Wed., Aug. 31, 2016 (LW only)

WOD:

10 Rounds  for time:

5 Power Cleans
10 Walking Lunges

LW: 15:21 (65# PC)

Tues., Aug. 30, 2016

WOD:

A:
4 Sets:

10 Dumbbell Bench Press
6 -8, each arm,  Single Arm Row

B:
3 Rounds for time:

Run 400 mtrs.
15 Dumbbell Push Press
15 Burpees

CW: 20:05 (going up and down into the basement), 30# DB
LW: 17:03 (did all outside), 20# DB

Mon., Aug. 29, 2016

WOD:

10 Single Front Squats

4 sets of 500 meter Row

CW:115, 115, 125, 125, 130, 135, 140, 140, 140, 140

LW: 95# (x 10) FS, Rows: 2:29, 2:24, 2:25, 2:24

Wed., Aug. 24, 2016

WOD:

10 Reps for time of:

10 Burpees
10 Supines

CW: 28:52
LW: 23:50

Tues., Aug. 23, 2016

WOD:

10 Rounds for time of:

3 Deadlfts
1 Back Tuck Box Jump

CW: 185# DL, 24# BJ
LW:115# DL, 16# BJ

Mon., Aug. 22, 2016

WOD:

5 Rounds, each for time, of:

Run 800 meters
Rest 3 minutes

CW: 4:44, 4:33, 4:31, 4:35, 4:21
LW: 4:41, 4:36, 4:34, 4:38, 4:33

Thurs., Aug. 18, 2016

WOD:

A.
Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.

CW: 4 Rds. plus 5 Burpees (did 65# Thrusters)

LW: 5 Rds. (45# Thrusters)

Wed., Aug. 17, 2016

WOD:

5 Rounds for Time:

400 meter run
95# OHS, 15 reps.

CW: Runs: 2:16, 2:15, 2:19, 2:22, 2:25. Did 5 sets of 10 OHS with PVC, 5 with bar.
LW: 23:28. Did 5 sets of 10 OHS with PVC, 5 with bar.

Tues., Aug. 15, 2016

WOD:

Deadlifts

5 - 5 - 5 - 5 - 5

CW: 170, 180, 190, 195, 200 (last set broken)
LW: 95, 105, 115, 120, 125 (last set broken). Did one @ 130.

Mon., Aug. 15, 2016

WOD:

Run 10 - 200 meter Sprints
Rest as needed between efforts

CW: 49:47, 48:11, 47:44, 46:16, 44:41, 43:01, 42:57, 42:51, 40:36, 40:34
LW: 53:27, 48:91, 49:36, 47:65, 47:01, 46:??, 45:88, 47:44, 45:71, 46:15

Mon., Aug. 8, 2016

WOD:

A.
Three sets of:

Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 (Supines)
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 110# BS (did Down Dogs)

LW: 95# BS (did handstand holds)

B.
Four rounds for time of:

Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

CW: 17:03

LW: 18:05

Thurs., Aug. 4, 2016

WOD:

Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

CW: 34:40 (65# PP)

LW: 42:56 (45# PP)

Wed., Aug. 3, 2016

WOD:

For time:

1-mile run
100 pull-ups  -> 40
200 push-ups ->60
300 squats  -> 100
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

CW: 34:22 (Avg. HR - 148, Peak HR - 179)

LW: 35:30

Tues., Aug. 2, 2016

WOD:

Double DT

10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

CW: 27:49 (70#), Avg. HB - 146, Peak - 174

LW: 32:03 (55#)

Mon., Aug. 1, 2016

WOD:

For time:

12 ring handstand push-ups  -> 24 pushups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups -> 18 pushups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups  -> 12 pushups
185-lb. overhead squats, 21 reps
20 burpees

CW: 20:58 (105#, 100#, bar)

LW: 24:48 (95#, ?, bar)