"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
OCTOBER 28, 2010
"4 QUARTER DRILL"
6 HANGING POWER CLEAN 135/95
3 BURPEES
AMRAP IN 6MIN
6 DEADLIFTS 135/95
3 BOX JUMPS 24/18
AMRAP IN 6MIN
6 SQUAT CLEANS 135/95
3 HSPU
AMRAP IN 6MIN
MAX DBLUNDER
10 SITUPS ONCE YOU BRAKE ON DBL UNDER
6MIN
6 HANGING POWER CLEAN 135/95
3 BURPEES
AMRAP IN 6MIN
6 DEADLIFTS 135/95
3 BOX JUMPS 24/18
AMRAP IN 6MIN
6 SQUAT CLEANS 135/95
3 HSPU
AMRAP IN 6MIN
MAX DBLUNDER
10 SITUPS ONCE YOU BRAKE ON DBL UNDER
6MIN
OCTOBER 27, 2010
"PULL MY THRUSTER"
200M BACKWARDS RUN
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
200M BACKWARDS RUN
FOR TIME
200M BACKWARDS RUN
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
200M BACKWARDS RUN
FOR TIME
OCTOBER 26, 2010
KBSP 50/35 20,15,10
BOX JUMPS 32/24 15,10,20
PULL UPS 10,20,15
30 SEC LAT. JUMPS
EACH ROUND DO A SET OF SUICIDE (10M,20M,30M,40M)
FOR TIME
BOX JUMPS 32/24 15,10,20
PULL UPS 10,20,15
30 SEC LAT. JUMPS
EACH ROUND DO A SET OF SUICIDE (10M,20M,30M,40M)
FOR TIME
OCTOBER 25, 2010
"SIGNAL SEVEN"
THRUSTERS
1-1-1-1-1
THEN:
THRUSTERS 135/95
MUSCLE UPS
12-9-6-3
THEN:
DBL UNDERS
KTE
20-15-10-5
FOR TIME
THRUSTERS
1-1-1-1-1
THEN:
THRUSTERS 135/95
MUSCLE UPS
12-9-6-3
THEN:
DBL UNDERS
KTE
20-15-10-5
FOR TIME
OCTOBER 23, 2010
“The Filthy Fifty”
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
OCTOBER 21, 2010
"TABATA CORE “
SQUATS
PLANKS
FLUTTER KICKS
STEP UPS
BUS DRIVERS
MOUNTAIN CLIMBERS
20 SEC WORK
10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
SQUATS
PLANKS
FLUTTER KICKS
STEP UPS
BUS DRIVERS
MOUNTAIN CLIMBERS
20 SEC WORK
10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
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