Thurs., March 31, 2016

WOD:

A.

Every 2 minutes, for 16 minutes (8 sets):

Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

CW: 85, 95, 115, 120, 125, 125, 130, 135

LW: 65, 95, 115, 115, 120, 125, 125, 130

B.
Every 4 minutes, for 12 minutes (3 sets):

20 Wall Ball Shots Thrusters
20 Box Jump-Overs or Step-Overs

Note times for each set

CW: 2:07, 1:57, 1:44

LW: 2:57, 2:57, 2:39 (did step-overs on Craig's box)

Tues., March 29, 2016

WOD

Complete as many rounds and reps as possible in 13 minutes of:

35 deadlifts
35 wall-ball shots
55-calorie row
35 handstand push-ups

CW: Almost one round (14 Elevated Push-ups short). 145# DL, 20# DB Thrusters

LW: Almost one round (10 Elevated Push-ups short). 65# DL, 20# DB Thrusters

Comments:

Craig said he went too heavy. Not sure what my excuse was! This was an exhausting workout.

Mon., March 28, 2016

WOD:

18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

CW: 19:54 (65# Thrusters)

LW: 16:29 (45# Thrusters)

Thurs., March 24, 2016

WOD:

Run Row 1,600 meters
Rest 3 minutes
Run Row 1,200 meters
Rest 2 minutes
Run Row 800 meters
Rest 1 minute
Run Row 400 meters

CW: 6:48, 5:05, 3:22, 1:33 (16:48)
LW: 7:55, 5:56, 3:55, 1:57 (19:43)

Wed., March 23, 2016

WOD:

A.
Every minute on the minute for 15 minutes (5 sets):

Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm

CW: 65# Rom. DL, 20# DB's for ARL, 35# DB's for Press
LW: used bar for RDL and ARL, 20# DB for Press

B.
Every minute on the minute for 15 minutes:

5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into.

CW: 8 Rds.
LW: Decided to just do 15 rounds (did not time but noted that it took me the full 15 mins. to do 10 of the 15 rounds).

Tues., March 22, 2016

Tuesday WOD:

For time:

1 round of:
  100 double-unders 60 Hurdle Hops
  50 squats
  95-lb. push press, 25 reps

Then, 2 rounds of:
  60 double-unders 40 Hurdle Hops
  30 squats
  95-lb. push press, 15 reps

Then, 3 rounds of:
  40 double-unders 20 Hurdle Hops
  20 squats
  95-lb. push press, 10 reps

CW: 20:49 (65# PP)

LW: 18:35 (45# PP)

Mon., March 21, 2016

Monday WOD:

Back squat 1-1-1-1-1-1-1 reps.

CW: 80, 85, 90, 100, 110, 120, 130

LW: 65, 95, 100, 105, 110, 115, 120

Fri., March 18, 2016

Friday WOD:

10 Rounds for Time:

5 Front Squats
5 Man Makers (push-up dumbbell left, push-up, dumbbell right)

CW: 15:40 (95# FS)

LW: 15:34 (65# FS)

Thurs., March 17, 2016

Thursday WOD

A.
Every minute, on the minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

LW: 1x15# DB for TGU's, 20# DB for Seated Strict Press

B.
Three sets for max reps of:

60 seconds of Push Press
60 seconds of Box Jumps or Step-Ups
60 seconds of Rest

CW: 129 total (25# DB for PP, did Stepups with 25# DB

LW: 113 total (45# bar for PP, did Box Jumps)

Tues., March 15, 2016 (LW only)

WOD:

Thruster 1 - 1 - 1 - 1 - 1 - 1 - 1 reps.

LW: 65# (x2), 75# (x5)

Mon., March 14, 2016

WOD

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps

CW: 85# (sore back)

LW: 75# (light but good form)

B.
For time:

20 Wall Ball Shots Dumbbell Thrusters
400 Meter Run Row
20 Burpees
400 Meter Run  Row
20 Wall Ball Shots Dumbbell Thrusters

CW: 9:17

LW: 11:22

Fri., March 11, 2016

Friday WOD:

A.
Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

CW: 70, 75, 80, 85, 90, 95

LW: 45, 65, 70, 75, 85, 90

(Went light weight, but had decent form)

B.

Every 4 minutes, for 16 minutes (4 sets) for times:

Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

CW: 2:49, 2:44, 2:38, 2:40 (20# DB for Lunges)

LW: 2:58, 2:50, 3:01, 2:38 (15# DB for Lunges)

Thurs., March 10, 2016 (CW only, LW sick)

Thursday WOD:

A.
Four sets of:

Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

CW: 35#

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

10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

CW: 3 sets plus 5 PP (70# PP, 25# Lunges)

C.
Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 (Supines)
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

CW: 4 sets plus SPU, left arm carry

Tues., March 8, 2016

Tuesday WOD

Every 4 minutes, for 20 minutes (5 sets):

30 Kettlebell Swings
30 Goblet Squats

Comments: Exhausting!

Mon., March 7, 2016

WOD:

'Helen'

3 Rounds for time:

Row 400 mtrs.
21 KBS
12 Supine Pull-ups

CW: 12:51
LW: 14:40

Fri., March 4, 2016

WOD:

A.

Every minute, on the minute, for 15 minutes:

3 Strict Pull-Ups----à6 Push Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B.
For max reps:

3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpees 

CW: 1  mile on bike, 24 burpees

LW: .8 miles on bike, 27 burpees

Thurs., March 3, 2016 (LW only)

WOD:

Clean and Jerks

3 x 3 x 3 x 3 x 3

LW: 3 x 65#, 2 x 70#

Wed., March 2, 2016

WOD:

Complete as many rounds and reps. as possible in 20 minutes of:

25-ft. Overhead Walking Lunge
8 Burpees
25-ft. Overhead Walking Lunge
10 Push-ups

CW: 5 Rds. plus 1st set of lunges, burpees, 2nd set of lunges (25# plate over head for lunges)

LW: 6 Rds. plus 4 lunges (25# plate over head for lunges)

Tues., March 1, 2016

WOD:

Tabata:

Bike
Row
Squats
Push-ups

CW: 1.1 miles, 859 mtrs., 94 squats, 75 push-ups
LW: 1.0 miles, 719 mtrs., 114 squats, 77 push-ups