Workout of the Day

September
18
2014

WOD 9/19/14

Posted by Shane, 7:30 pm

For time:

400m row

rest 5 min, then:

AMRAP in 15 min:

ascending/descending ladder:

10-8-6-4-2 reps of:
HSPU (shoulder press 50% of 1RM)
5-10-15-20-25 reps of:
onto plate burpees

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September
17
2014

WOD 9/18/14

Posted by Shane, 5:58 pm

3 rounds: 15 min

10 hollow rocks
20 ghd sit ups
30 sec hanging L hold

then,

For Time:

30 box jumps #24/20 (no step ups for RX) masters can step up
30 alt sit ups
30 kb swings #70/53 masters #53/35
30 mb sit ups #20/14
30 box jumps
30 alt sit ups
30 kb swings
30 mb sit ups

20 min strict time limit

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September
16
2014

WOD 9/17/14

Posted by Shane, 6:15 pm

20140917_192101
Take 10 min to establish 1RM split jerk (from rack)

with a continuously running clock rest 5 min, then:

AMRAP in 20 min:

400m (40 reps)
30 ground to overhead #95/65 masters #75/45
25 double unders (75 single)
400m run
20 ground to overhead #135/95 masters #95/65
25 double unders
400m run
10 ground to overhead #185/135 masters #135/95
25 double unders
400m run
5 ground to overhead #215/155 masters #165/115
25 double unders

Have bar loaded with appropriate weight and additional weight on side to be loaded as a part of time

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September
15
2014

WOD 9/16/14

Posted by Shane, 7:17 pm

IMG_0881
Front squat
3-3-3-3-3 (85% of 1RM)

then,

AMRAP in 5 min:

5 k2e
10 wall ball #20/14

rest 2 min, then:

AMRAP in 5 min:

5 toes to bar
10 alt front rack lunges #75/55

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September
14
2014

WOD 9/15/14

Posted by Shane, 7:05 pm

IMG_3393.JPG
Bench Press
5-5-3-3-3 (85% of 1RM)

then,

AMRAP in 12 min:

5 c2b pull ups
7 gs push ups (legs can’t touch ground)
9 sit ups

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September
12
2014

WOD 9/14/14

Posted by Shane, 6:40 pm

Open gym 9 – 11 am! Team WOD at 10am! Yoga at 11am!

2 person team wod:

For Time:

1 mile run

150 russian twist #20/14
125 alt partner sit ups #20/14
100 push ups
75 thrusters #95/65
50 burpees
25 ground to overhead #95/65

both must run 1 mile then only one person can work at a time after

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September
11
2014

WOD 9/12/14

Posted by Shane, 5:52 pm

91214
Take 10 min to work on deadlifts and negatives

then,

4 RFT:

250m run
15 deadlifts #155/105 masters #135/85
10 box jumps #30/24 w/ 2 squats on top of box

20 min time limit

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September
10
2014

WOD 9/11/14

Posted by Shane, 7:40 pm

20140911_192420
A big thanks to all the military and law enforcement out there that serves the best country in the world!

Take 15 min to establish 1RM hang clean

then,

AMRAP in 4 min:

9 push press #95/65 masters #75/55
11 hang cleans #95/65 masters #75/55
14 double unders (30 singles)

rest 2 min:

AMRAP in 4 min:

9 push press
11 hang cleans
14 double unders

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September
9
2014

WOD 9/10/14

Posted by Shane, 6:39 pm

91014
3 rounds: (15 min)

10 barbell roll outs #135/95 masters #115/75
20 jackknives
30 plate weighted sit ups #35/25 (hold plate on chest)

then,

For Time:

30 floor chest press #135/95 masters #115/75
30 sit ups
30 kb swings #70/53 masters #53/35
30 barbell push ups
30 alt sit ups
30 lateral barbell jumps
30 ss push ups
30 ghd sit ups
30 kb swings #53/35 masters #35/26

25 min time cap

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September
8
2014

WOD 9/09/14

Posted by Shane, 7:27 pm

IMG_3377
For Time:

400m run
30 strict pull ups
30 burpees
30 toes to bar
400m row
20 c2b pull ups
20 burpees
20 toes to bar
400m run
10 ring muscle ups or 30 pull ups & 15 ring dips (both RX)
10 burpees
10 toes to bar
400m row

40 min time limit

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