WOD 1/31/13

WOD: Last of 2013!

12 min AMRAP

3, 6, 9, 12...

SDLHP (53)

KB Swings (53)

Burpees

Finish with class!

Tiring year.

WOD 12/26/13

WOD: Joseph (Nate's Choice)

3 Rounds for Time:

5 Front Squats (95/16)

15 Pull-Ups

5 Deadlifts (135/30)

10 Toes to Bar (/30sec plank)

5 Jerk Press (95/16)

15 HR Push-Ups

400m Run

Finished the workout in the dark!

WOD 12/24/13

WOD: 12 Days of Christmas

*Complete the same way you'd sing the song*

1. Burpee

2. TGU (1 each side) (40)

3. 30ft Bear Crawl

4. Wall ball (20)

5. KB Swings (50)

6. Box Jumps (24)

7. Push Press (95)

8. Hang Cleans (95) 

9. Double Unders

10. Jumping Lunges (each leg)

11. Push-ups

12. Pull-ups

Alt:
1. Burpee
2(0 second) plank
3. Single Leg Deadlifts
4. Bicep Curls (8)
5. Squats (16)
6(0 ft) Carry (16)
7. OH Press (8)
8(0 ft) Jog
9. Side Lunges
10. Lunges
11. Push-ups
12. TRX Rows

Bonus WOD: 12/21/13

WOD B from Thursday 

The First Lady of POC (KW) makes her grand entrance along with the newest member (GW)

WOD B

3 rds for time

50 push-ups

50 sit-ups

50 squats

Alt:

3 rds for time

25 push-ups

25 TRX rows

25 squats

WOD 12/19/13

WOD: Choose your own adventure

_______________________________________________

A: Bear Complex

5 Rounds of 7 Reps (for max wt)

1 Rep =

Power clean

Front squat

OH press

Back squat

OH press

* attempt to progress weight each set maxing at set 5
** bar cannot be put down until all 7 reps are completed

_________________________________________________

B: Body weight option

3 Rounds for time:

50 Pushups

50 Situps

50 Squats

__________________________________________________

WOD 12/17/13

WOD: "Loredo the Snowman"

6 rounds for time:

24 Squats

24 Pushups

24 Lunges

24 Situps

Jump rope 90 seconds

WOD 12/12/13

WOD: In the swing of winter

5 Rounds for time:

15 KB Swings (70)

30 Double Unders

Run 400m

WOD 12/10/13

WOD: XFT RiverNorth re-run

21, 18, 15, 12, 9, 6, 3

Pull-ups

HR Push-ups

50 ft Lungewalk

WOD 12/5/13

WOD: 30 Dozen

30 reps of each:

Lunges

HR Pushups

Situps

Box Jumps (24)

Pullups

Air Squats

Spider Pushups

Plyolunges

Burpees

Russian Twists

Frog Jump

SDLHP (40)

WOD 12/3/13

WOD: "Mister"

5 rounds:

5 pull-ups

5 overhead press (135)

5 front squats (135)

5 burpees

5 box jumps

6 overhead lunge walk (25)

Thanksgiving WOD

WOD: GV Turkey Trot 5k

WOD 11/21/13

WOD Indians (Nolan's choice)

8 min EMOM

Even - power clean, squat clean, 2 front squats (115/95)

Odd - 25 push-ups 

WOD

50 jumping split squats (alt)

30 sit-ups

10 cleans(135/115)

WOD 11/19/13

WOD: King of the Mountain (Mr. Ball)

4 Rounds for Time...

25m uphill burpee broad jump

25m downhill backwards bear crawl

Jog 50m

10 pull-up/knee to elbow (5/5 continuous - any order)

WOD 11/15/13

WOD: Graham Andrew Wilson

Took the day off as Kristen did the workout for all of us. Happy 0th birthday Graham!

WOD 11/12/13

Returning from week long hiatus to the first winter workout:

WOD 1: 

12min AMRAP

100 double unders

Then:

9 knees to elbow

7 clean and jerk (125)

5 burpee bar jumps

WOD 2:

10-9-8-7-6-5-4-3-2-1

HR push-ups

Lunges (per leg)

Sit-ups 

Grrrrrrr

WOD 10/31/13

WOD: I love snatches

10 minute EMOM

even: 3 Power Snatch (95)

odd: 10 HR Push-ups

then:

10-1

SDLHP (95)

KB Swing (50)

*3 Burpees on each minute mark*

WOD 10/24/13

WOD: Parental Breakdown

4 Round AMRAPs (6 minutes each)

Rd 1 - Run 800m --> Max Pull-ups

2 minute rest

RD 2 - Run 800m --> Max HR Push-ups

2 minute rest

Rd 3 - Run 800m --> Max Sit-ups

2 minute rest

Rd 4 - Run 800m --> Max Goblet Squats (50)

WOD 10/22/13

WOD:

EMOM 7 minutes:

1 Power Snatch

1 Hang Power Snatch

2 OHS

Then...

10-8-6-4-2

Pull-ups

Power Snatch

Plyometric push-ups

Then...

5 minute AMRAP

7 Burpees

20 Double unders

WOD 10/17/13

WOD:

4 rounds for time:

Run (800m, 600m, 400m, 200)

25 HR Push-ups

50 Sit-ups

25 Squats

25 KB Swings (50/40)

WOD 10/15/13

WOD 10/15/13

WOD: Kettle Bell Partner Workout

All Completed with 40 lb Kettle Bell

Kettle Bell Can't touch the ground or 10 Burpee punishment

Run 800 M

40 Turkish Get-Ups

40 Step Ups (24" Box)

50 Sit Ups

50 Figure 8 Lunges

40 Kettle Bell Roll Up Thrusters

110 Double Unders

WOD 10/10/13

WOD: "Angie" any order

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

WOD 10/8/13

WOD: EMOM + Nates choice

6 min EMOM

5/5 KB snatch (50)

5 Burpees

3 min rest

6 min EMOM

15 KB swings (50)

10 push-ups 

Boys choice:

10m bear crawl

70m lunge walk

10m bear crawl

50 sit-ups

10 pull-ups

400m run

My coaches

WOD 10/3/13

WOD: 

10 Rounds:

10 Burpees

100m Run

10 KB Swings (50)

100m Run

10 Box Jumps (24)

100m Run

WOD 10/1/13

WOD: partners

50 push press (95)

Then

30-20-10

Front squat (115)

Pull-ups

Then

30-20-10

Power clean (115)

Box jump (24)

Then

100 wall balls (20)

WOD 9/26/13

WOD: "Loredo"

6 Rounds for time:

24 push-ups

24 lunges

24 squats

Run 400 m

Community WOD 9/14/13

WOD: GI Jane

100 Burpee Pull-ups 

WOD 9/19/13

WOD:

Skill: Thruster, Snatch practice with bar

"Fran"

21, 15, 9

Thrusters (95)

Pull-Ups

Cash out:

Double Unders (100/50)

WOD 9/17/13

WOD: 1st fall workout

Run 400m

40 HR push-ups

30 OH KB carry lunge steps (50/40)

20 power cleans (115)

Run 400m

30 HR push-ups

20 OH KB carry lunge steps (50/40)

10 power cleans (115)

Run 400m

9/12/13

WOD: Repeat 3 min AMRAP

5 Rounds of 3 min AMRAP's with 2 min break in between:

(Score is the sum most and least rep rounds)

5 HR Push-Ups

7 KB Swings (70/50)

9 Situps

Mike

Ed

WOD 9/10/13

WOD: "Filthy Fifty"

50 Box jumps (24)

50 Jumping pull-ups

50 KB swings (40)

50 Lunges

50 Knee to elbows

50 Overhead press (45)

50 Hip extensions

50 Wallballs

50 Burpees

50 Double unders

WOD 9/5/13

4 rounds for time:

100 ft lunge walk

15 burpees

Beach WOD 9/1/13

WOD:

Run 1.3 miles

75 air squats

40 push-ups

Run 1.3 miles

75 air squats

40 push-ups


Alt WOD: gig pop 

Walk 1.3 miles
50 air squats
Interval walk/jog 1.3

WOD 8/29/13

Strength:

Front Squat

5 - 5 - 5 - 5

WOD:

5 Rounds for Time:

15 Front Squats (40% of top weight from above)

15 Push-Ups

Q demos a slick deep squat

WOD 8/27/13

WOD: Wall

3 rounds for time:

4 wall climbs

8 burpee box jumps (24)

16 KB swings (70)

48 double unders

WOD 8/22/13

WOD: EMOM Nausea

EMOM

For total rounds:

3 KB Swings (70/50)

3 Burpees

WOD 8/20/13

WOD: Partner "Girls"

Complete all as partners:

Diane:

21...15...9

Hand Stand Pushups (Rx/95)

Deadlift (135)

Grace:

30 Clean and Jerks (95)

Helen:

3 Rounds-

400m Run (done together)

21 KB Swings (50)

12 Pull-ups

Karen:

150 Wallballs (20)

WOD 8/15/13

WOD: No Time AMRAP

10 minute AMRAP

3 front squats (75)

3 overhead press (75)

3 thrusters (75)

9 burpees

WOD 6/13/13

WOD: Dysfunctional Doubles

100 double unders

50 sit-ups

80 double unders

40 push-ups

60 double unders

30 pull-ups

40 double unders

20 KB swings (50)

20 double unders

10 KB snatches, 5 each arm (50)

WOD 8/10/13

WOD: Willepalooza

Partner Workout: 

400m one are farmer carry (partner)

25 burpee pull-up

50 KB swings (50/15)

75 box jump (24/20)

100 double unders

800m run (partner)

100 situps

75 lunges

50 pushups

25 knee to elbow

400m uphill tree drag (partner)