Mar 31, 2014

4-1-14 WOD

For Time: 
75 Du’s 50 K2E On Rings (If this movement requires modifying – complete abmat 75 sit ups) 
25 HSPU 
10 MU (Complete 3 Supine Ring Pull Ups in False Grip and 3 Strict Pull Ups for 10 sets if not completing MU’s) 
25 HSPU
50 K2E On Rings (If this movement requires modifying – complete 75 sit ups) 
75 Du’s 
Challenge: Everyone find their False Grip. Max Effort Hold. Max 3 Attempts. Record Best Attempt

Mar 30, 2014

3-31-14 WOD

Tabata Something Else
Tabata pull ups (stay lat active & no goose necking..)
Tabata push ups (RX standard- no Palm flash, keep quads and hips off floor, straight midline, so no lumbar sagging)
tabata sit ups (ab mat)
tabata air squats
challenge: 6x3 deadlift (increasing load if form allows. Touch and go reps of 3) rest 60-90 sec between sets.

Mar 27, 2014

3-28-14 WOD

Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Mar 26, 2014

3-27-14 WOD

17 min Amrap
115/85#
15 Hang Cleans
30 Burpees
20 Front squats
25 Burpees
25 Power Cleans
20 Burpees
30 Deadlifts
15 Burpees

Challenge: Tabata Push Ups

If you are competing in the open and this is not your rest day Complete:

5 RDT
20 Cal Row
15 SDHP 95/65
10 pull ups

Mar 25, 2014

3-26-14 WOD

3x800m Run
2min rest between

Challenge: 20 burpee pull ups for time

Mar 24, 2014

3-25-13 WOD

3 RFT
100 Du's
15 Ring Dips
30 Air Squats

Challenge: Tabata Supine Ring Pull Ups

Mar 23, 2014

3-24-14 WOD

3 Rounds
15 push press 95/65
20 KB swings 53/35
25 box jumps 24/20

Challenge:
1 min max burpee's

Mar 20, 2014

3-21-14 WOD

14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Mar 19, 2014

3-20-14 WOD

15 min AMRAP
around 40% one rep.
3 hang power clean
4 front squqts
5 back squats

Challenge:
front squat technique. If form allows find one rep max.

3-19-14 WOD

21-15-9
Burpee box jumps
SDLHP 75/45

Challenge:
500m row

Mar 17, 2014

3-18-14 WOD

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps W-65
800-meter run
95-lb. thruster, 21 reps W-65
400-meter run
50 pull-ups
If you are competing in the open cut the pull ups down to 30 reps

Challenge: 90 sec wall balls

3-17-14 WOD

Arnie
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm

Challenge:
 practice turkish get up. Find load for wod50 swings21 Turkish get-ups, left arm

Mar 12, 2014

3-13-13 WOD

10 rounds
250m row
10 hang clean and jerks

Mar 11, 2014

3-12-13 WOD

10 min AMRAP
10 wall balls
10 burpees
200m run

Challenge:
2min air squat

Mar 10, 2014

3-11-13 WOD

Annie
50-40-30-20-10
Du's
Sit ups

Challenge:
5x5 strict press

3-10-13 WOD

5 rounds
400m run
15 T2B
30 push ups

Challenge: plank hold

Mar 6, 2014

3-7-14 WOD

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Mar 5, 2014

3-6-13 WOD

5 rounds
400m run
15 burpees

Challenge:2min push ups

Mar 4, 2014

3-5-13 WOD

3 rounds
25 strict pull ups. (Sets of 5)
25 ring dips
100 squats

Mar 3, 2014

3-4-13 WOD

5 rounds for time of:
1,000-m row
30 hip extensions
30 sit-ups

Challenge:
Warm up for WOD

Mar 2, 2014

3-3-14 WOD

Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

Challenge:
15min handstand/ handstand walking practice.