Saturday, November 22, 2014

WOD 506

'Grace'

30 Clean and Jerks @ 115 lbs.

Time - 5:43 (Not-Prescribed)

Friday, November 21, 2014

WOD 505


2 Partner WODs (with Ross)

10min AMRAPs

AMRAP 1:
15 Calorie Row
30 Double Unders

Rounds - 6 + 20 Reps

AMRAP 2:
10 – 10 Metre Shuttle Runs
10 Burpees

Rounds - 7 + 3 Reps

Tuesday, November 11, 2014

WOD 504

'Cirillo' - Hero WOD (with partner)

400m Run
5 Rounds:
10 Clean and Jerks @ 85 lbs.
22 Burpees
24 Wall Balls @ 18 lbs.
400m Run

Time - 23:35

Thursday, November 6, 2014

WOD 503

11 Minute AMRAP:
10 Walking Lunges
9 Sit-Ups
8 Wall Balls @ 18 lbs.
7 Push Ups

Rounds - 6 + 19 Reps

Monday, November 3, 2014

WOD 502

6 Rounds:
3 Front Squats @ 135 lbs.
18 Double Unders

Time - 6:26

Thursday, October 30, 2014

WOD 501

4 Rounds:
30 Kettle Bells @ 30lbs.
15 Push-Ups
30 Sit-Ups
15 Pull-Ups

Thursday, October 23, 2014

WOD 500


Part A (No Rack):
10 Back Squats at 135 lbs.
10 Back Squats at 155 lbs.

Part B:
Descending Ladder:
10 – 8 – 6 – 4 – 2

Jumping Lunges (L+R = 1)
Toes to Bar
Goblet Squats @ 45 lbs.
Medicine Ball Slams @ 18 lbs.

Time - 6:52

Thursday, October 9, 2014

WOD 499


8:00 Ascending Ladder

Completed:
2 Wall Balls (@16 lbs.), 2 Weighted Step-Ups (45 lbs.), 2 Pull-Ups
4 Wall Balls (@16 lbs.), 4 Weighted Step-Ups (45 lbs.), 4 Pull-Ups
6 Wall Balls (@16 lbs.), 6 Weighted Step-Ups (45 lbs.), 6 Pull-Ups
8 Wall Balls (@16 lbs.), 8 Weighted Step-Ups (45 lbs.), 8 Pull-Ups
10 Wall Balls (@16 lbs.), 10 Weighted Step-Ups (45 lbs.), 4 Pull-Ups

Thursday, October 2, 2014

WOD 498


2 Rounds:

20 Push-ups
30 Box Jumps
40 Kettle Bells (OH)

Time - 10:29

Thursday, September 11, 2014

WOD 497

Part A:
Front Squats:
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 145 lbs.

Part B:
10 Front Squats @ 95 lbs.
20 Wall Balls @ 16 lbs.
30 Kettle Bells @ 30 lbs.
40 Double Unders
30 Kettle Bells @ 30 lbs.
20 Wall Balls @ 16 lbs.
10 Front Squats @ 95 lbs.

Time - 7:43

Tuesday, September 9, 2014

WOD 496

Part A:
Every Minute on the Minute (EMOM)
2 Shoulder Press @ 95 lbs.
2 Push Press @ 95 lbs.

Part B:
6 Rounds:
150m Run
6 Hang Clean and Jerk @ 85 lbs.

Time - 9:30

Thursday, September 4, 2014

WOD 495

10-8-6-4-2
Push Jerks @ 105 lbs.
Barbell Burpees

Time - 6:09

Tuesday, August 26, 2014

WOD 494

Push Press
5 @ 65 lbs.
5 @ 85 lbs. X 3

6 Rounds:
3 Push Press @  105 lbs.
15 Double Unders

Time - 5:34

Thursday, August 21, 2014

WOD 493

Deadlifts:
5 @ 125 lbs.
5 @ 145 lbs.
3 @ 155 lbs.
3 @ 165 lbs.

AMRAP:
3 Deadlifts @ 155 lbs.
6 Barbell Burpees
9 Sit-Ups

Wednesday, August 20, 2014

WOD 492

Clean and Split Jerks
2 @ 65 lbs.
8 @ 85 lbs.

3 X 400m Run (3 minute break between each)
Times:
1 - 1:22
2 - 1:45
3 - 1:51

Tuesday, August 19, 2014

WOD 491

Front Squats:
3 @ 95 lbs.
3 @ 115 lbs.
6 @ 135 lbs.

4 Rounds:
4 Power Cleans @ 135 lbs.
8 Pull Ups
16 Double Unders

Time - 9:28

Saturday, August 16, 2014

WOD 490

'Helen and Nancy's Night On The Town'

3 Rounds:
12 Pull Ups
15 Overhead Squats @ 65 lbs.
21 Kettle Bells @ 30 lbs.
400m Run

Time - 20:49

Wednesday, August 13, 2014

WOD 489

Part A:
8 Minutes on the Minute:
1 Power Snatch @ 85 lbs.
1 Hang Power Snatch @ 85 lbs.
1 Squat Snatch @ 85 lbs.

Part B:
6 Rounds:
3 Clean and Jerk @ 105 lbs.
3 Burpees

Time - 4:29

Sunday, August 10, 2014

WOD 488

Part A:
3 Push Press/2 Push Jerk @ 95 lbs.
3 Push Press/2 Push Jerk @ 115 lbs.

Part B:
12 AMRAP
15 Double Under
10 Push Press @ 65 lbs.
5 Barbell Burpees

Total - 5 Rounds + 15 Doubles Under + 1 Push Press

Saturday, August 9, 2014

WOD 487

400m Run
Then 3 Rounds:
5 Power Cleans @ 95 lbs.
7 Front Squats @ 95 lbs.
9 Pull-Ups
400m Run

Time - 15:55

Saturday, August 2, 2014

WOD 486

'782'

Team Workout (with Luke and Kim)


100 Box Jumps
100 Push Ups
100 Air Squats
100 Kettlebell Swings
100 Push Press
100 Sit Ups
100 Wall Balls
80 Burpees
2 Reps of Anything