Workout of the Day

October
31
2012

WOD 11/1/12

Posted by Shane, 5:14 pm

5 RFT:

400m run
15 pull ups
20 wall ball #20/14

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October
30
2012

WOD 10/31/12

Posted by Shane, 7:34 pm


Come dressed in your costume tomorrow!! Those that do will get something special!!

Happy Birthday Kelly

“Steely”

For time:

buy in:

45 cal row
45 bench press #115/75

then

3 rounds:

10 snatches #95/65
31 mb slams #20/14
67 sit ups

then

cash out:

45 barbell curls #75/45
45 gs push ups

There will be no 5:30pm or 6:30pm classes today but we will have a “Hero” WOD on Saturday at 9:00am!!

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October
29
2012

WOD 10/30/12

Posted by Shane, 8:02 pm

Front squat – 20 min
3-3-3-3-3 (80% of 1rm all sets)

then

AMRAP in 12 min:

9 squat clean thrusters #95/65
12 toes to bars
15 push ups

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October
28
2012

WOD 10/29/12

Posted by Shane, 4:54 pm



“Filthy Fifty”

50 box jumps #24/20
50 jumping pull ups
50 kb swings #35/26
50 lunges
50 k2e
50 push press #45/35
50 back extensions
50 wall ball #20/14
50 burpees
50 double unders (200 single)

*Compare to 2/14/12

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October
25
2012

WOD 10/26/12

Posted by Shane, 5:31 pm


squat snatch
5-3-3-1-1 (record 1 rep max)

then,

AMRAP in 12 min:

3 squat snatch #95/65
9 gs push ups
12 wall ball #20/14

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October
24
2012

WOD 10/25/12

Posted by Shane, 5:13 pm


split jerk
3-3-3-3-3 (record max set)

then,

For time:

21-15-9 reps

shoulder press #95/65
bar facing burpees
pull ups

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October
23
2012

WOD 10/24/12

Posted by Shane, 7:48 pm


3 rounds:

20 plank ups
25 sit ups
30 russian twist #35/25

then,

3 RFT:

10 power cleans #135/95
20 ghd sit ups
30 kb swings #53/35
400m run
3 rope climbs (can be performed anytime)

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October
22
2012

WOD 10/23/12

Posted by Shane, 8:01 pm


Back squat
3-3-3-3-3 (85% of 1RM all 5 sets)

then

AMRAP in 10 min:

10 squats
20 double unders (75 singles)

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October
21
2012

WOD 10/22/12

Posted by Shane, 4:22 pm

“FIGHT GONE BAD”

3 rounds:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You can start at any station but each round start at the next station down. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)#14 girls
Sumo deadlift high-pull: 75 pounds (Reps)#55 girls
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)#55 girls
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
We will perform in 2 heats, 1 as encourager and one as competitor

*compare to 2/27/12

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October
18
2012

WOD 10/19/12

Posted by Shane, 5:44 pm


Bench press
5-5-5 (80% of 1 rep max)

Then,

AMRAP in 15 min:

6 kb swings #70/53
9 ring push ups
12 pistols (6 each leg)

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