"MICHAEL"
800M RUN
50 BACK EXT.
50 GHD SIT UPS
3 RFT
NOVEMBER 23, 2010
1ROPE CLIMB
5 BURPEES
10 HSPU
15 ABMAT SITUPS
9 PULLUPS
6 BALLSLAMS
3 MUSCLE UPS ON BAR
AMRAP IN 24 MIN
START WITH 300M RUN
AND EVERY 6 MIN ON THE MIN
5 BURPEES
10 HSPU
15 ABMAT SITUPS
9 PULLUPS
6 BALLSLAMS
3 MUSCLE UPS ON BAR
AMRAP IN 24 MIN
START WITH 300M RUN
AND EVERY 6 MIN ON THE MIN
NOVEMBER 22, 2010
9 DEADLIFTS 225/135
6 BURPEES
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
15 SDHP 135/95
10 BALL SLAMS 25/20
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
15 SDHP 135/95
10 BALL SLAMS 25/20
6 BURPEES
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
15 SDHP 135/95
10 BALL SLAMS 25/20
9 DEADLIFTS 225/135
6 BURPEES
12 POWER CLEANS 155/105
8 RING DIPS
15 SDHP 135/95
10 BALL SLAMS 25/20
NOVEMBER 19, 2010
1 ARM KB SWING (L)
KB SQUATS
KB SITUPS
KB LUNGES
1 ARM KB SWING (R)
20, 18, 16, 14, 12, 10
ALL DONE AT 50/35
FOR TIME
KB SQUATS
KB SITUPS
KB LUNGES
1 ARM KB SWING (R)
20, 18, 16, 14, 12, 10
ALL DONE AT 50/35
FOR TIME
NOVEMBER 18, 2010
"A WEEKEND OF WOD'S IN ONE"
8 HSPU
10 BURPEES
12 DEADLIFTS 225/135
10 MIN AMRAP
3 MIN RECOVERY
THEN:
400M RUN
8 THRUSTERS 135/95
20 KB SWINGS 70/50
8 THRUSTERS 135/95
20 T2B
8 THRUSTERS 135/95
20 BOX JUMPS 24/18
400M RUN
3 MIN RECOVERY
THEN:
MAX UNBROKEN MUSCLE UPS
2 MIN TO FIND CLEAN MAX
8 HSPU
10 BURPEES
12 DEADLIFTS 225/135
10 MIN AMRAP
3 MIN RECOVERY
THEN:
400M RUN
8 THRUSTERS 135/95
20 KB SWINGS 70/50
8 THRUSTERS 135/95
20 T2B
8 THRUSTERS 135/95
20 BOX JUMPS 24/18
400M RUN
3 MIN RECOVERY
THEN:
MAX UNBROKEN MUSCLE UPS
2 MIN TO FIND CLEAN MAX
NOVEMBER 17, 2010
"BURPEE WTF"
400M RUN
THEN:
BURPEE TUCK JUMP
KBSP 50/35
LATERAL BALL SLAM 25/15
OH ROTATION 25/10
25,*,30,*,15
* = 400M RUN
FINISH WITH:
400M RUN
FOR TIME
400M RUN
THEN:
BURPEE TUCK JUMP
KBSP 50/35
LATERAL BALL SLAM 25/15
OH ROTATION 25/10
25,*,30,*,15
* = 400M RUN
FINISH WITH:
400M RUN
FOR TIME
NOVEMBER 16 2010
"SABER TOOTH TIGER"
5 C2B PULL UPS
10 CLAPPING PUSH UPS
15 JUMP SQUATS WITH SAND BAG 35/20
5 HANG CLEANS 135/95
5 RFT
5 C2B PULL UPS
10 CLAPPING PUSH UPS
15 JUMP SQUATS WITH SAND BAG 35/20
5 HANG CLEANS 135/95
5 RFT
NOVEMBER 15, 2010
"PYRAMID OF 3 BY 3'S"
20 TKGU 50/35
THEN:
50M SPRINT
THEN:
1 MUSCLE UP HSPU
3 KB SNATCHES R 50/35
3 KB SNATCHES L 50/35
6 BOX JUMPS 32/24
9 PUSH UPS (RELEASE HAND AT THE BOTTOM AND TOP)
50M SPRINT
6 ROUNDS FOR TIME (RFT)
THEN:
10 INVERTED BURPEES
2 MIN MAX DBL UNDERS
20 TKGU 50/35
THEN:
50M SPRINT
THEN:
1 MUSCLE UP HSPU
3 KB SNATCHES R 50/35
3 KB SNATCHES L 50/35
6 BOX JUMPS 32/24
9 PUSH UPS (RELEASE HAND AT THE BOTTOM AND TOP)
50M SPRINT
6 ROUNDS FOR TIME (RFT)
THEN:
10 INVERTED BURPEES
2 MIN MAX DBL UNDERS
NOVEMBER 13, 2010
"NO CHANCE"
200M RUN
200 BOX JUMPS 24/18
200 SDHP 95/65
400M WALKING OH LUNGES 45/25
200 PUSH PRESS 95/65
200 PISTOL SQUATS
300 DBL UNDERS
200M RUN
14 OVER THE PULL UP BAR
(MUSCLE UP/FLIP OVER)
(EACH ATHLETE MUST DO ONE)
TEAMS OF 6 ONLY 2 ATHLETES WORKING
200M RUN
200 BOX JUMPS 24/18
200 SDHP 95/65
400M WALKING OH LUNGES 45/25
200 PUSH PRESS 95/65
200 PISTOL SQUATS
300 DBL UNDERS
200M RUN
14 OVER THE PULL UP BAR
(MUSCLE UP/FLIP OVER)
(EACH ATHLETE MUST DO ONE)
TEAMS OF 6 ONLY 2 ATHLETES WORKING
NOVEMEBER 11, 2010
" JT "
HSPU
RINGDIPS
PUSH UPS
21-15-9
THEN:
CORE WORK
30 SEC PLANKS X3 SIDE
GHD SITUPS 10
V-UPS 15
SIT UPS 20
3RNDS
HSPU
RINGDIPS
PUSH UPS
21-15-9
THEN:
CORE WORK
30 SEC PLANKS X3 SIDE
GHD SITUPS 10
V-UPS 15
SIT UPS 20
3RNDS
NOVEMBER 10, 2010
OHS 95/45
LAT BURPEES
ALT TABATA
20 SEC WORK
10 SEC RECOVERY
16 ROUNDS TOTAL
THEN:
2 MINS MAX DBL UNDERS
20 SIT UPS
10 V UPS
5 PISTOL SQUATS (L&R)
5 ROUNDS
LAT BURPEES
ALT TABATA
20 SEC WORK
10 SEC RECOVERY
16 ROUNDS TOTAL
THEN:
2 MINS MAX DBL UNDERS
20 SIT UPS
10 V UPS
5 PISTOL SQUATS (L&R)
5 ROUNDS
NOVEMBER 9, 2010
"FIVE SPOT"
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 CLEAN & JERK 95/65
10 BALL SLAMS 25/15
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 DEADLIFT 115/85
5 T2B
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 GHD SIT UPS
5 BENCH PRESS 135/95
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
5 WALL BALLS 12FT 20/10
5 BURPEES
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 PULL UPS
10 DIPS
*RUN 400M AS FAST AS YOU CAN (UNDER 1:30)
THEN WITH THE REMAINING TIME AMRAP OF THE
2 MOVEMENTS
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 CLEAN & JERK 95/65
10 BALL SLAMS 25/15
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 DEADLIFT 115/85
5 T2B
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 GHD SIT UPS
5 BENCH PRESS 135/95
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
5 WALL BALLS 12FT 20/10
5 BURPEES
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 PULL UPS
10 DIPS
*RUN 400M AS FAST AS YOU CAN (UNDER 1:30)
THEN WITH THE REMAINING TIME AMRAP OF THE
2 MOVEMENTS
NOVEMBER 8, 2010
"C TO D"
CLEAN & JERK
1.1.1.1.1
THEN:
POWER CLEANS 185/135
10.8.6.4.2
HSPU
2.4.6.8.10
FOR TIME
THEN:
DBL UNDERS
AMRAP IN 2 MIN
THEN:
DEADLIFTS
2 MIN TO FIND YOUR MAX LB.
CLEAN & JERK
1.1.1.1.1
THEN:
POWER CLEANS 185/135
10.8.6.4.2
HSPU
2.4.6.8.10
FOR TIME
THEN:
DBL UNDERS
AMRAP IN 2 MIN
THEN:
DEADLIFTS
2 MIN TO FIND YOUR MAX LB.
NOVEMBER 6, 2010
"DOUCHE"Y""
180 KB SWINGS 70/50
ONLY 1 PERSON WORKING AT A TIME
EMOM 3 BURPEES IF YOUR NOT ON KB
THEN:
120 FRONT SQUATS 135/95
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
120 PUSH PRESS 135/65
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
120 DEADLIFTS 135/95
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
EMOM 3 BURPEES IF YOUR NOT ON BAR
THEN:
250 DBL UNDERS
ONLY 3 WORKING AT A TIME
7 ROPE CLIMBS
ONLY 1 PERSON WORKING AT A TIME
6 PERSON TEAMS 4 MALES/2 FEMALES
THE FARMERS CARRY MUST BE DONE WITH
MALE AND FEMALE BARS.
THE WHOLE TEAMS MUST MOVE WITH THE
BARS AND SPRINT.
180 KB SWINGS 70/50
ONLY 1 PERSON WORKING AT A TIME
EMOM 3 BURPEES IF YOUR NOT ON KB
THEN:
120 FRONT SQUATS 135/95
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
120 PUSH PRESS 135/65
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
120 DEADLIFTS 135/95
ONLY 1 PERSON WORKING AT A TIME
100M FARMERS CARRY
200M SPRINT
100M FARMERS CARRY
EMOM 3 BURPEES IF YOUR NOT ON BAR
THEN:
250 DBL UNDERS
ONLY 3 WORKING AT A TIME
7 ROPE CLIMBS
ONLY 1 PERSON WORKING AT A TIME
6 PERSON TEAMS 4 MALES/2 FEMALES
THE FARMERS CARRY MUST BE DONE WITH
MALE AND FEMALE BARS.
THE WHOLE TEAMS MUST MOVE WITH THE
BARS AND SPRINT.
NOVEMBER 5, 2010
"LUMBERJACK 20"
20 DEADLIFTS 275/185
400M RUN
20 KB SWINGS 70/50
400M RUN
20 OHS 115/75
400M RUN
20 BURPEES
400M RUN
20 PULLUPS (C2B)
400M RUN
20 BOX JUMPS 24"/18"
400M RUN
20 DB SQUAT CLEANS 45/30
400M RUN
FOR TIME
20 DEADLIFTS 275/185
400M RUN
20 KB SWINGS 70/50
400M RUN
20 OHS 115/75
400M RUN
20 BURPEES
400M RUN
20 PULLUPS (C2B)
400M RUN
20 BOX JUMPS 24"/18"
400M RUN
20 DB SQUAT CLEANS 45/30
400M RUN
FOR TIME
NOVEMBER 4 2010
KB SWING & PRESS
FEET 2 HANDS
SITUPS
21 18 15 12 9 6 3
2 MIN REC
THEN: 50 DBL UNDERS
4 x 100 METER SPRINTS
(There & back =1 sprint)
FEET 2 HANDS
SITUPS
21 18 15 12 9 6 3
2 MIN REC
THEN: 50 DBL UNDERS
4 x 100 METER SPRINTS
(There & back =1 sprint)
NOVEMBER 3, 2010
"BULL LADDER"
G2OH 155/115
1,2,3,4,5,6,7,8,9,10
1 ROUND OF:
3 MUSCLE UPS
6 PUSH UPS
9 JUMPING SQUATS
FOLLOWING EACH G2OH SEGMENT
FOR FORM, NOT FOR TIME
AM CLASS DID:
3 MUSCLE UP HANDSTAND PUSH UPS
10 BURPEE PULL UPS
5 ROUNDS FOR TIME
MONDAYS MAIN SITE WOD
NOVEMBER 2, 2010
"GET THE EDGE"
RELAY SPRINT OF 300M EACH
MUST TOUCH HANDS BEFORE YOU GO
AFTER EACH MEMBER IS DONE
AS A TEAM YOU MUST MOVE
550LB (BUMPER PLATES ONLY) 200M
PLATES MUST BE RETURNED TO THE PROPER
STACK BEFORE MOVING ON
THEN:
RUN 800M TO THE OVERPASS (AS A TEAM)
EACH MEMBER MUST CARRY 1 MEMBER
100M UP THE INCLINE ONCE EACH MEMBER
HAS GONE UP THE INCLINE
RUN 800M BACK TO THE DEN (AS A TEAM)
THEN:
20 THRUSTERS 95/65
20 CLEAN AND PRESS 95/65
20 WALL BALL
20 BOX JUMPS 24/18
20 PULL UPS
20 GHD OR KTE
PER MEMBER
(5 MEMBERS = 100REPS PER TEAM)
(6 MEMBERS = 120REPS PER TEAM)
EACH MOVEMENT MUST BE FINISHED
BEFORE MOVING ON TO THE NEXT MOVEMENT.
FOR TIME
NOVEMBER 1, 2010
"THE TRICK AFTER THE TREAT"
5 JUMPING BALL SLAMS 20/15
10 CLAPPING PUSH UPS
15 KB SWING 50/35
10 KB SNATCH 50/35
5 PULL UPS
11 ROUNDS FOR TIME
5 JUMPING BALL SLAMS 20/15
10 CLAPPING PUSH UPS
15 KB SWING 50/35
10 KB SNATCH 50/35
5 PULL UPS
11 ROUNDS FOR TIME
OCTOBER 30, 2010
"THE IRON LADDER"
BURPEES
BOX JUMPS 18/12
PUSH UPS WITH A BUMPER PLATE 25/10
INVERTED ROWS
2.4.6.8.10
20 THRUSTERS WITH A BUMPER PLATE 25/10
AFTER EACH SET
AMRAP IN 5 MIN
5 MIN RECOVERY
3 ROUNDS
BURPEES
BOX JUMPS 18/12
PUSH UPS WITH A BUMPER PLATE 25/10
INVERTED ROWS
2.4.6.8.10
20 THRUSTERS WITH A BUMPER PLATE 25/10
AFTER EACH SET
AMRAP IN 5 MIN
5 MIN RECOVERY
3 ROUNDS
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