Team DT
2 person teams
10 Rounds For Time
12 Dead-Lifts
9 Hang Power Cleans
6 Push Jerks
Men use 155lbs. women use 105lbs.
Partner 1 completes a full round before switching with partner 2
Friday, June 30, 2017
Thursday, June 29, 2017
Wednesday, June 28, 2017
Thursday 170629
3 rounds for time of:
Row 15 Calories
12 Power Snatches (95/65)
9 Burpees to a target 12 inches above your max reach
Row 15 Calories
12 Power Snatches (95/65)
9 Burpees to a target 12 inches above your max reach
Tuesday, June 27, 2017
Wednesday 170628
Strength:
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)
Monday, June 26, 2017
Sunday, June 25, 2017
Monday 170626
Strength:
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400
Saturday, June 24, 2017
Saturday 170624
Run 200 Meters
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb
Friday, June 23, 2017
Friday 170623
'Barbara'
Five Rounds, Each Round For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds
Five Rounds, Each Round For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds
Thursday, June 22, 2017
Thursday 170622
Strength:
15 minutes to work up to a heavy set of the following complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips
15 minutes to work up to a heavy set of the following complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips
Wednesday, June 21, 2017
What is Rx
Rx Means Rx
Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.
An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!
Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.
Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.
An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!
Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.
Wednesday 170621
'Tiff'
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)
Tuesday, June 20, 2017
Tuesday 170620
Strength:
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees
Monday, June 19, 2017
Sunday, June 18, 2017
Saturday, June 17, 2017
Saturday 170617
Teams of 2:
For Time:
30 Bar Muscle-ups
300 Meter DB Farmers Walk (heavy, trade off as necessary)
30 Thrusters (95/65)
300 Meter DB Farmers Walk
30 Burpee Box Jump Over (24/20)
300 Meter DB Farmers Walk
For Time:
30 Bar Muscle-ups
300 Meter DB Farmers Walk (heavy, trade off as necessary)
30 Thrusters (95/65)
300 Meter DB Farmers Walk
30 Burpee Box Jump Over (24/20)
300 Meter DB Farmers Walk
Friday, June 16, 2017
Thursday, June 15, 2017
Thursday 170615
Power Clean
3 x 7 reps @ 75%
Front Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
Row 2,000 Meters
3 x 7 reps @ 75%
Front Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
Row 2,000 Meters
Wednesday, June 14, 2017
Wednesday 170614
5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall-ball shots (20/14)
1 minute of rowing (calories)
Rest 1 minute
1 minute of box jumps (24/20)
1 minute of wall-ball shots (20/14)
1 minute of rowing (calories)
Rest 1 minute
Tuesday, June 13, 2017
Tuesday 170613
Strength:
Shoulder Press
3 x 8 reps @ 75%
WOD:
DG
10 minute AMRAP
8 toes-to-bars
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)
Shoulder Press
3 x 8 reps @ 75%
WOD:
DG
10 minute AMRAP
8 toes-to-bars
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)
Monday, June 12, 2017
Monday 170612
Strength:
Snatch (full squat snatch)
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
WOD:
For max reps/calories:
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)
Snatch (full squat snatch)
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
WOD:
For max reps/calories:
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)
Sunday, June 11, 2017
Saturday, June 10, 2017
Saturday 170610
"100's"
3 person teams
100 Pull-ups*
100 Toes To Bar*
100 Alternating DB Snatches (50/35)#
100 Wall Balls (20/14)#
*teammate 1 performs pull-ups/toes to bar, teammate 2 hangs from the bar, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
#teammate 1 performs DB Snatches/wall balls, teammate 2 holds a handstand against the wall, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
3 person teams
100 Pull-ups*
100 Toes To Bar*
100 Alternating DB Snatches (50/35)#
100 Wall Balls (20/14)#
*teammate 1 performs pull-ups/toes to bar, teammate 2 hangs from the bar, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
#teammate 1 performs DB Snatches/wall balls, teammate 2 holds a handstand against the wall, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
Friday, June 9, 2017
Friday 170609
Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
21-15-9 rep rounds for time:
Air Bike, Calories
Front Squat (115/75)
Ring Push-ups
Front Squat
3 x 5 reps @ 85%
WOD:
21-15-9 rep rounds for time:
Air Bike, Calories
Front Squat (115/75)
Ring Push-ups
Thursday, June 8, 2017
Thursday 170608
3 Rounds For Time:
Run 400 Meters
25 Kettlebell Swings (55/35)
12 Deficit Handstand Push-ups (6"/3")*
men 2-45lb bumpers stacked. women 25lb + 10lb bumper stacked
Run 400 Meters
25 Kettlebell Swings (55/35)
12 Deficit Handstand Push-ups (6"/3")*
men 2-45lb bumpers stacked. women 25lb + 10lb bumper stacked
Wednesday, June 7, 2017
Wednesday 170607
Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Power Clean
3x5 reps @ 65%
Back Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Power Clean
3x5 reps @ 65%
Back Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Tuesday, June 6, 2017
Tuesday 170606
Strength:
Shoulder Press:
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
12 DB Shoulder To Overhead (50/35)
8 Ring Muscle-ups
20 Double-unders
Shoulder Press:
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
12 DB Shoulder To Overhead (50/35)
8 Ring Muscle-ups
20 Double-unders
Monday, June 5, 2017
Monday 170605
Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
Row 500 Meters
15 Burpee Box Jump Over (24/20)
30 Wall Balls (20/14)
15 Burpee Box Jump Over
Row 500 Meters
Power Clean
3 x 5 reps @ 85%
WOD:
Row 500 Meters
15 Burpee Box Jump Over (24/20)
30 Wall Balls (20/14)
15 Burpee Box Jump Over
Row 500 Meters
Sunday, June 4, 2017
Saturday, June 3, 2017
Saturday 170603
Team WOD
3 Person Teams
25 minute AMRAP
Teammate 1: Run 400 Meters
Teammate 2: 30 Kettlebell Swings (55/35)
Teammate 3: 15 Chest To Bar Pull-ups
*Each team member rotates through all 3 exercises per round
3 Person Teams
25 minute AMRAP
Teammate 1: Run 400 Meters
Teammate 2: 30 Kettlebell Swings (55/35)
Teammate 3: 15 Chest To Bar Pull-ups
*Each team member rotates through all 3 exercises per round
Friday, June 2, 2017
Friday 170602
“Felix The Cat”
6 Rounds For Time:
9 Burpees over the Bar
9 Box Jumps (24/20)
9 Pull Ups
9 Thrusters (95/65)
9 Toes To Bar
6 Rounds For Time:
9 Burpees over the Bar
9 Box Jumps (24/20)
9 Pull Ups
9 Thrusters (95/65)
9 Toes To Bar
Thursday, June 1, 2017
Thursday 170601
Strength:
10 Minute EMOM
5 Hang Power Cleans (145/105)
WOD:
3 Rounds For Time:
Run 400 Meters
15 Clean & Jerks (95/65)
10 Minute EMOM
5 Hang Power Cleans (145/105)
WOD:
3 Rounds For Time:
Run 400 Meters
15 Clean & Jerks (95/65)
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