WOD 12/22/16

WOD - Holiday Sampler Platter

For time (running clock):

5 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

4 Rounds:
8 Push press (95)
15 KB swings (50)

3 Rounds:
15 Box jumps (24)
15 Knees to elbows

2 Rounds:
20 Thrusters (45)
30 Sit-ups

1 Round:
50 Burpees

WOD 12/20/16

WOD: 12/20/16 - Row, row, row...

5 rounds for time:

25 calorie row
16 KB swings (70)
9 Burpee over rower

WOD 12/8/16

WOD: Popped Ken's Fran Cherry

Fran
21-15-9
Thrusters (95)
Pull-ups

Tabata
Alternate
- Situps
- Plank with diagonal knee to elbow

  

WOD 12/6/16

WOD: Break in Mainline Fitness Center

3 Rounds for time:

10 Clean and Press (95)
12 Pull-ups
10 Deadlifts (185)
12 Knees to Elbow

12/1/16

12 Days of Christmas:

Perform as you would sing the song:

1 SDLHP
2 Thrusters
3 Push press
4 Power cleans
5 Power snatch (50)
6 KB swings
7 Pull-ups
8 Overhead lunges (each)
9 Box jumps (24)
10 Double unders
11 Knees to elbow
12 Burpees

WOD 11/29/16

GMB Practice Session:

WOD 11/22/16 GVTurkeyTrot.com

Last workout before the 2016 trot. The boys keep pushing!

Deck or cards :

WOD 11/17/16

WOD: every weight out

Snatch: build to heaviest for 15 minutes

Metcon:

400m KB carry
15 Deadlifts (225/185)
200m Run
15 OH Lunges/leg
200m Run
15 KB Swings (70/53)
400m KB carry
15 Wall balls

Cash out:

3x200m hill sprints

WOD 11/15/16

Late night WOD

20 min AMRAP

3 Bear Complex reps (115)
3 Pullups
3 Toes to bar
3 Pullups
Run 200m

WOD 11/10/16

WOD: RDL

Cash in:
Max deadlift

Cash out:
Soccer

WOD 11/8/16

25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box jumps (24)
50 Floor wipers (135/95)
50 KB Clean and Press (40/35)
25 Pull-ups

WOD 11/1/16

WOD:

12 AMRAP

3 Snatch (115/95)
6 Toes to bar
9 Pull-ups
12 Push-ups

WOD: Power Day - Congratulations Ed on big PR (double body weight)!

Max Deadlift

Max Clean

1 Round of DT:
12 Deadlifts
9 Power cleans
6 OH press

WOD: 10/27/16

WOD: Power Day - Congratulations Ed on big PR (double body weight)!

Max Deadlift

Max Clean

1 Round of DT:
12 Deadlifts
9 Power cleans
6 OH press

WOD: 10/25/16

WOD: the BURNING MILE (push/pull)

4 Rounds for Time:
50 Air-squats
50 Lunges
25 Push-ups
8 Strict Pull-ups
1/4 Mile Run

WOD 10/18/16

WOD: Minute Max

Metcon:
1 minute AMRAP of 5 exercises with a 1 minute break between
Power clean (115/95)
Hand release push-ups
Box jumps (24)
Pull-ups
Overhead press (115/95)

Cashout:
300 Core Workout

WOD 10/11/16

WOD: EMOM/Bear

EMOM 10:

Even: 7 Pull-ups

Odd: 10 Wall ball (20)

Bear complex:

Clean, Front Squat, OH Press, Back Squat

7 Reps, 5 Rounds, Attempt unbroken

Increasing resistance each round

Neck scraping and bear complexing go together like my fantasy football team and losing.  Wouldn't have it any other way.

WOD 10/6/16

WOD: 10/6/16

5 Rounds:

50-40-30-20-10
Double Unders

10-8-6-4-2
Hand Stand Push-ups

5-4-3-2-1
Strict Pull-ups

WOD 10/4/16

WOD: Back from Jamaica mon!

10 Front Squats (115/45)
20 Power Cleans (115/45)
30 HR Push-ups
40 Renegade Rows (30/15)
50 Box Jumps (24)
40 Renegade Rows
30 Push-ups
20 Power Cleans
10 Front Squats

WOD 9/15/16

WOD:

Cash in:
Jog and wait for school bus (~1 miles)

Met con:
5 Rounds for time:
15 Front rack lunge walk
15 Air squats
15 Pushups
Run 200

Cash out:
3 Rounds untimed:
15 Deadlifts (185)
30 Second wall sit

WOD 9/13/16

WOD: Dog Days of Summer:

For time:
15, 12, 9, 6, 3
Thrusters (95/45)
Pull-ups
Burpee lateral bar hops

WOD 9/13/16

WOD: Dog Days of Summer:

For time:
15, 12, 9, 6, 3
Thrusters (95/45)
Pull-ups
Burpee lateral bar hops

WOD 9/6/16

WOD Triplet Met-Con

9 RFT:

(5) Push Up

(5) Toes to Bar

-Rest 2 minutes-

7 RFT:

(7) Kettlebell Swing (50/40/35)

(7) Box Jump (24)

-Rest 2 minutes-

5 RFT:

(9) Thrusters (45)/Wall Ball (20)

(9) V-up Sit-up 

WOD 9/1/16

WOD: 3 x's the fun

WOD A:

5 superset rounds:
5 Overhead squats (95)
5 Broad jumps

WOD B:

12 AMRAP/EMOM
(40 sec on, 20 off)

Odd: power clean (135/115)
Even: burpees

WOD C:

3 rounds:
20 seated chops (10 each side)
20 rotating sideplanks (10 each side)

WOD 8/30/16

WOD epic muscle up fail

Part A

EMOM

2 hang power clean (135/95) + death by pullup (min1 = 1 pullup, min2 = 2 ...)

Part B

5 rounds for time:

10 deadlifts (135/95)

10 dreya roll squats

10 decline push-ups

Run 200m

WOD 8/23/16

WOD: 20 Min AMRAP with Hilds

20 Air squats
20 KB swings (50)
15 Push-ups
20 Mountain climbers (each leg)
20 Sit-ups
10 Jump lunges (each leg)

WOD 8/16/16

WOD deck of cards with the Hild clan

WOD 8/9/16

When three way split on a deck of cards.

WOD 8/4/16

WOD Nicole

20 min AMRAP

Run 400m
Max rep pull-ups

WOD 7/21/16

WOD: 

WOD A

abbreviated Carse

21-15-9

Deadlift (185)

Double unders

Squat clean (95)

Box jumps (24)

WOD B

Annie

50-40-30-20-10

Situps

Double unders

WOD 7/19/16

WOD: 2016 Day One Workout (home version)

8 Deadlifts (205)
40 Sit-ups
80 Double Unders
16 Pull-ups
80 Wall Balls (20)
16 Pull-ups
80 Double Unders
40 Sit-ups
8 Deadlifts

WOD 7/12/16

WOD: Murph! (!=88 degrees)

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

   

WOD 7/5/16

WOD excess heat warning in effect

4 rounds: 

50 KB swings (50)

25 Push-ups 

400m run

WOD 6/28/16

WOD: 1 from me, 1 from Nate

Me:
8 min AMRAP
3 HSPU
6 Lunges (each)
9 Situps

Nate:
3 rounds for time (untimed):
20 Pushups
20 Goblet Squats (50)
200m Run
20 Jumping Jacks
20 Double Unders

WOD Vicki from Carlsbad

TWOD: “Vicki”

10 Clean and Jerks (Ground to Shoulder to Overhead)

400M Run

8 Clean and Jerks

400M Run

6 Clean and Jerks

400M Run

4 Clean and Jerks

400M Run

2 Clean and Jerks

Kids see Twenty-one Pilots! Great show!

WOD 6/9/16

WOD: the perfect day

Warmup:

Run 800m

Dynamic stretching

Hip opener

Bergener complex

Metcon:

4 3-min AMRAP with 1-min break between each round

3 Clean and jerk

6 Burpee over bar

9 KB swings

Finale:

Tabata

Situps

Forearm plank with alternating knee to elbow

(alternate between 2 exercises for a total of 8 rounds/4 minutes)

WOD 6/7/16

1.] WARM UP

1 Set:

(400m) Run

(40) Jumping Jacks

(20) Air Squats

(10) Push Ups

1 Set:

(5) Deadlifts (45/35)

(5) Hang Jump Shrugs (clean grip)

(5) Hang Muscle Clean

(5) Front Squats

(5) Hang Power Cleans

(5) Hang Squat Cleans

2.] WORK CAPACITY

AMRAP 20:

(5) Power Cleans (135/95)

(10) Push Ups (hand release)

(15) Walking Lunges

3.] FINISHER

21-15-9 Reps:

Hollow-Supermans

V Tuck Sit Ups

WOD 5/31/16

WOD Abs +

Cash in

https://www.youtube.com/watch?v=r3oX0L6l1Yk&app=desktop

(this guys is an animal)

______________________________________________

WOD 

Partner Challenge - AMRAP of overhead squats/lunges

2 sets of 3 rounds:

One person does med ball toss (20) 40 yards up hill

while 

the other does the AMRAP 

(OH squat (45), set 1/Lunges, set 2)

Toss 1 - Push press toss

Toss 2 - Rotation toss left

Toss 3 - Rotation toss right

______________________________________________

Cash out

250yd hill sprint

WOD 5/26/16

WOD "Fran," it's been a long time 

21-15-9

Thrusters (95)

Pull-ups 

Graham before and after swim lessons at WCU is not much different than me, before and after Fran on the 90° afternoon.

WOD 5/17/16

WOD:

15 AMRAP

10 KB Swings (50)
15 Push-ups
30 Double unders

WOD 5/5/16

WOD: 7 is King (happy birthday Nate)

(aka lumberjack 20)

20 Deadlifts (155lbs)

Run 400m

20 KB swings (1 pood)

Run 400m

20 Overhead Squats (45lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups 

Run 400m

20 Box jumps (24")

Run 400m

20 Squat Cleans (45lbs each)

Run 400m

WOD 5/3/16

WOD: Man meal

10 rounds for time: 

10 burpees 

10 KB swings (70)

Run 200m

WOD 4/28/16

WOD: All a little bit Surly

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

Pull-ups

HR Push-ups

50 ft Lungewalk

WOD 4/21/16

Remembering Prince...

WOD

3 rounds for time

100ft OH lunge walk (45lb plate)

30 box jumps (24)

20 wall balls (20)

10 OH press (95)

WOD 4/19/16

WOD sticky fingers

4 rounds for time:

4 power snatch (135)
19 situps
16 pushups
Run 400m