Wed., Feb. 24, 2016

WOD:

Front Squat:

1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1

CW: 95#, 95, 95, 105, 105, 105, 115, 115, 125, 135
LW: 65, 75, 75, 95, 95, 95, 95, 100, 100, 105

Tues., Feb. 23, 2016

WOD:

Ride Airdyne for 25 mins.

CW: 7.6 miles
LW: 7.0 miles

Mon., Feb. 22, 2016

Monday

21-15-9 reps for time of:

225-lb. deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

CW: 21:28 (135# DL's, held 20# DB's at shoulder for Lunges)

LW: 23:05 (95# DL's, 25# plate over head for Lunges)

Fri., Feb. 19, 2016

Fri. WOD:

Clean and Jerks, 30 Reps.

CW: 85#

LW: 20 x 55#, 10 x 60#

Thurs., Feb. 18, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Burpees
30 Squats
60 sec. of Elbow Plank Hold

CW: 5 Rds. plus 10 Burpees, 20 Squats
LW: 5 Rds. plus 10 Burpees, 30 Squats, 19 sec. Plank

Tues., Feb. 16, 2016

WOD:

Deadlifts:

10, 10, 10, 10 10

CW:
LW: 65#

Comments:
Really working on form after Brad's visit and helping us get our form corrected.

Mon., Feb 15, 2016

WOD:

Row (30 Cal for LW, 40 Cal for CW)
30 Deadlifts (LW - 45#, CW -
3 Box Jumps
20 Goblet Squats

LW: 14:01

Fri., Feb. 12, 2016

Friday 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: 2 x 175#, 3 x 180# DL's

LW: 115# DL's; 1 x 20#, 4 x 25# DBP

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

5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

CW: 4 Rds. plus 5 PU's

LW: 4 Rds., plus 5 PU's, 6 Burpees

Thurs., Feb. 11, 2016

Thursday WOD

For time, fast and heavy:

21 dumbbell thrusters
Row 400 meters
18 dumbbell thrusters
Row 400 meters
15 dumbbell thrusters
Row 400 meters

CW: 10:19 (20# DB Thrusters)

LW: 12:40 (20# DB Thrusters)

Tues., Feb. 9, 2016

Tues. WOD

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

LW: used 65# BB for BS, small KB for Lunges, 15# DB's for Bat Wings

B.    

Three rounds for time of:

Row 400 Meters
30 Kettlebell Swings
15 Thrusters

LW: 18:01 (15# DB Thrusters)

Mon., Feb. 8, 2016 (CF 3910)

Mon. WOD 

In teams of two, one working while the other rests:

5 mins. Burpees
4 mins. Row
3 mins. Power CLeans
2 mins. Wall Ball
1 min. Push-ups

CW: 37 B, 1011 mtrs., 24 x 95# PC, 28 x 20# WB, 17 PU
LW: 50 B, 358 mtrs., 32 x 55# PC, 23 x 20# WB, 27 PU

Wed., Feb. 3, 2016

Thursday

“Dissecting Kelly”

400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.) Dumbbell Thrusters

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. Thrusters

LW: 2 Rds. plus 400 mtr. Row, 30 BJ's, 4 DB (15# DB's for Thrusters)

Tues., Feb. 2, 2016

Tuesday

5 rounds for reps of:

1 minute of 185-lb. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows

LW: 95 DL, 119 PU, 73 KTE (287 total)

Mon., Feb.1, 2016

Monday WOD

3 rounds for time of:

250-meter row

21 hip extensions

21 AbMat sit-ups

400-meter run 1 mile Bike

CW: 22:23

LW: 21:50