04-01-12

RUN 1 MILE

(As fast as you can . . )

03-31-12 WOD

"Death By Press"

Strict Press every minute on the minute

(Note:  When you are unable to strict press you may then move on to push press, and then push jerk.  The goal is to continue to increase your reps by one each minute of the WOD until you are unable to finish the number of reps in a one minute time frame.  i.e. only 6 reps in minute 10 of the WOD at which point, you are done.  Your score is the number of reps you performed.)

03-30-12 WOD

Complete the following for time:

Run 800m

2000lb. lift

50 Wall Balls

Row 800m

(Note:  Working in teams of two,  each person is to run or row 800m.  While one person runs, the other jumps rope. They will switch for the row, as one rows, the other will jump rope. Only ONE person will run and the other will row.  As for the Lifting portion,  each team member must lift a total of 2000lbs. and may use only the Back Squat or Front Squat.  You must use at least one of each lift for your total.  Each team member must complete 50 wall balls.  You may not move on to the next activity until you have finished the one you are working on as a team. Good Luck!)

03-29-12 WOD

Squat Clean

3-3-3-2-1

THEN. . .

"HELEN"

3 Rounds For Time:

400m Run

21 Kettlebell Swings

12 Pull Ups

03-28-12 WOD

SKILL WORK: Rope Climb

THEN. . .

"Dirty Thirty"

30 reps of each for time:

Dead Lift

Kettle Bell

Toes 2 Bar

Clean and Jerk

Pull Ups

Box Jump

MB Slam

Superman /GHD Back Ext

Push UP

Double Unders

03-27-12 WOD

Double Under Practice 5 min

THEN. . .

"Boxing Work"

Round 1

1min Back to Back MB pass

 1 min MB Cleans

1 min Jump Rope

Round 2

1 min MB open hand hitting (each partner)

1 min sit up w/ MB pass to partner

1 min mountain climbers

Round 3

1 min sumo dead lift high pull

1 min jumping jacks

1 min push up on MB

Cool Down:  40 Toes to Bar

(Note: Take one minute rest between rounds.  Round two will be four minutes in length as one person holds the MB while the other open hand "hits" the MB as fast as they can for one minute.  This WOD is to be done with rapid movements to elevate your cardiac performance and recovery.  Good Luck!)

03-26-12 WOD

Split Jerk

2-2-2-2

THEN. . . 

Cash In:  30 Ring Rows

21-15-9

Ground to Overhead

Burpees

Cash Out: 800m run

(Note: The ground to overhead lift may be the muscle snatch, power snatch, squat snatch, clean and jerk, etc.)

03-25-12

Rest Day ! ! !

3-24-12 WOD

For Time:

21,17,13,9,5,1

Box Jumps

Kettle Bell Swings

Air Squats

03-23-12 WOD

"Two for Two"

AMRAP 20

Bear Complex 8

Walking Lunge / Dumbbell Farmers Carry 100m

400m Run / 500m Row

(Note:  During this WOD you are to work in teams of two.  One person performs the bear complex while the other rests. You are to switch off after each complex until 8 reps are completed.  Next, with the bar in the "behind the neck" position, one person performs walking lunges while the other performs a farmer's carry with the dumbbell for 100m then switch.  Finally, both will run 400m. Good Luck!)

COOL DOWN:

Planks
Hollow Man

03-22-12 WOD

Dead Lift

2-2-2-2

Five Rounds for Time:

1 Muscle Up

5 Dead lift

10 Burpees

15 Pull Ups

20 Medicine Ball Slams

(Note:  The modification for muscle ups is 3 pull ups and three ring dips = 1 muscle up.)

3-21-12 WOD

Turkish Get Ups

3-3-3

3 ROUNDS FOR TIME:

TRAIL RUN (500M)

TOES TO BAR 21

PUSH UP 15

LUNGES 9

COOL DOWN:

6pm Nutrition Talk ! ! !

03-20-12 WOD

Thruster

1-1-1

THEN. . .

For Time:

100 Dumbbell Thrusters

5 Burpees on the minute every minute

13-19-12 WOD

Weighted Push Ups

1-1-1-1-1

THEN. . .

"Tabata"

Pull Ups

Squats

Sit Ups

Push Ups

Sprints

(Note: A Tabata is 20 seconds of exercise followed by 10 seconds of rest for eight consecutive rounds.  After the 8th round, you are to take a one minute rest and then move on to the next exercise. i.e. 20 seconds of push ups, 10 seconds of rest for eight rounds, then 1 min rest, then begin squats, and so on.)

03-18-12 WOD

FOR TIME:

Run 800m forward

Run 400m backward

Run 800m forward

03-17-12 WOD

"TWO MINUTES"

Back Squat - 2 min

Push Press - 2 min

Power Clean - 2 min

Pull Ups - 2 min

Dead Lift - 2 min

Push Ups - 2 min

**There is a 2 min break between each exercise.

(Note: Be sure to choose appropriate weights... I would recommend the following 135/95 Back Squat 95/65 Push Press/ Power Clean and 185 Dead Lift.  These are the weights I would use for myself. Please choose your weight appropriately and remember to keep your form!!)

03-16-12 WOD

"Team Friday"

Working in teams of three, complete the following for time.

5 Rounds:

50 Med Ball Cleans

50 Box Jumps

50 Sumo Dead Lift High Pulls / Row 500m

(Note:  Each member of the groups picks one exercise, all three work at the same time.  Upon completion of round 1, all three switch to a different exercise and the group continues to rotate through until five rounds are completed.  The group may not move on to the next round until all three activities are completed.)

03-15-12 WOD

FRONT SQUAT

5-3-3-2-2

THEN. . . .

 AMRAP 12 min.

7 Over Head Squats

7 Bar Facing Burpees

03-14-12 WOD

Skill Work:

Ring L-Sit

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Cool Down:

15 Broad Jumps

(Note:  800m distance is from the barn to the telephone pole and back x4 at the side parking lot at the gym.  You may perform GHD  back extensions or superman with a two second hold for the back extension portion of the WOD.)

03-13-12 WOD

Warm Up:  Prone Ring Planks

3 x 1min.

5 Rounds for Time:

12 Dead Lift

9 Hang Power Clean

6 Push Jerk

Cool Down:  30 Ring Push Ups

03-12-12 WOD

NOTE:  The noon class will be canceled this Monday 3/12 and Wednesday 3/14.  There will be open gym at noon with the WOD posted.  You are all welcome to attend the 5pm or 6pm class! We'll see you at the Box.

SKILL WORK:

Kettlebell Snatch 

3-3-3-3

THEN. . . .

Jump Rope (100)

21-15-9

Kettlebell Swing

Burpees

Air Squats

Jump Rope (100)

03-11-12 WOD

For Time:

400m run

25 push ups

800m run

50 push ups

400m run

25 pushups

03-10-12 WOD

OPEN WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps

 12 Push press
9 Toes-to-bar

(Note:  We will modify this WOD for our members.  Those interested in completing it as Rx'd ask your trainer for the specs.)

03-09-12 WOD

"TO TEAM OR NOT TO TEAM. . ."

Lumbar Jack 20

20 Dead Lift

400m

20 Kettlebell

400m

20 Overhead Squat

400m

20 Burpees

400m

20 Pull Ups

400m

20 Box Jumps

400m

20 Dumbbell Squat Cleans

400m

(Note:  You may work in pairs of two (male/female) or may tackle this one on your own if you'd like a larger WOD. Enjoy!)

03-08-12 WOD

"FIGHT GONE BAD"

3 ROUNDS

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:    
                                                                                                                                                                      1. Med Ball Clean
      2. Sumo deadlift high-pull
      3. Sit Ups
      4. Push Ups
      5. Jump Rope
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.  Your score is the total number of reps.  Good Luck!   Fight Hard!

03-07-12 WOD

BACK SQUAT

(Find your 5 Rep Max.)

THEN. . .

5 Rounds for Time:

5 Back Squat

400m run / 500m row

(Cool Down)
 50 back extensions

03-06-12 WOD

Skill Work:

Double Under Practice 10 min.

FOR TIME:

100 Squats

80 Double Unders / 240 Jump Rope

60 Sit Ups

40 Thrusters (Dumbbell)

20 Push Ups

10 Burpees

03-05-12 WOD

Push Press
3-3-3-3

AMRAP 15

22 Kettlebell Swings

1 Round of "Cindy"

(Note: Cindy = 5 pull ups, 10 push ups, 15 squats)

03-03-12 WOD

"Murph"

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

(Note:  You may modify this one to your ability level.  i.e. run 1/2 mile 50 pull up, 75 push up, 100 squat. Enjoy!)

03-03-12 WOD

SKILL WORK:

GHD sit ups

OPEN WOD 12.2

Complete as much of the following as possible in 10 minutes: 

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

As many Snatch as possible (210/120)

(Note: The weights prescribed above are for the "official open workout".  You may modify the weights to meet your needs.  If this workout is "too much" for your fitness level. Check out the one below.)

-OR-

ISABEL

30 Snatch for time

03-02-12 WOD

"3's Company"

Complete the following for time:

row 3000m

500 sit ups

300 air squats

200 box jumps

150 push ups

150 ring rows

1000 jump rope

(Note: The rowing and jump rope may be completed at any time during the WOD. One person must row or jump, one works on the middle reps, one rests.  You may trade off at any time but must have two working at all times.  After the rowing and jump rope is completed, two may work on the middle reps at a time while one rests.  First team to finish, finishes first!)