Sunday, June 30, 2013

WOD 070113

WOD 070113

Tabata Something Else:

KB Swings
1:00 Rest
Squats
1:00 Rest
Pull-ups
1:00 Rest
Push-ups
1:00 Rest
Sit-ups

Tabata: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals.  The score is the least number of reps for any of the eight intervals.

Post you Tabata score.





Saturday, June 29, 2013

WOD 063013

WOD 063013

AMRAP in 20 min:

15 Pull-ups
15 Squats
5 Handstand Push-ups

Friday, June 28, 2013

WOD 062913

WOD 062913

EMOTM for 12 Min:

2 Dead Lifts
4 Burpees
8 KB Swings



Thursday, June 27, 2013

WOD 062813

WOD 062813

3 Rounds for time:

20 Goblet Squats
10 Push Press
400m Run

Post times to comments.

Wednesday, June 26, 2013

WOD 062713

WOD 062713

2 Rounds for time:

10 Burpees
20 Pull-ups
30 Box Jumps
40 Push-ups
50 Double Unders (150 Singles)

Post times to comments.

Tuesday, June 25, 2013

WOD 062613

WOD 062613

For time:

25 SDHP
400m Run
25 Wall Balls
400m Run
25 Pullups
400m Run
25 Power Cleans

Post times to comments.


Monday, June 24, 2013

WOD 062513

WOD 062513

For time:

21-15-9
Back Squat
Ring Dips


Post times to comments.

Sunday, June 23, 2013

WOD 062413

WOD 062413

For time:

15 Burpee Box Jumps
15 Dead Lifts
15 Burpee Box Jumps
15 Power Cleans
15 Burpee Box Jumps
15 Push Jerks
15 Burpee Box Jumps

Post times to comments.


Saturday, June 22, 2013

WOD 062313

WOD 062313

AMRAP in 10 min:

7 Push Press
7 Push-ups
7 Pull-ups

Post times to comments.

Thursday, June 20, 2013

WOD 062113

WOD 062113

"Dirty Thirty"

For time:

30 Calorie Row
30 Sit-ups
30 Box Jumps
30 Supermans
30 Wall Balls
30 KB Swings (53/35)
30 Overhead Lunges (45/25)
30 Burpees


Post times to comments.



Wednesday, June 19, 2013

WOD 062013

WOD 062013

"Nancy"

5 Rounds for time:

400m Run
15 Overhead Squats (95#/65#)

Post times to comments.

Tuesday, June 18, 2013

WOD 061913

WOD 061913

AMRAP in 12 min:

10 Push Press (95#/65#)
10 T2B
10 Box Jumps (24/20)

Post times to comments.


Monday, June 17, 2013

WOD 061813

WOD 061813

4 Rounds for total reps:

60 seconds of Double Unders
30 seconds of Thrusters (45#)
30 seconds of Box Jumps (20")
30 seconds of Sit-ups
60 seconds of Rest

 
 
Post reps to comments.

Sunday, June 16, 2013

WOD 061713

WOD 061713

21-18-15-12-9-6-3x reps for time:

Front squats (135#/95#)
Sit-ups
 


Post times to comments.

WOD 061613

WOD 061613

AMRAP in 12 minutes

12x Box jumps (24 inch/20)
6x Thruster (95#)
6x Bar-facing burpees


Post rounds to comments.

Friday, June 14, 2013

WOD 061513

WOD 061513

3 Rounds for time:

15 Burpees
15 Wall Balls
100ft Walking Lunge



Post times to comments.

WOD 061413

WOD 061413

4 Rounds for Time:

12 Box Jumps (24/20)
12 KB Swings (53/35)

Post times to comments.

Wednesday, June 12, 2013

WOD 061313

SWAT Training Day - No PD classes.

WOD 061313

For Time:

10-20-30-40x reps
KB swings (53#)
Squats
Push-ups 


Post times to comments.

Tuesday, June 11, 2013

WOD 061213

WOD 061213

For Time:

20 Wall Climbs
40 SDHP (95/65)
60 Double Unders (180 singles)
80 Air Squats
100 Sit-ups

Post times to comments.

Monday, June 10, 2013

WOD 061113

WOD 061113

AMRAP in 20 minutes:

200m Run
5 Thrusters (115/95)
10 Mountain Climbers
15 KB Swings (53/35)

Post rounds to comments.

WOD 061013

WOD 061013

For Time:

800 m Run
30 Superman's
30 Sit Ups
30 Burpee's
30 Knees to Elbow's
30 Box Jump's
30 Hand Release Push Up's

Post time to comments

Saturday, June 8, 2013

WOD 060913

WOD 060913

3 Rounds for time

10 Back Squats (225#)
10  Sumo Deadlift High Pulls (115/95)
20 Walking Lunges

Post time to comments

Friday, June 7, 2013

Thursday, June 6, 2013

WOD 060713

WOD 060713

4 Rounds for time:

12 Box Jumps (24"/20")
12 KB Swings (53/35)

Post times to comments.

Wednesday, June 5, 2013

WOD 060613

WOD 060613

21-18-15-12-9-6-3x reps for time:

Back squat (135#/115#)  
Burpee pull-up





Post times to comments.

Tuesday, June 4, 2013

WOD 060513

WOD 060513

AMRAP in 12 minutes:

5x Ground to overhead (155#)
10x Hand Release push-ups
15x Box jumps (24 inch)
 


 
Post Rounds to comments.
 


Monday, June 3, 2013

WOD 060413

WOD 060413

** This workout is dedicated to the Houston Firefighters who were killed and injured in last Friday's fire.  The WOD is posted on the Board in the gym.  Give it your all, because they gave theirs.**

Friday marked the worst day in the history of the Houston Fire Department as four firefighters lost their lives battling a massive motel fire in southwest Houston.

The five-alarm blaze started just before 12:30 p.m. at the Southwest Inn motel located near the Southwest Freeway at Hillcroft. Three bodies were found in the building's rubble and a fourth firefighter died at Southwest Memorial Hermann Hospital.

The victims were identified as Cpt. EMT Matthew Renaud, 35, of Station 51; Engineer Operator EMT Robert Bebee, 41, of Station 51; Firefighter EMT Robert Garner, 29, of Station 68; and Probationary Firefighter Anne Sullivan, 24, of Station 68, who graduated from the HFD Academy last month.  Thirteen other firefighters were injured.



Post times to comments.

Sunday, June 2, 2013

WOD 060313

WOD 060313

3 Rounds for time:

22 Walking Lunges
17 Hang Power Cleans (115#/85#)
8 Burpees

Post times to comments.

Saturday, June 1, 2013

WOD 060213

WOD 060213

5 rounds for time:

10-8-6-4-2x reps
Thrusters (115#/95#)
Burpees
 



Post times to comments.

WOD 060113

WOD 060113

3 rounds for time:

30m Burpee-broad jumps
30m Reverse walking lunge
15x Pull-ups
15x Sit-ups