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WOD

130711 – “Howling Mad” Murdock

July 11, 2013

murdoch+a+team+290x400

Strength

Hang Snatch

2 – 2 – 2 – 2 – 2 – 2

– OR –

Overhead Squat

5 – 5 – 5 – 5 – 5

WOD – “Howling Mad” Murdock

For time:

1000m Row

10 Thrusters (115#/75#)

750m Row

15 Thrusters (95#/65#)

500m Row

20 Thrusters (75#/55#)

 

130710 – “B.A.” Baracus

July 10, 2013

mr-t

Strength

7 – 7 – 7 – 7 – 7 @ 75%

WOD – “B.A.” Baracus

5 Rounds, For Reps

30 sec. of MAX Burpees

30 sec. of Rest

30 sec. of MAX Wall Ball Shot (20#/14#)

30 sec. of Rest

30 sec. of MAX Knees to Elbow

30 sec. of Rest

 

130709 – “Faceman” Peck

July 9, 2013

th

Strength

Back Squat

9 – 9 – 9 – 9 @ 70%

WOD – “Faceman” Peck

3 Rounds, For Reps

1:00 minute of MAX Pull-ups

2-AMRAP

12 Push-Press (95#/65#)

12 SDHP (95#/65#)

1:00 minute of REST

130708 – “Hannibal” Smith

July 8, 2013

George_Peppard_hannibal_2

Skill

The Kipping Pull-up

Strength

Deadlift

5 – 5 – 3 – 3 – 3 – 1 – 1

WOD – “Hannibal Smith”

6 – AMRAP

4 Deadlift (275#/185#)

8 Handstand Push-Up (Scale: HR Push-up)

130705 – “Admiral Akbar”

July 5, 2013

itsatrapStrength

Back Squat

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

(70%-90%)

WOD – “Admiral Akbar”

5 Rounds

10 Kettlebell Snatch (53#/35#)

15 Toes to Bar

200m Run

130704 – “Independence Day”

July 4, 2013

independenceday

Optional Skill

3 Position Clean (Hi-Hang, Hang, Floor)

OR….

Front Squat

5-5-5-5-5

WOD – “Independence Day”

For Time

50 Wall Ball Shot (20#/14#)

13 Snatch (115#/55#)

50 Push-Up

13 Clean (135#/75#)

50 Pull-Up

13 Jerk (155#/95#)

50 Calorie Row

130703 – “Greedo”

July 3, 2013

greedo2

Strength

Back Squat

8-8-8-5-2-2-1

(65%-80%)

Skill

Double Under

WOD – “Greedo”

For Reps, Lowest Round

Tabata Clean & Jerk (135#/95#)

Rest 1 Minute

Tabata Double Under

Rest 1 Minute

Tabata Sit-up

Rest 1 Minute

Tabata Kettlebell Swings (53#/35#)

 

130702 – “Biggs Darklighter”

July 2, 2013

2

Strength

Bench Press

8-8-5-5-5

WOD – “Biggs Darklighter”

10-AMRAP

9-7-5

Deadlift (255#/155#)

Dumbbell Push Press (45#/25#

130701 – “Chewbacca”

celebrity-pictures-chewbacca-hair-day

Skill

Payday Pull-Ups

Strength

Back Squat

8-8-8-5-2-2-1

(65%-80%)

WOD – “Chewbacca”

3 Rounds for Time

6 Overhead Squat (115#/75#)

12 KB Sumo Deadlift High-Pull (70#/53#)

18 Bar Lateral Burpee

130628 – “Fran”

June 28, 2013

keep-calm-and-fran-21-15-9

Strength

Deadlift

10(Light#) – 5 – 5 – 3 – 3 – 3

Skill

500m Row for Time

WOD  – “Fran”

21-15-9

Thrusters (95#/65#)

Pull-Up

130627 – “Fight Gone Bad”

June 27, 2013

fgbcfv

Strength

15 Minutes to Work Up to 1RM Clean & Jerk

Skill

MAX Pull-ups

WOD – “Fight Gone Bad”

3 Rounds, Switch Stations EMOM

1)   Wall Ball Shot (20#/14#)

2)   Sumo Deadlift High Pull (75#/55#)

3)   Box Jump (20”)

4)   Push Press (75#/55#)

5)   Row for Calories

6)   REST

130626 – “Buck Furpees”

June 26, 2013

buck-furpees.anvil-unisex-heavyweight-tee.white.w760h760

Strength

Push Press

10(Bar) – 5 – 5 – 3 – 3 – 3

Skill

Glute Ham Raises

WOD – “Buck Furpees”

100 Burpees for Time

130625 – “Grace”

June 25, 2013

Grace

Strength

15 Minutes to Work up to a 1RM Snatch

WOD –  “Grace”

30 Clean & Jerk (135#/95#)

Rest 10 Minutes

1 Mile Run for Time

130624 – “Helen”

June 24, 2013

Helen

Strength

Back Squat

10(Bar) – 5 – 5 – 3 – 3 – 3

WOD – “Helen”

3 Rounds for Time

400m Run

21 KB Swing (53#/35#)

12 Pull-Up

130621 – “Toe Stubber”

June 21, 2013

5942438018_stubbed_toe_xlarge

Strength

Overhead Squat

3-3-3-3-3

WOD – “Toe Stubber”

10-AMRAP

3-6-9-12…

Toes to Bar

Burpee

130620 – “Uphill Climb”

June 20, 2013

Uphill-Climb-of-an-Entrepreneur--300x300

Strength

Banded Deadlift Ladder

WOD

9-15-21

Row for Calories

Front Squat (135#/95#)

Balance Push-Up

130619 – “Partner Up”

June 19, 2013

PictureHandshakePartner

Skill

100 Partner Burpees for time

PARTNER UP

WOD – 1

8-AMRAP (Partners alternate rounds)

3 Deadlift (275#/185#)

6 Box Jump (24″/18″)

9 Double Unders (3x Single Unders)

Rest 2 minutes

WOD  – 2

8-AMRAP (Partners alternare exercises)

10 KB Swings (53#/35#)

10 Ab-mat Sit Ups

10 Wall Ball Shots (20#/14#)

Rest 2 minutes

1 Mile Partner Relay (4 x 400m)

130618 – “Muscle Jerky”

June 18, 2013

jerky_t670

Strength

Split Jerk

1-1-1-1-1-1

WOD – “Muscle Jerky”

12-AMRAP

1-2-3-4…

Clean and Jerk (165#/95#)

Muscle-Up

(Scale: Pull-up x3)

130617 – “Snatch Forrest, Snatch”

gump4

Strength

Back Squat

5-5-5-5-5

WOD – “Snatch Forrest, Snatch”

21 Snatch (95#/55#)

200m Run

15 Snatch (115#/75#)

400m Run

9 Snatch (135#/95#)

600m Run

130614 – “Kettle Korn”

June 14, 2013

kettle

Strength

Snatch Grip Deadlift

5 – 5 – 5 – 5 – 5

WOD – “Kettle Korn”

400m Run

35 Kettlebell Swing (53#/35#)

25 Thrusters (95#/65#)

400m Run

25 Kettlebell Swing (53#/35#)

15 Thrusters (95#/65#)

400m Run

15 Kettlebell Swing (53#/35#)

5 Thrusters (95#/65#)

130613 – “Prestige Worldwide”

June 13, 2013

image

Strength

Front Squat

3-3-3-3-3

WOD – “Prestige Worldwide”

15-AMRAP

1000m Row

40 Toes to Bar

30 Front Squats (135#/95#)

20 Shoulder To Overhead (135#/95#)

10 Burpees

200m Run

Max Clean & Jerks (135#/95#)

130612 – “Walking on Eggshells”

walking_on_egg_shells_by_ted_drakness

Strength

Push-Press

5-5-5-5-5

WOD – “Walking on Eggshells”

10-AMRAP

10 Front Rack Walking Lunges (115#/75#)

15 Pull-Ups

130611 – “Colt .45”

colt_45

Strength

Hang Squat Clean

1-1-1-1-1-1-1

WOD – “Colt 45”

Buy In: 500m Row

5-10-15-10-5

Handstand Push Ups

Sumo Deadlift High Pulls (95#/65#)

Box Jump (24”/18”)

Cash Out: 45 Push Ups

130610 – “This Old Man, He Played Strong”

June 10, 2013

images

Skill

Pistol Progressions

Phase 1: Seated to Standing

Phase 2: Band Assistance

Phase 3: Negatives on Box

Phase 4: Squat to Pistol

WOD – “This Old Man, He Played Strong”

11-AMRAP

1 Power Snatch (95#/65#)

1 Overhead Squat (95#/65#)

1 Lateral Burpee

2,2,2

3,3,3

130607 – “Can I Get A Coconut Water?”

June 7, 2013

coconut-water-6f51be99d73fb9aacd1358747aea2de85aa4d2ff-s6-c30

Strength – Deadlift

5 – 5 – 5 – 5 – 5

WOD – “Can I Get A Coconut Water?”

3 Rounds

20 Burpees

16 KB Snatch, Alternate Arms (53#/35#)

12 Pull Ups

130606 – “Annie”

Annie

Strength – Bench Press

2 – 2 – 2 – 2 – 2

WOD – “Annie”

50 – 40 – 30 – 20 -10

Double Unders

Sit Ups

130605 – “Tito Trinidad”

June 5, 2013

tito-trinidad

Strength

5×3 1 ¼ Back Squats

15 Minutes to work up to 3RM

WOD – “Tito Trinidad”

12-AMRAP

200m Run

20 Box Jump (24”/18”)

20 Wall Ball Shots (20#/14#)

200m Run

15 Box Jump (24”/18”)

15 Wall Ball Shots (20#/14#)

200m Run

10 Box Jump (24”/18”)

10 Wall Ball Shots (20#/14#)

200m Run

5 Box Jump (24”/18”)

5 Wall Ball Shots (20#/14#)

MAX EFFORT Deadlifts (225#/135#)

130604 – “Squirrel”

funny-dog-Up-squirrel

Strength:

7×1 Clean & Jerk

WOD: “Squirrel”

4 Rounds for Time

25 Toes to Bar

15 Push Press (135#/95#)

5 Squat Cleans (135#/95#)

130601 – “Grocery List”

images

Skill:

Learning the Kip/Payday Pullups

WOD: Grocery List

5 Burpee

10 Overhead Lunges (53#/35#)

15 Pull-Ups

20 KB SDHP (53#/35#)

25 Knees to Elbow

30 Goblet Squats (53#/35#)

35 Push-Ups

40 KB Swings (53#/35#)

50 Air Squats

40 KB Swings (53#/35#)

35 Push-Ups

30 Goblet Squats (53#/35#)

25 Knees to Elbow

20 KB SDHP (53#/35#)

15 Pull-Ups

10 Overhead Lunges (53#/35#)

5 Burpee

30 Minute Hard Cap

 

130531 – “Squater’s Rights”

May 31, 2013

squatter-rights-5

Strength:

10 Minutes to find your 1 Rep Max Snatch

WOD – Squater’s Rights

15 – 12 – 9 – 6 – 3

30 – 24 – 18 – 12 – 6

Snatch (95#/65#)

Squats

1 37 38 39 40 41