AMRAP 15min
5 HSPU
10 KB Swing 70/53
20 Double Under
Coaches WOD
work up to heavy single
135, 185, 225, 245, 265X, 265X.....should have gotten this: didnt have any drive in legs from front squat and box jump yesterday.
-then-
5 Rounds
10 push press 165
20 kb swing 70
250m run.............12:13........Unbroken
Monday, February 28, 2011
Sunday, February 27, 2011
WOD 2/28/11
3 Rounds for time
10 Thruster 115/85
15 Burpee
25m Shuttle Run
Coaches WOD
7:00
1. 6 Sets: Max rep double Under 30 Sec: 90sec rest b/w sets
60, 57, 58, 60, 58, 57
2. 3x20 toes 2 bar: 2min rest b/w sets
3. Side plank: 5 sets: 1 min each side
3:00
3x3 Backsquat @ 85% : 295
-then-
8 Sets
10 Front Squat 155
15 c2b pullups
10 Box Jump 30"
rest 2min B/W Each set
All sets right a minute.....all sets unbroken
10 Thruster 115/85
15 Burpee
25m Shuttle Run
Coaches WOD
7:00
1. 6 Sets: Max rep double Under 30 Sec: 90sec rest b/w sets
60, 57, 58, 60, 58, 57
2. 3x20 toes 2 bar: 2min rest b/w sets
3. Side plank: 5 sets: 1 min each side
3:00
3x3 Backsquat @ 85% : 295
-then-
8 Sets
10 Front Squat 155
15 c2b pullups
10 Box Jump 30"
rest 2min B/W Each set
All sets right a minute.....all sets unbroken
2/26/11
Coaches WOD
5x3 Deadlift @ 80% 1Rm - 385
then
3 Rounds
7 Deadlift 335
14 Box Jump 24"
150m run
3min rest
Complete 3 cycles
Cycle 1 - 3:56
Cycle 2 - 4:06
Cycle 3 - 4:16......All rounds Unbroken
5x3 Deadlift @ 80% 1Rm - 385
then
3 Rounds
7 Deadlift 335
14 Box Jump 24"
150m run
3min rest
Complete 3 cycles
Cycle 1 - 3:56
Cycle 2 - 4:06
Cycle 3 - 4:16......All rounds Unbroken
Thursday, February 24, 2011
WOD 2/25/11
WOD for 2/25/11
AMRAP 10 min
5 Clean and Jerk 135/95
10 Toes 2 Bar
Coaches WOD
Work up to heavy snatch
95, 115, 135, 155, 175, 180, 185(PR)
-then-
5 sets AFAP: 2min rest
7 Squat snatch 135
10 burpee
14 toes 2 bar
AMRAP 10 min
5 Clean and Jerk 135/95
10 Toes 2 Bar
Coaches WOD
Work up to heavy snatch
95, 115, 135, 155, 175, 180, 185(PR)
-then-
5 sets AFAP: 2min rest
7 Squat snatch 135
10 burpee
14 toes 2 bar
Wednesday, February 23, 2011
Tuesday, February 22, 2011
WOD 2/23/11
AMRAP 20min
10 Burpee
15 Pullup
20 Box Jump 20"
Coaches WOD
10x12 HSPU: 1min rest (Hands on 45lb plates)
rest 2 min
4 Muscle up per minute for 20 min....Unbroken
10 Burpee
15 Pullup
20 Box Jump 20"
Coaches WOD
10x12 HSPU: 1min rest (Hands on 45lb plates)
rest 2 min
4 Muscle up per minute for 20 min....Unbroken
Monday, February 21, 2011
WOD 2/22/11
Deadlift 225/155
10-9-8-7-6-5-4-3-2-1
30 Double Under Between each set
Coaches WOD
7:00
10x3 Backsquat @ 75% 1RM - 255
3:00
3 Rounds
10 Burpee
20 KB swing 70
30 Double under
3min rest
Complete 3 cycles.......21:36 (- rest:15:36).....all 9 rounds Unbroken
10-9-8-7-6-5-4-3-2-1
30 Double Under Between each set
Coaches WOD
7:00
10x3 Backsquat @ 75% 1RM - 255
3:00
3 Rounds
10 Burpee
20 KB swing 70
30 Double under
3min rest
Complete 3 cycles.......21:36 (- rest:15:36).....all 9 rounds Unbroken
Sunday, February 20, 2011
WOD 2/21/11
WOD for 2/21/11
3min max rep push press 95/65
1min rest
3min max rep burpee
1min rest
3min max cal row
Coaches WOD
7:00am
10x12:1min rest Unbroken Chest to Bar pullup
rest 2 min
5 sets of max rep Double Under in 40 sec: 2min rest b/w sets
84, 80, 76, 80, 80
3:00
3x3 Power Clean 225
3x3 push jerk @ 75% 205
-then-
Power Clean and Jerk Ladder 135
1 rep 1st min
2 rep 2nd min
3 rep 3rd min........12 rounds + 8 reps
3min max rep push press 95/65
1min rest
3min max rep burpee
1min rest
3min max cal row
Coaches WOD
7:00am
10x12:1min rest Unbroken Chest to Bar pullup
rest 2 min
5 sets of max rep Double Under in 40 sec: 2min rest b/w sets
84, 80, 76, 80, 80
3:00
3x3 Power Clean 225
3x3 push jerk @ 75% 205
-then-
Power Clean and Jerk Ladder 135
1 rep 1st min
2 rep 2nd min
3 rep 3rd min........12 rounds + 8 reps
Thursday, February 17, 2011
Wednesday, February 16, 2011
Tuesday, February 15, 2011
WOD 2/16/11
5 Rounds for max rep
1 min wall ball
1 min box jump 20"
Coaches WOD
7:00am
10 sets of 10:1 min rest
Unbroken chest 2 bar pullup
rest 2 min
5x 40 sec max rep double under: 2 min rest
72, 70, 69, 74, 75
3:00
10 sets: 2 min rest b/w sets
5 snatch grip deadlift 135
5 Hang power snatch 135
5 OH squat 135.............All sets complete: unbroken
1 min wall ball
1 min box jump 20"
Coaches WOD
7:00am
10 sets of 10:1 min rest
Unbroken chest 2 bar pullup
rest 2 min
5x 40 sec max rep double under: 2 min rest
72, 70, 69, 74, 75
3:00
10 sets: 2 min rest b/w sets
5 snatch grip deadlift 135
5 Hang power snatch 135
5 OH squat 135.............All sets complete: unbroken
Monday, February 14, 2011
WOD 2/15/11
5 Rounds
10 power snatch 95/65
10 burpee
150m run
Coaches WOD
6x3 Push jerk
3 Rounds: 3 cycles - 3 min rest b/w cycles
7 push jerk 185
14 toes 2 bar
250m run.........24:58....Unbroken (subtract rest: 18:58)
10 power snatch 95/65
10 burpee
150m run
Coaches WOD
6x3 Push jerk
3 Rounds: 3 cycles - 3 min rest b/w cycles
7 push jerk 185
14 toes 2 bar
250m run.........24:58....Unbroken (subtract rest: 18:58)
Sunday, February 13, 2011
WOD 2/14/11
AMRAP 15 min
15 push press 95/65
30 double under
Coaches WOD
7:00
5,000m row @ moderate pace 20:22
3:00
6x3 Front squat
-then-
"Elizabeth"
21-15-9
Squat Clean 135
ring dip.................3:57 PR
rest 3 min
Complete 5 Sets
10 kb swing 70
10 wall ball
60 sec rest
15 push press 95/65
30 double under
Coaches WOD
7:00
5,000m row @ moderate pace 20:22
3:00
6x3 Front squat
-then-
"Elizabeth"
21-15-9
Squat Clean 135
ring dip.................3:57 PR
rest 3 min
Complete 5 Sets
10 kb swing 70
10 wall ball
60 sec rest
Thursday, February 10, 2011
WOD 2/11/11
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
Coaches WOD
7:00
5,000m row @ moderate pace
3:00
HSPU: 10 reps unbroken x 10: 1 min rest B/w sets
2min rest
Chest to bar pullup: 20 reps unbroken X 5: 2min rest B/w sets
2min rest
Toes 2 Bar: 20 Reps unbroken x 5: 2min rest B/w sets
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
Coaches WOD
7:00
5,000m row @ moderate pace
3:00
HSPU: 10 reps unbroken x 10: 1 min rest B/w sets
2min rest
Chest to bar pullup: 20 reps unbroken X 5: 2min rest B/w sets
2min rest
Toes 2 Bar: 20 Reps unbroken x 5: 2min rest B/w sets
Wednesday, February 9, 2011
WOD 2/10/11
5:45 and 6:30am classes cancelled! 8:30, 12:15, 4:30, and 5:30 as usual!
WOD
3 rounds
30 kb swing 53/35
30 box jump 20"
Coaches WOD
10:00
4 Unbroken Muscle Up a min for 10min
3:00
3 Rounds
10 OH squat 135
10 Burpee
15 box jump
rest 3 min
3 Rounds
15 OH squat 115
10 Burpee
15 Box jump
rest 3 min
3 Rounds
20 OH squat 95
10 Burpee
15 box jump..........21:21 (subtract 6 min rest 15:21. - All rounds Unbroken
WOD
3 rounds
30 kb swing 53/35
30 box jump 20"
Coaches WOD
10:00
4 Unbroken Muscle Up a min for 10min
3:00
3 Rounds
10 OH squat 135
10 Burpee
15 box jump
rest 3 min
3 Rounds
15 OH squat 115
10 Burpee
15 Box jump
rest 3 min
3 Rounds
20 OH squat 95
10 Burpee
15 box jump..........21:21 (subtract 6 min rest 15:21. - All rounds Unbroken
Tuesday, February 8, 2011
Monday, February 7, 2011
WOD 2/8/11
AMRAP 15min
150m Run
25 Pushup
30 Situp
Coaches WOD
7:00am
2,000m row Hold pace below 1:45.
3:00
5x3 Push jerk 185, 225, 245, 245/2, 225
5 sets max rep ring handstand pushup - 10, 8, 5, 5, 5.
-then-
5 Rounds
10 push press 165
20 pullup
250m run........11:12.....All rounds Unbroken
150m Run
25 Pushup
30 Situp
Coaches WOD
7:00am
2,000m row Hold pace below 1:45.
3:00
5x3 Push jerk 185, 225, 245, 245/2, 225
5 sets max rep ring handstand pushup - 10, 8, 5, 5, 5.
-then-
5 Rounds
10 push press 165
20 pullup
250m run........11:12.....All rounds Unbroken
Sunday, February 6, 2011
WOD 2/7/11
3 Rounds
15 Power Clean 135/95
30 Wall Ball
Coaches WOD
7:00am
10x3 Front Squat
3:00
5x3 Power Clean 225
-then-
3 Rounds
7 Squat clean 155
14 kb swing 70
21 Double Under
rest 3min
Complete 3 cycles..........22:49.....rest subtracted...16:49...All rounds Unbroken
15 Power Clean 135/95
30 Wall Ball
Coaches WOD
7:00am
10x3 Front Squat
3:00
5x3 Power Clean 225
-then-
3 Rounds
7 Squat clean 155
14 kb swing 70
21 Double Under
rest 3min
Complete 3 cycles..........22:49.....rest subtracted...16:49...All rounds Unbroken
Thursday, February 3, 2011
WOD 2/4/11
3x5 Back Squat
-then-
Five rounds for time of:
10 Toes to bar
15 Pushup
20 Box jumps, 24" box
Coaches WOD
3 Rounds
10 Hang Squat Snatch 135
15 Box jump 20"
150m Run
2 min rest
Complete 3 cycles..............22:53.....(subtract 4 min rest....18:53)
.....first 2 cycles Unbroken....broke snatches on 2nd and 3rd round of last cycle.
-then-
Five rounds for time of:
10 Toes to bar
15 Pushup
20 Box jumps, 24" box
Coaches WOD
3 Rounds
10 Hang Squat Snatch 135
15 Box jump 20"
150m Run
2 min rest
Complete 3 cycles..............22:53.....(subtract 4 min rest....18:53)
.....first 2 cycles Unbroken....broke snatches on 2nd and 3rd round of last cycle.
Wednesday, February 2, 2011
WOD 2/3/11
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters
Coaches WOD
7:00am 5,000m row @ moderate pace 20:22
3:00pm
5x3 push jerk - 185, 205, 225, 245(PR), 245 (PR)
-then-
Amrap 30min
10 Push press 135
Heavy prowler push 20m
150m Run.................16 rds + 10 + prowler push....Unbroken
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters
Coaches WOD
7:00am 5,000m row @ moderate pace 20:22
3:00pm
5x3 push jerk - 185, 205, 225, 245(PR), 245 (PR)
-then-
Amrap 30min
10 Push press 135
Heavy prowler push 20m
150m Run.................16 rds + 10 + prowler push....Unbroken
Tuesday, February 1, 2011
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