7-4-12 WOD

HAPPY 4th of July 

Murph 

Run 1 mile 

100 pull ups 

200 push ups 

300 sit ups

400 squats 

Run 1 mile 

7-3-12 WOD

STEPHEN (Hero WOD)

30-25-20-15-10-5 

Sit ups 

Back extension 

Knees to elbow 

95lb Deadlift (stiff legged)

7-2-12 WOD

WOD 1 

8 min AMRAP 

8 Push ups

4 Roll outs 

8 Deadlifts

REST 

WOD 2

8 min AMRAP 

8 MB clean and jerk slam 

20 Hanging single leg high knees 

6-30-12 WOD

 WOD

3 rounds

Run 200m 

30 sit ups 

Run 400m 

30 squats

6-29-12 WOD

TGIFF!!!!!

(Thank God Its Fun Friday)

WOD 

(Teams of 2)

Row 1000m 

DB Push Press 100 reps 

Ring row 100 reps 

GHD back ext 100 reps 

Leg lifts 100 reps 

Kettlebell swings 100 reps 

Push ups 100 reps 

6-28-12 WOD

Strength: Strict Press

12-12-12-12

WOD

3 rounds 

10  Power snatch 

10 Sit ups 

(No break)!!

3 rounds 

10 Power cleans

10 Mountain climbers

Cool Down- Static Stretching

6-27-12 WOD

150 Wall Balls 

300 Jump ropes/ 100 DU 

30 Toes to bar 

Run 400m 

(Must complete every rep, but in any order)

6-26-12 WOD

WOD

Run 200m 

30 Box Jumps

Run 200m 

25 Push ups

Run 200m 

20 Pull ups

Run 200m

15 DB squat clean and jerk 

Run 200m

10 Weighted lunge (each side)

Run 200

6-25-12 WOD

AMRAP 10 

10 Single arm snatch 

8 Push ups 

Rest 6 minutes 

AMRAP 10 

10 Med Ball slams 

8 Knees to elbow 

6-24-12 WOD

Run 1 mile or swim .5 mile 

Rest 10 minutes 

Run 1 mile or swim .5 mile

6-23-12 WOD

Team WOD 

(2 person)

-One person working at a time, teammate will rest

3 Rounds 

Run 400 

4 rounds

5 Tire flips 

5 rounds 

20 Box Jumps 

6 rounds 

30sec Static squats 

If you are doing it alone.... Rest and work time should be equal

6-22-12 WOD

 FUN FRIDAY

Team Murph

(4 person team) 

Row 2000

400 air squats 

300 sit ups 

200 push ups 

100 pull ups 

Row 2000

(Only 1 person working at a time. Must complete all reps of one exercise before moving to the next.)

6-21-12 WOD

Tabata: 20 sec on, 20 sec off

Sumo Deadlift High Pull

WOD:

40 Bar-Facing Burpees 

30 Over head squats 

20 Pull ups 

10 Push ups 

6-20-12 WOD

Turkish Get ups 

2-2-2-2-2

8 rounds 

30 secs on ....30 secs off

Thrusters

5 minute rest 

Deadlifts 

6-19-12 WOD

Strength:

Split Jerk

 4-4-4-4-4

Hang Squat Cleans

5-5-5-5-5

WOD:

50 GHD sit ups

50 GHD back extensions

6-18-12 WOD

WOD

Run 800m 

40 Kettle bell swings 

40 Goblet squats 

30 Push ups 

30 Box Jumps 

20 Pull ups

20 Weighted lunges 

10 Toes to Bar 

10 Burpees 

Run 400m 

6-17-12 WOD

Tabata:

Air squats

1 minute rest 

Push ups

1 minute rest

Sit ups 

2 Minute rest 

Run 1 mile 

Happy Father's Day!... Workout with dad!!

6-16-12 WOD

Skill: Running technique


Barbara: 

3 Rounds: 

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

rest 2 min.

6-15-12 WOD

Team WOD

2 Person 

Power Cleans- 10,000lb

Pull ups- 100 

SDHP-10,000lb 

Push ups-100

Deadlift-10,000lb

Squat- 100

6-14-12 WOD

WOD

Run 1 mile 

50 Wall balls

25 Push ups

15 Burpees