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
Wednesday, October 30, 2013
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 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
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.
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.
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
Saturday, September 21, 2013
Wednesday, September 18, 2013
Wednesday, August 21, 2013
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
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
Wednesday, July 31, 2013
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
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
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
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
Tuesday, July 16, 2013
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+
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)
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
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
12 Wall Balls @ 18 lbs.
5 Push Jerks @ 115 lbs.
12 Kettle Bells @ 45 lbs.
Time - 12:20
Thursday, June 13, 2013
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
15-12-9
Overhead Squats @ 65 lbs.
Ring Dips (band-assisted)
Time - 6:02
Tuesday, June 11, 2013
Thursday, June 6, 2013
Tuesday, June 4, 2013
WOD 460
12 Burpees
5 Thrusters @ 95 lbs.
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
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
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
"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
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)
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
As Many Reps as Possible:
15 Thrusters @ 100 lbs.
15 Chest-to-Bar Pull-Ups
Repeat
Reps - 38
Friday, April 5, 2013
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
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
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
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
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+
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
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.
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 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)
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
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
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)
Time - 8:42
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
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
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