Friday, January 31, 2014

WOD 013114

WOD 013114

AMRAP in 15 min:

9 Deadlifts
12 Push-ups
15 Box Jumps

Post rounds to comments.

WOD 013114

WOD 013114

"Galler"

For time:

40 Burpees
40 Squats
40 Push Press
40 Lunge steps
40 Push-ups
40 Sit-ups
40 Wall balls
16 Ring Dips

Post times to comments.  This workout is dedicated to Assistant Chief Galler who is retiring after 40 years and 16 days of honorable service to the Lewisville Police Department.


Wednesday, January 29, 2014

WOD 013014

WOD 013014

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

15 Goblet Squats
25 Burpees

Post times to comments.  Cash Out:  100m Run x 2

Tuesday, January 28, 2014

WOD 012914

WOD 012914

Strength:  Push Press 5-5-5-5-5

AMRAP in 15 min:

5 Tire Flips
10 Knees to Elbows
15 Wall Balls

Post rounds to comments.  Cash Out:  L-Rope Climb x 2

Monday, January 27, 2014

WOD 012814

WOD 012814

Strength:  Floor Press 3-3-3-3-3

8 Rounds for time:

5 Burpees
5 Push Press
10 Double Unders or Tuck Jumps
10 Sit-ups

Post times to comments.  Cash Out:  500m Row

Sunday, January 26, 2014

WOD 102714

WOD 012714

Strength:  Deadlift 5-5-5-5-5

AMRAP in 15 min:

7 Back Squats
10 OH Lunge Steps
7 Wall Balls
10 OH Lunge Steps

Post rounds to comments.  Compare with WOD101513.  Cash Out:  max rep weighted push-ups in 30 sec x 3

Saturday, January 25, 2014

WOD 012614

WOD 012614

3 Rounds for time:

200m Run
25 Burpees
400m Run
15 Wall Balls

Post times to comments.  Cash Out:  Max Rep Ring Dips x 2

WOD 012514

WOD 012514

3 Rounds for total reps:

1 min of Burpee Pull-ups
1 min of Ring Rows
1 min of Air Squats
1 min of Strict Press (45#/35#)
1 min of Russian Twists
1 min Rest and then repeat.

Post total reps to comments.  Clock does not stop between movements.

Thursday, January 23, 2014

WOD 012414

WOD 012414

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

12 Burpees
6 Front Squats
12 OH Sit-ups

Post rounds to comments.  Cash Out:  Max Effort Push-ups in 1 minute x 2

Wednesday, January 22, 2014

WOD 012314

WOD 012314

Strength:  10 min of Turkish Get-up practice....get heavy.

5 Rounds for time:

10 Toes to Bar
15 Wall Balls
10 HR Push-ups

Post times to comments.  500m Row for time.

Tuesday, January 21, 2014

WOD 012214

WOD 012214

Strength:  Back Squat:  3-3-3-3-3

AMRAP in 20 min:

10 Box Jumps
10 Pull-ups
20 KB Swings
20 Push-ups

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, January 20, 2014

WOD 012114

WOD 012114

Strength:  10 Sets:  Every 60 sec

1 Clean and Jerk + 5 Burpees

4 Rounds for time: 

15 Thrusters
10 Ring Dips
5 Strict Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

 


Sunday, January 19, 2014

WOD 012014

WOD 012014

Deadlifts 3-3-3-3-3

3 Rounds for time:

15 Chest to Bar Pull-ups
12 Burpee Box Jumps
9 Front Squats

Post times to comments.  Cash out:  100m Sprints x 4

Saturday, January 18, 2014

WOD 011914

WOD 011914

3 Rounds for time:

15 Burpees
15 Wallballs

Post times to comments.

 

Friday, January 17, 2014

WOD 011814

WOD 011814

AMRAP in 12 min:

5 Pull-ups
10 Burpees
15 Double Unders or 45 Singles

Post rounds to comments.


Thursday, January 16, 2014

WOD 011714

WOD 011714

Strength:  EMOM for 8 minutes:  5 Handstand Push-ups, 5 Jumping Pull-ups

5 Rounds for time:

1:00 ME Wall Balls
0:20 ME Push-ups
0:40 Rest

Post reps to comments.  Cash Out:  800m Run for time.



Wednesday, January 15, 2014

WOD 011614

WOD 011614

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

10 Strict Pull-ups
9 Front Squats
20 Burpees

Post times to comments.  Cash Out:  500m Row, 250m Row, 100m Row.  Rest between efforts as needed.

 
 

Tuesday, January 14, 2014

WOD 011514

WOD 011514

Strength:  Handstand Push-ups 2-2-2-2-2

AMRAP in 10 min:

2 Deadlifts
2 Push-ups
4 Deadlifts
4 Push-ups
6 Deadlifts
6 Push-ups...

Post rounds to comments.  Cash Out:  100m Sprint x2

Monday, January 13, 2014

WOD 011413

WOD 011413

Strength:  Back Squat 3-3-3-3-3

800m Run, then

4 Rounds for time:
5 Power Cleans
10 Weighted Sit-ups
15 Wall Balls

then, 800m Run.

Post times to comments.  Max distance Farmers Carry x 2

 
 

WOD 011314

WOD 011314

Strength:  Floor Press or Bench Press 5-5-5-5-5

5 Rounds for time:

10 OH Squats
15 Bar Facing Burpees
200m Run

Post times to comments.  Go light on OH Squats and key in on your technique.  Cash Out:  50 Sledge Strikes per arm (Break the reps up as needed)

 
 
 

Sunday, January 12, 2014

WOD 011214

WOD 011214

For time:

50 Mountain  Climbers
40 Situps
30 Ring Rows
20 Box Jumps
10 Air Squats
20 Box Jumps
30 Ring Rows
40 Situps
50 Mountain Climbers

Post times to comments.

Saturday, January 11, 2014

WOD 011114

WOD 011114

For time:

400m run
20 Power Cleans (135/95)
20 T2B
400m Run
10 Power Cleans
10 T2B

Post times to comments.

Thursday, January 9, 2014

WOD 011014

WOD 011014

Strength:  Deadlift 3-3-3-3-3

For time:

2 minutes of Max Effort Wall Balls

Rest 2 minutes then

AMRAP in 4 min of:

10 Box Jumps
10 HR Push-ups

Rest 2 min then

2 minutes of Max Effort Tire Flips

Post reps and rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Wednesday, January 8, 2014

WOD 010914

WOD 010914

Strength:  EMOM for 8 min:  2 Front Squats

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

KB Swings
Overhead Walking Lunges

Post times to comments.  Flutter Kicks (:30 on/:30 off) x 4

 
 

Tuesday, January 7, 2014

WOD 010814

WOD 010814

Strength:  Push Press 3-3-3-3-3

21-15-9 reps for time:

Pull-ups
Push-ups
Squat Jumps

Post times to comments.  Cash Out:  250m Row for time x 3

Monday, January 6, 2014

WOD 010714

WOD 010714

Strength:  Strict Pull-ups and Ring Dips
Max Reps unbroken x 3

AMRAP in 17 min:

20 Abmat Sit-ups
20 Russian Twists
20 Double Unders or 60 Singles
20 Air Squats

Post rounds to comments.  Cash Out:  Weighted Planks 1:00 on /1:00 off x 2

Sunday, January 5, 2014

WOD 010614

WOD 010613

Strength:  Rope Climb: No Legs 1-1-1-1-1

TABATA this:

Burpees
Ring Rows
Wall Balls
Box Jumps

20 seconds of work then 10 seconds of rest x 8 rounds.  The clock never stops.  Take a 1 minutes break between movements.  Tabata score is sum of the least number of reps for any of the intervals.  Post your Tabata score to comments.



WOD 010514

WOD 010514

5 Rounds for time:

3 Power Cleans
6 Ring Dips
9 Burpees

Post times to comments.

Saturday, January 4, 2014

WOD 010414

WOD 010413

AMRAP in 4 min:

10 Push-ups
10 KB Swings

then, AMRAP in 4 min of:

5 Clapping Push-ups
1 Rope Climb

then, 50 Med Ball Cleans for time.

Post rounds and times to comments.  There is no rest between AMRAPs and the time for med balls starts at the 8 minute mark.


Thursday, January 2, 2014

WOD 010314

010314

Strength:  Bench Press or Floor Press 3-3-3-3-3

3 Rounds for time:

10 Strict Pull-ups
9 OH Squats
20 Burpees


Post times to comments.  Cash Out:  Max Effort Strict Ring Rows x 2

Wednesday, January 1, 2014

WOD 010214

WOD 010213

Strength:  5 sets: Every 90 sec (1 Hang Clean and Jerk)

For time:

10 - 1 reps of Front Squat
1-10 reps of Handstand Push-ups

Post times to comments.  Sub shoulder press for HSPU's if needed.  Cash Out:  500m Row for time.