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
Saturday, April 30, 2016
Friday, April 29, 2016
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.
“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, April 28, 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
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, April 27, 2016
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
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, April 26, 2016
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
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, April 25, 2016
Monday 160425
MetCon Monday
Four - 4 minute AMRAPs
Run 400 Meters
Max Rep Thrusters (95/65)
Rest 4 minutes between AMRAPs
Four - 4 minute AMRAPs
Run 400 Meters
Max Rep Thrusters (95/65)
Rest 4 minutes between AMRAPs
Sunday, April 24, 2016
Saturday, April 23, 2016
Saturday 160423
'Kelly'
Five Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Five Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Friday, April 22, 2016
Thursday, April 21, 2016
Thursday 160421
Complete as many rounds in 20 minutes as possible:
5 Wall Climbs
10 Box Jump Overs(24/20)
15 GHD Sit-ups
5 Wall Climbs
10 Box Jump Overs(24/20)
15 GHD Sit-ups
Wednesday, April 20, 2016
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
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, April 19, 2016
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.
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, April 18, 2016
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
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, April 17, 2016
Saturday, April 16, 2016
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.
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
Friday, April 15, 2016
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
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, April 14, 2016
Wednesday, April 13, 2016
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.
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, April 12, 2016
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
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, April 11, 2016
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
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, April 10, 2016
Saturday, April 9, 2016
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
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, April 8, 2016
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'.
Back Squat
5 reps @70%, 70%, 75%
3 reps @ 80%, 85%, 85%
WOD:
4 minute max distance row. Rower dampener set on '3'.
Thursday, April 7, 2016
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
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, April 6, 2016
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
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, April 5, 2016
Monday, April 4, 2016
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)
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, April 3, 2016
Saturday, April 2, 2016
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)
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, April 1, 2016
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
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
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