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WOD posting

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7.31.12

Fran
21-15-9 reps for time of:
95# Barbell Thruster
Pullups

7.30.12

15-12-9-6-3 reps for time of:
95# Hang Power clean
Pull up
Burpee

7.28.12

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

7.27.12

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

7/26/12

4 rounds
400 m
15 x 95# Thruster
15 x Pull-ups

7.25.12

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

7.24.12

5 rounds for max reps of
Body weight bench press
Pull-ups
Rest 2 minutes between rounds

7.23.12

5 rounds
400 m
30 x Box jump
30 x Woodchopper

7.21.12

7rounds
18 x 35#DB hang squat clean
18 x Pull-ups
10 x 135#Power clean
10 x Handstand push-ups

7.20.12

10 Rounds
10 x 135# Deadlift
10 x Burpee
10 x KTE

7.19.20

Tabata Pushup
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

7.18.12

21-15-9 reps of:
Clean 135 pounds
Ring dips

7.17.12

3 rounds
800 m
50 x 45 pound Thruster
30 x Pull-ups

7.16.12

3 rounds
15 x 135 #Hang power cleans
15 x Burpees

7.14.12

10 rounds
Run 200 m
7 x pull-ups
7 x 135 #Front squat
7 x Handstand push-ups

7.13.12

3rounds
20 x L-pull-up
30 x Toes to bar
40 x Burpee
800 m

5.12.12

5rounds
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps

7.11.12

20 minutes AMRAP
10 x 95# Hang Power Clean
10 x Ring dips
10 x KTE

7.10.12

3rounds
Run 400 meters
21 x swings
12 x Pull-ups

7.9.12

20 Min. AMRAP
5 Pull-ups
5 Ring dips
15 Squats

7.7.12

Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

7.6.12

5 rounds of:
Burpees
75 # Hang Power Clean
Box jump
75 # Hang Power Clean
Pull-ups
Rest
1 minute of each

7.5.12

5rounds
25 x 75 # Push press
50 x Double-unders

7.3.12

20-15-10
95 # Front squat
Burpee
Pull-up

7.2.12

5 rounds
400 meter run
15 x Overhead squat

6.29.12

1) Power Curl
8 x 2
5 Rounds

2) 200M
10 Dip
25 Weighted Situps
10 Pushup

6.27.12

1) Floor Press
6 x 3

2) 3 Rounds
800M
50 situp
50 RDL

6.25.12

1) Front Squat
6 x 3

2) 5 Rounds
200 M
10 Diamond Pushups
10 Clapping
Pushup

6.22.12

1) Deadlift (three easy doubles; tomorrow is test day)
3 x 2

2) 3 rounds
400 M
20 swing
10 pullup

6.20.12

1) Shoulder Press
3-3-3-3

2) 200M
20 x Jumping Squat, Ring Row, Swings,
Lunges, Hanging Leg Raises, Pushups,
Good Mornings, Seated Russian Twist, Burpees, Broad Jump
200M

6.18.12
1) Back Squat
3-3-3-3

2) 10 minutes
30/30 Burpee

6.15.12

1) Bench Press
3-3-3-3

2) 8 rounds
30 sec. jump rope
30 sec Pushup
30 sec Squat
30 sec Situp
30 sec rest

6.13.12

1) Deadlift
5,4,3,2,1
2) AMRAP in 12 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

6.11.12

1) Shoulder Press
5,4,3,2,1

2) 4 Rounds
400M
30 swings
1 min. res

6.8.12

1) Back Squat
5,4,3,2,1

2)4 rounds
Run 60 sec.
Pushup 60 sec.
Squat 60 sec.
Rest 60 sec.

6.6.12

1) Bench Press
5, 4, 3, 2, 1

2) AMRAP in 15 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

6.4.12

1) Deadlift
5,4,3,2,1

2) 4 Rounds
10 Burpee
10 Chinnie
10 Pushup
10 Squat

6.1.12

1) Shoulder Press
5,4,3,2,1

2) 3 Rounds
400M
20 Burpee
20 Hanging Leg Raise

5.30.12

1) Back Squat
5,4,3,2,1

2) 8 rounds
30 sec. jump rope
30 sec Pushup
30 sec Squat
30 sec Situp
30 sec rest

5.28.12

1) Bench Press
5,4,3,2,1

2) 20 rounds
5 push ups
5 squats
5 situps

5.25.12

1) Deadlift
5,4,3,2,1

2) 6 Rounds
100 rope turns
10 Clapping pushups
10/side Cross Chops
20 Lateral Jumps

5.23.12

1) Shoulder Press
5,4,3,2,1

2) 50 Pullup
75 Pushup
50 Hanging Leg Raise
75 Squat

5.21.12

1) Back Squat
5,4,3,2,1

2) 800 M
25 Manmakers
800 M

5.18.12

1) Bench Press
5,4,3,2,1

2) 8 Rounds
10 Jump Squat
10 Elevated Pushup
200M

5.16.12

1) Deadlift
5,4,3,2,1

2) AMRAP in 12
5 Pullup
10 Pushup
15 Squat

5.14.12

1) Shoulder Press
5,4,3,2,1

2) 4 Rounds
600 M
Rest 2 minutes between rounds

5.11.12

1) Back Squat
5,4,3,2,1

2) 12 minutes
30/30 Burpees

5.9.12

1) Bench Press
5,4,3,2,1

2) 20-15-10
Pike Pushup
Dip
Pushup

5.7.11

1) Deadlift
5,4,3,2,1

2) 15 Minutes of
1 min. x Jump Rope
1 min. x Pushup
1 min. x Squat
1 min. x situp
1 min. x rest

5.4.12

1) Shoulder Press
5,4,3,2,1

2) 3 Rounds
12 Squat Thrust
24 Pushup
36 Squat
400M

5.1.12

1) Back Squat
5,4,3,2,1

2) 5 Rounds
10 Burpees
20 Lunges
30 Squats

4.30.12

1) Power Clean
6 x 3

2) 3 Rounds
Leg Blaster
200 M
10 Burpee

4.27.12

1) Shoulder Press
6 x 3

2) 3 rounds
200M Run
20 Broad Jumps
20 pushup

4.25.12

1) Back Squat
6 x 3

2) 4 Rounds
10 Pullup
10/leg Bulgarian Split Squat
10 Hanging Leg Raise

4.23.12

1) Bench Press
6 x 3
2) 3 Rounds
15 Pushup
15 Seated Russian Twist
15 Diamond Pushup
15 Situp

4.18.12

1) Bench Press
6 x 3

2) 3 Rounds
400M
25 squat
10/arm DB push press

4.16.12

1) 6 x 35 deadlift

2) 12 minutes AMRAP
5 pullup
10 pushup
15 squat

4.13.12

1) Bench Press
6 x 3

2) 100M w/45#
10 Burpee
And so on to
100M
2 Burpee

4.11.12

Out of town tomorrow, so here's Wednesday's workout:
1)Back Squat
6 x 3

2) 5 Rounds
200M
10 Dip
25 Weighted Situps
10 Pushup

4.9.12

1) Power Clean
6 x 3

2) 3 Rounds
15 Lateral Burpee
15 Pullup
15 Weighted Situp

4.6.12

1) Bench Press
6 x 3

2)400 M
25 Manmakers
400 M

4.4.12

1) Power Clean
6 x 3

2) 4 rounds
400M
Rest 2 minutes btw rounds

4.2.12

1) Shoulder Press
6 x 3

2) AMRAP in 12 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

3.30.12

1) Front Squat 6 x 3

2) 3 rounds
FGB

3.28.12

1) Deadlift 6 x 3

2) Run 1 mile
for every minute running do 15 squats

3.26.12

1) Shoulder Press 6 x 3

2) AMRAP in 15 min.
5 Pullup
10 Pushup
15 Squat

3.23.12

1) Back Squat 5 x 5

2) 3 rounds
Weighted 400M
10 Pullup/Row
10 Dip (ring or box)
10 Russian Twist with 400M weight

3.21.12

1) Bench Press 5 x 5

2) 10 Rounds
25 ft Bear Crawl
10 Pushup
25 ft Bear Crawl
10 Squat

3.19.12

3.19.12
1) Deadlift 6 x 3

2) 5 Rounds
5 x Deadlift
Power Clean
Front Squat
Push Press

3.16.12

1) Push Press 6 x 3

2) 20-15-10
Dips (ring or box)
HSPU or Pike PU
Pushup

3.14.12

1) Front Squat 6 x 3

2) 4 Rounds
400M
50 Squat

3.12.12

1) Bench Press 6 x 3

2) For time
150 Burpees

3.9.12

1) Deadlift 6 x 3

2) 3 Round
400M
15 Pullup/Row
20 Swing

3.7.12

1) Shoulder Press 5 x 3

2) 3 Rounds
800M
50 situp
50 RDL

3.5.12

1) Back Squat 5 x 5

2) Tabata of:
Pullup/Row
Situp
Pushup
Squat

3.2.12

1) Bench Press 5 x 5

2) 5 rounds
10 pullps
15 situps
10 Burpees

2.29.12

1) Snatch Grip DL 5 x 3

2) 4 Rounds
10 Ball Slam
10 Dips
10 Hanging Leg Raises

2.27.12

1) Push Press 10 x 3

2) 20 – 2 Plyo Pushups
2 – 20 KTEs
Alternate

2.24.12

1) Front Squat 8 x 3

2) 12 round
30 sec jump rope
30 sec pushup
30 sec rest

2.22.12

1) Floor Press 5 x 5

2) 3 Rounds
Leg Blaster
15 Burpees

2.20.12

1) Power Clean 5 x 3

2) AMRAP in 12 Minutes
5 Pullup
10 Situp
15 Tuck Jump

2.17.12

1) Bench Press
5 x 5

2) AMRAP in 15
5 pullup
10 pushup
15 squat

2.15.12

1) Deadlift
5 x 3

2) 10 rounds
30/30
12” burpees

2.13.12

1) Overhead Squat
8 x 3

2) 20-15-10
Power Clean
Dips (Box or Rings)

2.10.12

1) Power Clean+PP
5 x 2 + 3

2) 2 Rounds FGB
Box Jump
DB Thruster
Jump Rope
DB Push Press
Sit up
Rest

2.8.12

1) Back Squat 5 x 5

2) Squats OTM BTM x 3 or 20 minutes total

2.6.12

1) Shoulder Press
10 x 3

2) 5/side DB snatch
5/side DB Swing
5/side DB Clean
5/side DB Press
10 burpees btn each

2.3.12

1) Power Clean 5 x 3

2) 3 rounds
Max elevated pushup
Max Pullup
Rest 2 minutes btwn rounds

2.1.12

1) Floor Press 3 x 5

2) 20-15-10
Headstand or Pike Pushup
Dip (ring or box)
Pushup

1.30.12

1) Front Squat 8 x 3

2) 5 Rounds
50 Squats
50 Situps

1.27.12

1) Front Squat 8 x 3

2) 2 Rounds
20 Double Unders (sub 100 rope jumps)
20 Box Jumps
20 Swings
20 Hanging Leg Raise
20 Push-up
20 Burpees

1.25.12

1)Push Press 8 x 3

2)20 rounds
5 push ups
5 squats
5 situps

1.23.12

1) Front Squat 8 x 3

2) 50-40-30-20-10
Push-ups
Sit-ups
Squats
Body Row

1.20.12

1) Front Squat 8 x 3

2)100 Jump Rope
50 squats
100 Jump Rope
40 push ups
100 Jump Rope
30 sit ups
100 Jump Rope
20 mountain climbers
100 Jump Rope
10 burpees

1.18.12

1) Push Press 8 x 3

2) 100 Pushups
100 Squats
100 Situps

1.16.12

1) Front Squat 8 x 3

2) 12 Rounds
30 sec Burpee
30 sec Rest

1.13.11

1) Front Squat 8 x 3

2)
77 Double Unders
66 Push-ups
55 Sit ups
44 DB Swings
33 Hanging Leg Raise
22 Box Jumps
11 Burpee

1.11.12

1) Push Press 8 x 3

2) With a running clock one will complete one burpee in the first 60 seconds, then two burpees in the second minute and three in the third and so on until failure.

1.9.12

1) Front Squat 8 x 3

2) Five Rounds
20 Lateral Burpees
25 Box Jumps

1.5.12

1) Front Squat 8 x 3

2) AMRAP in 15:00
3 Elevated Pushup
6 Pull-ups
9 Hanging Leg Raise

1.4.12

1) Push Press 8 x 3

2) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed.

1.2.12

1) Front Squat 8 x 3

2) 10-9-8-7-6-5-4-3-2-1
Jumping Squat
Clapping Push-up
Hanging Leg Raise