180WOD
15 AMRAP
9 Deads 155/100
12 Games Pushups
15 Box 24/20
go hard - go fast
Wednesday, March 30, 2011
Tuesday, March 29, 2011
FGB...300
180WOD
60 burpees
Rest 1 min
60 SDHP
Rest 1 min
60 wall ball
Rest 1 min
60 push press
Rest 1 min
60 cal row
-- Post From My iPad
60 burpees
Rest 1 min
60 SDHP
Rest 1 min
60 wall ball
Rest 1 min
60 push press
Rest 1 min
60 cal row
-- Post From My iPad
Monday, March 28, 2011
Friday, March 25, 2011
6 round Jam
180 WOD
21 Alternate rounds of 21 pulls on the rower / Burpees
15 Toes to Bar
9 Lunges (18 steps)
6 Deadlift 185/135
21 Alternate rounds of 21 pulls on the rower / Burpees
15 Toes to Bar
9 Lunges (18 steps)
6 Deadlift 185/135
Wednesday, March 23, 2011
The Chipper
180WOD
50 wall ball
40 kb
30 games pushups
20 burpees
10 thrusters 115/75
20 burpees
30 pull ups
40 slams
50 box
-- Post From My iPad
50 wall ball
40 kb
30 games pushups
20 burpees
10 thrusters 115/75
20 burpees
30 pull ups
40 slams
50 box
-- Post From My iPad
Tuesday, March 22, 2011
Rotate your "tabata"
180 BUY IN
400M run for time
Then....do it again and try to beat your first one!
180 WOD
Tabata of:
Walking lunges
kb swings
sit ups
push ups
20 secs of work/10 sec of rest...rotating 6 rounds of each movement
400M run for time
Then....do it again and try to beat your first one!
180 WOD
Tabata of:
Walking lunges
kb swings
sit ups
push ups
20 secs of work/10 sec of rest...rotating 6 rounds of each movement
Monday, March 21, 2011
Squat Clean Thrusters!
180 WARMUP
3MIN OF BURPEES
(hopefully reaching and or exceeding your first time doing it, 8 weeks ago!)
180 WOD
10 BURPEE BOX JUMPS
1 - 5 LADDER of SQUAT CLEAN THRUSTERS 135/95
200M RUN
20min AMRAP
After reaching 5 SCT's return for 1 rep for round 6, 2 reps for round 7 etc.
3MIN OF BURPEES
(hopefully reaching and or exceeding your first time doing it, 8 weeks ago!)
180 WOD
10 BURPEE BOX JUMPS
1 - 5 LADDER of SQUAT CLEAN THRUSTERS 135/95
200M RUN
20min AMRAP
After reaching 5 SCT's return for 1 rep for round 6, 2 reps for round 7 etc.
Saturday, March 19, 2011
Friday, March 18, 2011
180 Standard - 180 Standard
180WOD
400M
50 Air Squats
40 Situps
30 Pushups
20 Box
10 Burpees
400M
10 Burpees
20 Box
30 Push ups
40 sit ups
50 Air Squats
400M
400M
50 Air Squats
40 Situps
30 Pushups
20 Box
10 Burpees
400M
10 Burpees
20 Box
30 Push ups
40 sit ups
50 Air Squats
400M
Wednesday, March 16, 2011
Nancy, Nancy, Nancy!
Sunny Day Benchmark!
400m Run
15 Overhead Squats 95/65
5 Rounds for time
First Round of GAMES Wods posted!!!!
30 Double Unders
15 Power Snatch 75/55
10 Min AMRAP
Let the FUN BEGIN!!!
400m Run
15 Overhead Squats 95/65
5 Rounds for time
First Round of GAMES Wods posted!!!!
30 Double Unders
15 Power Snatch 75/55
10 Min AMRAP
Let the FUN BEGIN!!!
Tuesday, March 15, 2011
Double Unders are FUN!
30 Dubs or 30 Criss Cross OR 90 Singles
15 KB swings
20 Sit ups
10 Hang Cleans 95/65
18min AMRAP
Wear your Green a day early, Wednesdsay for a BENCHMARK wod!!
15 KB swings
20 Sit ups
10 Hang Cleans 95/65
18min AMRAP
Wear your Green a day early, Wednesdsay for a BENCHMARK wod!!
Monday, March 14, 2011
Work Hard/Rest Easy
Partner 30/30
Working for 30 secs on each movement of couplet, then rotating through the three couplets...Four Rounds
Deadlift 155/15.....Burpees
Ball Slams.....med Ball V-ups
Push Ups....Jumping Air Suqats
One partner working for 1 minute then resting while partner does work....for a minute
Working for 30 secs on each movement of couplet, then rotating through the three couplets...Four Rounds
Deadlift 155/15.....Burpees
Ball Slams.....med Ball V-ups
Push Ups....Jumping Air Suqats
One partner working for 1 minute then resting while partner does work....for a minute
Saturday, March 12, 2011
Team KB
180 TeamWOD Team of 4
Rotation - KB- Burpee-Wallball-Box
Partner 1 works alone & does unbroken set of KB (capped at 50 reps)
Other three team members do 1/2 number of reps at their station of what partner one did on kb....
Team will rotate until 200 kb
Run 400
Repeat
-- Post From My iPad
Friday, March 11, 2011
Thruster Fun
180WOD - with a continually running clock perform 3 thrusters....each additional set add 3 reps....3,6,9,12...etc...
Perform sets until failure to complete unbroken set.....Breaking a set, is setting down the bar....time limit is 1 hr...rest as needed between sets
-- Post From My iPad
Perform sets until failure to complete unbroken set.....Breaking a set, is setting down the bar....time limit is 1 hr...rest as needed between sets
-- Post From My iPad
Wednesday, March 9, 2011
ANGIE!
Benchmark WOD
100 Pull Ups
100 Push Ups
100 Sit ups
100 Air Squats
Performing all 100 reps of each movement before moving to next!
100 Pull Ups
100 Push Ups
100 Sit ups
100 Air Squats
Performing all 100 reps of each movement before moving to next!
Tuesday, March 8, 2011
Breath of Fresh Air!!
800m RUN
30 Box jumps
20 Ball Slams
10 Burpees
600m RUN
30 Box Jumps
20 Ball Slams
10 Burpees
400m RUN
30 Box jumps
20 Ball Slams
10 Burpees
200m RUN
30 Box jumps
20 Ball Slams
10 Burpees
600m RUN
30 Box Jumps
20 Ball Slams
10 Burpees
400m RUN
30 Box jumps
20 Ball Slams
10 Burpees
200m RUN
Barbell AMRAP
3 min AMRAP of:
115lbs/75lbs
9 Deadlift
6 Power Cleans
3 Front Squat
Rest 3 min
5 rounds
115lbs/75lbs
9 Deadlift
6 Power Cleans
3 Front Squat
Rest 3 min
5 rounds
Saturday, March 5, 2011
Saturday - Team
We had 4 even teams of 7
One Pacesetter 250 m row
Two teammates on Cindy
One teammate Situps
Two teammates wall ball
One teammate 15 burpees
Rotate after Pacesetter gets 250 meters
25 min AMRAP - winning team max meters on rower
-- Post From My iPad
One Pacesetter 250 m row
Two teammates on Cindy
One teammate Situps
Two teammates wall ball
One teammate 15 burpees
Rotate after Pacesetter gets 250 meters
25 min AMRAP - winning team max meters on rower
-- Post From My iPad
Friday, March 4, 2011
Friday
180WOD - partner WOD
10 min max sets of 10 rep set of bench
Then
10 min AMRAP
Squat clean x 5
Burpee x 7
Box x 9
Then
10 min row, run or jump rope
-- Post From My iPad
10 min max sets of 10 rep set of bench
Then
10 min AMRAP
Squat clean x 5
Burpee x 7
Box x 9
Then
10 min row, run or jump rope
-- Post From My iPad
Wednesday, March 2, 2011
Wednesday
180 WOD
20-2 ladder KB
1-10 ladder Pullup
20-2 ladder Weighted Lunge
1-10 Ladder Burpee Ball Slam
20-2 ladders are evens only.....
Tuesday, March 1, 2011
Tuesday
180 Skill - Snatch
180WOD
5 Snatch
15 KB SDHP
30 sec plank
15 min AMRAP
Tony asked if at the end of the WOD would we all have a sloppy snatch? CPA's are hilarious
180WOD
5 Snatch
15 KB SDHP
30 sec plank
15 min AMRAP
Tony asked if at the end of the WOD would we all have a sloppy snatch? CPA's are hilarious
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