WOD 12/17/15

WOD: Cleaning House

3 Rounds for Time:

20 KB Swings (50)
15 Pull-ups
10 TGU (5ea)
Run 800

WOD 12/15/15

WOD: Burpee, Lunge, Swing

25 min AMRAP

Run 200m
10 Burpees
15 Lunges (one arm KB front rack)
20 Swings

WOD 12/8/15

WOD Soren, the beast of the east.

$ in

Max clean and press

90 double unders

9 power cleans

9 strict pull-ups

60 double unders

6 power cleans

6 strict pull-ups

30 double unders

3 power cleans

3 strict pull-ups

$ out

3 rounds

25 sit-ups

15 push-ups

Wod 11/20/15

WOD pre happy hour 

4 RFT

20 double unders

11 pull-ups

20 push-ups

15 KB swings

11 lunges (each leg)

WOD 9/29/15

WOD holy doc, it's been a while...

4 rounds for time:

12 pull-ups

24 push-ups

24 one arm KB swings (12/arm)

Run 800m

WOD 9/17/15

WOD: Thumbs up for a good try
(first effort at StrongFirst KB snatch test)

Goal: 100 KB Snatches at 24kg

Cash out:

5 sets of:
2 Clean and Press
5 Front Squats
12 Deadlifts
(without putting the bar down)

WOD 9/8/15

WOD: Happy Birthday Tinkerbell!

Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

WOD 9/1/15

WOD:

3 x 5 Deadlift (225)

3 x 5 Strict Pull-ups

then...

14 AMRAP

30 Double Unders
20 SDLHP (70)
10 OH Press (95)

WOD 8/30/15

WOD: 1st fall workout (re-run from 2013)

Run 400m

40 Push-ups

30 OH KB carry lunge steps (50/35)

20 Hang power cleans (115)

Run 400m

30 Push-ups

20 OH KB carry lunge steps (50/35)

10 Hang power cleans (115)

Run 400m

WOD 8/27/15

WOD: Jerk

12-9-6
Pull-ups
Clean and Jerk (115)
Push-ups

WOD 8/25/15

WOD: Jump rope kids

7 Rounds for time:

30 Double unders
12 KB snatch (6/arm, 50lbs)
Run 100m

WOD 8/4/15

WOD: Olympic Ladder

Burpee + 135-lb. front-squat ladder
Rest 3 minutes
Burpee + 95-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 185-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

WOD 7/30/15

WOD: Deck of cards with kids

1st 1/2
RDL - 135
KB Swing -  70
Double Unders x 2
Burpees

2nd 1/2
Thrusters - 95
Lunges
Pushups
Situps

WOD 7/28/15

Cant remember...

WOD 7/23/15

WOD John

4 Rounds for time:

50 Double unders
25 Push-ups
15 Pull-ups
10 Lunges each leg (80lbs)
25 Sit-ups

WOD 7/22/15

WOD HOT

10 clean and press (135)

Run 400m

8 clean and press 

Run 400m

6 clean and press 

Run 400m

4 clean and press 

Run 400m

2 clean and press 

Run 400m

WOD 7/14/15

WOD punishment

* I pay because the rain dissuaded me from my morning run.

6 rounds for time:

Run 400m

20 Burpees 

WOD 7/11/15

WOD bounce back 

Run 800m

5-3-1

Snatch (135)

Burpees 

Run 100m

5-3-1

Power clean (135)

Burpees

Run 100m

5-3-1

Front squat (135)

Burpees

Run 100m

5-3-1

Deadlifts (215)

Burpees 

Run 800m

WOD 7/2/15

WOD "Best workout ever" says Nate

Split deck and complete:

Clubs power clean

Diamond push-ups

Spades kettle bell swing

Hearts sit ups

Clubs pull ups

Diamond lunge walk

Spades bar hops

Diamonds Burpee's

Kings and Aces are one 150m hill run, up and down. 

6/23/15

WOD: Hot

21-15-9

KB Snatch, each arm (35)
Pull-ups

6/18/15

WOD: Another burning mile

4 Rounds for time:
25 Push-ups
50 Air Squats
50 Lunges
Run 400m

6/16/15

WOD: Family Deck of Cards

1/2 Deck:
Spades - Sit-ups
Clubs - Push-ups
Hearts - Burpees
Diamonds - Deadlifts (165/70)

1/2 Deck:
Spades - KB Swings (50/20)
Clubs - Dynamic Plank (hi-fives)
Hearts - Overhead Press
Diamonds - Double Unders

WOD 6/2/15

WOD: Rainy Taper for DubC

Run 400m

then...

5 rounds:
5 power cleans (135)
10 push-ups
15 air squats

then...

Run 400m

then...

3 rounds:
5 power cleans (135)
10 push-ups
15 air squats

then...

Run 400m

WOD 5/23/15 Partner

WOD "Kettlebaby"

All completed holding kettlebell. One partner holds while the other works. Setting it down is penalized with 5 burpees or child sanitization.

Run 400m

100 Push press (95/30)

100 Box Jumps (24/20)

100 Situps

100 KB swings (50/35)

100 Air squats

50 Pull-ups

Run 400m

WOD 5/19/15

WOD: naturals

5 rounds for time

Run 400m

19 KB swings (70)

19 push-ups

You'd think this move came from a PT parent, but nope, it's just fun to stretch hamstrings. Only double PT genetics can produce this kind of fun!

WOD 5/14/15

WOD:

1 RM Deadllift (5 attempts)

5 min AMRAP
Double Unders

3 rounds
10 Split squat/leg (30)
Single leg RDL/leg (30

3 rounds
25 Sidesteps with powerband X
10 Vertical jumps

WOD 5/5/15

WOD: Cinco de Mayo (Nate's BDay)

20 min EMOM

5 OH press (75)

5 Hang snatch (75)

5 Box jump (24)

WOD 4/30/15

WOD: Least Favorites

For time:

100 Double Unders

3 Rounds:

10 Deadlifts (205)

15 Burpees

20 Push-ups

100 Double  Unders

WOD 4/28/15

WOD: 7's

7 Rounds for Time:

7 Power Cleans (95)

7 Front Squats (95)

7 OH Press (95)

7 Pull-ups

Run 200m

WOD 4/16/15

WOD: Crossfit Obstacle Course

5 Rounds FGB Style, 30 Secs per station (1 min rest btw rounds)

   - Thrusters (95,65)

   - Lateral Burpees

   - Situps

   - Wall Balls (20,14)

   - Double Unders

WOD: 3/31/15

WOD: Warm and Rainy, Cold and Clear, When Will Mother Nature Put It Together?!

10 min AMRAP

30 Double Unders

15 Snatches (75)

WOD3/24/15

WOD: king for a day!

Metcon:

5 MIn AMRAP

600M Run

Max Deadlift (155,115)

4 Min AMRAP

400M Run

Max Front Squat (155,115)

3 Min AMRAP

200M Run

Max Lateral Burpees

*Running clock no breaks

WOD 3/21/15

Barbell:

Snatch

70% 1 set of 4, 75% 2 sets of 3, 80% 1 set of 3

Deficit Deadlift

55% 12 set of 2 reps

Metcon: 

3 Rounds

10 Box Jump (24,20)

15 KBS (53,35)

20 KB Push Press

* Must row 1,000M during the WOD

WOD 3/19/15

WOD: GO NOVA!

8 Rounds for time:

8 Pull-ups

8 Front squats (95)

8 OH press (95)

Run 200m

WOD: 3/17/15

WOD: Irish Salute to Frisco

AMRAP 10 Min

1 Power Clean (135,95)

5 Lateral Burpees

2 Power Clean

5 Lateral Burpees

go up by 1 rep

WOD 3/12/15

WOD: Nancy

5 rounds for time:

15 overhead squats (95)

400m run 

WOD 3/3/15

WOD: Icy Interlude

4 rounds for time:

5 squat cleans (135)

10 pull-ups

12 push-ups

Run 400m

WOD 2/10/15

WOD: Toilet Paper Re-roll

30 back squats (135)
30 box jumps (24)
30 deadlifts (135)
30 KB swings (50)

WOD: 2/5/15

WOD: Frigid

5 Rounds:

10 Deadlifts (185)

15 Push-ups

20 Double unders

250m Run

WOD: 1/29/15

WOD: Silence

Complete for time:

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

Hang Cluster (75)

After each set, 1 round of Annie

(5 Pull-ups, 10 Push-ups, 15 Air Squats)

WOD 1/22/15

WOD: Didn't make it...

(supposed to be 8)

7 RFT:

200m Run

7 Pull-ups

7 Front Squats (135)

7 HSPU

WOD: 1/19/15

WOD: "Crossfit Games Open 11.2"

15 min AMPAP

9 Deadlifts (155)

12 Push-ups

15 Box Jumps (24)

WOD 1/13/15

WOD: KB Action

5 RFT

30 KB Swings (50)

20 Plyo Lunges (10/side)

15 Push-ups

10 Pull-ups

-10*F  Make your own ice castle

WOD 12/30/14

WOD: official logod apparel 

15 AMRAP:

10 OH press(115/45))

50m lunge walk

300m run

10 toes to bar

50m lunge

WOD 1/6/15

WOD: still better than -14*

21-15-9

Front squat (95)

Pull-ups

Burpees