, 2013

WOD 481

8 Minutes on the Minute:
2 Hang Power Snatch @ 75 lbs
1 Power Snatch @ 75 lbs.

7 Minutes on the Minute:
2 Power Cleans @ 145 lbs.
1 Clean and Jerk @ 145 lbs.

Saturday, September 28, 2013

WOD 480

"Grace"

30 Clean and Jerks @ 115 lbs.

Time - 5:05 (Not prescribed)


Saturday, September 21, 2013

WOD 479

10 Rounds:
3 Power Cleans @ 135 lbs.
4 Toes to Bar
5 Box Jumps @ 20"

Time - 11:15

Wednesday, September 18, 2013

WOD 478

Every Minute on the Minute
3 Thrusters @ 75 lbs.
5 Kettle Bells @ 40 lbs.

Wednesday, August 21, 2013

WOD 477

3-6-9-12
Power Cleans @ 135 lbs.
Ring Dips (band-assisted)

Time - 6:55

Sunday, August 18, 2013

WOD 476

10 Minutes AMRAP
7 Medicine Ball Cleans @ 20 lbs.
7 Dumbbell Push Press @ 2 X 25 lbs.
7 Mountain Climbers

Rounds - 7

1000m Row
Time - 3:50

Wednesday, August 14, 2013

WOD 475

10 Minutes on the Minute
3 Pull-Ups
5 Push-Ups
5 Ball Slams @ 20 lbs.
5 Sit-Ups.

Wednesday, July 31, 2013

WOD 474

6 Rounds:
3 Power Cleans @ 155 lbs.
200m Run

Time - 9:24

Tuesday, July 30, 2013

WOD 473

Push Press
5 X 3 @ 125 lbs.

Push Jerk
3 X 2 @ 160 lbs.

15-12-9-6-3
Pull-Ups
Standing Lunges
Double Unders

Time - 9:25

Sunday, July 28, 2013

WOD 472

10 Minutes AMRAP:

10 Power Snatch @ 95 lbs.
10 Hand Release Burpees
60m Weight Sprint (40 lbs.)
15 Kettle Bells @ 53 lbs.
20 Stationary Lunges

Rounds - 2 + 3 Power Snatch

Saturday, July 27, 2013

WOD 471

Power Snatch
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.

21-15-9
Front Squats @ 95 lbs.
Hand Stand Push-Ups (1.5 Abmats)

Time - 10:11

Wednesday, July 17, 2013

WOD 470

5 Rounds:
3 Power Snatch @ 95 lbs.
6 Toes to Rings
9 Double Unders

Time - 6:40

Tuesday, July 16, 2013

WOD 469

800m Run
Then
4 Rounds:
10 Pull-Ups
7 Overhead Squats @ 75 lbs.
Then
400m Run

Time - 14:44

Saturday, July 13, 2013

WOD 468

Power Snatch:
75 lbs., 95 lbs., 115 lbs., 125 lbs., 145 lbs.

Power Clean
95 lbs., 115 lbs., 135 lbs., 155 lbs., 175 lbs., 195 lbs.

6 Minutes AMRAP
12 Kettle Bells @ 45 lbs.
6 Push Press @ 115 lbs.

Rounds - 4+

Friday, July 12, 2013

WOD 467

200m Run
10 Front Squats @ 115 lbs.
6 Handstand Push-Ups (1 Abmat)

200m Run
8 Front Squats @ 115 lbs.
5 Handstand Push-Ups (1 Abmat)
200m Run
6 Front Squats @ 115 lbs.
4 Handstand Push-Ups (1 Abmat)
200m Run
4 Front Squats @ 115 lbs.
3 Handstand Push-Ups (1 Abmat)

Time - 11:41


Wednesday, July 10, 2013

WOD 466

10 Minute AMRAP:
7 Goblet Squats @ 35 lbs.
4 Hand Stand Push-Ups (1 AbMat)
5 Box Jumps @ 32"

Rounds - 5

Tuesday, July 9, 2013

WOD 465

5 Rounds:
12 Wall Balls @ 18 lbs.
5 Push Jerks @ 115 lbs.
12 Kettle Bells @ 45 lbs.

Time - 12:20

Thursday, June 13, 2013

WOD 464

12 Minutes AMRAP
6 Pull-Ups
6 Power Cleans @ 135 lbs.
8 Box Jumps

Rounds - 5

Wednesday, June 12, 2013

WOD 463

6 X 3 Hang Power Snatch @ 95 lbs.

15-12-9
Overhead Squats @ 65 lbs.
Ring Dips (band-assisted)

Time - 6:02

Tuesday, June 11, 2013

WOD 462

4 Rounds:
15 Kettle Bells @ 45 lbs.
7 Ring Rows

Time - 6:26

Thursday, June 6, 2013

WOD 461

2 Rounds:
800m Run
12 Dead Lifts @ 165 lbs.
24 Wall Balls @ 18 lbs.

Time 14:10

Tuesday, June 4, 2013

WOD 460

12 Burpees
5 Thrusters @ 95 lbs.

10 Burpees
5 Thrusters @ 95 lbs.
8 Burpees
5 Thrusters @ 95 lbs.
6 Burpees
5 Thrusters @ 95 lbs.
4 Burpees
5 Thrusters @ 95 lbs.

Time - ?:??


Thursday, May 23, 2013

WOD 459

30 Double Unders
10 Pull-Ups
30 Double Unders
8 Pull-Ups
30 Double Unders
6 Pull-Ups
30 Double Unders
4 Pull-Ups
30 Double Unders
2 Pull-Ups

Time - 8:27



Thursday, May 16, 2013

WOD 458

10 Minutes AMRAP
10 Dead Lifts @ 155 lbs.
10 Box Jumps @ 20"
10 Toes to Bar

Rounds - 4

Friday, April 19, 2013

WOD 457

2 X 5 Overhead Squats @ 95 lbs.

"Helen"
400m Run
21 Kettle Bells @ 36 lbs.
12 Pull-Ups

Time - 13:08

Thursday, April 18, 2013

WOD 456

10 Rounds:
2 Front Squats @ 115 lbs.

15 Minutes, 1 Set Per Minute:
6 Wall Balls @ 20 lbs.
6 Burpees
6 Ring Rows

Friday, April 12, 2013

WOD 455

Every Two Minutes for 5 Rounds:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

First 3 Rounds @ 125 lbs.
Last 2 Rounds @ 135 lbs.

Thursday, April 11, 2013

WOD 454

Every Minute on the Minute:
20 Minutes:
20 Double Unders (even minute)
3 Power Snatch @ 115 lbs. (odd minute)

Every Minute on the Minute:
12 Minutes:
3 Burpees, 3 Chest-To-Bar Pull-Ups (even minute)
6 Thrusters @ 65 lbs. (odd minute)

Saturday, April 6, 2013

WOD 453

4 Minutes:
As Many Reps as Possible:

15 Thrusters @ 100 lbs.
15 Chest-to-Bar Pull-Ups
Repeat

Reps - 38

Friday, April 5, 2013

WOD 452

Team Warm-Up

Team Snatch Work

3 Rounds:
1 Rope Climb
1 Bear Crawl
1 Waiter Walk

Thursday, April 4, 2013

WOD 451

30 Push-Ups
20 Power Cleans @ 115 lbs.
20 Push-Ups
10 Power Cleans @ 115 lbs.

Time - 5:30

3 Rounds:
5 Hand Stand Push-Ups (1.5 AbMats)
10 Kettle Bell Dead Lifts @ 75 lbs.
5 Hollow Rocks
30 Seconds Rest

Time - 3:37

Monday, April 1, 2013

WOD 450

Team WOD
2 Rounds:
40 Wall Balls @ 20 lbs.
60 Double Unders
30 Ring Rows
40 Wall Balls @ 20 lbs
60 Double Unders
30 Ring Push-Ups

Saturday, March 30, 2013

WOD 449

Total Reps in 7 Minutes

3 Clean & Jerks @ 135 lbs.
3 Toes to Bar

6 Clean & Jerks @ 135 lbs.
6 Toes to Bar
9 Clean & Jerks @ 135 lbs.
9 Toes to Bar
12 Clean & Jerks @ 135 lbs.
12 Toes to Bar
15 Clean & Jerks @ 135 lbs.
15 Toes to Bar
etc.

Total Reps - 41



Thursday, February 28, 2013

WOD 448

4 Minute AMRAP:
10 Thrusters @ 65 lbs.
10 Ring Rows

Rounds - 3

4 Minute AMRAP
5 Thrusters @ 65 lbs.
5 Ring Dips (band-assisted)

Rounds - 5

Thursday, February 21, 2013

WOD 447

"Nate" - Modified

20 Minutes AMRAP
6 Pull-Ups (Chest-to-Bar)
6 Ring Dips (band-assisted)
4 Hand Stand Push-Ups (1/2 AbMats)
8 Kettle Bells (@ 53 lbs.)

Rounds - 7+

Friday, February 8, 2013

WOD 446

35 Wall Balls @ 16 lbs.
Then:
6 Rounds:
5 Pull-Ups
20 Walking Lunges
5 Burpees
Then:
35 Wall Balls @ 16 lbs.

Time - 13:45

Saturday, February 2, 2013

WOD 445

10 Minutes:
15 Burpees
40 Double Under
Remaining Time to set Max Snatch
75 lbs., 115 lbs., 135 lbs., 140 lbs., 145 lbs., 147 lbs.

Friday, February 1, 2013

WOD 444

15 Ball Slams @ 16 lbs.
20 Kettle Bells @ 45 lbs.
15 Burpees
20 Kettle Bells @ 45 lbs.
15 Wall Balls @ 16 lbs.
20 Kettle Bells @ 45 lbs.
15 Push-Ups
20 Kettle Bells @ 45 lbs.

20 Ball Slams @ 16 lbs.
15 Kettle Bells @ 45 lbs.
20 Burpees
15 Kettle Bells @ 45 lbs.
20 Wall Balls @ 16 lbs.
15 Kettle Bells @ 45 lbs.
20 Push-Ups
15 Kettle Bells @ 45 lbs.

Time - 19:22

Friday, January 25, 2013

WOD 443

4 Overhead Squats @ 95 lbs.
10 Chest-to-Bar Pull-Ups
10 Ring Dips (band-assisted)

6 Overhead Squats @ 95 lbs.
8 Chest-to-Bar Pull-Ups
8 Ring Dips (band-assisted)
8 Overhead Squats @ 95 lbs.
6 Chest-to-Bar Pull-Ups
6 Ring Dips (band-assisted)
10 Overhead Squats @ 95 lbs.
4 Chest-to-Bar Pull-Ups
4 Ring Dips (band-assisted)
12 Overhead Squats @ 95 lbs.
2 Chest-to-Bar Pull-Ups
2 Ring Dips (band-assisted)

Time - 12:06



Thursday, January 24, 2013

WOD 442

15 Minute AMRAP
5 Front Squats @ 95 lbs.
10 Box Jumps (24")
10 Toes to Bar

Rounds - 6

Friday, January 11, 2013

WOD 441

10 Minutes:
As Many Reps As Possible:

30 Power Snatch @ 75 lbs.
30 Power Snatch @ 135 lbs.

Total - 41 Reps

Thursday, January 10, 2013

WOD 440

30 Wall Ball @ 16 lbs.
15 Ring Dips (band-assisted)

25 Wall Ball @ 16 lbs.
12 Ring Dips (band-assisted)
20 Wall Ball @ 16 lbs.
9 Ring Dips (band-assisted)
10 Wall Ball @ 16 lbs.
6 Ring Dips (band-assisted)




Time - 8:42

Tuesday, January 8, 2013

WOD 439

Returning from more injuries!

Part A:
5 Rounds:
10 Deadlifts @ 135 lbs.
5 Hand Stand Push-Ups (1 AbMat)
5 Toes to Bar

Time - 8:22

Part B:
50 Single Arm Kettle Bell Snatch

Time - 2:51