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WOD

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

130530 – “Jackie”

May 30, 2013

20130417-081626

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

th

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

h26A14143

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

pnr-friday-the-13th-are-you-feeling-lucky-or-u-001

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

elbow_grease_poster-r924d71e308f84bc7b7174106ce248063_w2q_8byvr_512

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

1320967914_Dinner_is_served_gag

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

258343087_640

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#)

 

 

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