Rest Day
or
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
31 March 2010
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
or
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
Post loads to comments.
or
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
Monday, March 29, 2010
30 March 2010
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Sunday, March 28, 2010
29 March 2010
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments.
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments.
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Saturday, March 27, 2010
Friday, March 26, 2010
27 March 2010
Thruster 3-3-3-3-3-3-3
Post loads to comments.
or
400 meter Walking lunge
Post time and number of steps to comments.
Post loads to comments.
or
400 meter Walking lunge
Post time and number of steps to comments.
Thursday, March 25, 2010
26 March 2010
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post time to comments.
or
Three rounds for time of:
Row 500 meters
Knees to elbows 21 reps
Post time to comments.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post time to comments.
or
Three rounds for time of:
Row 500 meters
Knees to elbows 21 reps
Post time to comments.
Wednesday, March 24, 2010
25 March 2010
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
or
"Chelsea"
Each minute on the minute for 30 minutes complete:
5 pull ups
10 push ups
15 squats
Post results to comments.
Post loads to comments.
or
"Chelsea"
Each minute on the minute for 30 minutes complete:
5 pull ups
10 push ups
15 squats
Post results to comments.
Tuesday, March 23, 2010
Monday, March 22, 2010
23 March 2010
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Sunday, March 21, 2010
22 March 2010
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Saturday, March 20, 2010
21 March 2010
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Friday, March 19, 2010
Thursday, March 18, 2010
19 March 2010
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
or
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
or
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Wednesday, March 17, 2010
18 March 2010
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091120.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Post loads to comments.
Compare to 091120.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Tuesday, March 16, 2010
17 March 2010
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 090317.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 090317.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Sunday, March 14, 2010
15 March 2010
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments.
or
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments.
or
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Saturday, March 13, 2010
14 March 2010
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 091019.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Post loads and body weight to comments.
Compare to 091019.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Friday, March 12, 2010
13 March 2010
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Post rounds and fractions of rounds completed to comments.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Run 400m
40 Wallball shots, 20 pound ball
Post rounds and fractions of rounds completed to comments.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Thursday, March 11, 2010
Wednesday, March 10, 2010
11 March 2010
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Post time to comments.
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Post time to comments.
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Tuesday, March 9, 2010
10 March 2010
WEDNESDAY 100310
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 050303.
or
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 050303.
or
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Monday, March 8, 2010
09 March 2010
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment
Sunday, March 7, 2010
Saturday, March 6, 2010
07 March 2010
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
or
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
7 Squat Snatch (95lbs)
9 Box Jumps (20")
Post rounds to comments.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
or
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
7 Squat Snatch (95lbs)
9 Box Jumps (20")
Post rounds to comments.
Friday, March 5, 2010
06 March 2010
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
or
"The Corps"
Five rounds for time of:
400m run
25 Pull-ups
*This is WOD 3 from the AL/TN/MS Sectional*
Post time to comments.
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
or
"The Corps"
Five rounds for time of:
400m run
25 Pull-ups
*This is WOD 3 from the AL/TN/MS Sectional*
Post time to comments.
Thursday, March 4, 2010
05 March 2010
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Wednesday, March 3, 2010
04 March 2010
Rest Day
or
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
or
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Tuesday, March 2, 2010
03 March 2010
Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Post loads to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, March 1, 2010
02 March 2010
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618.
or
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618.
or
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Subscribe to:
Posts (Atom)
