Tues., Jan. 31, 2017

WOD:

10 rounds, each for time, of:

100-meter sprint Row
Rest 90 seconds

CW: 22.2, 21.1, 22, 20.5, 20.5, 20.5, 20.4, 19.6, 19.5, 19.3 seconds

LW: 26, 26, 26, 25, 25, 25, 26, 26, 25, 25 seconds

Mon., Jan. 30, 2017

WOD:

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes

Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

CW: 5 sets (115# BS), 4 sets + 5 Burpees, 1 SP (90#), 5 sets + 6 Burpees, 1 DL (155#)

LW: 5 sets (95# BS), 4 sets + 5 Burpees, 3 SP (50#), 5 sets (115#)

Thurs., Jan. 26, 2017

WOD:

Helen

3 rounds for time of:

Run Row 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups (Supines)

CW: 11:48 (did Step-ups instead of Supines)

LW: 13:23

Wed., Jan. 25, 2017

WOD:

5 3 rounds for time of:

Run Row 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

LW: 29:43 (35# OHS, 45# SDH)

Comments:

Exhausting!! Cannot imagine doing 5 rounds.

Tues., Jan. 24, 2017

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings (CW - Air Squats)
12 Alternating Reverse Lunges with KB Goblet Hold (CW - Farmers Carry)
200 Meter Run Row

CW: 5 Sets

LW: 4 Sets, 12 KBS, 12 ARL, 16 Mtrs.

Mon., Jan. 23, 2017

WOD:

For time:

50  25 box jumps, 24-inch box (step-ups)50  25 jumping pull-ups (CW- supines)50  25 kettlebell swings, 1 pood50  25 walking-lunge steps50  25 knees-to-elbows50  25 push presses, 45 lb.50  25 back extensions50  25 wall-ball shots, 20-lb. ball50  25 burpees50  25 double-unders hurdle hops

CW: 15:50

LW: 14:16

Thurs., Jan. 19, 2017

WOD:

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
15 push-ups
20 squats

CW: 7 Rds. (10 - 125# DL's, 15 AbMat Sit-ups, 20 Squats)

LW: 10 Rds.

Wed., Jan. 18, 2017

WOD:

Overhead squat 3-3-3-3-3 reps

LW: 35, 45, 45, 50, 50 (poor form)

CW: Ran on treadmilll at S/C

Tues., Jan. 17, 2017

WOD:

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters
Run 400 Meters Ride 12 mile
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 4 sets (31:15)

LW: 4 sets (36:54) TERRIBLE!!

Mon., Jan. 16, 2017

WOD:

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60-lb. dumbbell on the lunges.

CW: 5 Rds. (did 30 lunges, no dumb bells)

LW: 5 Rds., 20 GHD Sit-ups, 10 Lunges (used 15# DB)

Thurs., Jan. 12, 2017

WOD:

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees

LW: 3 Rds., 10 PP, 10 ARL, 5 B (used 15# DB)

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm 

LW: used heaviest Kettlebell, but not bottoms-up

Wed., Jan. 11, 2017

WOD:

For time, fast and heavy:

21 dumbbell thrusters Floor Press
Run Row 400 meters (1 mile)
18 dumbbell thrusters  Floor Press
Run Row 400 meters (1 mile)

15 dumbbell thrusters  Floor Press
Run Row 400 meters (1 mile)

CW: 115# , didn't get time

LW: 60#, 19:00

Tues., Jan. 10, 2017

WOD:

3 rounds for time of:

Row 50 calories
150 double-unders 50 Hurdle Hops
50  30 walking lunges

CW: 21:40

LW: 24:18

Mon., Jan. 9, 2017

WOD:

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

CW: 160# BS, 50 Air Squats instead of SP, 220# DL

LW: 105# BS, 55# SP, 135# DL

Fri., Jan. 6, 2017

WOD:

5 rounds for time of:

20 L pull-ups  40 Hurdle Hops
16 ring dips Supine Pull-ups

LW: 11:50

Thurs., Jan 5, 2017

WOD:

A.
Four sets of:

Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:

400 Meter Run Row
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
400 Meter Run Row

CW: 7:16

LW: 8:15

Wed., Jan. 4, 2017

WOD:

Teams of two must complete the following for time:

50 25 Burpee Buy In (this must be completed before anything else)
200 100 Kettlebell Swings Air Squats
200 100 Box Jumps Russian Step-ups
2000  1,000 Meter Row 

CW: 18:25

lw: 20:46

Tues., Jan. 3, 2017

WOD:

For time:

15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

LW: 9:01 (60# C&J)

Mon., Jan. 2, 2017

WOD:

5 rounds for time of:

Run Row 800 meters
20 GHD sit-ups
20 hip extensions

CW: 28:40

LW: 32:14