Tues., Feb. 28, 2017

WOD

Tabata Barbell

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb. (CW did Bench Press because of elbow)
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

CW: 221 (125#, 65, 65, 40) ??

LW: 170 (90#, 60, 55, 50)

Mon., Feb. 27, 2017

WOD:

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

LW: 2 Rds., 10 PU's and 18 calorie Row

Thurs., Feb. 23, 2017

WOD:

A.

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

Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
For time:

Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
30/15 Calories of Assault Bike

CW: 13:09 (rode for 50 cal.)

LW: 12:41 (rode for 50 cal.)

Wed., Feb. 22, 2017

WOD:

A.
Three sets of:

Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds

CW: 105# BS

LW: 95# BS

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups Push-ups
20 Wall Ball Shots
30 20 Kettlebell Swings

CW: 4 sets, plus 10 push-ups, 20 WB, 15 KBS
LW: 5 sets (though timer may have gone off and I didn't hear it). 

Tues., Feb. 21, 2017

WOD:

For time:

Fran
1-mile run

Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups (we did Supines). 

Complete Fran before running the mile.

CW: 8:02 (65# Thrusters)

LW: 8:28 (50# Thrusters)

Mon., Feb. 20, 2017

WOD:

Complete as many rounds and reps as possible in 15 minutes of:

155-lb. deadlifts (Shoulder Press for LW), 9 reps
12 push-ups
15 box jumps, 24-in. box

CW: 6 Rds., 2 DL (130# DL)

LW: 5 Rds., 5 Shoulder Press (50# SP)

Thurs., Feb. 16, 2017

WOD:

5 rounds for time of:

Max calorie row in 60 seconds
50-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

CW: 22:15, Rowed for 1 min., did 30 Turkish Get-ups (x 5)

LW: 32:00, Rowed for 1 min., did 20 - 15# Turkish Get-ups (x 5)

Wed., Feb. 15, 2017

WOD:

WOD:

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

LW: Ended with 15 Elevated Push-ups out of 18. 65# Cleans

Tues., Feb 14, 2016

WOD:

15-12-9 reps for time of:

Toes-to-bars
Wall-ball shots, 20-lb. ball Front Squats
75-lb. thrusters

LW: Didn't time. Can't remember weights on FS andThrusters.

Mon., Feb. 13, 2017

WOD:

A:
Deadlifts:
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 90%

CW: ???
LW: 65, 85, 95, 110, 120#

B:
For Time:

21, 15, 9

Deadlifts
Burpees

CW: ?
LW: Didn't time!

Wed., Feb. 8. 2017

WOD:

A.
Every minute, on the minute, for 16 minutes (4 3 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)

B.
For time:
40 Wall Ball Shots Air Squats
20 Burpees
30 Wall Ball Shots  Air Squats

15 Burpees
20 Wall Ball Shots Air Squats
10 Burpees

CW: 8:52

LW: 8:03

Tues., Feb. 7, 2017

WOD:

5 4 rounds for time of:

Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

25 Air Squats

CW: 29:05 (45# plates for FC)

LW: 31:54 (35# plates for FC)

Mon., Feb. 6, 2017

WOD:

Five 3-minute rounds of:

185-lb. front squats, 10 reps
10 box jumps step-ups 36-in. box
Row for max calories

Rest 3 minutes between rounds.

CW: 21, 24, 23, 27, 28 calories

W: 18, 16, 18, 18, 18 calories

Thurs., Feb. 2, 2017

WOD:

15-12-9 reps for time of:

135-lb. Thrusters
Muscle-ups Supines

LW: 7:05 (55# Thrusters)

Wed., Feb. 1, 2017

WOD:

A.
Three sets of:

Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled) - used 2.5# plates
Rest 45 seconds

B.
Three rounds for time of:

Run Row 400 Meters
20 Goblet Squats (heavy)

CW: 7:57 (did 20# DB)
LW: 11:10 (forgot to record. Shoot!)