01/30/2013

I. 500m Row
3 x 10 Squats/10 PVC Rollouts

II. Loredo
6 x
24 Squats
24 Push ups
24 Lunges
400m Row
Time: 34:37

III. Stretch

01/29/2013

I. Annie
50-40-30-20-10
Double Unders
Sit ups
(I will master double unders one of these days)

II. 5 x 3 Front Squats (100#)

III. AMRAP 10 minutes
1 Box Jumps
2 KB Swings
3 Wall Balls
Add 1 rep each round

IV. Stretch

01/28/2013

I. 500m Row
3 x 10 Squats/10 PVC Rollouts/10 Push ups

II.
30 HSPU
40 Pull ups
50 KB Swings (16kg)
60 Sit ups
70 Burpees (unbroken)
Time: 19:20

III. Stretch

01/27/2013

I. 100 jumps ropes
10 Squats/10 PVC Rollouts/10 Lunges

II. With a partner, one person working at a time, both need to complete the movement before switching.
7 min AMRAP
max pull ups
10 KB Snatches (16kg)
Rest 3 minutes
7 min AMRAP
max push ups
10 Squat Cleans (65#)
Rest 3 minutes
7 min AMRAP
max toes to Bar
10 Deadlifts (135#)

III. 50 sit ups

01/24/2013

I. 3 x 100 jump ropes
10 Lunges
15 Squats
10 Burpees

II. Front Squat 5 x 3 (95#)

III. 21-15-9
Push Press (65#)
Box Jumps
KB Swings
Time: 8:40

01/23/2013

I. 500m Row
3 x 10 Squats/Lunges/Push ups

II. 2 min max effort double unders
REST 1 minute
AMRAP 12minutes
10 Clean and Jerks (75#)
10 Push ups
30 Sit ups
2 min max effort double unders

III. Stretch

01/22/2013

I. 3 x
100 Jump ropes
10 Push ups
15 Squats
10 Lunges

II. Deadlifts 5 x 5 (155#)

III. Death by Clean (95#)

IV. Stretch

01/21/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 3 x
15 Snatch L 30#
15 GHD Sit ups
15 Snatch R
15 Toes to Bar (mod)
Time: 11:00

III.
100 Jump Ropes
50 Sit ups

01/21/2013

I. 750m Row
3 x 10 Squats/Mt. Climbers/PVC Rollouts

II. "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Time: 32:02

III. Stretch

1/20/2013

Here are the muscles you work when you’re planking. Great picture for anyone who hates planks to show what they are really working! Love planks even more now!

01/20/2013

I. 3 x
100 Jump Ropes
10 Burpees
15 Squats
5 Pull ups

II. 500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time: 5:45

III. Partner WOD
100 Curits Ps (65#)
1 = Power Clean, Lunge Right, Lunge Left, Push Press
One person working at a time.

01/19/2013

I. 750m
10 Squats/PVC Rollouts/Lunges

II. Filthy Fifty
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Lunge Steps
50 Knees to Elbow
50 Push Press
50 Back Extension
50 Wall Balls
50 Burpees
50 Double Unders
Time: 34:00 (sucky time)

III. Stretch/Walk at the Dog Park

01/17/2013

I. 500m Row
40 Squats/30 Sit ups/20 Push ups

II. Deck of Cards
Hearts = KB Swings
Spades = Cleans (75#)
Clubs = Sit ups
Diamonds = Burpees

III. Stretch

01/15/2013

I. 500m Row
3 x
100 Jump Ropes
10 Burpees
15 Squats
10 Lunge steps

II. OHS 3-2-1-1-1 75#

III. AMRAP 15 minutes
6 Wide Grip Deadlifts
4 Hang Power Snatches
2 OHS (45#)
Rounds = 13

01/14/2013

I. 750m Row
3 x 10 Squats/Lunges/PVC Rollouts

Tabata 20:10 x 2
Push ups
Plank Holds
Sit ups
Squats

II. WOD
15 Pull ups
50 Jumping Squats
30 Wall Balls
12 Pull ups
40 Jumping Squats
20 Wall Balls
9 Pull ups
30 Jumping Squats
10 Wall Balls
Time: 14:42

III. Stretch

01/13/2013

I. 500m Row
10 Squats/10 PVC Rollouts/10 Lunges

II. Partner WOD
Split work with partner but EMOTM stop and do 5 burpees

50 Box jumps
50 KB Snatches (35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35#)
50 Good Mornings
50 Wall Balls
50 Double Unders
Time: 30:00

01/10/2013

I. 500m Row
3 x 10 Squats/PVC Rollouts/Lunges

II. Partner WOD
2000m Row each person must row 1000m
Each person must complete
30 Wall Balls
30 Ground to Overhead (65/95#)
30 Push Press (65/95#)

1000m Row each person must row 500m

Each group is given a 45# plate, plate must not touch ground the whole workout. 15 burpee penalty every time the weight touches the ground before proceeding.

Time: 33:45

01/08/2013

I. 500m Row
2 x 10 PVC Rollouts/10 Squats

II. Clean and Jerk
5-4-3-2-1-1 (110#)

III. Helen (mod)
400m Row
12 Pull ups
21 KB Swings
Time: 13:50

01/07/2013

I. 1000m Row
2 x 10 Squats/10 PVC Rollouts/10 Lunges

II. 21-18-15-12-9-6-3
KB Snatches (30#)
Deck Squats
Time: 19:03

III. Stretch

01/06/2013

I. 4 x
100 jump ropes
10 Burpees
20 KB Swings

II. EMOTM for 20 minutes
6 Squats
6 Push ups
6 Sit ups

III. Stretch

01/05/2013

I. 1000m Row
10 Squats/10 Lunges/10 PVC Rollouts

II. Crossfit Total
Back Squat =135#
Shoulder Press = 105#
Deadlift = 215#
Total = 455

III. 1000m Row
10 Squats/10 Lunges/10 PVC Rollouts

IV. 5 x
10 Toes to Bar (mod)
10 Power Snatches 55#
10 Wall Balls
Time = 13:02

01/03/2013

I. 1000m Row
10 PVC Rollouts/10 Squats

II. 20:10 x 4
Lunges
Jumping Squats
Sit ups

III. Deadlifts
5-4-3-2-1-1-1 (195#)

IV. 20:10 x 4
Push Jerk
Rocking Chairs
Handstand Hold

01/02/2013

I. 750m Row
10 Squats/10 PVC Rollouts/10 Lunge Steps

25m high legs/inch worms/lunges

II. 3 x
10 KB Swings (16kg)
10 KB Squats (high rack position right)
25 m high rack KB carry (right)
10 KB Swings
10 KB Squats (high rack position left)
25 m high rack KB carry (left)
Time: 6:54

III. With a partner
3 x
20 Box Jumps (partner 1)
Partner 2 KB Swings

IV. Stretch

01/01/2013

Happy New Year!

I. 1000m Row
10 PVC Rollouts/10 Squats

II. 3 x
12 Deadlifts (135#)
20 Pull ups (greeen band due to hand)
12 Clean & Jerks (75#)
20 Knees to Elbows (mod)
Time:21:45

III. 500m Row