12-31-13

Strength:
5x5 GHD Sit-Ups 
5x5 Hip Extensions 
* Go heavy, but do not sacrifice form.

Metcon
For time:
21-15-9
Deadlifts (225/155)
Burpee Box Jumps (30/24)

12-30-13

Row 4K 

Metcon:
"Coe"
10 rounds of:
10 Thrusters (95/65)
10 Ring Pushups 

"Smooth seas do not make skillful sailors." -African proverb

12-26-13

Strength:
Squat Cleans
5 reps OTM for 4 minutes,
then go up in weight and do 4 reps OTM for 4 minutes,
then go up in weight and do 3 reps OTM for 4 minutes

Metcon:
6-9-12-15-18-21
Row for Calories
Ring Dips

12-24-13

Strength:
Bench press
Find 3RM max. 
Start with low weight and add slowly with 3 reps each set until failure
5 Strict Chin Ups between each set

Metcon:
12 days of Christmas for fun:
1 Body weight or max clean and jerk 
2 Deadlift
3 Box jumps
4 Inch Worms
5 Pull ups
6 Walking lunges w/ plate
7 Burpees
8 Kettlebell swings 
9 Single arm dumbbell or kettlebell snatch
10 Air squats
11 Ring dips
12 Cartwheels

Merry Christmas everyone!!!

12-23-13

Row warm-up:
4x250m - rest 1 min after each set
2x500m - rest 2 min after each set

For time:
100 Double-unders
-Then-
Five rounds of:
75#/50# Dumbbell deadlift, 10 reps
75#/50# Dumbbell front squat, 10 reps
10 Handstand push-ups
-Then-
100 Double-unders

12-20-13

Skill:

Rope Climbs

2x2x2x2x2

Advanced-legless on the way up 

Metcon:

21-15-9

HSPU

Pull-ups or Ring Dips

12-19-13

Strength

Front Squat

5x5 3x3 1x1 til 1RM

Metcon:

10,9,8….1

Burpee Slam Balls

T2B

GHD Sit-ups

12-18-13

Strength:

Push Press

2x2x2x2x2x2x2

Metcon

For time:

30 Man Makers 30#/15# each hand

"Train hard, Eat Well, Don't Smoke Meth"

12-17-13

Strength WOD:
Dumbbell Bench Press
5x5x5x5x5 3x3x3

Single arm KB clean-alternating
10x10x10

Deficit Barbell Calf Raises with plate under toes
15x15

Metcon:
100 cal Airdyne
30 sec handstand/headstand hold
50 Cal row
30 Hollow rocks-holding onto pull-up bar
100 DUs

12-16-13

Hero WOD:
“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

The hero WOD is called “Victoria” for Victoria Soto who was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting. This weekend was the anniversary, and we will honor those who were brave in the face of madness.

12-13-13

Skill:

Goat Work &

Rowling!!!

Metcon:

21-15-9

OH squat (95/60)

Ring Push-ups

12-12-13

Strength: Death by Clean & Jerk
Find a weight that's gonna give you a challenge. 
Start with 1 rep on the first minute.
Add another rep each minute until you can't achieve that amount with the minute. 
Stay with the same weight throughout the workout. 
*Log your weight and how many minutes you achieved. 

Main Metcon: For time:
400m Row
21 chest to bar or pull-ups
400m Row
15 SDLHP (95/65)
400m Row
9 Wall walks up
400m Row

QOD:
You'll never know until you try. Fail? Then try again. 

I was only wrong once, but I was mistaken.

12-11-13

Gymnastic:
For Quality
10-10 sec. L-sit holds from bar hang or on rings at the top of support position
30 pistols
30 T2B - *advanced-go for strict

Strength:
5 Dead lifts OTM for 10 minutes @ 65%

Metcon:
5 rounds for time:
10 Burpee Box Jumps
10 Weighted GHD (20/14) or Abmat Situps

12-6-13

Partner circuit
Skill work for 5 min each:
1-100 m Row (max effort)- one rows, while other rests
2-HS walks-partner assists 
3-GHD ball tosses 3

Metcon:
10 min AMRAP:
15 Deadlifts (155/100)
12 T2B
9 Ring Dips
6 HSPU

12-5-13

Metcon 1:
For time:
Dumbbell "Grace"
30 Clean & Jerks 
*DBs in each hand
-rest 3 min-

Strength:
10 min to establish 1RM:
Barbell Power Cleans

Metcon 2:
"Annie"
50-40-30-20-10
DUs
Situps

Record weight and each metcon time separately.

12-4-13

Strength
Front Squats:
2-2-2-2-2-2-2-2

Main WOD
3 RFT:
400m Run or 500m Row
10 wall balls (20/14)
10 Burpees
*If you have a weight vest, bring it. 

QOD:
Essentially, being afraid to fail parallels the fear to succeed.

12-3-13

Skill:
Muscle Up Progressions

For time:
1-10
Box Jumps (24/20)
1-arm DB Snatch
GHD Hip Extensions

Paradiso CrossFit has a great video to avoid confusion between hip extensions and back extensions. http://www.youtube.com/watch?v=3xc9k8k6ZxY

Paradiso Crossfit - Back vs Hip Extensions

www.youtube.com

12-2-13

Metcon:
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups

Skill work for quality:
OTM-20 min 
Even min: 
10 Arch Rocks
10 DUs
Odd min:
10 KB swings (1.5/1 pood)
Handstand hold for rest of minute

11-26-13

 Strength:

Back Squat 

5x5 3x3 1x1 till 1RM

Metcon:

4 Rounds 

200m Run or 250m row (if inclement weather) 

5 Wall Walk Ups

20 Double Unders 5:1

11-25-13

Metcon: 

AMRAP-12 min

12 GHD Situps

9 Ring pushups

6 Log Vipers

Strength:

Push Press

3-3-3-3-3-3-3

11-22-13

Strength:
Work up to 1RM of bench press

Metcon: 
Come out tomorrow to see what the winners of the "On The Spot Challenge" have chosen as a WOD! Very good workouts scheduled!

11-21-13

Skill:
Pick a goat (weakness) and work on it for 15 minutes
i.e.- HSPU, DUs, snatch, OH squats, box jumps, etc. 

Metcon 1:
9-15-21
KB swings (24kg/16kg)
T2B

-rest 5 min-

Metcon 2:
21-15-9
Burpees 
OH squat 

Record total time for all. 

Trainers
5am-Daniel
9:15am-Joseph 
5:15 & 6:15-Raven

11-20-13

Row 1:1
250 x 4
500m x 2
1000m x 1

Metcon:
30 Thrusters
3 Rope Climbs
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climb

Set a PR today.

11-19-13

Strength:
Strict Press
5-5-5-5-5

Metcon:
"Diannie"
50-40-30-20-10
Deadlifts (75/50)
DUs

You can only measure your strength through performance, not from opinion.

11-18-13

Strength:
Squat Cleans
3x3x3x3x3x3

Metcon:
For time:
15-12-9-6-3 
Chest to bar pull-ups
Abmat Situps
Ring Dips

Post times and weights to forum.

11-15-13

Skill:
15 min of work on:
Rope climbs
Handstand walk
DUs

Metcon:
5 RFT:
100m sled pull (200/110)
15 Axel bar thrusters (75/45)

Post-metcon:
On The Spot Challenge

From now on, Friday is the only day of the week we will be having an "On The Spot" Challenge that will allow anybody in class to attempt a worthy task. If successful, that person can make up next Friday's workout.

Wear proper attire for today's workout.

11-14-13

Strength:
Push Press
3x3x3x3x3x3

Metcon:
3 RFT:
20 Slam Balls 50/30
20 Double Unders
20 cal on Airdyne

*On the airdyne
1st round-just use arms
2nd round-just use legs
3rd round-use both

11-13-13

Strength:
Snatch-grip dead lifts
5-5-5-5-5-5

"Angie"
100 pull-ups
100 pushups
100 sit-ups
100 air squats
For Time
Complete all reps of each exercise before moving to the next.

"Perseverance is failing 19 times and succeeding the 20th." - Julie Andrews

11-12-13

Strength:

Front Squat 

5x5, 3x3, 1x1 till 1RM is reached 

Metcon

4 Rounds for time:

50m Sprint

10 T2B

10 KB Swings

11-11-13

Strength
2x2x2x2x2x2 
Weighted Pull-ups or Strict Pull-ups if unable to do weighted.
Metcon:
For Time
42 Calorie Row
21 Deadlifts
30 Calorie Row
15 Power Cleans
18 Calorie Row
9 Clean & Jerk

Happy Veterans Day!

11-8-13

Strict Press
5-5-5-3-3-3-1-until 1RM is achieved

Metcon
For time:
30 Thrusters (95/65)
3 rope climbs
20 thruster (95/65)
2 rope climbs
10 thrusters (95/65)
1 rope climb

For those who cannot climb rope to the 15' mark, multiply the reps x3 and do rope pulls from ground to standing position. So 3 rope climbs= 9 laying to standing climbs for the first go round, 2=6, 1=3. 

"Always raise the bar. Never settle for greatness, because you won't be there for long if you do." - Unknown

"If you are constantly looking for gratification from others, then you aren't doing it for yourself." - Unknown

Stay thirsty my friends. 

11-7-13

Gymastic:
Take your time and focus on technique
2x:
20 Diamond Pushups
20 Jumping Lunges-knee touches ground before each jump
40 V-Ups
5 wall walks into handstand holds until hips are touching wall 
*Advanced-after hips touch wall, attempt to HS walk away from wall

Metcon:
Partner "DT"
5 Rounds for time:
12 Dead lifts
9 Hang cleans
6 Push jerks
155/105

First person finishes their round, and then the partner does their 27 reps. That's one round. Each person has their own bar. Try to go unbroken. 

Cash out:
50 DUs or 200 SUs for time

11-6-13

Strength:
Muscle Snatch 
3-3-3-3-3-3-3

Metcon:
"Rowing Nancy"
5 Rounds:
400m Row
15 OH Squats (95/65)

"It never gets easier. You just get better." - Unknown

Post times and weights to forum.

11-5-13

Skill:
Double unders
Start with 5 reps on the first minute. Add 5 reps each successful minute. 

Metcon
Tabata:
-Row (cal)
-KB swings (reps)
-Box Jumps (reps)
-Burpees (reps)

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

11-4-13

Strength:
Front Squat
5-5-5-5-5
3-3-3-1

Metcon
For time:
100 wall balls
80 Push ups
60 Pull-ups
40 GHD Sit-ups
20 Ring Dips

Post weight and times to forum.

11-1-13

Strength

Back Rack Jerks:

5x5x5x3x3x3x1x1x1

*use squat rack to get bar on shoulders

Metcon

For time:

21-15-9

Log Press

GHD Situps

10-31-13

Row:
1200m 

Gymnastics:
2 rounds of:
5 Wrist Pushups
20 Hollow rocks
20 Arch rocks
20 SD
20 Double unders (3:1)

Oly:
Bent-over barbell row
5-5-5-5-5

Metcon:
5 Rounds of:
200m Run
12 KB swings (20 kg/32 kg)
3 wall walk-ups

Happy Halloween!!

10-30-13

Skill:
Working on false grip holds and muscle-up progressions

Partner WOD Metcon:
AMRAP 20 min.
Zercher carry
*partner holds on pull-up bar- partner does burpee when drops from bar and then back on bar immediately
-switch-
DB lunges
*partner does front rack hold with barbell
-switch-

Workout may be outside due to class size. Wear appropriate clothing.

10-29-13

Strength:

Deadlifts

1x1x1x1x1x1x1…until max is achieved

Metcon:

On the minute for 15 minutes:

5 Air Squats

7 Ring Rows

10-28-13

Strength:
On the minute:
5 Hang Cleans-10 min. 
(155#/75#)

Metcon:
"Mary"
20 minute AMRAP
5 HSPU
10 Pistol Squats, alternating
15 Pull-ups

10-25-13

Strength:
DB Bench Press
10-10-8-8-6-6 - Go up in weight as reps go down in count
*1 rope climb after each set of bench press

Metcon:
"Franish" 
15-12-9-6-3
Thrusters (95/60)
Strict Pull-ups 
*Absolutely no kipping or butterflies

10-24-13

Strength:
Dead lifts
5 x 5 @ 65%

Metcon:
Row 1000m
20 GHD Sit-ups
Row 500m
40 T2B
Row 250m
60 Ab-mat Sit-ups

Post weight and times to forum. 

"Adversity causes some people to break; others to break records."

10-23-13

Strength:
Clean and Jerks
8 x 1

3 Rounds:
200m Sprint
10 Box Jumps
30 DUs

"Working hard yesterday does not mean you can take today off."

10-22-13

Skill:

Muscle Up Progressions

Metcon:

10-9-8-7…..2-1

OH squats

1-2-3-4-5…..9-10

Ring Dips

Post weight and times to this forum.

10-21-13

Skill/Strength:
3x10 Pistol squats

Metcon:
AMRAP-20 min
Partner WOD
Water log hold while 
partner completes 200m sled pull (180/135)
*switch*
Slam balls while 
partner completes 200m sled pull (180/135)
*switch* (that's 1 round)

10-18-13

Skill:
10 min of DUs work
Start the clock and get 5 DUs total for the first minute.
If successful, add 5 to the next minute. If you fail to get your goal for that minute, try to get the same amount within the next minute. Your amount starts over each new minute.
Example for reaching goal for each minute:
1st min: 5 DUs 
2nd min:10 DUs
3rd min: 15 DUs and so on…

Everyone should be working for entire 10 minutes. 

Metcon:
5 min AMRAP
7 Thrusters 95/60
7 Burpees

-rest for 2 minutes-

5 min AMRAP
7 Thrusters 95/60
7 Burpees

Post DUs round and the metcon's rounds and reps to this forum.

10-17-13

Gymnastics:
3 rounds:
L-sit Hold from pull-up bar for 0:15's
7 Narrow Squats (legs together)
Handstand holds for 0:30's

Olympic:
OH squats
5x10
With high reps like these "10 rep" sets, you want to work on technique more than setting maxes. Start with low weight and work your way up slowly. 

Metcon:
For time:
1600m Row (1 mile)
1600m Run (1 mile)

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.”

10-16-13

Skill/Technique:
Box Jumps

"Dirty 30"
30 Box Jumps (24/20)
30 Jumping pull-ups
30 KB swings (1 pood/.75 pood)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/30)
30 Back Extensions
30 Wall Ball shots (20#/14#)
30 Burpees
30 Double unders

"The only place where success comes before work is in the dictionary."
- Vidal Sassoon

10-15-13

Strength/Gymnastics:
Advanced- weighted ring dips-8x8
Intermediate-ring dips 8x8
Beginner-ring dip progression with feet on box (bench dips)
or ring holds for 8 sets of 10 second static holds and then do negative on the way down

Metcon:
Partner Workout
5 Rounds
Yoke carry *partner holds dbs equal to bodyweight 
5 team tire flips
switch partners on the carry
5 team tire flips
**20 min. time cap

Here is a great video with Chris Spealler teaching progressions for the ring dip.
http://www.youtube.com/watch?v=afnEmGzx0Oc

Crossfit Park City-Ring Dip Explained

www.youtube.com

Happy Monday!

Happy Monday everyone!  Will we see you this evening?

Happy Monday everyone!  Will we see you this evening?

10-14-13

"Diane"

21-15-9 of: 

Deadlifts (225/135)

HSPU

Happy Friday everyone!  Work out hard today.

10-11-13

Strength:
Front Squat 
3x3x3x3x3x3x3

Metcon
AMRAP 15 min
30 calorie row
25 yd farmer carry
10 alternating DB snatch (each rep must start from ground)

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion."
--Muhammad Ali 

"Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know it, so it goes on flying anyway."--Mary Kay Ash

Happy Thursday everyone!

10-10-13

Skill:
Rope Climbs (Advanced: Legless)

Metcon:
3 Rounds for time
200m run
8 HSPU
8 Medicine Ball Cleans
10 DU

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle

10-9-13

Strength:
3x10 weighted GHD sit-ups/Weighted ab mat sit-ups

Keep medicine balls or dumbbells on chest for added weight.

Metcon:
5 rounds for time:
10 OH squats (95/50)
10 Pull-ups
3 Wall walk ups

Scale OH squat weight to what you can handle while still achieving good depth.

Post time to forum.

10-8-13

Strength:
OTM- 12 min
5 Dead lifts @ 60% 1RM

Metcon:
AMRAP-10 MIN
20 Over the shoulder throws w/ med ball
50m Sprint
10 Burpees
50m Sprint

"Set the bar high, so you can strive to be great." - Coach K

10-7-13

Strength:
2x2x2x2x2x2
Weighed pull ups

Metcon:
For Time:
30 Bear Complex

10-3-13

For time:
1 mile run

Work up to 1RM of:
Power Clean

Work up to 1RM of:
Front Squat

Post mile time and 1RMs to this forum.

10-2-13

Skill/Technique:
Air Squats 

Metcon:
AMRAP for 15 min:
12 Burpee slam balls (30/20)
*Start with a slam ball and then do a burpee on top of the ball
10 KB Sumo Dead lift High pulls (1.5 pood/1 pood)
8 HSPU
20 DUs or 60 SUs

Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side for flat surface
Advanced-Use plates with no abmat for an extra deficit or extra plates with an abmat.

Post your rounds and reps to this forum.

10-1-13

Strength:
5x5x5x5x5
Strict Press

3x3x3x3x3
Push Press

1x1x1x1x1
Push Jerk

-rest-

Buy out:
1000m row sprint for time

9-30-13

Metcon:
40 Burpees
10 Snatches (115#/60#)
30 Burpees
20 Snatches (95#/50#)
20 Burpees 
30 Snatches (75#/30#)
10 Burpees

Strength:
DB Bench Press
5-5-5-5-5-5-5

9-27-13

Friday
Skill:
15 minutes to work on rings skills:
Muscle Ups
Ring Push ups
Ring Dips
Ring Rows
* Work on any of them as needed for allotted time

Metcon:
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

9-26-13

Skill/Strength:
OTM for 10 min:
3 Power Snatch (95/50)
5 DUs

Metcon:
5 rounds of:
400m Run
15 Front Squats (95/65)

Be better than yesterday, even if its only 1%. That's progress

9-25-13

Strength:
Dead lifts
5-5-3-3-1-1…1RM is achieved until failure.

Metcon:
Jumping Air Squats 10, 9, 8,….2, 1
HSPUs 1, 2, 3,…., 9, 10
Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side
Advanced-Use plates with no abmat for an extra deficit

9-24-13

Strength:
Squat Cleans
4-4-4 3-3-3 2-2 1-1 
Go up in weight with each decrease in reps. Set a new max today. 

3 Rounds for time of:
500m row
15 Weighted GHD Back Extensions (20#/10#)
10 KB snatch (70#/35#) Alternate L/R throughout
5 T2B

9-23-13

9-23-13
"Barbara"
5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

* Rest precisely three minute between each round. 
Record each round as its own time.

9-19-13

Strength:
15 min to work up to:
1RM of split jerk
*off the rack

Wod:
"Elizabeth"
21-15-9
Cleans
Ring dips

9-18-13

Skill
D.U. work for 12 min.
Metcon
1..2..3..4..5......10
Pullups
Push Press
Box Jumps

9-17-13

Strength
EMOM for 10 min
5 Deadlifts 185/100
Metcon
21-15-9-9-15-21 for time:
Row for Calories
Wall Ball Shots

9-16-13

Skill
15 min. to work up to 1RM of Snatch
Metcon
12 min AMRAP
5 HSPU
8 Pistol Squats
11 T2B
14 KB Swings

9-11-13

Metcon

Mystery Metcon Week! (hint*** what's the date?)

9-10-13

Strength:

  Strict Pull-ups

    2-3 reps every 30 sec. for 5 minn

 Metcon: 

Mystery Metcon Week!

9-9-13

Strength/Skill
Log Press 3x5
Metcon
Mystery Metcon Week!
Come to class to find out!

9-6-13

Strength:

 Deadlifts

5x3 @ 65-75% of 1RM

Metcon 1:

Snatch

10 min OTM of:

5 reps @ 50%

Metcon 2:

For Time:

50 T2B

Start with 5 Supermans on top of each min.

9-5-13

Skill:

Rowing

3 rounds-3 min to get 500m

7 min AMRAP:

•5 Push-ups

•10 Russian Twists

•15 Goblet Squats

Rest 1 min

7 Min AMRAP:

•5 Ring Rows

•10 Box Jumps

•15 Squats

Rest 1 min

7min AMRAP:

•5 Thrusters

•10 Sit-Ups

•15 DUs

9-3-13

Strength:

Back Squat

4x6

Metcon (for time):

“2007”

1000m Row

-then-

5 Rounds of:

25 Pull-ups

7 Shoulder to OH

8-30-13

Strength
10 min. of Bear Complex
Metcon
Partner WOD
Run 800m
Plank Hold
100 Burpee Box Jumps
Handstand Hold
100 Wall Ball Shots
Bar Hang
100 pullups
Row

8-29-13

Skill
20 D.U. EMOM for 10 Min.
Metcon
AMRAP in 15 min.
7 KB Snatches
6 Slam balls
7 HSPU

8-28-13

Strength 
Power Snatch
5x5x5x5x5
Metcon
7 Rounds for Time:
7 Deadlifts
7 GHD Sit-ups
7 Ring Dips

8-26-13

"Pilates with Jaime"
Stabilizer Strength and Mobility work with our very own Pilates instructor, Jaime! Very important day to be in class

8/26/13

Strength 

Front Rack Lunges

8x8x8x8x8

Metcon

"Jackie"

1000m Row

50 Thrusters

30 Pull-ups

8-23-13

WOD
Skill
The Snatch
Metcon
30 Snatches
10 GHD Sit-ups
20 Snatches
20 GHD Sit-ups
10 Snatches
30 GHD Sit-ups

8-22-13

WOD
Strength
Front Rack Walking Lunges
4x4x4x4
Metcon
1000m Row
25 DU
750m Row
50 DU
500m Row
75 DU

8-21-13

Skill

HSPU 

3 on top of each min for 15 mins

Metcon

"Karen"

150 Wall Ball Shots

8-20-13

Skill/Strength

10x10 Ring Dips

Metcon

5 Rounds for Time:

5 Power Cleans

10 Box Jumps

8-13-13

WOD
21-15-9 for time:
Deadlifts
Burpees

8-12-13

WOD
Strict Press
5x5x5x5x5
Push Press
3x3x3x3x3
Push Jerk
1x1x1x1x1

8-9-13

WOD
"Fran"
21-15-9
Thrusters 95#
Pull-ups

8-8-13

WOD
5 Rounds
Max Body Weight Bench
Max Pullups

8-7-13

WOD
5 Rounds for Time:
5 Wall Walk Ups
10 Slam Balls
15 Box Jumps

8-6-13

AMRAP in 10 min
12 SDLHP
10 Ring Dips
8 Lunges

8-5-13

WOD

For Time:

25 GHD Sit-ups

3x500m Row Interval

*1 min rest between

50 AB Mat Sit-ups

8-2-13

WOD
4 Rounds for Time:
12 Pull-ups
28 Wall Ball Shots
400m Run

8-1-13

WOD
Deadlift
2x2x2x2x2x2

7-31-13

WOD
For Time:
400m Run
21 Push-ups
300m Row
15 Sit-ups
200m Run
9 Box Jumps
100m Row

7-30-13

WOD
AMRAP in 12 min
5 Muscle Ups
10 HSPU
15 T2B

7-28-13

WOD
"Badger"
3 Rounds for Time:
30 Squat Cleans
20 Pull-ups
800m Run

7-25-13

WOD
5 Rounds for time:
25m Yoke Carry
20 Over-shoulder Tosses
25m Burpee Broad Jumps

7-24-13

WOD:
Back Squat
5x5x5x5x5

7-23-13

WOD
AMRAP in 12 min
2 Rope Climbs
10 One Arm Dumbbell Cleans
10 GHD Sit-ups

7-22-13

WOD
For Time:
1..2..3..4..5..6....10
HSPU
Pistol Squats
T2B

7-19-13

WOD
For Time:
2000m Row
100 Double Unders
50 Pull-ups

7-18-13

WOD
AMRAP in 12 min
12 Box Jumps
9 Deadlifts
6 Push Press

7-17-13

WOD
Squat Cleans
3x3x3x3x3

7-16-13

WOD
AMRAP 15 min
5 Tire Flips
10 Tire Jumps
15 Tire Pushups

7-15-13

WOD
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

7-11-13

WOD:

5 rounds for time:

21 Wall Ball Shots

16 One-Arm Snatches

9 Pullups 

7-10-13

WOD:

5 Rounds
400m Run
*Rest 1 min between Rounds

*top of each min perform 5 Burpees

7-9-13

WOD:
For Time:
40 Back Squats
30 Push Ups
20 KB Swings
10 Dips
Rest 3 min....then
40 Front Squats
30 Push Ups
20 KB Swings
10 Dips

7-8-13

WOD:
Deadlift
1x1x1x1x1x1x1

7-5-13

W.O.D
5 Rounds For Time:
10 Front lunges
8 Bar facing burpees
6 Wall walk ups

7-3-13

W.O.D.
For time:
Run a 5k

7-1-13

"If we quit every time we felt uncomfortable we wouldn’t achieve anything."

Strength
Find 1 RM of Thrusters

WOD
5 Rounds for Time:
12 Medicine Ball Cleans (20/14)
6   GHD Sit-ups
3   Thrusters (135/75)

6-29-13

W.O.D
"Murph"

For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.