15 Chest to bar Pull-upsIf 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, etc. 4-5-13: Jerk from the shoulders 5 x 5 then: 3 minute AMRAP 5 Burpees 5Wallballs 20/16 rest 3 minutes then: 3 minute AMRAP 5 Power clean 135/105 5 Knees to elbows rest 3 minutes then: 3 minute AMRAP 5 Deadlift 135/105 5 Pushup 4-4-13: Row 500m Run 400m 4 rounds then immediately do 50 situps 4-3-13: 3 x 10 Snatch pulls 96/65 then: 1 Rope climb 10 Box jumps 10 Plyo pushups 50 Double unders or 200 singles 5 rounds for time 4-2-13: 25 Slamballs 30/20 50 Situps Run 800m 2 rounds for time 4-1-13: April Fools! Find your 1 RM Clean and Jerk then:50 HR Pushups then: 3 minutes max effort air squats 3-29-13: 1 Rope climb 3 Muscle ups 5 Box jump overs 20/18 7 Hand stand pushups on the box 9 Seated leg raise 5 rounds for time 3-28-13: 10 Medball cleans 7:00 pm Mobility: Front squat with focus on wrists and shoulders. 20 Situps 10 rounds then immediately after 50 pushups 3-27-13: 5×3 Strict Press Tabata the following – rest 1 minute between movements Row for Cals Push Press 75/53 Lateral bar hops KB Swings 53/35 3-26-13: 12-9-6-3 7:00 pm lifting class: Snatch Deadlift 225/165 Burpees Chest to bar pullups 3-25-13: Bench press – Find your 1 rep max then: Run 1 mile (Sub 2ooom Row if bad weather) 3-23-13: Open WOD 13.3 HAPPY BIRTHDAY DR. E! 12 minute AMRAP of: 150 Wall balls 20/14 90 Double unders 30 Muscle ups 3-22-13: 10 Double unders or 50 singles 10 Sledgehammers (10 each arm) 10 Situps 7 rounds for time 3-21-13: Static holds – 1 minute PLEASE RSVP FOR THE FOOD FEST AFTER THE WOD ON SATURDAY 3/23 Wall sit Plank 6 inch Leg hold ATG (ass to grass) squat: Hold squat at the bottom Waiter hold 35/25 – hold dumbbells or kettlebells overhead 3 rounds 3-20-13: HAPPY BIRTHDAY TO STEFANIE G. 15 Power cleans 95/75 10 Thruster 95/75 5 Bar facing burpees 3 rounds for time then immediately Row 500 m 3-19-13: 5 Turkish getup (5 each arm) 7:00 pm lifting class: Fronts squats and Cleans 5 Manmakers 35/25 5 rounds for time 3-18-13: Snatch 5 x 5 then: EMOTM for 15 minutes 3 Snatch 95/75 5 Box jumps 24/20 3-16-13: Open WOD 13.2 5 Shoulder to overhead 115/75 10 Deadlifts 115/75 15 Box jumps 24/20 AMRAP 10 minutes 3-15-13: 5 Pullups 10 Hand release pushups 15 Kettlebell swings 20 Sit ups 25 Double unders 5 rounds for time 3-14-13: “Grace” 30 Clean and Jerk 135/95 Rest 5 minutes Row 10 minutes for calories 3-13-13: Warmup: Movement prep, hip mobility, shoulder mobility. 10 Overhead Squats 95/65 10 Over and Unders – 18 inches 4 rounds for time 3-12-13: AMRAP in 18 minutes 7:00 pm lifting class: Cleans 3 Push press 95/75 3 Double unders 6 Push press 6 Double unders 9 Push press 9 Double unders increase each exercise on each round by 3….12, 15, 18, etc 3-11-13: 10 Wallballs 20/16 50 Situps 20 Wallballs 40 Situps 30 Wallballs 30 Situps 40 Wallballs 20 Situps 50 Wallballs 10 Situps 3-9-13: Open 13.1 WOD or makeup WODs from the Whole Body Challenge 3-8-13: Open WOD 13.1 sub for snatches: Cleans at weight listed 40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees As many Snatches as possible 210/120 AMRAP 17 minutes 3-7-13: 10 Sledgehammers (10 each arm) 7pm Mobility WOD: Overhead squat, Snatch prep 10 Slam balls 30/20 10 Box jumps 24/20 10 rounds for time 3-6-13: Take 15 minutes to establish a 1 RM back squat – compare and report to a coach if you participated in the challenge Rest 5 minutes then: “Diane” 21-15-9 Deadlifts 225# Handstand pushups 3-5-13: Warm up: Work on rope climbs and double unders 7:00 pm lifting class: 5 x 5 Bench press and Back squat technique then: Complete in any order 200 Double unders 100 Sit ups 50 Wall balls 20/16 25 Pullups – as strict as possible 5 rope climbs 3-4-13: Row 2ooom Rest 5 minutes AMRAP 7 minutes 7 Burpees – Hips completely extended 7 Wallballs 20/16 – must hit target 7 Kettlebell swings 53/35 Compare results to WOD of 1-7-13. If you scaled then you must use same scale now. 3-1-13: We will be doing Fran on Saturday to compare your time from January Row 250m 10 Deadlift 135/95 10 Floor press 10 Floor wipers 10 Toes to bar 4 rounds for time
2-28-13: Warm up: Movement prep and accumulate 3 minutes of 6″ leg hold 7:00 pm Mobility WOD: shoulders
then: 10 Dumbbell lunges 45/25 (5 each leg) 10 Kettlebell swing 53/35 10 Plyo pushups 5 rounds for time 2-27-13: “Grappler’s Circuit” – use same bar for each movement 10 Bent over row 95/65 10 Upright row 10 Push press 10 Good mornings 10 Split squat R/L (5 each leg) 10 Thrusters 10 Straight leg deadlift 1 minute rest between rounds, 6 rounds for time 2-26-13: Slam ball 30/20 Burpees 1, 2, 3…10, 10, 9, 8…..1 2-25-13: Movement Prep warmup 3 x 3 Press 3 x 3 Push press 3 x 3 Push jerk then: Row 1500 m rest exactly 2 minutes Row 500m (sprint!) 2-23-13: “Filthy Fifty” 50 Box jumps 50 Jumping Pullups 50 Walking lunges 50 Kettlebells Swings 50 Knees to elbows 50 Hip extensions 50 Push Press 50 Wall balls 50 Burpees 50 Double unders 2-22-13: Happy Birthday Cory Smyer!! Happy Birthday to Fran Strombotne on 2/23! Establish 1 rep max Back squat then: Cindy 5 Pullups 10 Push ups 15 Squats AMRAP 20 minutes 2-21-13: 30 Manmakers 35/20 rest exactly 5 minutes 50 Burpees 2-20-13: 1 minute max effort Row 1 minute max effort Ring dips/dips 1 minute max effort Flutter kicks Complete these in any order but minute must be continuous. 3 rounds for time, rest two minutes between rounds. 2-19-13: Squat snatch 5 x 5 – See Snatch video from WOD posted 1/24/13 then: 10 Kettlebell cleans 53/35 (5 each arm) 5 Handstand push ups 40 Double unders 5 rounds for time. 2-18-13: 30 seconds on and 30 seconds off times 3 rounds Happy Birthday Chris Mueller!! Max effort: Pushups Pullups Situps Squats Row for calories 2-16-13: 3ooo m Row 200 Double unders 100 Wall ball 20/16 50 GHD Sit ups 25 Hand stand push ups Complete in any rep scheme you choose 45 minute cap 2-15-13: Take 15 minutes to establish a 1 rep max Strict Press Rest exactly 5 minutes then: 15 Calorie Row 20 Slam balls 30/20 15 Hand release Push ups 3 rounds for time resting 2 minutes between rounds 2-14-13: Happy Valentines Day! 7pm Mobility: focus on squats10 minutes of Movement prep WOD A – 15 minutes cap Clean and Press Men 3ooo pounds Women 2000 pounds WOD B – Partner wod 30 Patty cake pushups 40 Weighted situps ( 20 each) 50 Seated twist (25 each direction) 3 rounds for time 2-13-13: Deadlift 10,8,6,4,2 then: 5 Hang snatch 95/65 5 Lateral bar jump burpees AMRAP 12 minutes 2-12-13: EMOTM for 15 minutes 1 Muscle up (sub 3 pullups and 3 dips) 20 Double unders or 40 Singles Rest exactly 5 minutes then Row 1000m 2-11-13: Warmup for 15 minutes working on Double unders, Pistols, Handstand walk then: 5 Pullups – make them challenging!! 10 Box jumps 15 Barbell back squats 6 rounds for time 2-9-13: “Angie” remix 100 Pullups 100 Pushups 100 Situps 100 Squats Can do these in any order and any rep quantity. If going for the leader board must do in order and amount listed. 2-8-13: Clean and Jerk 5 x 5 then: EMOTM for 16 minutes 2 Squat cleans – GO Heavy 5 Burpees 2-7-13: Warm up: 15 minutes of work on Rope climb, Heavy KB Swings (focus on hipdrive), Pistols then: Backwards Fran 9-15-21 Thrusters 95/65 Pullups 2-6-13: Back squat 10, 8, 6, 4, 2: go heavier each round so that your ’2′ rep is about 90% of your 1 rep max then: 50-40-30-20-10 5-4-3-2-1 (each arm) Double unders Turkish getups 44/26 2-5-13: 21-18-15 Sledgehammer (each arm) Slam ball 30/20 Dumbbell push press 45/35 2-4-13: Row 250m Happy birthday Karley “K-Pop” Poplstein 25 Pullups Row 500m 50 Pushups Row 750m 75 Situps Row 1000m 100 Squats 2-2-13: Partner WOD 100 Wall balls 20/16 80 Pullups 60 Deadlift 225/185 40 Box jumps 20 HR Pushups 2-1-13: Take 10 minutes to complete the Movement Prep then: Snatch – 15 minute cap Men 3000 pounds Women 2000 pounds then: Row 1000m 20 Handstand push ups Row 500m 10 Hand stand pushups 1-31-13: 20 Kettlebell Clean and Press 53/35 (10 each arm) 30 Box jumps 24/20 20 Pullups 30 Ball dump 30/20 20 Double unders 3 rounds for time 1-30-13: Establish 1 RM Overhead squat then: 5 Dive bomber pushups 7 Knees to elbows 9 Dumbbell thrusters 35/25 1 Rope climb 5 rounds for time 1-29-13: Row 1000m 20 Hand to hand kettlebell swings 44/26 R0w 500m 30 Hand to hand kettlebell swings Row 250m 40 Hand to hand kettlebell swings 1-28-13: 7 Hang power cleans 75/55 7 Overhead squats 5 Barbell facing burpees 5 Hip extensions AMRAP 20 minutes 1-26-13: 10 Rings dips 20 Pullups 30 Sit ups 40 Hand release Push ups 50 Prisoner squats 60 Flutter kicks 3 rounds for time 1-25-13: Row 500m 20 Weighted (30/20) Step ups 20/16 – two irrigation boxes are 16 inches tall 15 Kettlebell swings 53/35 4 rounds for time 1-24-13: Snatch 3-3-3-3 7 pm Mobility WOD: Rowing and hamstring mobility then: “Annie” 50-40-30-20-10 Double unders Sit ups 1-23-13: 10 Sumo deadlift high pulls 75/55 10 Toes to bar 10 Wall ball 20/16 10 Back extension - See picture below 1 Rope climb 5 rounds for time
Photo: Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.
1-22-13: 20 Medball cleans 20/16 7pm Lifting: Overhead squat
20 Pullups
20 Sit ups
5 rounds for time
1-21-13: Front Squat 1-1-1-1-1-1 HAPPY BIRTHDAY PETYA!!
then: 15 Paralette pushups
15 Hollow rocks
15 Superman
5 rounds for time
1-19-13: HAPPY BIRTHDAY JOSH JANICEK!
10 Calorie Row
20 Man makers 35/25
30 Pullups
40 Situps
50 Squats
10 Calorie Row
1–18-13 ****STAY TUNED — If we have a couple of inches of snow in the morning we will be cancelling the 6am Boot camp and 7 am WOD*****
WOD: Take 15 mins to est 1RM Split Jerk
then for time:
100 DU/300SU
40 KB Snatches (20/arm)
50 Barbell Rollouts
60 Box Jumps
100DU/300SU
1-17-13: “AIR FORCE”
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 OHS
20 Front Squat
1-16-13: Hang snatch 5 x 3
then: 3 Deadlifts 185/135
6 Pullups – Strict if possible
9 Slam balls 30/20
6 rounds for time
1-15-13: 15 Burpees 7:00 pm Lifting class: Hang clean
10 Kettlebell swings 53/36
5 rounds for time
1-14-13: “The Chief”
3 Power clean 135/95
6 Push ups
9 Squats
Max rounds in 3 minutes. Rest 1 minute between rounds for a total of 5 rounds
1-12-13: “Fran” WOD 3 for the Whole Body Challenge
21-15-9
Thrusters 95/65
Pullups
1-11-13: 5 Burpees
5 Jump squats
EMOTM for 20 minutes
1-10-13 WHOLE BODY CHALLENGE WOD 2
Take 15 mins to est 1 RM back squat
and then with a partner:
5 Rounds (each – while one parntner completes a round the other rests)
Sprint the Gym floor x4 or if its nice out sprint the parking lot down and back
15 Box Jumps 20/24
10 Walking lunges (5 each leg)- GO HEAVY
1-9-13 CFWU x2 Rounds
Then 2 Rounds ME Push Ups
AMRAMP – 12 Minutes
Hang Power Cleans 95/65
30 Double Unders/90 Singles
**WHOLE BODY WODS – WE WILL BE DOING THE BACK SQUAT ON THURSDAY AND FRAN WILL BE SATURDAY. IF YOU ARE UNABLE TO MAKE THESE DAYS JUST TALK TO A COACH AND YOU CAN DO THEM WHEN YOU HAVE TIME TO COME IN. WE WERE GOING TO DO THE BACKSQUAT TODAY BUT TO MAKE SURE PEOPLE WERE FRESH FOR IT WE MOVED IT TO THURSDAY. YOU ARE WELCOMED TO DO IT TODAY IF THAT WORKS FOR YOUR SCHEDULE***
1-8-12 5×5 Bench Press and then:
15-12-9-6-3
Ball Slams 30/20
DB Push Press 35/25
Barbell Rollouts
1-7-13 2K Row for time
Rest 5 minutes
7 Minute AMRAP
7 Burpees – HIPS MUST BE COMPLETELY OPEN FOR REP TO COUNT
7 Wall Balls 16/20 – BALL MUST HIT RESPECTIVE TARGET
7 KB Swings – 35/53
**THIS IS WOD 1 OF THE CHALLENGE. IF YOU CHOSE TO SCALE WEIGHTS YOU WILL JUST HAVE TO USE THE SAME WEIGHT IN 60 DAYS
1-5-13: 10 Handstand pushups
20 Knees to elbows
30 Burpees
40 Box jumps
50 Dips
60 Pullups
70 Pushups
80 Situps
90 Squats
100 Double unders
1-4-13: 50 Double Unders/100 Singles
30 Ground to overhead
50 Double Unders/100 Singles
30 Shoulder to Overhead
50 Double Unders/100 Singles
RX 135/95
1-3-13: 5 Pullups
10 Wallballs 20/16
15 KB Swings 53/35
AMRAP 20 minutes
1-2-13: “Tabata”
Row for calories
Goblet squats
Sit ups
Kettlebell deadlifts
Flutter kicks
Incline pushups
