12.28.12

A.
7 Min AMRAP:
20 Doubleunders
20 ABMAT

rest 3 min

B.
10 Min AMRAP:
10 Wall Ball
20 HR Push Ups
30 Walking Lunges (total)

12.27.12

For Time:

With a continuous clock, do...

50 Burpees
Run 800m

rest 3 min

50 Pull Ups

rest 2 min

50 KB Swings

Score is total time minus 5 min rest.

12.26.12

10 Min 1RM Power Clean

then

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups
9 Squats

rest 1 min, repeat for 5 cycles. Score is total complete rounds for all 5 cycles.

12.24.12

10 AM WOD ONLY!

Gotta show to know!

12.21.12

A. Max 1000m Row

B. "Annie"
50-40-30-20-10:
Doubleunders
ABMAT

C. 5 Min Max CTB Pull Ups

12.20.12

For Time:

Run 800m
20 Deadlifts (135/95)
20 Burpees
15 Deadlifts
15 Burpees
10 Deadlifts
10 Burpees
Run 800m

12.19.12

Pick Your Poison

Choose:

A. "Chelsea"
EMOM for 30 Min:

5 Pull Ups
10 Push Ups
15 Squats

*score and note every minute you don't complete the reps.

Or

B. "Fran"
21-15-9:

Thrusters (95/65)
Pull Ups

Two very different time domains and energy pathways.

12.18.12

A.
5 Min AMRAP:
5 Burpees
10 Wall Ball (20/14)

rest 2min

B.
5 Min AMRAP:
5 Pull Ups
10 KB Snatch (53/35) total

rest 2 min

C.
5 Min AMRAP:
5 HSPU
10 Doubleunders

12.17.12

10 Min to Find 1RM OHS

then

4 RFT:

Run 400m
10 OHS @ 75% of 1RM
20 ABMAT

12.14.12

4 Rounds For Time:

Run 400m
15 Pull Ups
15 T2B
15 Wall Ball (20/14)

rest 1 min between rounds. Subtract 3 min rest for total time.

12.13.12

A. 5 Min Total Doubleunders

rest 1 Min

B. 4 Min Max Burpees

rest 1 min

C. For Time:

10-9-8-7-6-5-4-3-2-1 of:
KB Swings (53/35)
Goblet Squats

12.12.12

12 Min AMRAP:

12 Deadlift (135/95)
12 Box Jumps (24/20)
12 Jumping Squats

rest 3 Min

12 RFT:

12 Doubleunders
12 ABMAT

12.11.12

A. 7 Min AMRAP:
10 HR Push Ups
20 KB Swings (53/35)

rest 1 min

B. 7 Min AMRAP:
10 Pull Ups
20 One-Arm DB Push Press (40/20) - total

rest 1 min

C. 7 Min AMRAP:
10 Front Squats (95/65)
Row 250m

* Perform each AMRAP in which ever order they are available.
** If you drop a bar with only 10's on it, the lead coach WILL punch you or your best friend in the face.

12.10.12

For Time:

3 Rounds of:
10 Burpee-Tuck Jumps
20 ABMAT
30 Squats

then

Run 800m

then

150 Doubleunders

12.7.12

5 RFT:

Run 200m
10 Burpees
20 Pull Ups
30 Doubleunders

12.6.12

5 Min AMRAP:
6 Wall Ball
12 Lunges ea. leg

rest 1 min

5 Min AMRAP:
10 KB Swings (53/35)
10 HR Push Ups

rest 1 min

Max 800m Run for Time

12/5/12

Strength: Press
*3-3-3+
70/80/90% 1 RM

then:

5 RFT of:
4 Hspu
8 Power clean @95/65
12 Push press

*perform one set of three at 70%, one set at 80% and the final at 90% with the goal of doing three reps plus.

12.4.12

10 Min Doubleunder and K2E Practice

20 Min AMRAP:

10 K2E
Run 200m
30 Doubleunders
40 ABMAT

12.3.12

Back Squat
5-5-5x

21-15-9-15-21 of:
Goblet Squats (53/35)
Box Jumps (24/20)

11.30.12

7 Min AMRAP:

10 Push Press (115/85)
10 Pull Ups

rest 3 min

5 Min AMRAP:

5 Push Press (135/95)
10 Box Jumps

rest 3 Min

3 Min Max Wall Ball (20/14)

*If you are only using a bar with 10's on it, do not drop it from overhead. It's not that heavy.

11.29.12

For Time:

Run 400m
40 HR Push Ups
40 ABMAT
40 Jumping Squats
Run 400m
30 Plate Press 45/25
30 Burpees
30 Lunges (total)
Run 400m

11/28/12

4 RFT:

3 Power Clean @75% 1 RM
10 Weighted Box jump, 20/14 24/20
12 KBS 53/35
20 Push up/200m run
*odd rounds = push up
** even rounds = 200m run

11/27/12

7 min. Amrap
5 pull ups
100m sprint

  3 min. rest

5 min. amrap
1 Deadlift @ 90% 1 RM
5 weighted sit ups, 45/25 plate
9 Burpees

 2 Min. rest

3 min. amrap
Max KB clean and jerk, 53/35

11.26.12

20 Min Skill Work:

5 Min Doubleunders
5 Min HSPU
5 Min OHS
5 Min Pull Ups

then

20 Min Amrap:

10 HSPU
20 ABMAT
40 Doubleunders

11/23/12

10 a.m. class only
"Black Lung Friday"

Run 1 mile (Row 2000m)
10 chest-to-bar pull ups(15 regular)
20 Abmat sit ups
2 Bw Power clean
Run 800m (Row 1000m)
10 C2B pull ups
20 Abmat sit ups
4 Bw Power cleans
Run 400m (Row 500)
10 C2B pull ups
20 Abmat sit ups
6 Bw Power cleans
Run 200m (Row 250m)
10 C2B pull ups
20 Abmat sit ups
8 Bw Power Cleans
Run 100m (Row 125m)
10 C2b pull ups
20 Abmat sit ups
10 Bw Power Cleans

**If Bw cannot be achieved in the Power clean make it heavy enough that each rep is a grind.
*** The run or row decreases each round, while the Power cleans increase. Everything else stays the same.

11.21.12

Max Effort Day:

A. 1000m Row Max Effort

rest 2 min

B. Max Doubleunders in 5 min

rest 2 min

C. Max Burpees in 5 min

rest 2 min

D. Max Pull Ups in 5 Min

Perform each effort in any order. Score each separately.

11.20.12

6 Min, Every 15 seconds perform 1 Power Clean (135/95)

then

For Time:

Buy In: 50 Doubleunders

50 Lunges (total)
50 HR Push Ups
50 Plate Press (45/25, strict)

Cash Out: Run 800m

11.19.12

10 Min to find 1rm Front Squat

then

4 RFT:
10 1-Arm DB Thrusters (35/25) Left
10 1-Arm DB Thrusters Right
Run 200m
10 Burpees

11.16.12

20 Min AMRAP:

Run 800m

With remaining time, perform as many rounds of:

10 Lateral Burpees over ABAMT
15 Push Press (95/65)
20 ABMAT

Score your 800m time, then score your total rounds and reps.

11.15.12

A. Max 500m row

B. For Time:

300 Kb Swings (53/35)
*Every Minute on the Minute do 5 Chest-to-Bar Pull Ups (scale with 10 regular pull ups)

11.14.12

15 Min.

Deadlift
3-3-3-1-1

then

12 Min AMRAP:

5 Deadlifts @ 75% of 1RM
10 Box Jumps (24/20)
Run 200m

11.13.12

5 Min AMRAP:

10 Doubleunders
10 Burpees

rest 2 min

3 Min Max ABMAT

rest 3 min

7 Min AMRAP:

10 KB Swings
20 Lunges (total)

11.12.12

"HOLLEYMAN"

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

For Time:

30 rounds of:
5 Wall ball (20/14)
3 Handstand push-ups
1 Power clean (225/155*

*Scale this to a really heavy doable single if you can't do 225 

11.9.12

20 Min AMRAP:

Run 400m
10 Deadlift (135/95)
10 Bar-Facing Burpees
20 ABMAT

11.8.12

10 Min Skill Work On Any Element In This WOD:

For Time:
 
10 HANDSTAND PUSH-UPS
20 PULLS UPS
30 WALL BALLS (20/14)
40 BOX JUMPS (24 IN/20 IN)
50 KB SWINGS (53/35)
100 DOUBLE UNDERS

11/7/12

Strength:
3x5 Press @65% 75% 85% 1RM

then:

3 RFT
Run 400m
21 Power Cleans @ 95/65
12 Push ups
*Buy in/cash out: 30 Wall ball @20/14

11.6.12

4 Rounds, 1 Min Rest Between Rounds:

1 Min Each of:

Box Jumps (24/20)
KB Snatch (53/35)
Pull Ups
Goblet Lunge (53/35, each step is a rep)

*Score each round separately.

11.5.12

5 Min Doubleunder Practice

20 Min AMRAP:

10 Back Squats (95/65)
Run 200m
30 Doubleunders

11.2.12

Cindy-Diane Sammich

For Time:
1 Rd of Cindy:
(5 Pull Ups
10 Push Ups
15 Squats)

21 Deadlifts (225/155)
21 HSPU

1 Rd of Cindy

15 Deadlifts
15 HSPU

1 Rd of Cindy

9 Deadlifts
9 HSPU

11.1.12

For Time:

50 Wall Ball (20/14)
50 Burpees

rest 2 Min

Run 800m
80 ABMAT

rest 2 Min

50 Plate Press (45/25)
50 Goblet Squats (53/35)

Subtract 4 Min rest for total score.

10.31.12

5 Min HSPU Practice


7 RFT:

3 Push Press (115/80)
5 HSPU
10 Box Jumps

10.30.12

For Time:

3 Rds:
10 Pull Ups
20 Burpees
10 T2B

Run 800m

50 KB Swings
30 K2E

10.29.12

15 Min to find 1RM Power Clean

then

3 RFT:
5 Power Cleans @ 80% of 1RM
7 Front Squats
14 Lunges (each leg)

10.26.12

For Time:

Buy In: 40 Doubleunders

10 KB Swings
10 Burpees
10 KB Swings
8 Burpees
10 KB Swings
6 Burpees
10 KB Swings
4 Burpees
10 KB Swings
2 Burpees

10.25.12

10 Min AMRAP:
5 HSPU
20 Box Jumps

rest 3 Min

7 Min AMRAP:
10 Wall Ball
Run 200m

10.24.12

"The Christos Crusher"
Happy 33rd Justin!

3 RFT:

11 Deadlift 275/185
11 Dead Hang Pull Ups (no Kipping)
11 Burpee Tuck Jumps
11 KB Swings (70/53)
11 OH DB Lunges (35/25)
Run 110m w/plate (45/25) (to the road approx.)

10.23.12

A.
5 Min Max Unbroken Doubleunders
*Only unbroken count

rest 1 min

B.
5 Min Max Reps HSPU

rest 1 min

C.
2 RFT:
Run 800m
30 KB Snatch (total from high hang)
30 HR Push Ups

10.22.12

Back Squat (15 min)
*5x1 (5 attempts at 1RM), use 2 to 3 warm up sets before attempting singles.
 ** This max is going to be an important number to know over the next few weeks.

4 RFT:
Run 400m
50 Squats

10.19.12

15 Min to find 3RM Deadlift

then

21-15-9:
Deadlift @65% of 3RM
Bar-Facing Burpees

10.18.12

A.
Max 1000m row

B.
3 RFT:
20 Pull Ups
Run 400m
60 Doubleunders