WOD 12-31-12

WARMUP:

10 X FRONT SQUATS 95/65

8 X PUSH PRESS 95/65

6 X KIPPING PULLUPS

3 ROUNDS

WOD:

3 ROUNDS FOR TIME

12 X BURPEE OVER THE BOX 24"/20"

9 X GROUND TO OVERHEAD 155/105

6 X MUSCLE UPS

*Sub for MU = 2 X STRICT PULLUPS & 2 X STRICT RING DIPS Per MU.

 So 12 x 12 Strict pullups & Strict ring dips per round.

TEAM WOD 12-29-12

TEAM WOD:

7 X OH KB SWINGS 50/35

7 X WALL BALL 20/16

AMRAP IN 7 MIN

REST 2 MIN

4 X POWER CLEAN 135/95

7 X BOX JUMP 24/20

AMRAP IN 6 MIN

REST 3 MIN

7 X DEADLIFT 185/115

7 X TOES TO BAR

AMRAP IN 5 MIN

**While  athlete # 1 completes the round, athlete # 2 will rest. Complete as many rounds as you can in time allowed!! Feeling strong? Try 70.5/50 KB, 155/100 PC, and 225/135 DL!

WOD 12-28-12

WARMUP:

15 X WALL BALL SHOTS 20/16

20 X KB SWINGS 50/35

3 ROUNDS

STRENGTH:

20 X BACK SQUATS

GO UP 5-10% FROM LAST TIME.

*For those of you doing a true 20 back squat for the first time, choose a weight that would be tough for 10 Reps. Bar cannot be racked until 20 Reps is reached, make sure you have a spotter for the later reps!!! IF THERE'S A QUESTION, MORE WEIGHT IS THE ANSWER!

WOD:

21 X POWER SNATCH 95/65

21 X PUSH PRESS 95/65

50 X DOUBLE UNDERS

15 X POWER SNATCH

15 X PUSH PRESS

50 X DOUBLE UNDERS

9 X POWER SNATCH

9 X PUSH PRESS

50 X DOUBLE UNDERS

WOD 12-27-12

WARMUP:

ROW 500 METERS

25 X BURPEE'S

WOD:

20 X PULLUPS

30 X HR PUSHUPS

40 X SITUPS

50 X SQUATS 

RUN 400 METERS

3 ROUNDS

WOD 12-19-12

WARMUP:

3 ROUNDS OF "CINDY"

WOD:

7 X DEADLIFTS 245/155

14 X HR PUSHUPS

RUN 200 METERS

7 ROUNDS

SKILL WORK = YOUR CHOICE

WOD 12-18-12

BERGUNER SNATCH WARMUP 45/33

WOD:

35 X OVERHEAD SQUATS 95/65

10 X BURPEE PULLUPS 8'/6'

25 X OVERHEAD SQUATS 

10 X BURPEE PULLUPS 

15 X 0VERHEAD SQUATS

10 X BURPEE PULLUPS

MIDLINE: 50 X V-UPS 25/15

WOD 12-17-12

BERGUNER CLEAN WARMUP 45/33

3 X HANG SHRUGS

3 X HANG SCARCROWS

3 X MUSCLE CLEANS

10 X 1 1/4 FRONT SQUATS

10 X PUSH PRESS

10 X THRUSTERS

STRENGTH:

POWER CLEANS

3-3-3-3-3

Sets of 3 will be touch and go, rest 2-3 Min between sets.

WOD:

3 X PUSH PRESS 155/110

5 X STRICT TOES TO BAR

7 X BOX JUMP 30"24"

AMRAP IN 12 MIN

WOD 11-20-12

WARMUP:

ROW 800 METERS

50 x JUMPING JACKS

25 x WALL BALL 20/16

STRENGTH:

WEIGHTED PULLUPS

2-2-2-2-2

WOD:

9 x DEADLIFT 155/105

12 x HR PUSHUPS

15 x BOX JUMPS 24"/20"

AMRAP IN 12 MIN

WOD 11-19-12

WARMUP:

10 x BALL SLAMS 25/20

30 x DOUBLE UNDERS

3 ROUNDS

WOD:

30 x SQUAT CLEAN & JERKS 155/105

FINISH = 50 x RING PUSHUPS

WOD 11-16-12

WARMUP:

HIGH KNEE'S x 2

SIDE SHUFFLE x 2

CRISS CROSS x 2

RUSSIAN MARCH x 2

INCH WORM x 2

WOD:

55 x DOUBLE UNDERS

DEADLIFTS 225/135

OVER THE BAR BURPEE'S

1-2-3-4-5-6-7-8-9-10

55 x DOUBLE UNDERS

SKILL WORK = 5 x MAX HANDSTAND HOLDS

WOD 11-14-12

WARMUP:

10 x BURPEE'S

15 x KB SWINGS

3 ROUNDS

WOD:

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN.

MIDLINE = 100 x STRAIGHT LEGGED SITUPS

WOD 11-13-12

WARMUP:

ROW 1000 METERS

14 x KB CLEAN & PRESS 50/35 (7 per)

STRENGTH:

SHOULDER PRESS

3-3-3-3-3

WOD:

BOX JUMPS 30"/24"

TOES TO BAR

3-6-9-12-15-18-21-24-Ect......

WOD 11-12-12

WARMUP:

10 x FRONT SQUATS 95/65

5 x DEAD HANG PULLUPS

3 ROUNDS

WOD:

7 x SQUAT CLEANS 155/100

14 x OH KB SWINGS 50/35

5 ROUNDS

MIDLINE - 50 x V-UPS 25/15

WOD 11-9-12

WARMUP:

BURGENER SNATCH WARMUP 45/35

WOD:

RUN 800 METERS

100 x SQUAT JUMPS 45/35

RUN 400 METERS

100 x PUSH PRESS 45/35

RUN 200 METERS

25 x SQUAT SNATCH'S 45/35

MIDLINE = 30 x STRICT TOES TO BAR

WOD 11-7-12

WARMUP:

10 x BURPEE'S

15 x RUSSIAN KB SWINGS 50/35

20 x JUMPING JACKS

3 ROUNDS

WOD:

ROW 500 METERS - FOR TIME:

REST 1-2 MIN.

ME x STRICT PULLUPS into ME KIPPING 

*Record Strict Pullup #.

REST 1-2 MIN

ME x HR PUSHUPS

*If you rest during pushup effort, must be in extension position.

REST 1-2 MIN

ME x OH KB SWINGS 50/35

REST 1-2 MIN

ME x UNBROKEN WALL BALL 20/16

REST 1-2 MIN

3 ROUNDS

*ME = MAX EFFORT

** Rest as little as possible between max efforts, 

WOD should take under 30 Min.

WOD 11-6-12

WARMUP:

RUN 300 METERS

10 x POWER SNATCH 45/35

20 x SITUPS

30 x SQUAT JUMPS

3 ROUNDS

WOD:

8 x THRUSTERS 115/75

8 x BAR FACING BURPEE'S

8 x DOUBLE UNDERS

AMRAP IN 8 MIN

WOD 11-5-12

WARMUP:

RUN 800 METERS

20 x PUSHUPS

40 x SQUATS

WOD:

"THE CHIEF"

AMRAP IN 3 MIN.

3 x POWER CLEANS 135/95

6 x HR PUSHUPS

9 x AIR SQUATS

REST 1 MIN. 

5 ROUNDS 

*Record total reps.

WOD 11-2-12

WARMUP:

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

5 ROUNDS

WOD:

30 x DEADLIFTS 135/95

1 x MUSCLE UP

25 x FRONT SQUATS 135/95

2 x MUSCLE UP'S

20 x PUSH PRESS 135/95

3 x MUSCLE UP'S

15 x POWER CLEANS

4 x MUSCLE UP'S

10 x OVERHEAD SQUATS 135/95

5 x MUSCLE UP'S

5 x BEAR COMPLEX'S 135/95

6 x MUSCLE UP'S

*SUB FOR 1 MUSCLE UP  = 2 x C2B PULLUPS &

                                                  2 x RING DIPS

WOD 10-31-12

WARMUP:

RUN 800 METERS

MOBILITY 10-15 MIN

WOD:

5 x SDLHP 115/75

5 x THRUSTERS 115/75

5 x C2B PULLUPS

AMRAP IN 15 MIN

FINISH = 30 x SLOW/ STRICT RING DIPS

*Make sure ring dips are as deep as you can go!

WOD 10-30-12

WARMUP:

20 x SITUPS

30 x AIR SQUATS

40 x DOUBLE UNDERS

3 ROUNDS

STRENGTH:

2 x BACK SQUATS EVERY 30 Sec FOR 10 MIN

*Weight should be 85-90% of your max.

WOD # 1:

7 x OH KB SWINGS 70/50

3 x BOX JUMPS 30"/24"

AMRAP IN 5 MIN

REST 3 MIN

WOD # 2:

MAX WALL BALL SHOTS 20/16

EVERY PAUSE = 5 x HR PUSHUP PENALTY

AMRAP IN 5 MIN

WOD 10-29-12

WARMUP:

BURGENER SNATCH WARMUP 45/35

STRENGTH:

POWER SNATCH

5-5-5-5-5

*All snatch's are touch and go. 2-3 Min rest between sets

WOD:

OVERHEAD SQUATS 95/65 Adv-135/95

BURPEE'S

21-15-9

WOD 10-24-12

WARMUP:

RUN 300 METERS

15 x OH KB SWINGS 50/35

3 ROUNDS

WOD:

HANG SQUAT CLEANS 135/95

10-9-8-7-6-5-4-3-2-1

HSPU

1-2-3-4-5-6-7-8-9-10

WOD 10-23-12

WARMUP:

ROW 800 METERS

15 x SLOW DEADLIFTS 135/95

WOD:

RUN 400 METERS

21 x C2B PULLUPS

12 x DEADLIFT 245/155 Adv-275/185

3 ROUNDS

MIDLINE- 30 x V-UPS TO  4 RUSSIAN TWISTS

WOD 10-22-12

"THE FILTHY FIFTY"

50 x BOX JUMP 24"/20"

50 x JUMPING PULLUPS

50 x OH KB SWINGS 35/25

50 x WALKING LUNGES (25 per leg)

50 x KNEE TO ELBOW

50 x PUSH PRESS 45/35

50 x BACK EXTENSIONS

50 x WALL BALLS 20/16

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 10-19-12

WARMUP:

10 x FRONT SQUATS 

10 x SLAPPING PUSHUPS

10 x PULLUPS

3 ROUNDS

STRENGTH:

SQUAT CLEANS

3-3-2-2-1

WOD:

10 x KB SNATCHES + OH LUNGE (R) 50/35

10 x KB SNATCHES + OH LUNGE (L) 50/35

16 x OVER THE BOX JUMPS 24/20"

32 x DOUBLE UNDERS

3 ROUNDS

WOD 10-16-12

http://www.youtube.com/watch?v=yha2XAc2qu8

WARMUP:

10 x OH SWINGS 50/35

15 x AIR SQUATS

20 x JUMPING JACKS

3 ROUNDS

WOD:

5 x BACK SQUATS 225/135

10 x HR PUSHUPS

AMRAP IN 10 MIN

MIDLINE:

50 x V-UPS 25/15

WOD 10-15-12

WARMUP:

RUN 300 METERS

10 x STRICT PULLUPS

10 x BURPEE'S

20 x STRICT TOES TO BAR

20 x SLOW COUNT PUSHUPS (3 sec down/3 sec up)

WOD:

ROW 800 METERS

30 x SPLIT JERKS 115/75 (Switch legs each split)

30 x BURPEE DH STRICT PULLUPS

*135/95 is the advanced weight,

 must be able to demonstrate solid SJ with both legs!

WOD 10-12-12

WOD:

7 x C2B PULLUPS

7 x OHS 115/75 Adv.135/95

7 x BOX JUMPS 30/24 Adv 34/26

7 ROUNDS

FINISH = 10 x CLAPPING PUSHUPS

                  10 x STRICT TOES TO BAR

             3-5 ROUNDS

WOD10-10-12

WARMUP:

3 x PISTOL SQUATS 

6 x PUSHUPS

9 x OH SWINGS 50/35

AMRAP IN 5 MIN

WOD:

2 FOR 1 WALL BALL

POWER SNATCH 115/75

1-2-3-4-5-6-7-8-9-10-Ect.....

AMRAP IN 8 MIN

WOD 10-9-12

STRENGTH:

FRONT SQUAT

3-3-3-3-3

WOD:

5 x WALL WALKS

RUN 300 METERS

4 ROUNDS

WOD 10-8-12

5 x BEAR COMPLEXES 135/95

10 x  BF BURPEE'S

15 x OH SWINGS 50/35

5 x BEAR COMPLEXES 135/95

15 x BF BURPEE'S

25 x OH SWINGS 50/35

5 x BEAR COMPLEXES 135/95

20 x BF BURPEES

35 x OH SWINGS 50/35

MIDLINE = 100 x SITUPS

WOD 10-1-12

25 x SQUAT JUMPS 45/30 BAR RACKED ON BACK

20 x OH KB SWINGS 50/35

15 x PULLUPS

5 ROUNDS

 

MIDLINE = 200 x RUSSIAN TWISTS 25/15

WOD 9-28-12

The" prodigy" sticking his landing on todays squat snatch WOD!

 

BURGENER SNATCH WARMUP 45/30

 

SQUAT SNATCH EVERY 30sec FOR 15 MIN

AS HEAVY AS POSSIBLE

 

FINISH = 6 x HIGH-HIGH 15yd PROWLER PUSH 180/90

WOD 9-26-12

BURGENER SNATCH WARMUP 45/30

 

7 x POWER SNATCH 95/65

14 x HR PUSHUPS

7 ROUNDS

 

FINISH = 200 x DOUBLE UNDERS

WOD 9-25-12

The morning class working on their Midline,

 using an aggresive Russian swing!

 

RUN 150 METERS

7 x STRICT PULLUPS/ CHINUPS

14 x OH KB LUNGES 35/25

AMRAP IN 15 MIN

 

MIDLINE = 5 SETS x ME RUSSIAN KB SWINGS 50/35

FOLLOWED BY x ME STRICT TOES TO BAR

WOD 9-24-12

5 x DEADLIFT 135/95

5 x HANG SQUAT CLEAN 135/95

5 x PUSH JERK 135/95

5 x FRONT SQUAT 135/95

10 x BURPEE'S

5 ROUNDS

FINISH = SKILL WORK x YOUR CHOICE

WOD 9-19-12

BACK SQUATS 225/135

BURPEE'S

10-9-8-7-6-5-4-3-2-1

FINISH = 30 x STRICT HSPU

SUB = SHOULDER PRESS x 5 SETS x 5 REPS

WOD 9-18-12

TABATA POWER CLEANS 75/55

TABATA HR PUSHUPS

TABATA SDLHP

TABATA DOUBLE UNDERS

MIDLINE = CORE WORK x YOUR CHOICE

WOD 9-17-12

RUN 400 METERS

21 x C2B PULLUPS

15 x  THRUSTERS 115/75

RUN 400 METERS

15 x C2B PULLUPS

12 x THRUSTERS 115/75

RUN 400 METERS

9 x C2B PULLUPS

9 x THRUSTERS 115/75

FINISH = 5 SETS x ME MUSCLE UPS

SUB = 30 x STRICT RING DIPS

WOD 9-12-12

7 x FRONT SQUATS 135/95

9 x TOES TO BAR 

12 x HR PUSHUPS

AMRAP IN 20 MIN

FINISH = 100 x SITUPS

WOD 9-11-12

30 x CLEAN & JERK 135/95

ROW 1000 METERS 

FOR TIME:

MIDLINE = 5 x MAX L-SIT HOLDS

WOD 9-10-12

14 x BURPEE OVER BOX JUMP 24/20

21 x PULLUPS

35 x WALL BALL 20/16

3 ROUNDS

FINISH = PRACTICE HANDSTAND WALKS

WOD 9-6-12

RUN 600 METERS

30 x PUSH PRESS 75/50

15 x BURPEE'S

3 ROUNDS

WOD 9-5-12

30 x STRICT PULLUPS

50 x OH SWINGS 50/35

70 x BACK SQUATS 155/105

50 x OH SWINGS 50/35

30 x STRICT TOES TO BAR

**Make sure you keep your core solid on swings and back squats.

If you experience back tightness, don't do RX! 

FINISH = 100 x HR PUSHUPS

WOD 9-4-12

"DIANE"

DEADLIFTS 225/135

HSPU

21-15-9

REST 5 MIN

THEN:

"ANNIE"

DOUBLE UNDERS 

SITUPS

50-40-30-20-10

WOD 9-3-12

CLOSED FOR LABOR DAY!

ENJOY THE DAY OFF

WOD 8-29-12

100 x THRUSTERS 95/65

EMOM  3 x STRICT TOES TO BAR 

WOD 8-28-12

90 SEC AMRAP

ROW 250 METERS

with time remaining

COMPLETES AS MANY OHS 135/95  AS POSSIBLE 

REST 90 SEC BETWEEN ROUNDS

5 ROUNDS

WOD 8-27-12

20 x CTB PULLUPS

RUN 400 METERS

40 x HR PUSHUPS

30 x ONE ARM OVERHEAD

 WALKING LUNGES 50/35 (15 PER ARM)

20 x GROUND TO OVERHEAD 155/115

30 x HR PUSHUPS

20 x ONE ARM OVERHEAD

 WALKING LUNGES 50/35(10 PER ARM)

10 x GROUND TO OVERHEAD 155/115

RUN 400 METERS

20 x STRICT RING DIPS

WOD 8-22-12

RUN 150 METERS

4 x POWER CLEANS 135/95 (T&G)

2 x PUSH JERK/or SPLIT JERK 135/95

AMRAP IN 15 MIN

**Try not to release bar until your done with your reps!!

 

FINISH = 40 x KB CLEAN & PRESS

                 AS HEAVY AS POSSIBLE

WOD 8-21-12

15 x STRICT PULLUPS

30 x RUSSIAN SWINGS 70.5/50

45 x SQUAT JUMPS

3 ROUNDS

 

FINISH = TABATA SITUPS

WOD 8-20-12

10 x POWER SNATCH 95/65

10 x TOES TO BAR

10 x MED BALL SLAMS

5 ROUNDS

FINISH = 50 x RING DIPS

WOD 8-17-12

The Stever crushing today's WOD!!!!

7 x HANG SQUAT CLEAN TO

THRUSTER 115/75

14 x HR PUSHUPS

7 ROUNDS

FINISH = 3 x 3 TURKISH GET UPS

AS HEAVY AS POSSIBLE.

WOD 8-15-12

SHOULDER PRESS

1-1-1-1-1

PUSH PRESS

3-3-3-3-3

PUSH JERK

5-5-5-5-5

FINISH = 6 x 100 METER SPRINTS

WOD 8-14-10

WALL BALL 20/16lbs

PULLUPS

DOUBLE UNDERS

50-35-20

WOD 8-13-12

5 x BACK SQUATS 245/155

10 x BURPEE BOX JUMPS 24"/20"

15 x SDLHP 70.5/50lbs KB

5 ROUNDS

FINISH = PLANKS x 1 MIN REG

x 1 MIN SIDE

x 1 MIN OTHER SIDE

1 MIN REST x 3 ROUNDS

WOD 8-10-12

10 x TALL SQUAT SNATCH'S

AT 65-70% OF MAX

10 x OH SWINGS 50/35

8 x HANG SQUAT SNATCH'S

AT 70-75%OF MAX

20 x OH SWINGS

6 x HANG SQUAT SNATCH'S

AT 75-80%OF MAX

30 x OH SWINGS

4 x SQUAT SNATCH'S

AT 80-85% OF MAX

40 x OH SWINGS

2 x SQUAT SNATCH'S

AT 85-90% OF MAX

50 x OH SWINGS

WOD 8-8-12

Dave & Sarah having some fun with the finisher.

 345lbs Prowler Push x 3 Rounds

8 x BODYWEIGHT RING ROWS

10 x RING DIPS

12 x BURPEE'S

5 ROUNDS

FINISHER = 3 x 15yd x 15yd HIGH/HIGH PUSH

AS HEAVY AS POSSIBLE

WOD 8-7-12

Rob doing Bear Complexes with 185lbs!

ROW 800 METERS

20 x BEAR COMPLEX'S 135/95

RUN 800 METERS

FINISH = 100 x SITUPS

WOD 8-6-12

Val & MaryBeth working through 300!

25 x STRICT PULLUPS

50 x DEADLIFT 155/100

50 x HR PUSHUPS

50 x BOX JUMP 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS 50/35

25 x PULLUPS/ ANYWAY

WOD 8-3-12

Chuck PRing in his Clean & Jerk!

STRENGTH:

Take 15 Min. to find your 1 Rep Clean & Jerk Max.

WOD:

2 FOR 1 WALL BALL 20/16

TOES TO BAR

3-6-9-12-15-18-21

AMRAP IN 7 MIN

WOD 8-1-12

5 x HANG CLEANS 95/65

7 x PUSH PRESS 95/65

9 x SDLHP 95/65

AMRAP IN 15MIN

FINISH = 100 x HR PUSHUPS

WOD 7-31-12

Aimee's solid OHS!

"NANCY"

RUN 400 METERS

15 x OHS 95/65

5 ROUNDS

FINISH = ROW 500 FOR TIME:

V-UP'S TO 4 x RUSSIAN TWISTS x 30 REPS

WOD 7-30-12

D.C. Getting up over the bar!

6 x PULLUPS

8 x PISTOL SQUATS

10 x KB SWINGS 70.5/50

AMRAP IN 12 MIN

FINISH = 30 x LUNGE HOLDS x BOTH LEGS

INTO A M.E. PLANK HOLD

3 ROUNDS

WOD 7-27-12

FINISHER = 2 x 300 METER SLED SPRINTS

SNATCH LADDER

30 x DOUBLE UNDERS

2 x SQUAT SNATCH

7 ROUNDS

*Starting weight is 75/45, each round move up 20/10lbs until you fail.

Once you fail move down to your previous weight to complete rounds.

FINISH = 2 x 300 METER SLED SPRINTS 90/45

WOD 7-25-12

Clint = Awesomeness!!!

14 x OH LUNGE 45/25

14 x SIDE TO SIDE PUSHUPS

14 x SQUAT JUMPS

7 ROUNDS

FINISH = 5 x STRICT TOES 2 BAR

 15 x SITUPS

AMRAP IN 5 MIN

WOD 7-24-12

T.O.B. setting up for a Burpee Box Jump!

8 x STRICT PULLUPS

8 x POWER CLEANS 155/100

8 x BURPEE BOX JUMP 24"/20"

12 x STRICT PULLUPS

12 x POWER CLEANS 155/100

12 x BURPEE BOX JUMP

16 x STRICT PULLUPS

16 x POWER CLEANS 155/100

16 x BURPEE BOX JUMPS

WOD 7-23-12

RUN 150 METERS

4 x HSPU

6 x FRONT SQUATS

AMRAP IN 15 MIN

FINISH = 100 x RUSSIAN SWINGS 50/35

WOD 7-18-12

Lisa & Kasey Tearing it up!

BACK SQUATS 225/135

10-9-8-7-6-5-4-3-2-1

KB CLEAN & PRESS 50/35

5-5-4-4-3-3-2-2-1-1

*After each round do 7 x MED BALL SLAMS

WOD 7-17-12

20 x PULLUPS

30 x HR PUSHUPS

40 x SITUPS

50 x SQUATS

RUN  300 METERS

3 ROUNDS

WOD 7-16-12

8am class doing work!

5 x DEADLIFT 275/155lbs

10 x BOX JUMP 24"/20"

10 ROUNDS

FINISH = 4 x 5 STRICT PULLUPS INTO

ME KIPPING PULLUPS

WOD 7-13-12

Dave finishing strong in today's a%# kicker of a WOD!!!

7 x SQUAT CLEAN & JERK 135/95

14 x OH KB SWINGS 50/35

7 ROUNDS

*Take your time and do it right!

WOD 7-11-12

Adam doing L-Sit holds!

SPRINT 150 METERS

15 x HR PUSHUPS

30 x DOUBLE UNDERS

AMRAP IN 20MIN.

FINISH = 5 x MAX HOLD L-SITS

WOD7-10-12

Scott Snatching from low blocks! 185lbs x 3

BURGENER SNATCH WARMUP 45/30

TALL SNATCH

3-3-3

HANG SNATCH

2-2-2

*Move up 10-15% from TS

SQUAT SNATCH

1-1-1

*Move up 10-15% from HS

WOD:

OHS 135/95

T2B

21-15-9

WOD 7-9-12

Kasey doing Bar Muscle Ups to complete the WOD RX! Nice job!!!

"NASTY GIRLS"

50 x SQUATS

7 x MUSCLE UPS (Sub = 14 x C2B & 14 x Ring Dips)

10 x HANG POWER CLEANS 135/95

3 ROUNDS

FINISH = 300 METER FARMERS WALK

AS HEAVY AS POSSIBLE

WOD 7-6-12

Breakfast Club doing WORK!

And No chalk all over the ground yet, way to go guys!!!!

TABATA JUMPING PULLUPS

TABATA SITUPS

TABATA WALL BALL 20/16

*Do not let the ball touch the ground during rest periods,

each touch will result in a 3 burpee penalty!

TABATA RUSSIAN SWINGS 50/35

Do not let the KB touch the ground during rest periods,

each touch will also result in a 3 burpee penalty!

WOD 7-5-12

Dont leave anything in the tank! Nice Job Ram!!!

FRONT SQUAT 155/100

*Bar must be cleaned from ground/

Squat Clean is preferred.

BURPEE'S

10-9-8-7-6-5-4-3-2-1

FINISH = 200 x RUSSIAN TWISTS 25/15

WOD 7-3-12

  Derek doing Ring Pushups! Ya Buddy!!!

12 x RING PUSHUPS

8 x LUNGE JUMPS

4 x SDLHP 115/75

AMRAP IN 12 MIN

FINISH = 30 x BAR WIPERS

WOD 7-2-12

Brian with 135lbs Thrusters!!

"HEAVY FRAN"

THRUSTERS 135/95

CHEST TO BAR PULLUPS

15-12-9

FINISH = 1000 METER ROW

As fast as possible

**WE WILL BE CLOSED JULY 4th,
HAVE A SAFE HOLIDAY!!

WOD 6-27-12

Pasq PR's at 185lbs Deadlift for 3!! BEAST!!!

STRENGTH:

DEADLIFT

3-3-3-3-3

WOD:

RUN 800 METERS

then

5 x STRICT PULLUPS

10 x PUSHUPS

10 ROUNDS

then

RUN 400 METERS

WOD 6-26-12

SQUAT CLEANS 135/95

RING DIPS

21-15-9

FINISH = 50 KB CLEAN & STRICT PRESS

(25 per arm) Heavy as possible!!

WOD 6-25-12

Packed 8am class at CFD!!

15 x WALL BALL 20/16

15 x BURPEE'S

15 x TOES TO BAR

5 ROUNDS

FINISH = 100 x UNBROKEN SITUPS

WOD 6-22-12

Linda's back! Crushing Aggressive Russian Swings!!

WOD:

75 x RUSSIAN SWINGS 50/35

50 x C2B PULLUPS

50 x OHS 95/65

75 x RUSSIAN SWINGS 50/35

FINISH = Every 30sec complete 1 shuttle run

for a total of 6 Min.

WOD 6-21-12

Rest day? Not for our prodigy Big Brett,

1st day on the rings and crushed 8 Muscle ups!!!!

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-20-12

Erin with a 135lbs True 20 BS, Not too shaby!!

STRENGTH:

1 SET x 20 REPS x BACK SQUAT

MUST BE UNBROKEN!

GO UP 5-10% FROM  5-11-12

WOD:

6 x POWER CLEAN 135/95

12 x HR PUSHUPS

AMRAP IN 10 MIN

MIDLINE: V-UP's To 4 x RUSSIAN TWISTS x 30 REPS

WOD 6-19-12

 CFD's NEW MASCOT!

7 x HSPU

7 x BURPEE/ PULLUPS 8'/ 7'

7 x BOX JUMPS 30"/ 24"

7 ROUNDS

FINISH = 30 x STRICT RING DIPS

WOD 6-18-12

Jostes doing a 300 Meter Farmers Walk

 with two 70.5 KB's!

RUN 400 METERS

7 x CLUSTERS 135/95

14 x STRICT TOES TO BAR

3 ROUNDS

FINISH = 300 METER FARMERS WALK

       50/35 Adv.= 70.5/50

WOD 6-16-12

Saturday Team WOD!

"TEAM MURPH"

With Your Partner:

RUN 800 METERS

100 x PULLUPS

200 x ALTERNATING HR PUSHUPS

300 x ALTERNATING SQUAT JUMPS

RUN  800 METERS

WOD 6-15-12

Dave finishing Isabel with 195lbs, Why?

BECAUSE WE CAN!!!

BURGENER SNATCH WARMUP 45/30

"ISABEL"

30 x SQUAT SNATCH'S 135/95

*Every missed snatch will result in a 5 burpee penalty,

performed after the WOD.

FINISH = 200 x DOUBLE UNDERS

* Every time you stop do 7 x TOES TO BAR

WOD 6-14-12

Mike learning how to snatch!

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-13-12

ROW - CALORIES

PUSH PRESS 115/75

21-18-15-12-9-6-3

FINISH = 2 x 15yd PROWLER PUSH  HIGH/HIGH 90/180

After every prowler do a 15ft rope climb.

3-5 ROUNDS

WOD 6-12-12

5 x FRONT SQUATS 185/115

10 x PLYO PUSHUPS

AMRAP IN 10 MIN

*Bar must be cleaned from the ground!

FINISH = 5 x ROLLOUTS

                10 x V-UPS 25/15

                15 x SUPERMAN'S

                20 x RUSSIAN TWISTS 25/15

               HIGH REP OF CHINNIES

           3-5 ROUNDS

WOD 6-11-12

60 x OH KB SWINGS 50/35

50 x BURPEE'S

40 x PULLUPS

30 x PISTOL SQUATS (Alternating)

20 x HSPU

10 x MUSCLE UPS

100' OH KB WALKING LUNGE 50/35

* At 50' switch arms.

WOD 6-8-12

SQUAT SNATCH'S 95/65

BOX JUMPS 24"/20"

21-15-9

FINISH = TABATA RUSSIAN KB SWINGS 50/35

*During all rest periods do not let the KB touch the ground!

WOD 6-6-12

RUN 400 METERS

21 x S.D.L.H.P. 95/65

12 x B.B. LUNGES

3 ROUNDS

FINISH = 15 x GHD SITUPS

30 x RUSSIAN TWISTS 35/25

WOD 6-5-12

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN

FINISH = 100 x UNBROKEN SITUPS

WOD 6-4-12

12 x DEADLIFT 135/85

9 x HANG CLEAN 135/85

6 x PUSH JERKS 135/85

5 ROUNDS

Advanced weight = 155/100

FINISH = 6 x PISTOL SQUATS

               4 x BAR-WIPERS

                AMRAP IN 6 MIN

WOD 6-1-12

BURGENER SNATCH WARMUP 45/30

WOD:

10 x POWER SNATCH 95/65

15 x WALL BALL 20/16

5 ROUNDS

CONDITIONING:

ME x OH SWINGS 50/35

3 ROUNDS 

 Rest 60-90 sec between rounds

WOD 5-30-12

25 x STRICT PULLUPS

50 x DEADLIFT 155/100

50 x HR PUSHUPS

50 x BOX JUMP 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS

25 x PULLUPS (Anyway)

WOD 5-29-12

BURGENER SNATCH WARMUP 45/30

STRENGTH:

Take 12 Min. to establish a Squat Snatch max.

WOD:

OVERHEAD SQUATS 95/65

BAR-FACING BURPEE'S

21-15-9

WOD 5-25-12

10 x SNATCH 95/65

RUN 150 METERS

8 x SNATCH 115/75

RUN 150 METERS

6 x SNATCH 135/85

RUN 150 METERS

4 x SNATCH 155/95

RUN 150 METERS

2 x SNATCH 175/105

RUN 150 METERS

WOD 5-23-12

THRUSTERS 115/75

TOES TO BAR

10-9-8-7-6-5-4-3-2-1

WOD 5-21-12

TALL SQUAT SNATCH

3-3-3

HANG SQUAT SNATCH

(go up 5-10% in weight of TS)

3-3-3

SQUAT SNATCH

(go up 5-10% in weight of HS)

3-3-3

WOD

10 x POWER CLEANS 135/95

15 x WALL BALL 20/16

5 ROUNDS

WOD 5-18-12

STRENGTH

OVERHEAD SQUAT

3-3-3-3-3

WOD

10 x DEADLIFT 165/100

12 x HR PUSHUP

AMRAP IN 10 MIN

FINISH = TABATA SITUPS

WOD 5-16-12

30 x BACK SQUAT 135/95

20 x BW ROWS

10 x STRICT HSPU

20 x FRONT SQUAT

20 x BW ROWS

10 x STRICT HSPU

10 x HANG CLEAN

20 x BW ROWS

10 x HSPU

FINISH = 800 METER SANDBAG RUN

WOD 5-15-12

ROW 1000 METERS

50 x THRUSTERS 65/45

30 PULLUPS

FINISH = PUSHUP PYRAMID

               5-4-3-2-1

WOD 5-14-12

7 x SQUAT SNATCH'S 95/65

10 x BURPEE'S

7 ROUNDS

FINISH = CORE WORK/ YOUR CHOICE

WOD 5-11-12

STRENGTH

1 SET x 20 REPS BACK SQUAT

5-10% MORE THAN LAST

WOD

30 x DOUBLE UNDERS

10 x POWER SNATCH 95/65

AMRAP IN 10 MIN.

CORE WORK

10 x V-UPS 25/15

20 x RUSSIAN TWISTS 25/15

5 ROUNDS

WOD 5-9-12

3 x POWER CLEANS 135/95

6 x SIDE TO SIDE PUSHUPS

9 x RUSSIAN KB SWINGS 50/35

AMRAP IN 3 MIN.

REST 1 MIN. BETWEEN ROUNDS

5 ROUNDS

FINISH = 15yd PROWLER PUSH 90/180

              HIGH/HIGH 5 ROUNDS

WOD 5-8-12

RUN 400 METERS

21 x TOES TO BAR

12 x OHS 135/95

3 ROUNDS

FINISH = 30 x UNBROKEN BURPEE TO PLATES

WOD 5-7-12

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 30 x STRICT HSPU

WOD 4-27-12

10 x BACK SQUAT 225/135

ROW 50 METERS

9 x BACK SQUAT

ROW 100 METERS

8 x BACK SQUAT

ROW 150 METERS

7 x BACK SQUAT

ROW 200 METERS

6 x BACK SQUAT

ROW 250 METERS

5 x BACK SQUAT

ROW 300 METERS

4 x BACK SQUAT

ROW 350 METERS

3 x BACK SQUAT

ROW 400 METERS

2 x BACK SQUAT

ROW 450 METERS

1 x BACK SQUAT

ROW 500 METERS

WOD 4-25-12

1 x WALL WALK

3 x RUSSIAN KB SWINGS 70.5/50

2 x WALL WALKS

6 x SWINGS

3 x WALL WALKS

9 x SWINGS

*Each round go up by 1 in wall walks and 3 in KB swings.

AMRAP IN 9 MIN

STRENGTH

WEIGHTED PULLUPS

3-3-3-3-3

*After each round of pullups

3 x KB CLEAN & PRESS 50/35 (3 per arm)

WOD 4-24-12

RUN 800 METERS

30 x DEADLIFT 185/115

RUN 600 METERS

25 x STRICT RING DIPS

RUN 400 METERS

20 x DEADLIFTS 225/135

FINISH = 12 x HR PUSHUPS

            6 x V-UPS

            AMRAP IN 6 MIN.

WOD 4-23-12

STRENGTH

1 SET x 20 REPS

Go up 5-10% in weight from 4-18-12

WOD

5 x HANG CLEANS 135/95

3 x PUSH PRESS 135/95

20 x DOUBLE UNDERS

AMRAP IN 12 MIN

*Try to do your set of 5 & 3 Reps Unbroken!

FINISH = 30 x STRICT TOES TO BAR

WOD 4-20-12

RUN 400 METERS 75-80% SPRINT

21 x THRUSTERS 95/65pds

21 x PULLUPS

RUN 300 METERS 85-90% SPRINT

15 x  THRUSTERS

15 x  PULLUPS

RUN 150 METERS 100% SPRINT

9 x THRUSTERS

9 x  PULLUPS

SKILL WORK = 20 x TURKISH GET UPS 50/35pds

                    10 per side

WOD 4-18-12

STRENGTH

1 SET x 20 REPS

*Must be done unbroken!

Pick weight that would be difficult for 10-12 Reps.

WOD

AMRAP IN 7 MIN

7 x KB SNATCH'S 50/35

7 x BURPEE'S

SKILL WORK

10-15 MIN OF MUSCLE UP PROGRESSION

WOD 4-17-12

9 x DEADLIFT 155/100

12 x HR PUSHUPS

15 x BOX JUMPS 24"/20"

AMRAP IN 15 MIN

FINISH = 100 x SITUPS

WOD 4-16-12

30 x BW RING ROWS

60 x OHS 95/65

90 x RUSSIAN KB SWINGS70.5/50

ROW 1200 METERS

WOD 4-13-12

AMRAP IN 15 MIN.

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

*After each round clean and jerk 155/95,

 Reps = whatever round you are on!

FINISH = 200 x RUSSIAN TWISTS 25/15

WOD 4-11-12

3 x MAN MAKERS 35/25

10 x LUNGES 35/25 (5 per leg)

15 x SITUPS

AMRAP IN 15 MIN

FINISH =

L-SITS x MAX HOLD

300 METER RUN

5 ROUNDS

WOD 4-10-12

STRENGTH

5-5-5-5-5

AMRAP IN 10 MIN.

7 x POWER SNATCH 95/65

30 x DOUBLE UNDERS

WOD 4-9-12

25 x STRICT PULLUPS

50 x BACK SQUATS 135/95

50 x HR PUSHUPS

50 x KB SWINGS 50/35

50 x TOES TO BAR

50 x KB CLEAN & PRESS 50/35

25 x STRICT PULLUPS

WOD 4-4-12

50 x PULLUPS

25 x BOX JUMPS 24"/20"

75 x HR PUSHUPS

25 x BOX JUMPS 24"/20"

75 x SITUPS

25 x BOX JUMPS 24"/20"

50 x KB CLEAN & PRESS 35/25

25 x BOX JUMPS 24"/20"

Wod 4-3-12

RUN 400 METERS

POWER CLEANS 135/95

RING DIPS

21-15-9

FINISH = 4 x ROLLOUTS

12 x V-UPS

20 x RUSSIAN TWISTS 25/15

24 x CHINNIES

3-5 ROUNDS

WOD 4-2-12

1 x THRUSTER EVERY MIN.

ON THE MIN. UNTIL FAILURE

Example : Min. 1 = 1 Thruster, Min 2 = 2 Thruster,

Min 3 = 3 Thrusters, and so on!

FINISH = 30 x STRICT PULLUPS

                 Try adding weight!

WOD 3-30-12

THE CROSSFIT TOTAL

BACK SQUAT

1-1-1

SHOULDER PRESS

1-1-1

DEADLIFT

1-1-1

WOD 3-28-12

15 x WALL BALL 20/16

15 x BURPEE'S

15 x TOES TO BAR

5 ROUNDS

FINISH = 50 x RING PUSHUPS

WOD 3-27-12

ROW 300 METERS

7 x SQUAT CLEANS 155/95

14 x KB SWINGS 50/35

7 ROUNDS

FINISH = 1 MIN PLANK

                1 MIN SIDE PLANK

              1 MIN OPP SIDE PLANK

               3 ROUNDS

WOD 3-26-12

"DIANE"

DEADLIFT 225/135

HSPU

21-15-9

FINISH = 300 METER SLED DRAG & PULL 90/45

WOD 3-23-12

CROSSFIT OPEN WOD 12.5

THRUSTER'S 100/65

CHEST TO BAR PULLUPS

3-6-9-12-15-18-21-24

AMRAP IN 7 MIN

WOD 3-21-12

STRENGTH

BACK SQUAT

3-3-3-3-3

8 x OVERHEAD SQUAT 95/65

12 x V-UPS 25/15

24 x DOUBLE UNDERS

AMRAP IN 12MIN

WOD 3-20-12

RUN 400 METERS

MAX x PULLUPS

MAX x PUSHUPS

4 ROUNDS

**20 Min. time cap!

FINSH = TABATA SITUPS