Saturday 160430

Pyramid Double Helen
Run 1200 Meters
63 Kettlebell Swings (55/35)
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings (55/35)
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Friday 160429

First off, let me just say I am not much of a basketball fan nor am I a Kobe Bryant fan (I'm not sure who he really is, or which team he played on), but this looks like one helluva WOD.

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Thursday 160428

Strength:
Push Press
5-5-5-5-5
Rest 2 minutes between sets
WOD:
Five rounds for time of:
Run 200 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Wednesday 160427

Strength:
Front Squat
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible
Rest 2 minutes between sets.
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95) taken from the floor
Run 200 Meters

Tuesday 160426

WOD 1:
Masters Qualifier Event 3
Complete as many rounds as possible in 15 minutes of:
55 Double-unders
15 Chest To Bar Pull-ups
5 Hang Power Cleans (155/105)

WOD 2: 4 Minute Max Calorie Row

Monday 160425

MetCon Monday
Four - 4 minute AMRAPs
Run 400 Meters
Max Rep Thrusters (95/65)
Rest 4 minutes between AMRAPs

Sunday 160424

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday 160423

'Kelly'
Five Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 160422

Four Rounds For Time:
300 Foot Shuttle Run
12 Deadlifts 225/155
6 Bar Muscle-ups

Thursday 160421

Complete as many rounds in 20 minutes as possible:
5 Wall Climbs
10 Box Jump Overs(24/20)
15 GHD Sit-ups

Wednesday 160420

With a clock set for 15 minutes Every minute on the minute for 12 minutes alternate between:
1: 5 pull-ups + 10 Push-ups + 15 Squats*
2: 25 Double unders
Then,
Max rep Clean & Jerks @ 155lbs/105lbs
*If you fall behind then do 3 pull-ups+7 push-ups+12 squats

Tuesday 160419

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
9-7-5-3 rep rounds for time:
Overhead Squat
Power Clean
Use a single barbell loaded with 60% of your 1RM Overhead Squat weight for both lifts.

Monday 160418

MetCon Monday:
Every minute on the minute at each station for 30 minutes:
1: Row 15/12 Calories
2: 20 Russian Kettlebell Swings (55/35)
3: 10 Chest To Bar Pull-ups
4: 20 AbMat Sit-ups
5: 10 Handstand Push-up

Sunday 160417

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday 160416

Maupin

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Friday 160415

WOD 1:
Death By Hang Power Snatch (95/65)
WOD 2:
21-15-9 rep rounds for time:
Sumo Dead-lift High Pull (95/65)
Toes To Bar

Thursday 160414

For Time:
Row, 1,000 Meters
2,000 Meters on the Schwinn AirDyne
Run, 3,000 meters

Wednesday 160413

Strength:
Cluster*
5 x 3 reps
Increase weight on each set.
*A cluster is a squat clean to thruster
WOD:
Every minute on the minute for 15 minutes:
4 Thrusters (95/65)
5 Sit-ups
If you are unable to complete all 9 reps per minute on any round, rest the next minute before resuming.

Tuesday 160412

Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
WOD:
Complete as many rounds as possible in 20 minutes.
15 Kettlebell Swings (55/35)
10 Pistols, Alternating Legs
5 Ring Muscle-ups

Monday 160411

Strength
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
Run 400 Meters
Walking Lunge, 40 Meters
40 Burpee Pull-ups
Walking Lunge, 40 Meters
Run 400 Meters

Sunday 160410

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday 160409

'Daniel'
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 pull-ups

Friday 160408

Strength:
Back Squat
5 reps @70%, 70%, 75%
3 reps @ 80%, 85%, 85%
WOD:
4 minute max distance row. Rower dampener set on '3'.

Thursday 160407

'Nicole'
Complete as many rounds and reps in 20 minutes as possible
Run 400 Meters
Max Rep Pull-ups
Note the number of pull-ups completed for each round. Every time your hands leave the pull-up bar counts as the end of a round

Wednesday 160406

WOD 1:
Every minute on the minute for 12 minutes alternate between
7 Power Cleans (135/95)
7 Ring Dips
WOD 2:
For Time:
Run 800 Meters

Tuesday 160405

For Loads, Not Time:
10-8-4-6-2
Dead-lift
Shoulder Press

Monday 160404

MetCon Monday
Complete as many rounds in 20 minutes as possible of:
Run 200 Meters
10 Burpee Box Jumps (24"/20")
10 Med Ball Clean Wall Balls (20lb/14lb)

Sunday 160403

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160402

'Harper'
Complete as many rounds as possible in 23 minutes of:
9 Chest T Bar Pull-ups
15 Power Cleans (135/95)
21 Squats
Run 400 Meters Holding A Bumper Plate (45/25)

Friday 160401

WOD 1:
Every minute on the minute for 10 minutes alternate between:
10 Hang Power Snatches (men 95lbs/women 65lbs)
Max Rep Double-unders
WOD 2:
8 Rounds (32 total intervals)
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank