WOD 12/23/14

WOD: I'm dreaming of a wet Christmas 

3 rounds:

200m weighted lunge walk (45)

30 push-ups

10 KB snatches per arm (50)

WOD 12/20/14

WOD: Merry

20 AMRAP Partner

One partner runs 400m
Other partner completes as many cycles as possible of:
- 10 KB Swings (70/20)
- 15 Situps

Team score = total reps

WOD 12/18/14

WOD:

“8 Crazy Nights” (R5)

18min AMRAP

8 Movements + 8 Reps Each

Wall Balls (20,14)

T2B (modified)

Front Squats (75,55)

Burpee Bar Hops

Snatches (75,55)

KB Swings (55,35)

Goblet Squats (55,35)

Box Jumps (24,20)

WOD 12/11/14

WOD: TPC from R5

10-8-6-4-2

Deadlift (225)

30 Double-unders after each round

Bonus:

2 sets max pushup
1 set strict pull-up

then:

Untimed-
20 KB swing (50#)(each arm)
Run 400m
15 KB swing (each arm)
Run 400m
10 KB swing (each arm)
Run 400m
5 KB swing (each arm)
Run 400m

WOD 12/6/14

WOD: Taylor's in!

Partner EMOM: 30 minutes, alternating

Clean/Hang Clean/Front Squat (135/45)

5 Sit-ups

5 Pull-ups

5 Jump Squats

WOD 12/4/14

WOD: Need some luck for fantasy playoffs!

Go Home Sweet Home Brew!

8, 6, 4, 2

Clean and Jerk (135)

- between C & J sets, 2 rounds of Cindy -

(5 pull-ups, 10 push-ups, 15 air squats)

12/2/14

WOD: Holiday bounce back...

Fran:

21-15-9

Thrusters (95)

Pull-ups

WOD: 11/20/14

WOD: Never so looked forward to burpees!

Ladder for time:

10-9-8-7-6-5-4-3-2-1 TGU (50)
1-2-3-4-5-6-7-8-9-10 Burbees

WOD 11/18/14

I'm 1

(from Crossfit R5)

WOD

“Time Warp”

At the 0:00 min.
5min AMRAP
5 Back Squats (135,95)
5 Pull Ups
5 Burpees
**Score total reps

At the 5:00 min
5min to establish
1RM: Clean + Hang Clean + STOH
**Score 1RM weight for the unbroken complex

**All extra gear must be cleaned up and put away before part 3

At the 10:00 min.
5min AMRAP
18-15-12-9-6-3
HSPU
Hang Power Cleans (135,95)
**Score total reps

11/13/14

Warmup:

Run 800m

KB Overhead Carry - max/arm

WOD: Winter's Coming

4 Rounds for Time:

12 Front Squats (95)

15 Chest to Floor Push-ups

30 Sit-ups

Run 400m

WOD 11/5/14

WOD: The longest 12 minutes

12 EMOM

 min 1: 25 Push-ups

min 2: 15 Pull-ups

min 3: 15 SDLHP (70)

min 4: 15 Burpees

min 5: 12 T2B

min 6: 25 Air squats

repeat

WOD 11/4/14

WOD: WOD happened to daylight!?

5 RFT:

12 pull-ups

9 power snatch (95)

6 HR push-ups 

WOD 10/21/14

WOD twisted sister (R5)

40 Dubs
40 Sit Ups
10 Clean & Jerks (115)
30 Dubs
30 Sit Ups
10 Clean & Jerks
20 Dubs
20 Sit Ups
10 Clean & Jerks
10 Dubs
10 Sit Ups

WOD 10/9/14

WOD: night rider

21-15-9

Lunges

Sit-ups 

Thrusters (95/45)

Run 200m

WOD 10/7/14

WOD: rainy RDL

5 deadlift

5 pull-ups

5 push-ups

Run 600m

6 deadlifts 

6 pull-ups

6 push-ups

Run 400m

7 deadlifts

7 pull-ups

7 push-ups

Run 200m

WOD 10/2/14

WOD: "worlds greatest stretch"

3 rounds for time:

40 double unders

30 wall ball shots (20)

20 push-ups 

10 pull-ups 

Run 200m

WOD 9/30/14

WOD: Sweat like and Ironman 

(thanks R5)

2 Rounds of the below, with 3min rest in between rounds

–In 3min Complete–

25 KB Swings (55,35)

15 Burpees

AMRAP Hang KB Snatches in remaining time

1min Rest

–In 3 minutes Complete–

25 KB Swings (55,35)

15 Burpees

AMRAP Hang KB Clean and Jerks from the hang in the remaining time

1min Rest

–In 3 minutes complete–

25 KB Swings (55,35)

15 Burpees

AMRAP KB Goblet Squats in the remaining time

** Score total Snatches + C&J + Goblet Squats

WOD: 9/25/14

WOD: Triple 7's

aka: motivated by a 5-year old

7 AMRAP

Bar Man (kid) Makers (95/5)

pushup on bar, squat clean, OH press

3  min rest

7 EMOM

7 T2B

10 Pushups

3 min rest

7 AMRAP

1:1 KB swing (50/2.5), Burpee

2:2 KB swing, Burpee

etc.

WOD 9/18/14

WOD: Keep it going

Cash in:

8 EMOM

3 Deadlifts (165/135)

8 Sit-ups

3 Rounds for time:

10 Front rack lunges (135/95) - 5/leg

10 Pull-ups

10 Burpees over bar

Cash out:

800m Run

(Every 130m 15 Push-ups/15 Squats)

WOD: 9/16/14

WOD: Mountain Bike Carnage Aftermath

adapted from Crossfit R5

21 Deadlift (135)

21 Pull-ups

Run 400m

21 Power Clean (135)

15 Pull-ups

Run 400m

9 OH Press (135)

9 Pull-ups

Run 400m

WOD 9/11/14

WOD: Tribute

Run 2001m (1.25 mi)

11deadlifts (165)

11 box jumps (30)

11 power clean (115)

11 KB swings

11 burpee pull-ups

11 thrusters (115)

11 HSPU

11 toes to bar

11 jerks (115)

WOD 9/4/14

WOD: Punky Dunky

3 Rounds:

30 Wall Balls (20)

200m Run

20 Box Jumps (24)

3 Rounds:

15 KB Swings (50)

200m Run

15 Burpees

50 Double Unders

WOD 9/2/14

WOD: Back to School

3 Rounds: 

5 OH Squats (95)

12 Toes to Bar

then...

2 Rounds: 

5 Clean and Jerks (135)

12 Pull-ups

then...

1 Round:

5 Front Squats (155)

12 HSPU

WOD 8/26/14

WOD: Welcome back Belle

15 min AMRAP

30 Double Unders

15 ODS (75/BW)

100m Farmers Carry, 50ea Arm

WOD 8/21/14

WOD: most boring run

30min hill run

100 squats

WOD 8/19/14

WOD: Tribute to LeSean McCoy

Bear Complex Day

Clean, Front Squat, OH Press, Back Squat

7 Reps, 5 Rounds, Attempt unbroken

Increasing resistance each round

"the mark of the bear"

WOD 8/12/14

WOD: Painted Door Intermission

For time:

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

Air Squats

Push-ups

KB Swings (50)

Toes to Bar

WOD 5/10/14

WOD: Willepalooza 2014

5 Rounds for Time:

10 OH Lunge walk (95/25)

20 Sit-ups

30 Double Unders

WOD 8/7/14

WOD: Kettlebells

Warmup:

TGU skill work

2 TGU's per side with shoulder rotations at each position

5 1/2 kneel KB windmills per side

______________________________________

7 Rounds for time:

5 KB Snatch Left

5 KB Snatch Right

15 Push-ups

25 Double Unders

WOD 8/5/14

WOD: Distant battle with lots of variables

21 Pullups

21 Situps

100ft lunge walk

18 Pullups

18 Situps

100ft lunge walk

15 Pullups

15 Situps

100ft lunge walk

12 Pullups

12 Situps

100ft lunge walk

9 Pullups

9 Situps

100ft lunge walk

6 Pullups

6 Situps

100ft Lunge walk

Partner WOD 5/3/14

WOD: Rainy WOD

3 8min AMRAP couplets, partners

One partner works at a time

Exercises completed in order by each partner, within couplet

__________________

Run 800m

Couplet 1:

20 SDLHP

10 Dreyah rolls

Run 800m

Couplet 2:

10 Clean and press

6 Toes to bar

Run 800m

Couplet 3:

30m Bear crawl

30m Broad jump

Run 800m

*score = total rounds completed

WOD 7/29/14

WOD: "still recovering"

2 Rounds for Time:

15 Thrusters (95)

Run 200m

15 KB Swings (70)

Run 200m

15 Toes to Bar

Run 200m

Partner WOD 7/27/14

WOD "Scorched Earth"

24 AMRAP 

(partners alternate 2 minute rounds)

Run 100m

10 SDLHP 

(choose your own weight)

10 Sit-ups

Max burpees

*score on total burpees performed 

Post workout beers

Newcomer

Newcomer

WOD 7/24/14

WOD: Tester

Cash in:

21 Single Arm KB Snatches

then:

3 Rounds:

Max Double Arm OH KB Carry (40)

Double Arm KB Front Rack Lungewalk back (40)

2 Minute Double Arm Carry (40)
2 min rest between

Cash out: 

3 Rounds:

Max Strict Pull-ups
1 min rest between

WOD 7/22/14

WOD: Gut Puncho

Cash in 1:

Eat 1/2 lb Burger

Cash in 2:

90 second bodyweight hang

4 Rounds for Time:

40 Double Unders

30 Sit-ups

20 Burpees

10 Front Squats (135/95)

400m Run

WOD 7/17/14

WOD: "deadlift train"

3-6-9-12-9-6-3

Deadlift (205/195)

Box jumps

KB over head press (40)

WOD 7/15/14

WOD: "thunder rain"

3 rounds for time:

10 OH lunges each leg (95)

Run 200m

10 Hang power clean (95)

Run 200m

10 Push-ups 

WOD 7/10/14

WOD: Wicked Hot Workout 

Cash-in: 

Roxanne: Jumping jacks entire song with burpees everytime Sting says "Roxanne"

then...

21, 15, 9

Box Jumps (24)

One arm KB Swings (40)

Chest to Floor Push-ups

Run 400m

WOD: 7/8/14

WOD: Death Valley, West Chester 

Warmup:

8 min 3-position KB carry (40)

Then:

20 min AMRAP

10 Thrusters (95)

15 Pull-ups

20 Sit-ups

25 Double Unders

Water spill: 3:05pm

Almost completely evaporated: 3:09pm

Vacation week WODs

The playground relocated to the eastern shore of Lake Michigan:

Monday: 

FMS screens, corrections, 15 minute carry and rotation progressions

Tuesday: 

5 Rounds: 200m carry (position of choice), 20 air squats, 20 mountain climbers, 20 double unders

Wednesday: 

Beach WOD: 5 Rounds: 25m bear crawl, 200m beach hill run, 10 plyo-lunges (scale with stepback lunge)

Thursday: 

5 mile mixed road/trail run

Friday: 

Sit 

Saturday: 

Sit 

Sunday: 

Sit in car

WOD: 6/24/14

WOD: Kettlebell Skill Practice

 With 16kg KB...

15 Minute Carry (overhead, rack, farmer)

5 HALOS Standing

5 HALOS 1/2 Kneeling

5 Arm Bars 

3 Crooked Arm Bars

1 1/2 TGU with Shoulder and Cervical Rotation each Position

4 TGU's

10 KB Swings

20 One Arm Swings

10 Snatches

10 Push Presses

1/2 kneel HALO

WOD 6/19/14

WOD: "If burpees in puddles are cool, call me Rich Froning," says QP

5-3-1

Power snatch (135/95)

Burpees over bar

Then 

5-3-1

Power clean (135/115)

Burpees over bar

Then

5-3-1

Front squat (135/115)

Burpees over bar

Then 

5-3-1

Front squat (135/115)

Burpees over bar

(Run 100m after each round of 5-3-1)

Beach WOD 6/16/14

WOD: 

5 rounds for time:

200m Run

20 Push-ups

20 Sit-ups

20 Jump Lunges

WOD 6/12/14

WOD: 

5 Pull-ups

10 HR Push-ups

15 Air Squats

12 Deadlifts (115/95)

9 Hang Power Clean (115/95)

6 Jerks (115/95)

WOD 6/10/14

WOD:  Crabby Triceps

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Squat Jumps

15m Burpee Broadjumps

20 Mountain Climbers

WOD 6/5/14

WOD: 

3 rounds for time:

50 air squats

40 sit-ups

30 push-ups

20 double unders 

In-memory WOD: 6/3/14

WOD: Kenneth W. Wilson

Just say it can't be done...

5 rounds for time

8 Clean & press (95)

8 Pull-ups 

23 Double unders

Kenneth W. Wilson 8/8/23-5/16/14

WOD 5/29/14

WOD: Sprint Interval

12 40-yard sprints

10 second rest between

then...

60 Push-ups

60 Sit-ups

20 Side plank leg raises (each)

WOD 5/27/14

WOD: Sweating Season Again

Part 1:

9-7-5

Power Snatch (135)

Toes to Bar

Part 2:

4 Rounds for time:

25m Burpee Broadjump

25m Bearcrawl

Run 400m

WOD 5/20/14

WOD: the Dreya Roll

4 Rounds for time:

11 Deadlifts (185)

9 Dreya Rolls

7 Burpee pull-ups

Run 400m

WOD 5/13/14

WOD: It's heating up

5 Rounds for Time:

15 Pull-ups

30 Push-ups

50m Lungewalk (barbell - 45)

400m Run

WOD 5/6/14

WOD: Jorts

10 rounds for time:

Run 100m

10 pull-ups

Run 100m

10 burpees

WOD 5/1/14

WOD: Awkward Family Photos 

Deadlift Edition

4 3-minute AMRAPS

(1 minute rest between)

3 power clean (135/45)

6 push-ups

9 air squats

WOD 4/29/14

WOD: Samswung

3 RFT

10 1/2 Get-ups (5 each, 40# KB)

20 HR Push-ups

20 Pull-ups

30 KB swings (50)

40 Jump lunges (20 each)

WOD 4/24/14

WOD A: 

4 Rounds for time:

Run 200m

20 Pull-ups

Run 200m

20 Push-ups

Run 200m

20 Sit-ups

Run 200m

20 Squats

_______________________

WOD B:

21 Push press (95)
21 Sit-ups
18 Push press (95)
18 Sit-ups
15 Push press (95)
15 Sit-ups
12 Push press (95)
12 Sit-ups
9 Push press (95)
9 Sit-ups
6 Push press (95)
6 Sit-ups

WOD 4/22/13

WOD A: leathery

21-15-9

Power snatch (95)

TRX push-ups

Double unders 

WOD B: AMRAP

12 min AMRAP

5 box jumps (30)

7 KB swings (70)

9 TRX push-ups

11 barbell lunges (each leg)

Easter WOD 4/20/14

WOD: Yoga Belly Stretch (buffet prep)

PyogaX