090228

Saturday

WOD:

"Weekend Warrior"

090227

Friday


WOD:

Row, 2k
5 Rounds of:
kb swings, 10
sit-ups, 20
squats, 30

post to comments

090226

Thursday


WOD:

Snatch, 3-3-3-3-3

or

Sots press, 3-3-3-3-3
(shoulder press from the bottom of the front squat position)


post to comments

090225

Wednesday


WOD:

5 rounds for time of:

SDLHP 95#, 20
ring dip, 15
Push-up, 10
shoulder press, 5


Post to comments

090224

Tuesday

WOD:

Squat Clean, 3-3-3-3-3


Post to Comments

090223

Monday

WOD: (HQ)

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post to comments

090221

Saturday

"Weekend Warriors"

090220

Friday

WOD:

3 rounds:

Thruster 115#, 10
KTE, 15
Burpee, 20

Post to Comments

090219

Thursday


WOD:

Double-unders, 100 rep
Clean & Jerk, 5 rep
Double-unders, 75 rep
Clean & Jerk, 10 rep
Double-unders, 50 rep
Clean & Jerk, 15 rep
Double-unders, 25 rep
Clean & Jerk, 20 rep

Post to Comments ( C&J load & time)

090218

Wednesday

WOD:

with a continuous running clock, perform the following:

1 pull-up, first minute
2 pull-ups, second minute
3 pull-ups, third minute
4 pull-ups, fourth minute...etc.

Continue until the number of pull-ups cannot be completed within 1 min.

Post highest number of pull-ups reached

090217

Tuesday

WOD:

5 rounds for time:

ring dip, 10
sit-up, 20
med. ball clean, 30

Post to comments

090216

Monday

WOD:

CFT

Shoulder Press, 1 rep
Back Squat, 1 rep
Dead Lift, 1 rep

ramp up to the 1 rep max weight for each lift. Add the 1 rep max for each lift to calculate the CF total.

post to comments

090214

Saturday


"Weekend Warrior"

090213

Friday


WOD:

Overhead squat, 3-3-3-3-3


Post to comments

090212

Thursday

WOD:

"Ryan"

5 rounds for time of:

Muscle ups, 7 reps
Burpee, 21 reps

Post to comments

090211

Wednesday

WOD: (HQ)

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post to Comments

090210

Tuesday

"Helen"
3 rounds for time of:

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

post to comments

090209

Monday


WOD:

Clean & Jerk, 3-3-3-3-3-3-3

Post to Comments

090206

Friday

WOD:

Overhead squat, 3-3-3-3-3
Front squat, 5-5-5-5-5


Post to comments

090205

Thursday

WOD: (slight modification of HQ's WOD)

5 rounds of:
Back extension, 25
GHD sit-up, 25
then,
5 rounds of:
kb swing, 25 rep
KTE,25 rep

Post to Comments

090204

Wednesday


WOD:

3 rounds for time:

Row, 500M
Thruster 95#, 15
Jumping Sit-up,15

Post to comments

090203

Tuesday


WOD:
AMRAP 20 min. of :

Pull-ups, 5
45# OHS, 10
Sit-up, 15


Post to comments

090202

Monday


WOD: (HQ)

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.