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WOD

130502 – “Heavy Baseline”

May 6, 2013

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

pizeanprflpa

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

130418 – “Angry Gorilla”

images

 

Strength

Thruster

3 – 3 – 3  – 3 – 3

WOD – “Angry Gorilla”

5 Power Clean (135#/95#)

5 Front Squats (135#/95#)

5 Push Press (135#/95#)

20 Double Unders

 

130417 – “30 for 30”

April 17, 2013

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Skill

1 minute max burpees

Strength

Snatch

1 – 1 – 1 – 1 – 1

WOD – “30 for 30”

12 – AMRAP

30 Push ups

30 Sit ups

300mRow

 

130416 – “Just a Swingin'”

john-anderson-swingin-843

 

Skill

1000m Row

WOD – “Just a Swingin”

3 – 6 – 9 – 12 – 9 – 6 – 3

Kettlebell Swing (62#/44#)

Burpee Box Jump

 

130415 – “And I Ran”

flock_of_seagulls_shade

 

Skill

Strict Press

3 – 3 – 3 – 3- 3

WOD – “And I Ran”

12 – AMRAP

For Rep

– Max Pull Ups

– 400m Run

 

130208 – “What Goes up…”

February 8, 2013
What goes up.....must come down......unless you are in space.
What goes up…..must come down……unless you are in space.

Warm-Up

Foam Rolling

Row 500m

Run 400m

Skill

Backsquat

Warm up to a heavy back squat, then perform 3×5 of same heavy weight

WOD – “What Goes Up……”

2-4-6-8-10-10-8-6-4-2

KB Weight (53#/35#)

KB One Armed Russian Swing

KB Snatch

KB Thruster

Deadlift (245#/125#)

 

130207 – “I Need More….”

February 7, 2013
You always want more.....but do you get the most of what you have?
You always want more…..but do you get the most of what you have?

Warm-Up

Side Shuffle 100m

10 Lunges

Power Skip 100m

10 Squats

Run 100m

10 Push ups

Back Pedal 100m

10 Ball Slams (10#)

Skill

Straight Hang

WOD #1- “I Need More TIME”

6 – AMRAP

Buy-in

200m Run

30 Sit-ups

20 Push-ups

10 Squats

In remaining time – do as many Squat Clean Thrusters as possible (135#/95#)

WOD #2 – “I Need More REST”

15 – AMRAP

20 Wall Ball (20#/16#)

20 Burpees

20 Slamball (35#/25#)

 

130206 – “Push-Pops”

February 6, 2013
One of the best old school ice cream truck treats EVER! Just don't be the guy who pushes to hard and launches his ice cream across the sidewalk...
One of the best old school ice cream truck treats EVER! Just don’t be the guy who pushes to hard and launches his ice cream across the sidewalk…

Warm-Up

Downward Stepping Dog

KB Squat Hold

Upright Bar Squat

Skill

Front Squat

5-5-5-5-5

WOD – “Push-Pops”

21-15-9

Handstand Push Ups

Run 200m

Ring Dips

Row 250m

Push Ups

Double Unders (SU x 3)

SCALED:

21-15-9

DB Shoulder Press (45#/25#)

Run 200m

Bench Dips (Knees locked out, toes pointing up)

Row 250m

Push Ups (Knees or Toes)

Single Unders x 3

 

 

130205 – “It’s Istanbul…Not Constantinople”

February 5, 2013

Istanbul, formerly Constantinople, was the capital city of the Eastern Roman or Byzantine Empire, the Latin and the Ottoman Empire. It was founded in AD 330, at ancient Byzantium as the new capital of the Roman Empire by Constantine the Great, after whom it was named. In the 1100s,[1] the city was the largest and wealthiest European city of the Middle Ages.
Istanbul, formerly Constantinople, was the capital city of the Eastern Roman or Byzantine Empire, the Latin and the Ottoman Empire. It was founded in AD 330, at ancient Byzantium as the new capital of the Roman Empire by Constantine the Great, after whom it was named. In the 1100s,[1] the city was the largest and wealthiest European city of the Middle Ages.
Warm-Up

Switch stations EMOM:

3 Rounds

– Battle Ropes – Alternating waves

– Man Makers (10#)

– Jumping Jacks

Skill

The Turkish Get Up

WOD – “It’s Istanbul…Not Constantinople”

2 Rounds

5 Turkish Get Ups – Right Arm (53#/35#)

25 KB swings (53#/35#)

10 Overhead Squats (95#/65#)

5 Turkish Get Ups – Left Arm (53#/35#)

25 KB Swings (53#/35#)

10 Overhead Squats (95#/65#)

20 Double Unders

130204 – “Tabata This…”

February 4, 2013

 

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Warm-Up

PVC Pipe Mobility

Foam Roll

15 Man on Fire Burpees

15 Squats

10 Jumping Lunges

 

Skill

Push Jerk

3-3-3-3-3

Progressively go up in weight each rep

WOD – “Tabata This…..”

8 Rounds of each

20 seconds of work, 10 seconds of rest

– Rows

– Squats

– Sit-ups

– Pull-ups

– Push-ups

130202 – “Something about Mary”

February 2, 2013

theres_something_about_mary_posterWOD 1

15 Thrusters (135#/95#)

200m Run

30 Ab Mat Situps

20 Thrusters (95#/65#)

400m Run

30 Ab Mat Situps

30 Thrusters (65#/45#)

800m Run

30 Ab Mat Situps

WOD 2

5 Rounds of Mary

5 Handstand Pushups

10 Pistols

15 Pull ups

Then:

3 Rounds of Nancy

400m Run

15 Overhead Squats (95#/65#)

 

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