WOD

3 RDs for total number of reps

2 minutes on of:
FTB (Feet to Bar)
Double Unders
with a 2 minute rest between each round


So 2 minutes of FTB immediately followed by 2 minutes of DU's, then 2 minutes of rest. Repeat 3 times.

WOD

Snatch 1-1-1-1-1-1-1 reps

WOD

Back To Reality

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

AMRAP in 10 minutes:

5 Curtis P @ 95#
10 Burpees

WOD

3RFT:

BB Complex @ 95#
Mountain Athlete weighted situps @ 35#

Merry Christmas!!!

WOD

3 Rounds For Time:

45 Pull Ups
21 Ring Dips
50 Squats

WOD

4 RFT
10 KB Swings @ 53
10 Thrusters @ 95
10 Ankle to Bar
10 Box Jumps @ 24"

Posts have been slim this last week, and might be through the holidays. Keep up the hard work regardless.

WOD

Last night was the company Christmas party and I partook...repeatedly. This ought to be a good detox. Thanks Clint!

3 rounds for time of:
· 15 full situps*
· 12 ring pushups
· 9 squat jumps**
· 6 chest to bar (c2b) pull-ups
· 3 "reps" of the following triplet:
1 power clean, 1 front squat, 1 jerk (split or push) @ 155***

*full situps are shoulder blades to floor and chest to thighs
**bw squat with jump and open hip while in the air. No height requirement.
***Triplet must be completed as three separate and distinct movements. The bar need not be set down but the p.clean and f.squat must be finished in the rack position before moving on to the next movement. Once overhead and locked out the weight may be dropped.

WOD

 20 C2B (chest to bar) pull-ups

Then 3 rounds of:

5 power snatches 115#
5 clean and jerk 115#
5 thrusters 115#

20 C2B pull-ups

 

WOD

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Traveling Tabata

Tabata:

burpees
sit ups
square

Rest Day

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

For time:

Run 800 meters (Might Row depending on weather)
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

WOD

Push Jerk

3-3-3-3-3

WOD

12-9-6

Burpee DB C&J with 30# DBs
weighted pullups @ 30#

Then:

5 Rounds:

:30/:30 Row

WOD

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

WOD

100 Burpees For Time

WOD

Front squat 3-3-3-3-3 reps

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

WOD

400 meter Walking lunge

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WOD

"Annie"

50-40-30-20-10 rep rounds of:

Double-unders
Sit-ups

WOD

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos @ 95"
Push Press @ 65#


Then:

Barbell Complex @ 65# - 95# - 115#

WOD

10-5-5-3-3-3-1-1-1-1-1 reps of:

weighted pullups

WOD

5 rounds For Time:

5 deadlift @ 225#
10 Burpees

WOD

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

WOD

For Time:

KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:

Ring Dip Ladder 1-10 ( for breaks, pretend you're waiting for a partner to go)

WOD

5 Rounds of:

Max Reps body weight Front Squats
Max Reps Ring Push Ups

Rest as needed between sets

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD

Run 5 K

WOD

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.

Post number of minutes completed to comments.

Rest Day

Click the pic to check out Arkansas' newest affiliate.

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD

5 rounds For time:

25 Squats
10 Burpees
10 Pull-ups

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Into The Wild

I'm headed into the Ozark back country for a few days. Feel free to post any WODs you do over the next few days in the comments.

Rest Day

4 straight days of good WODs has me feeling like this:

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

"Vomit Comet"

3 Rounds For Time:

20x Thrusters @ 65#
20x KB Swing @ 35#
12x Pull-up
8x Burpee

WOD

Big 5/55

10 Rounds

10-1 of:

Hang Power Clean @ 115#
Burpees
Front Squat @ 115#
Weighted Situps @ 35#
Pushpress @ 115#

WOD

Shoulder Press

1-1-1-1-1-1-1

Rest Day

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Three rounds for time of:

20 Wallball (20lbs/14lbs)
20 Hang squat snatches (75lbs/45lbs)

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

WOD

Gym Jones' 300



For Time:

25 Pull Ups
50 Deadlift @ 135#
50 Pushups
50 Box Jumps @ 24"
50 Floor Wipers @ 135#
50 KB Clean and Press @ 35#
25 Pull Ups

Rest Day

The Shop Chipper is quickly becoming infamous. Being used by high school coaches and fire breathers alike.

WOD

5 Rounds For Time:

5 Power Clean & Jerk @ 135#
10 Burpees

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

WOD

Thruster 1-1-1-1-1-1-1 reps

WOD

"The Shop Chipper"
One round, top to bottom, for time of:
10 Deadlift @ 135 / 65
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 135 / 65
20 Swings @ 53 / 35
10 Front Squats @ 135 / 65
20 Box Jump @ 24" / 20
10 Pushpress / Jerk @ 135 / 65
20 Pullups
10 Back Squats @ 135 / 65
20 Burpees

Rest Day

THE CRUCIBLE

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

WOD

3 Rounds For Time:

10 Front Squats @ 155#
10 Burpees

WOD

30 Muscle-ups for time

WOD

Three Rounds of Barbell Complex

Then:

Weighted Ring Dips

3-3-3-3-3

Barbell Complex:
Deadlift x 6 +
Bent Over Row x 6 +
Hang Power Clean x 6 +
Front Squat x 6 +
Pushpress x 6 +
Backsquat x 6 +
Pushup x 6

Friday Free For All

Pick any WOD off the blog and post workout and time/rounds to the comments.

Rest Day

I've been told that my garage looks like a torture chamber.

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

WOD

Snatch 1-1-1-1-1-1-1 reps

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

I'm Back

Back from Little Rock Chili Cookoff. Time to get back to WODing.

WOD

Tabata Some Stuff

Squats
Push Ups
Sit Ups
Double Unders

8 rounds of each exercise
20 seconds of work followed by 10 seconds of rest = 1 round

Rest Day

WOD

For Time:

50 Pullups
50 Burpees

WOD

"Annie"

50-40-30-20-10 rep rounds of:

Double-unders
Sit-ups

WOD

“THE BEAR”

7 Sets of the Sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds; Rest Between Rounds As Needed

WOD

Three rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts (185lbs)
16 Box Jumps (24")

Rest Day

Licking my wounds today

WOD

Shoulder Press

1-1-1-1-1-1-1

WOD

Five rounds for time of:

10 reps 95lb Sumo deadlift high pull
10 Ring dips

WOD

Three rounds for time:

Run 400 meters
35 # Kettlebell X 21 swings
12 Pull-ups

WOD

"Fran"

For Time:

21-15-9

95 pound Thruster (Women 65)
Pull-ups


Gulp...

WOD

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 Swings @ 35#
20 Double Unders

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

WOD

5 Rounds For Time:

15 OHS @ 95#
5 Muscle Ups

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

WOD

For time:

Five cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

21 Burpees

Three cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

15 Burpees

One cycle of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

9 Burpees

Rest Day

WOD

every two min on the min for 10min:

10 c2b pull ups
10 burpees
10 sit ups

WOD

Via The Shop

One round for time of:

400m run
135# push press/jerk x 10
135# hang squat clean x 10
135# deadlift x 10
-3min rest
400m run
115# push press/jerk x 15
115# hang squat clean x 15
115# deadlift x 15
-3min rest
400m run
95# push press/jerk x 20
95# hang squat clean x 20
95# deadlift x 20

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Rest Day

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

WOD

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
16 1-Pood kettlebell swings

WOD

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form and ROM. Rest as needed between sets. Post loads to comments.

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners: Monostructural: Run, Row, Bike, or Double Unders

Rest Day

WOD

21-15-9 Reps For Time:

Pullups
KB Swings @ 35#
Wall Ball @ 20#

WOD

Snatch

1-1-1-1-1-1-1

WOD

For Time:

25 squats
25 situps
25 lunges
25 double unders
25 pushups
25 toes to bar
25 ring dips
25 box jumps
25 pullups
25 burpees

Rest Day

WOD

For Time:

80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

WOD

Balboa

4 rounds for time of:

100 jump ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)

WOD

For time:

Run 400 meters
21 overhead squats (95/65)
21 box jumps (24 inches/20 inches)
run 400 meters
15 overhead squats
15 box jumps
run 400 meters
9 overhead squats
9 box jumps.

WOD

3 Rounds for time of:

10 C2B pullups
10 Front Squats (155#)
10 Burpees

Rest Day

WOD

For Time:

9-6-3

Thrusters @ 135#
Weighted Pullups 35#

WOD

Jonescrawl

3 rounds for time of:

10 Deadlift @ 1.15% bw
25 box jumps @ 24"

WOD

4 Rounds For Time:

20 Push Ups
20 Wall Ball
20 Double Unders

WOD

Well, I'm off to the Twin Cities today. So, I'll post when I can.

WOD

5 rounds:

1 Power Clean
3 Front Squats

Go heavy. No time element.

WOD

10 rounds for time:

12 Burpees
12 Pullups

WOD

21-15-9 for time:

95# power snatch
ring dips

WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rest Day

I'll be licking my wounds again today. If you feel the same, use today to rest and practice your goat(s)*. Pistols, HSPUs, Snatch, Muscle Ups, what ever you are secretly hoping does not pop up in tomorrow's WOD. We dive back in head first on Wednesday.


*The "Goat" concept (San Francisco CrossFit) is simple. A "Goat" is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. This point is, we should work harder at the things we suck at instead of always trying to improve what we're already good at. Spending some time during your warm-up or cool-down to improve some of your "goats" will make a HUGE difference in how fast you progress!

WOD 3 Highlights, "The Chipper"

WOD 2 Highlights

Games Final Results and HIghights

WOD 1 Highlights

Paper Shop Games WOD 2 & 3

------- Event # 1 - 9:00am -------

4 Rounds for time of:

5 Ground to Overhead Anyhow @ 155lbs
10 Burpees
100m Farmer Carry @ 53lb / 70lb (switch hands at the halfway mark)

------- Event # 2 - 3:00pm -------

"Catch 22" (scaled)

1 Round for time of:

22 Deadlift @ 205
200m run with 2 x 25lb dumbbells
22 Thrusters @ 2 x 25lb dumbbells
200m run with 2 x 25lb dumbbells
22 Pullups
300m run
22 Overhead Squats @ 75lbs
300m run

PS Games WOD 1

5 Rounds For Time:

2 Muscle Ups
20 Wall Ball
8 SDHP @95#

Rest Day

WOD

“Burpee Gone Bad”

3 Rounds of:

Wall Ball (1 minute)
SDHP @ 75# (1 minute)
Box Jumps (1 minute)
Push Press @ 75# (1 minute)
BURPEES (1 minute)
rest (1 minute)


Total Reps is your score.

Rest Day

2009 CrossFit Games Highlight Video

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Total reps is your score.

WOD

Three Rounds of Barbell Complex

Then:

Push Jerk

5-5-5-5-5

WOD

Office Space 2

4 Rounds For Time:

10 Ball Slams, 20#
20 Double Unders
5 HSPU

WOD

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

WOD

30 Renegade Man Makers For Time

Rest Day

2009 CrossFit Games Champ, Mikko Salo

WOD

Bruce's Dirty 30

For Time:

30 KB Swings @ 35#
30 Ring Dips
30 Box jumps, 24"
400m Run
30 Push Press @ 75#
30 Burpees
30 Double Unders

WOD

For Time:

21-15-9

Sumo Deadlift High Pull @ 95#
Wall Ball, 20# @ 10' Target

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

CrossFit Games Start Today!!! The individual events are redonk.

2009 CrossFit Games, Aromas, CA

071009 WOD

Rest Day

WOD

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
16 1-Pood Kettlebell swings

WOD

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
Sit-up

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Got Fish Oil?

Omega 3s

Omega 3 and Muscle

WOD

Vacation WOD

For Time:

40-30-20

Burpees
Sit Ups

Rest Day

WOD

Shoulder Press

1-1-1-1-1-1-1

WATCH DEMO

WOD

For Time:

21-15-9

OHS @ 95#
Ring Pushups

WOD

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

FOR FAYETTEVILLE PSG-ers: I'LL BE AT VETERAN'S PARK ABOUT 5:30-5:45 FOR WOD. YOU ARE WELCOME TO JOIN ME.

Rest Day

WOD

3 Rounds For Time:

10 Front Squat @ 135#
15 Pullups
20 Double Unders

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners: Monostructural: Run, Row, Bike, or Double Unders

WOD

For Time:

30 Muscle Ups

Rest Day

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form and ROM. Rest as needed between sets. Post loads to comments.

Josh Everett On The Games

WOD

3 rounds For Time:

7 Hand Stand Push Ups (arms locked out at the top, head touches floor at the bottom)
14 95% bwt DeadLifts
21 Box jumps @ 24"

WOD

5 rounds for time:

20 Double Unders
15 Wall Ball (20# @ 10')
10 Burpees

THE METCON MACHINE. I can't wait to see what Coach Glassman has cooked up this year.


The PSG Summer Special

Rest Day

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

GRAND OPENING OF CFNWA TODAY

WOD

For Time:

100 pullups

Pullup Standard: Arms LOCKED OUT at the bottom, chin CLEARING the bar at the top.

WOD

Complete as many rounds as possible in 20 minutes of:

115-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups

Rest Day

WOD

4 Rounds For Time:

Run 400m
50 Squats

WOD

For time:

1 Rep of "Bear" 115#(75#)

21 Push-ups
21 Box-jumps 24"
21 Ball-slams 20#

3 Reps of "Bear" 115#(75#)

15 Push-ups
15 Box-jumps
15 Ball-slams

5 Reps of "Bear" 115#(75#)

9 Push-ups
9 Box-jumps
9 Ball-slams


BEAR: Power Clean, Front Squat, Push Press, Back Squat, Push Press

WOD

Snatch

1-1-1-1-1-1-1

There is no time component; rest as needed.

Post loads to comments.

WOD

3 Rounds For Time:

5 Squat Clean and Jerk @ 155#
15 Ring Dips
400m Run

WOD

Five rounds for time of:

75# pound split clean, 15 reps
21 Pull-ups

WOD

Run 5k

Level 1 Cert Completed

Well, it was an amazing and brutally difficult 48 hours. I learned more in two days, than I have in the last 365. I'm a better X-fitter, and a far, far better teacher of CrossFit than I was on Saturday morning. Starting tomorrow PSG will crank back up, with a certified CrossFit trainer at the helm. Come get some...

Rest Day

I've gone 5 days straight (I didn't post my Saturday and Sunday activity). My longest stretch to date, and I'm beat! I'll be taking it easy now, until Saturday, when I start my CrossFit Level 1 Certification. Posts will probably be nil until Monday, but I'll be sure and include a rundown of the weekend.

Feel free to use this post to log any of your WODs over the weekend.

WOD

For Time:

10 Mutant Makers @ 95#
9 Burpee Pullups
8 Mutant Makers
7 Burpee Pullups
6 Mutant Makers
5 Burpee Pullups
4 Mutant Makers
3 Burpee Pullups
2 Mutant Makers
1 Burpee Pullup

WOD

For Time:

21-15-9

OHS @ 95#
Ring Dips

WOD

For Time:

50 Pullups
50 Burpees

Rest Day

WOD

5 rounds:

30 Squats
15 Pullups
10 HSPU

WOD

Complete as many rounds as possible in 20 minutes of:

5 Hang Squat Cleans @ 95
10 Pushpress @ 95
15 Back Squats @ 95
400m Run

WOD

40-30-20 reps for time of:

box jumps, 24" box (20" box)
pushups

WOD

No WODing for me today. Feel free to post any activity to the comments.

WOD

Push Press

5-5-5-5-5

WOD

Five rounds for time of:

3 Muscle Ups
30 Wall Ball
6 SDHP @ 115#

WOD

Four rounds for time:

Run 400 meters
Rest 2 minutes

WOD

3 rounds For Time:

12 95% bwt DeadLifts
24 Box jumps @ 24"

Rest Day

WOD

AMRAP in 20 minutes of:

5 Overhead Squats M:95 F:65
10 Burpees
15 Pull Ups

WOD

"Grace"

For Time:

135 pounds ground to overhead anyhow, 30 reps

WOD

Office Space

21-15-9

Wall Ball
Clapping Pushups
KB Swings

Rest Day

WOD

For time:

Modified "Linda" using 1/2 Body Weight

Complete 10,9,8,7,6,5,4,3,2,1 reps of:

Deadlift
Push Press
Clean (that's ground to shoulder, with a full front squat)

WOD

100 Burpees For Time

WOD

"Nasty Guys"

3 Rounds For Time:

50 Squats
7 Muscle Ups*
10 Hang Power Cleans @ 135#


*Sub for MU's is a 4/1 ratio of pullups and ring dips

Rest Day

WOD

Complete as many rounds as you can in 10 minutes of:

6 one arm KB snatch @ 35#
8 box jumps @ 30"
12 pull-ups (chest to bar)


30" Beast

21-15-9

For time:

SDHP @ 95#
Overhead squats @ 95#


Note Depth:

WOD

5 rounds for time:

10 Front Squats @ 135
10 Pullups

Rest Day

My WOD-ing plans have been thwarted today. I'll be doing a 4 day cycle starting tomorrow to make up. As for everybody else, find a WOD you've been wanting to try and post to comments. Or, take another rest day and join me for the next 4 days.

Rest Day

WOD

21-15-9 Reps For Time:

Pullups
KB Swings @ 35#
Wall Ball @ 20# (Ball Slam if Raining)

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

Five rounds for total reps of:

115 pound Thrusters, 15 seconds
Rest 45 Seconds
Pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

"Speed Kills"

-Cus D'Amato

Rest Day

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Sit ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Rest Day

WOD

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

WOD

OBG

WOD

Shoulder Press

1-1-1-1-1-1-1

Rest Day

WOD

Three rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts (135lbs)
16 Box Jumps (24")

WOD

4 Rounds For Time:

10 DB Clean-Thruster Burpees @ 25#
12 MA Weighted Sit-ups @ 25#
200m Sprint

WOD

5 Rounds For Time:

5 Curtis P's @ 95#
10 Pushups
15 Box Jumps @ 24"

WOD

"Paper Shop"

3 rounds

4 chest ups
8 front squats @ 115
12 burpees
16 alternating kb c & j
20 kb swings
24 box jumps @ 24"

WOD

"Grace"

For Time:

135 pounds ground to overhead anyhow, 30 reps

Rest Day

WOD

5 rounds for time of:

10 box jumps, 24" box
15 kettlebell snatches (each hand), 16 kg
20 ball slams, 20 lbs

WOD

Ten rounds for time of:

3 Weighted Pull-ups, 25/35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 25/35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Rest Day

WOD

A.M.

“Jonestown Sprint”

15-10

Burpee/Pullup Combos
Push Press @ 65#


P.M.

3 Rounds BB Complex

Then:

Snatch and OHS Practice

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form. Post loads to comments

Rest Day/Make Up

WOD

AMRAP in 20 minutes of:

5 Handstand pushups
10 Pull-ups
15 sit-ups
20 squats



HIGH PROTEIN vs LOW FAT

WOD

Seven rounds for time of:

10 reps 95lb Sumo Deadlift High Pull
10 Ring dips

WOD

21-15-9 Reps For Time:

Pullups
KB Swings
Wall Ball

DEMO

Rest Day

WOD

5 Rounds For Time:

5 Push Jerk @ 135#
10 Burpees

WOD

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Excerpts from the Kelly Starrett training manual, edited by Mary Conover:

“Go heavy. So instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and rock–at a load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135 lbs in under three minutes? Shame on you.That load should be 155 or 185 pounds. Go out and start failing all over again. And this time make it heavy, because everyone is getting good at runnin’ and chinnin’.

After all, in case you’ve forgotten, 225 is the new 135.”

WOD

3 rounds for time of:

7 deadlifts @ 135 lbs (95 lbs)
7 hang squat cleans @ 135 lbs (95 lbs)
7 jerks @ 135 lbs (95 lbs)
400 meter run

Rest Day