Wednesday, July 31, 2013

WOD 080113

WOD 080113

3 rounds for time:

800m run
15 Thrusters
30 HR push-ups

Post times to comments.

Tuesday, July 30, 2013

WOD 073113

WOD 073113

5 rounds for time:

50 ft Over head walking lunge (45# BB)
21x Burpees
 


Post times to comments.

Monday, July 29, 2013

WOD 073013

WOD 073013

5 Rounds for time:

5 Handstand Push-ups/Shoulder Press
10 Box Jumps
15 Wall Balls
200m Run

Post times to comments.

Sunday, July 28, 2013

WOD 072913

WOD 072913

AMRAP in 15 min:

6 Hang Power Cleans
12 KB Swings
18 Pullups

Post rounds for times.

Saturday, July 27, 2013

WOD 072713

WOD 072713

21-15-9 for time:

Deadlift
Wall Balls

Post times to comments.

Thursday, July 25, 2013

WOD 072613

WOD 072613

5 Rounds for Reps:

30 sec ME (max effort) Burpees
30 sec Rest
30 ME Jumping Squats
30 sec rest
30 sec ME Sit-ups

Post reps to comments.

Wednesday, July 24, 2013

WOD 072413

WOD 072413

5 Rounds for time:

10 Thrusters
10 Ring Dips

Post times to comments.


Monday, July 22, 2013

WOD 072313

WOD 072313

4 Rounds for time:

400m run
8 Clean and Jerks
16 Burpees

Post times to comments.

Sunday, July 21, 2013

WOD 072213

WOD 072213

For time:

20 Wall Balls
10 Burpee Box Jumps
20 KB Swings
10 Overhead Squats
20 Sit-ups
10 Wall Climbs
20 Sit-ups
10 OH squat
20 KB swings
10 Burpee Box Jumps
20 Wall Balls

Saturday, July 20, 2013

WOD 072013

WOD 072013

5 Rounds for time:

10 Pull-ups
20 Overhead Lunge Steps
30 Double Unders or 90 Singles

Post times to comments.

Thursday, July 18, 2013

WOD 071913

WOD 071913

10,9,8,7,6,5,4,3,2,1 Reps for time of:

Pull-ups
Box Jumps
Overhead Weighted Sit-ups

Post times to comments.  Do 10 of each movement, then 9, etc.

Wednesday, July 17, 2013

WOD 071813

WOD 071813

3 Rounds for time:

7 Push Press
14 Power Cleans
21 Bar Facing Burpees

Tuesday, July 16, 2013

WOD 071713

WOD 071713

20 Burpee Box Jumps, then

4 Rounds for time:
8 Front Squats
12 Pull-ups
16 Overhead Lunges

20 Burpee Box Jumps to end.

Post times to comments.

Monday, July 15, 2013

WOD 071613

WOD 071613

5 Rounds for time:

5 Tire Flips
10 Wall Balls
20 Push-ups

Post times to comments.

Sunday, July 14, 2013

WOD 071513

WOD 071513

AMRAP in 6 min:

10 Hand Release Push-ups
10 Toes to Bar

Rest 3 min, then:

AMRAP in 9 min:

15 KB Swings
30 Jumping Air Squats

Post rounds to comments.

Saturday, July 13, 2013

WOD 071413

WOD 071413

7 Rounds for time:

12 Burpees
12 Pull-ups

Post times to comments.



Friday, July 12, 2013

WOD 071313

WOD 071313

AMRAP in 12 min:

8 Thrusters
12 Box Jumps
200m Run

Post rounds to comments.

WOD 071213

WOD 071213

4 Rounds for time:

15 Front Squats
100ft Bear Crawl (down and back in the gym)
100ft Broad Jumps
15 Ring Dips

Post times to comments.  Check out the chart in this article to find out how many burpees it takes to "burn" off the junk food we all crave...ouch!

http://blog.spartanrace.com/burpee-equivalents-understanding-junk-food/

Wednesday, July 10, 2013

WOD 071113

WOD 071113

AMRAP in 10 min:

10 Burpee Broad Jumps
10 T2B
10 Push Press

Post rounds to comments.

Tuesday, July 9, 2013

WOD 071013

WOD 071013

50-35-20 reps for time of:

Wall Balls
Push-ups
Walking Lunge Steps

Post times to comments.

Monday, July 8, 2013

WOD 070913

WOD 070913

For time:

100 Burpee Pull-ups

Post times to comments.

 

Sunday, July 7, 2013

WOD 070813

WOD 070813

4 Rounds for time:

400m Run
20 KB Swings
10 T2B

Post times to comments.

Saturday, July 6, 2013

WOD 070713

WOD 070713

AMRAP in 12 min:

5 Tire Flips
10 Jumping Squats
15 Double Unders (45 Singles)

Post rounds to comments.

Friday, July 5, 2013

WOD 070613

WOD 070613

3 Rounds for time:

10 Burpees
20 Box Jumps
30 Squats
40 Push-ups
50 Walking Lunges

WOD 070513

WOD 070513

3 Rounds for time:

30 Wall Balls
30 Burpees
800m Run

Post times to comments.

Wednesday, July 3, 2013

WOD 070413

"HolBrook"

10 rounds, each round for time:

5 Thrusters (115#/95#)
10 Pull-ups
100m Sprint
Rest 1 minute




HOLBROOK

Jason Holbrook


US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.



Tuesday, July 2, 2013

WOD 070313

WOD 070313

AMRAP in 15 min:

3 OH Squats
3 Pull-ups
6 OH Squats
6 Pull-ups
9 OH Squats
9 Pull-ups

Increase by 3 reps on each excercise until 15 minutes is up.  Post rounds to comments.  The "Arizona 19" is the alternative workout.

Monday, July 1, 2013

WOD 070213

WOD 070213

3 Rounds for time:

50 Sledge Hammer strikes
200m Med Ball Run (20/14)

Post times to comments.