Feb 27, 2014

2-28-14 WOD

5 rounds
20 push ups
20 sit ups
10 box jumps

Challenge:
Max HSPUs

Feb 26, 2014

2-27-14 WOD

30 wall balls
30 kb swings
30 push ups
30 t2b
30 burpees
30 sit ups
30 k2E
30 Du's


Challenge:Set up for wod

Feb 25, 2014

2-26-14 WOD

Paleo fitness test
2 min thrusters
1min rest
2 min sit ups
1min rest
2 min Row for cal.
1 min rest
2 min burpees

Challenge: 800m run

Feb 24, 2014

2-25-14 WOD

Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135/95
4 minutes of rowing
4 minutes of burpees

Challenge:
work power clean and standard jerk technique 

Fitness Testing

Hey guys!
Just a heads up this Wednesday we are going to be retesting the the fitness test for the Paleo Challenge.

Feb 23, 2014

2-24-14 WOD

Challenge:
tabata box jumps w/ step down

 WOD:
500 M row
400 M run
300 alternating singles
200 M lunge
100 DU's

Feb 20, 2014

2-21-14 WOD

Challenge:
Work on goals

WOD:
5 RDS
15 Pullups
10 V ups
400 M run

Feb 19, 2014

2-20-14 WOD

Challenge: 
10 Man makers for time 35/25 

WOD:
14 minute AMRAP (ascending ladder of thrusters) 
2 Thrusters #95/65 
15 DU's 
4 Thrusters 
15 DU's 
6 Thrusters 
15 DU's 
 8 Thrusters 
15 DU's......

Feb 18, 2014

2-19-14 WOD

Challenge:
Max "L" Pull ups or Max strict Pullups

WOD:
21-15-9
Knees to Elbows
Deadlift 155/105
Row for calories

2-18-14 WOD

Challenge:
Box jump for height. establish in 15 minutes

WOD:
500 M row
50 sit-ups
40 Push ups
30 Pistols
20 Dips
10 Wall Walks
400 M run

Feb 16, 2014

2-17-14 WOD

Challenge:
Warm up for bear complex. 5 X each movement

WOD:
 The Bear complex
5X7  for weight no time limit. *must do all movements in set without dropping weight. 7 times through is 1 set. you will do 5 sets
1 Power clean
1 Front Squat
1 Push Press
1 Back squat
1 Push press

Feb 14, 2014

2-14-14 WOD

Challenge:
100 partner med basll sit ups for time

WOD
200 M partner carry (switch partners at speed sign 100M for each)
200 DU's (partner holds KB 53/35)
1000 M row (partner holds KB)
20 Partner deadlift #315/225
50 lateral jumps over planking partner 50 KB swings (Partner rests)*DROPPED KETTLE BELLS= 5 BURPEE PENALTY

Feb 12, 2014

2-13-14 WOD

10-9-8-7-6-5-4-3-2-1
Power snatch
1-2-3-4-5-6-7-8-9-10
burpee over bar


Challenge:
tabata wall sit

Feb 11, 2014

2-12-14 WOD

100 med ball slams ( you may catch on bouce)
100 push ups
100 sit ups
100 squats

Chsllenge:
L-sit for time

Feb 10, 2014

2-11-14 WOD

Challenge:
OH squat 5 OMEM for 10 min for quality

WOD:
12 Min AMRAP
5 power clean 135/95
10 burpees
15 Du's
200 M run (or row depending on weather)

Feb 9, 2014

2-10-14 WOD

Challenge:
Handstand hold for time:

WOD:
9-7-5
Muscle up
Handstand push up
knees 2 elbows

Feb 6, 2014

2-7-14 WOD

Challenge:
tabata v ups

WOD:
2 min S 2 OH 45/15
1 min rest
2 min dips
1 min rest
2 min sit ups
1 min rest
2 min singles
1 min rest
2 min row for calories
Score= total reps

Feb 5, 2014

2-6-14 WOD

Challenge:
1000M row

WOD:
 "Karen"
150 Wall balls

Feb 4, 2014

2-5-14 WOD

Chalenge: 5X5 push press 70%

WOD:
800 M run
50 DU
40 burpees
30 push ups
20 pullups
800 M run

Feb 3, 2014

2-4-14 WOD

3 RFT
30 KB swings 35/53
20 KB OH lunge (alt arms every 5 reps)
10 wall balls 

Challenge: 3 minutes Partner wall balls (dropped wall balls are a 5 push up penalty at the end of 3 minutes) 20/14

Feb 2, 2014

2-3-14 WOD

Challenge: EMOM for 10 minutes
5 Fronts squats (50% max)

WOD:
12 min AMRAP
Max T2B
15 box jumps row
10 Cal (if rower is taken 10 burpees) Score= total t2b