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WOD

130530 – “Jackie”

May 30, 2013

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Strength:

Thrusters

3 – 3 – 3 – 3 – 3

WOD – “Jackie”

1000m Row

50 Thrusters (45#/45#)

30 Pull-ups

130529 – “Box it Up”

May 29, 2013

124106L

Strength:

Press Complex

5 sets

1 Press – 2 Push Press – 3 Push Jerk

WOD – “Box it Up”

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

Med Ball Sit Up (20#/16#)

Box Jumps (30″/20″)

130528 – “Head Over Heels”

Abba-Head-Over-Heels-42475

 

Strength:

8 Minute Row – Max Distance

WOD – “Head Over Heels”

10-AMRAP

5 Handstand Push-ups

5 Squat Cleans (135#/95#)

130527 – “Murph”

May 27, 2013

332px-Michael_P._Murphy

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

130524 – “Curse of the Bambino”

May 24, 2013

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Strength

Deadlift

3 – 3 – 3 – 3 – 3

WOD – “Curse of the Bambino”

15-AMRAP

3 – 6 – 9 – 12 – 15 – …

Overhead Squats (95#/65#)

KB Swings (53#/35#)

Double Unders

130523 – “San Dimas Football Rules!”

May 23, 2013

SDHSFR_medium

Strength

Ring Dips

5 sets of 10

WOD – “San Dimas Football Rules!”

6-AMRAP

Row (750m/500m)

25 Burpees

Max Thrusters in remaining time (95#/65#)

REST 5 MINUTES

5-AMRAP

10 Thrusters (95#/65#)

10 Knees-to-Elbows

10 Lateral Bar Jumps

130522 – “Berliner Mauer”

May 22, 2013

berlin20wall20freedom

Strength

Sumo Deadlift High Pull

3 – 3 – 3 – 3

WOD – “Berliner Mauer”

40 Wall Ball Shots

10 Pull Ups

10 Burpees

30 Wall Ball Shots

10 Pull Ups

10 Burpees

20 Wall Ball Shots

10 Pull Ups

10 Burpees

10 Wall Ball Shots

10 Pull Ups

10 Burpees

130521 – “Magical Unicorn”

May 21, 2013

magic_unicorn

Strength

20 Rep Back Squat

5 – 5 – 8 – 20

WOD – “Magical Unicorn”

10 Clean & Jerks (155#/105#)

200m Run

15 Clean & Jerks (125#/85#)

400m Run

20 Clean & Jerks (95#/65#)

800m Run

 

130517 – “Skinny Dippin”

May 20, 2013

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Strength

Strict Press

5 – 5 – 5 – 5 – 5

WOD – “Skinny Dippin”

3 Rounds

25 Double Unders

7 Ring Dips

10 Snatch (115#/75#)

Cool Down

1 Mile Jog

 

130520 – “National Bench Press Day”

increase-bench_press

Skill

Rope Climbing

WOD – “National Bench Press Day”

3 Rounds – SWITCH STATIONS EMOM

1) Bench Press (135#/75#)

2) Box Jumps (24″/18″)

3) KB Swings (53#/35#)

4) Ring Rows (Feet elevated on 12″ box)

5) Ball Slam Burpees (35#/25#)

6) Rest

Cool Down

Work on your Kipping Pull Up

130516 – “Unlucky 13”

May 16, 2013

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Strength

Front Squats

5 – 5 – 5 – 5 – 5

WOD – “Unlucky 13”

13 AMRAP

5 Deadlift (275#/195#)

15 balance Push Ups

Cool Down

30 Toes-to-Rings

or

30 Ground Toes-to-Bar

130515 – “Elbow Grease”

May 15, 2013

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Strength

Max Weighted Dips

WOD – “Elbow Grease”

2 – 4 – 6 – 8 – 6 – 4 – 2

One Arm KB Snatch (53#/35#)

Burpees

One Arm KN Clean & Jerk (53#/35#)

Cool Down

50 Sit ups

130514 – “The Chief”

chief

Skill 

TABATA Hollow Rocks

TABATA Bottom to Bottom

WOD – “The Chief”

5 Rounds

3-AMRAP

3 Power Cleans (135#/95#)

6 Push Ups

9 Squats

1 Minute Rest Between Rounds

130513 – “My BUSINESS Partner”

May 13, 2013

tango_and_cash2

Strength

Overhead Lunge

4 – 4 – 4 – 4 – 4

WOD – “My BUSINESS Partner”

Partner WOD

100 Double Unders

50 Pull Ups

40 Calorie Row

30 Toes-to-Bar

20 Snatch (115# / 75#)

10 Turkish Get Up (53# / 35#)

100 Double Unders

130510 – “Happy Hour”

May 10, 2013

happy-hour

Skill

Push – Press

WOD – “Happy Hour”

5 Rounds For Time

6 Thrusters (95#/65#)

6 Bar Facing Burpees

24 Double Unders

130509 – “Dinner is Served”

May 9, 2013

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Skill

1600m Row

WOD – “Dinner is Served”

8-AMRAP

10 Overhead Plate Lunges (45#/25#)

10 Push-Ups

10 Plate Ground to Overhead

130508 – “Shot Caller”

May 8, 2013

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Skill

Back Squats

WOD – “Shot Caller”

4 Rounds for Time

200m Farmers Carry (50#/30#)

25 Wall Ball Shots (20#/14#)

15 Pull-Ups

130507 – “Jerk in the Box”

May 7, 2013

27

Skill

Kettlebell Clean

 WOD – “Jerk in the Box”

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

Clean Jerk (135#/95#)

Box Jumps (24”/18”)

130506 – “Rockstars and Swingers”

May 6, 2013

 

Skill

Pay Day Pull-Ups/Working the Kip

WOD – “Rockstars and Swingers”

12-AMRAP

400m Run

30 Hollow Rocks

30 KB Swings (53#/35#)

130503 – “2 Minute Warning”

Skill

Back Squat

3-3-3-3-3

WOD – “Yogi Bear”

2 min AMRAP

12 Burpees

Max Power Cleans (135#/95#)

Rest 2 Min

2 min AMRAP

12 Burpees

Max Front Squats (135#/95#)

Rest 2 Min

2 min AMRAP

12 Burpees

Repeat with Max Push Press (135#/95#)

Rest 2 Min

2 min AMRAP

12 Burpees

Repeat with Max Back Squat (135#/95#)

 

 

130502 – “Heavy Baseline”

Skill

50m 36# Vest Run

WOD – Heavy Baseline”

750m Row

40 Gobblet Squats (53#/35#)

30 Med Ball Sit Ups

20 Clapping Push Ups

10 Chest to Bar Pull Ups

130501 – “Zebra Flannel Jammies”

May 1, 2013

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Skill

Overhead Squat

3 – 3 – 3 – 3 – 3

WOD – Zebra Flannel Jammies

4-AMRAP

10 Wall Ball Shot (20#/14#)

10 HR Push Up

10 Medicine Ball Clean (20#/14#)

Rest 3 Minutes

6-AMRAP

10 Wall Ball Shot (20#/14#)

10 HR Push Up

10 Medicine Ball Clean (20#/14#)

Rest 3 Minutes

For Time

10 Wall Ball Shot (20#/14#)

10 HR Push Up

10 Medicine Ball Clean (20#/14#)

130430 – “$1.25”

April 30, 2013

Nov-09-Nothing_Over

Skill

Hoover Ball

WOD – $1.25

For Time

400m Run

25 Overhead Squat (95#/75#)

25 Pull-Ups

25 Ball Slam (50#/25#)

25 KB Snatch (53#/35#)

25 KB Goblet Squat Jump (53#/35#)

130429 – “Russian Doll”

April 29, 2013

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Strength

Deadlift

3 – 3 – 3 – 3 -3

WOD – “Russian Doll”

3 Rounds

20 KB Swings (53#/35#)

20 Burpees

20 Russian Twists (53#/35#)

20 Double Unders (x3 if Single Unders)

130426 – “Rosie the Riveter”

April 26, 2013

rosie

Skill

20 Yard Shuttle Sprint

WOD – Rosie the Riveter

Clean & Jerk

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

2 EMOM: 15 Minutes

130425 – “Mean Cindy”

April 25, 2013

Cindy-Brady-the-brady-bunch-4754002-365-465

Skill

100 Sit Ups

WOD – Mean Cindy

20-AMRAP

5 Chest to Bar Pull up

10 Handstand Push Up

15 Box Jumps (24″/18″)

200m Run

 

 

 

130424 – “Elizabeth’s Ladder”

April 24, 2013

220px-Darnley_stage_3

Skill

Deadlift

5 – 5 – 5 – 5 – 5

(Do not release the bar)

WOD – “Elizabeth’s Ladder”

10-AMRAP

2 – 4 – 6 – 8 – 10 …

Hang Power Clean (135#/95#)

Ring Dips

130423 – “The Amazing Race

April 23, 2013

AmazingRace-520x388

Skill

30m Sled Push

WOD

12-AMRAP

800m Run

800m Row

Deadlift (275#/165#) – For Reps

130422 – “One Ton Tomato”

April 22, 2013

oneton

Skill

Muscle Up Progressions

WOD – “One Ton Tomato”

For Time:

50 Single Leg Single Under (Right)

50 Single Leg Single Under (Left)

40 Wall Ball Shot (20#/14#)

30 KB Sumo Deadlift High Pull (70#/53#)

20 Pull up

2,000# Total Thruster

 

130419 – “Hands, Elbow, Knees and Toes”

April 19, 2013

headshoulderskneesandtoes

Skill

200m Suitcase Sprint (44#/26#)

WOD – “Hands, Elbow, Knees and Toes”

30 – 20 – 10

Overhead Squats (75#/55#)

Knees to Elbows

Lateral Bar Jumps

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