Thurs., Dec. 31, 2015

Wednesday

A.
Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds (85 lbs?)
Single-Leg Deadlift x 6-8 reps each leg @ 3011-à sub slow count squats
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 85# Barbell PP, did Hurdle Hops instead of DU Practice

LW: 55# Barbell PP

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
400 Meter Run Row

CW: 35# DB G to O, did Step-ups with 35# DB's

LW: 55# Barbell G to O, did Box Jump Overs

Tues., Dec. 29, 2015

Tuesday WOD

4 rounds for time of:
Row 800 meters
30 wall-ball shots, 20-lb. à30 thrusters

CW: 16:30 (15# DB Thrusters)

LW: 35:34 (45# Bar Thrusters). 

Comments:

This WOD took me forever, but it was hard and exhausting!! I felt tired all day!

Mon., Dec. 28,2015

Monday WOD

A.
Three sets of:

Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 115# FS (he siad it was too much weight), 35# DB SAP
LW:  65# FS, 20# DB SAP

B.
Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups Push-Ups
Minute 3 – 15 Box Jump-Overs

CW: 75# Thrusters, did Step-ups with 15# DB's
LW: 55# Thrusters, did BJO's, as prescribed. But needed one more minute to get all rounds in within the 24 mins.

Sat., Dec. 26, 2015 (CW only)

WOD:

Row 5,000 Mteres

CW: 21:07 (avg'd 2:06)

Wed., Dec. 23, 2015

Wednesday WOD

A.

Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Dumbbell Bench Press x 6 reps @ 2011

CW: 165# DL, 45# DBBP (should have taken full rest between sets...and a little mre weight)

LW: 95# DL x 1, 105# DL x 4, 20# DBBP x 1, 25# DBBP x 4

B.

Three rounds for time of:

5 Burpees

15 Kettlebell Swings

400 Meter Run

CW: 10:18

LW: 10:48

Tues., Dec. 22, 2015

Tuesday WOD

 A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

CW: 115# BP

LW: 65# BP

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs) –> dumbbell thrusters
10 Ring Dips  à strict pushups

  

CW: did not start watch!

LW: 18:34 (5:01 Row, 13:33 for the rest)

Mon., Dec. 21, 2015

 Monday WOD

A.
Four sets of:
Overhead Squat x 6-8 reps (bar for both of us)
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110 (supine for both of us)
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings
30 Push Press
20 Box Jumps or Step-Ups

CW: 1 Rd. plus 30 KBS (70# PP's)

LW: 1 Rd. plus 24 KBS (bar)

C.
For time:
500 Meter Row

CW: 1:53

LW: 2:23

Fri., Dec. 18. 2015

WOD:

5 Rounds for time of:

Row 250 meters
DB Thrusters
15 Ab Mat Sit-ups

CW: 19:35 (15# DB Thrusters)
LW: 24:18 (15 # DB Thrusters)

Thurs., Dec. 17, 2015

Wed/Thu WOD

4 x 1500m / 1 min easy

Row four 1500 meter pieces.

Row for one minute at light pressure between each 1500. Rest as necessary.

CW: 6:31, 6:28, 6:24, 6:13

LW: 7:30, 730, 7:29, 7:33

Tues., Dec. 15, 2015

Tuesday

A.
Four sets of:

Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

CW: 20# RSU, 45# DB BP

LW: 15# RSU, 20# DB BP

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings
10 Burpees
200 Meter Run Row

CW: 3 Rds. + 20 KBS, 1 Burpee

LW: 3 Rds. + 20 KBS

Mon., Dec. 14, 2015

MONDAY WOD


Tabata Squat
Tabata Deadlift, 155 lb.
Tabata Squat
Taa Deadlift, 155 lb.

CW: 90, 44, 98, 44 for a total of  (115 # DL)
LW: 115, 52, 112, 47 (85# DL)

Fri., Dec. 11, 2015

Friday WOD

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

CW: 10, 12, 14 (36 in all) with 30# DB's

LW: 9, 5, 5 (19 in all) with 15# DB's

Thurs., Dec. 10, 2015

Thursday WOD

Tabata push press, 75 lb.

Tabata sit-up

Tabata sumo deadlift high pull, 75 lb.

Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises

CW: 52 (60# PP), 63, 57 (60# SDHP), 68 = 240

LW: 53 (45#PP), 72, 57 (45# SDHP), 65 = 247

Tues., Dec. 8, 2015

TUESDAY WOD

3 rounds for time of:

135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball --à 25 dumbbell thrusters

CW: 12:30 (did 85# C & J's, 25 DB Thrusters)

LW: 20:30 (did 60# C & J's, 50 Wall Ball Shots)

Thurs., Dec. 3, 2015 (CW only)

Thursday WOD

A.
Three sets of:

Front Squat x 6-8 reps @ 30X1 (95#)
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds Hurdle Hops - 30 sec.
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters
20 Pull-Ups (Supine)
20 Burpees

CW: 5 Rds. of 10 reps. each

Wed., Dec. 2, 2015 (CW only)

Wednesday WOD

A.
Four sets of:

Bench Press x 6-8 reps @ 2011(125#)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings
20 Push-Ups

Tues., Dec. 1, 2015

Tuesday WOD

Complete as many rounds as possible in 20 minutes of:

400-meter run Row
185-lb. front squats, 10 reps
20 GHD sit-ups

CW: 4 Rds. plus 400 m. Row (95# Front Squats)

LW: 4 Rds. (65# Front Squats)

Mon., Nov. 30, 2015 (CW only)

Monday  WOD

A.
Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

CW: 45# Single Arm DB Row

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings
15 Wall Ball Shots Dumbbell Thrusters (15#)

CW: 5 Rounds: 1:52, 1:41, 1:50, 1:53, 1:35

Tues., Nov. 24, 2015

Tuesday Workout of the Day

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-ups

10 Kettlebell Swings

15 Squats

CW: 17 Rds., 5 PU's, 10 KBS

LW: 18 Rds., 5 PU's, 10 KBS

Mon., Nov. 23, 2015

Monday WOD:

Deadlift 1 - 10 - 1 - 20 - 1 - 30 reps.

CW: 185, 135, 185, 125 (13, 7), 185, 115 (20, 10)
LW: 115, 105, 115, 100 (13, 7), 120, 95 (15, 15)

Comments:

I tied my PR for DL's (120), which I am very happy about. HOWEVER, I felt like I could have gone heavier, and looking at it now, I should have. Darn! Next time I do DL's, I am going to shoot for 125#!

Fri., Nov. 20, 2015 (Craig only)

Friday WOD

4 rounds, each for time of:

1-mile bike

CW: 3:16, 3:16, 3:16, 2:53

Thurs., Nov. 19, 2015

Thursday WOD

Push press 1-10-1-20-1-30 reps

CW: 1 @ 125, 10 - 3 @ 105, 7 @ 95, 1 @ 120, 20 @ 95 (10, 7, 3), 1 @ 125, 30 @ 75 (10, 10, 8, 2)

LW: 1 @ 65, 10 @ 60, 1 @ 65, 20 @ 55 (10, 10), 1 @ 70, 30 @ 55 (10, 10, 10)

Tues., Nov. 17, 2015

Tuesday WOD

 4 rounds, each for time of:

1,000-meter row

Rest as necessary between rounds

CW: 4:09, 4:07, 402, 3:56

LW: 4:58, 4:57, 4:57, 4:56

Mon., Nov. 16, 2015

Monday Workout of the Day

A.
Five sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

CW: 40# DB SP, 45# plates for FC

LW: 20# DB SP, 35# plates for FC

B.
Complete as many rounds and reps as possible in 4 minutes of:

4 Strict Pull-Ups Supines
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

CW: 4 Rds., 4 PU's (75# PP's)

LW: 3 Rds., 4 PU's, 6 PP's (55# PP's)

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (32/24 kg)
15 Push-Ups

CW: 3 Rds., 8 KBS's

LW: 2 Rds., 10 KBS's (heavy Kettle Bell)

Thurs., Nov. 12, 2015

Thursday Workout of the Day
The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch….-> Clean 95?
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

CW: 2 Rds. (did 95# Cleans instead of Snatches)

LW: 2 Rds., 2 HSS (45# bar)

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans…->Push Press 95?
20 Pull-Ups >>>Supines

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

CW: 2 Rds. (did 95# Puh Presses, Supines)

LW: 1 Rd., 10 PC's, 12 PU's (did 45# bar Power Cleans, Supines)

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs….->30 hurdle hops
30 Wall Ball Shots - >>>>Thrusters

CW: 2 Rds. (did HH's, 15# DB Thrusters)

LW: 1 Rd., 20 HH's (did HH's, 45# bar Thrusters)

Wed., Nov. 11, 2015

Wednesday WOD:

3 Rounds for Time of:

20 Wall Balls  -à dumbbell thrusters
20 Summo Deadlift High Pulls (95?)
20 Box Jumps  à hurdle hops (LW did Box Jumps)
20 Push Presses
Row 20 Cal.
Rest 1 min.

CW: 35:32 (95#)

LW: 35:49 (45#)

Comments:

This was a brutal workout. Craig said he used way too much weight, and he was fried. And yet, he still beat me in time with more than double the weight I used. I am getting weaker. GGRRR.

Tues., Nov. 10, 2015

Tuesday WOD

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between.

If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

CW: 4,344 meters

LW: 3,772 meters

Mon., Nov. 9, 2015

Monday Workout of the Day

A.
Three sets of:

Back Squat x 6-8 reps

Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 60 seconds

CW: 105# BS

LW: 65# BS, 15# DB SAT

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups Push-ups
10 Wall Ball Shots DB Thrusters
15 Kettlebell Swings

CW: 5 Rds., 7 Push-ups 

LW: 4 Rds., 10 PU's, 1 Thrusters (20# DB Thrusters)

Comments:

I was not my best this morning. I feel like I am getting a cold, plus my knee has been hurting (though it is getting better, whch is great). Hopefully I will do better tomorrow.

Fri., Nov. 6, 2015

Friday Workout of the Day

A.
Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds

CW: 45# Rows and Presses, KB -  90 degree Carry instead of Waiter Walk

LW: 20# Rows and Presses, 15# -  90 degree Carry instead of Waiter Walk

B.
Against a 2-minute running clock, complete:

Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

CW: 12, 10, 14, 12 (75# PP)

LW: 3, 5, 4, 5 (55# PP)

Comments:

LW's knee was acting up big-time this AM. The Push Presses were quite difficult, as a result.

Thurs., Nov. 5, 2015

Thursday Workout of the Day

A.
Against a 4-minute running clock, perform the following for max reps:

Run Row 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

CW: 27 PU's

LW: 22 PU's

B.
Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

CW: 3 Rds. plus 3 BJ's

LW: 3 Rds. plus 6 BJ's

C.
Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

CW: 3 Rds. (65# Thrusters)

LW: 3 RDs. plus 2 Burpees (45# Thrusters)

D.
Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders
10 Toes to Bar

CW: 3 Rds. (did 60 singles instead of 30 DU's)

LW: 2 Rds.

Tues., Nov. 3, 2015

Tuesday Workout of the Day

A.
Three sets of:

Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111 Push-ups x 12
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters
20 Wall Ball Shots Thrusters (15# DB)

CW: 3:29, 3:28, 3:20, 3:11

LW: 4:06, 4:04, 3:55, 3:58

Mon., Nov. 2, 2015

Monday WOD

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

CW: 55 (Supines), 76, 66, 100
LW: 57 (Supines), 78, 84 (AbMat Sit-ups), 124

Fri., Oct. 30, 2015

Friday Workout of the Day

A.
Three sets of:

Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:

Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

CW: 28 Squats, 29, 30, 33

LW: 23 Squats, 21, 22, 26

Thurs., Oct. 29, 2015 (LW only)

Thursday Workout of the Day

In front of a clock set for 12 minutes:

1 min. of Box Jumps

1 min. of Summo Deadlift High Pulls

2  min. of Box Jumps

2 min. of Summo Deadlift High Pulls

3 min. of Box Jumps

3 min. of Summo Deadlift High Pulls

LW: 18, 17; 30, 28, 41, 37

Tues., Oct. 27, 2015

Tuesday WOD

In 25 mins., complete AMRAP:

50 Wall Ball Shots Thrusters (15# DB's)

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

100 Meter Run with Partner….-->> 100 meter row

CW: Did half of everything required (except the row (did 100 mtr), and did it 3 Rounds plus Thrusters, KBS, and Burpees

LW: I did 1 complete round (did not halve) plus Thrusters, KBS ad 26 Burpees. HOWEVER, while writing this, I just realized I forgot to do the rowing (did not see it on the sheet while in the basement). NED!!

Comments:

We kind of goofed this up - well, I did - but it was a good WOD, as I am exhausted and I know I will be more sore tomorrow than I already am.

Mon., Oct. 26, 2015

Monday WOD

 Sumo deadlift 5-5-5-5-5 reps

CW:135#, 145, 155, 165, 180

LW: 95#, 95, 100, 105, 110 

Bench press 5-5-5-5-5 reps

CW: 105#, 115, 130, 140, 150 (4)

LW: 75#, 80, 80, 80, 80

Fri., Oct. 23, 2015

Friday Workout of the Day

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters
10 Thrusters

CW: 3 Rds., 65# Thrusters

LW: 3 Rds., 45# Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Jumping Lunges
20/15 Hand-Release Push-Ups

CW: 4 Rds. (ugly form!)

LW: 4 Rds. (ugly form from knee sit-ups!!)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps
10 Push Press

CW: 3 Rds.plus 20 BJ's (35# DB PP's)

LW: 3 Rds. plus 4 BJ's (used lowest box, 45# Bar for PP's)

Thurs., Oct. 22, 2015

Thursday Workout of the Day

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

CW: 45# plates for Farmers Walk

LW: 35# plates for Farmers Walk

B.
In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows
400 Meter Run

CW: 20:28 (20# DB's for Ren. Rows)

LW: 19:29 (15# DB for Ren. Rows) - had to run up and down the basement stairs to do the run outside. 

Tues., Oct. 20, 2015

Tuesday Workout of the Day

A.
Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 21 (20# DB's)

LW: 23 (15# DB's)

Mon.,Oct. 19, 2015

WOD:

Complete 4 sets of the following for times:

500 meter Row
Bike .8 miles
30 Push-ups

CW: 6:44, 6:32, 6:38, 6:19
LW: 9:17 (rode 1.5  miles by mistake!), 7:22, 7:08, 7:09

Fri., Oct. 16, 2015

Fri. WOD:

Row 5,000 meters

CW: 22:48
LW: 25:23

Thurs., Oct. 15, 2015

Thursday Workout of the Day

A.
Four sets of:

Bench Press x 8-10 reps @ 20X1…115?
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0…supine?
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 115# BP

LW: 65# BP

B.
Three rounds for time of:

10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

CW: 10:24 (35# DB PP

LW: 14:10 (45# bar PP, had to run up and down basemet steps for the run each round. Maybe took up an extra 90 sec.??)