Sunday, December 30, 2012

December 30 2012


Emotm 8
2 Hang snatch
Emotm 5
1 Power snatch
Emotm 8
2 Hang clean and jerk
Emotm 5
1 Squat clean and jerk
 
January Challenge WOD
AMRAP 13
1 Deadlift 315/205
22 Thrusters 95/65
Post video links to comments by January 20th
 

Saturday, December 29, 2012

December 29 2012

4 rounds for Time:

12 Power Snatch 115
Run 400 M
12 Push press 115

December 28 2012

3 Round for time:

30 Wallballs
15 Power cleans
5 Pullups

Rest 4 Minutes then

Strict Press

5x5

December 27 2012

Rest Day

Wednesday, December 26, 2012

December 26, 2012


Victoria

5 Rounds for Time:

10 Thrusters 95/65
14 Box Jumps 24/20
12 SDHP 95/65
12 Burpees
27 KB Swings 53/35



Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12
She was 27 years old.
She was a Crossfitter and a true hero.



Tuesday, December 25, 2012

December 25 2012


15 minute AMRAP:

21 sit-ups
14 overhead squats 115/75
7 HSPU

Monday, December 24, 2012

December 24,2012

Bench Press 
5-5-5-5-5 

Overhead Squat 
3-3-3-3-3-3-3 

Clean 
1-1-1-1-1-1-1

Friday, December 21, 2012

December 21, 2012

Tabata sets of:

Sprint
High Knees
Airsquats

Repeat 3 Times

Thursday, December 20, 2012

December 20, 2012

Rounds of 10,9,8,7,6,5......1 of:

Burpee
Overhead KB swing
Deadlift 255#

Tuesday, December 18, 2012

December 18, 2012

The Chief

5 rounds of 3 Min AMRAP of:

3 Power Cleans
6 Pushups
9 Squats

Rest 1 minute between rounds 

Friday, December 14, 2012

December 14, 2012

"Diane"

21-15-9 for Time:

Deadlift 225#
Handstand Pushups

Thursday, December 13, 2012

December 13, 2012

4 Rounds for Time:

Run 200M
21 Kb swings 53#
12 Pullups
21 Kb Push Press 36# Each arm

Wednesday, December 12, 2012

December 12, 2012

Rounds of 50-35-20 for time of:

Double Unders
Wallballs
Pullups

Tuesday, December 11, 2012

December 11, 2012

12 Min AMRAP of:

6 Deadlifts (225)
9 Overhead squats (115)
12 Ring Pushups

Thursday, December 6, 2012

December 6, 2012

"Elizabeth" 

21-15-9 for time of:

Cleans 135#
Ring dips

* Rest 3 Minutes then run 8x200M sprints with 200m jog in between 

Wednesday, December 5, 2012

December 5, 2012

Work Up to establish a 3 rep max of:

3-3-3-3-3-3-3-3-3-3
Thrusters

3-3-3-3-3-3-3-3-3-3
Deadlifts

Tuesday, December 4, 2012

December 4 2012

"Cindy"

Amrap in 20 Minutes of:

5 Pullups
10 Pushups
15 Squats

Monday, December 3, 2012

Saturday, December 1, 2012

December 1, 2012

For Time :

5 Overhead squats 135#
Run 800M
4 Overhead Squats 135#

Run 400M
3 Overhead Squats 135#5 
Run 300M

2 Overhead Squats 135#5 
Run 200M
1 Overhead Squats 135#5 
Run 100M



Each overhead squat round begins with one snatch

Friday, November 30, 2012

November 30, 2012

5 Sets for max load


3 Power Cleans
3 Front Squats
3 Push Jerks

Rest as much as needed between sets but increase load each set.

Wednesday, November 28, 2012

Tuesday, November 27, 2012

November 27 2012

Every minute on the minute perform 1 of the following for 20 minutes:

Odd Minutes - 2 Rope Climbs
Even Minutes - 3 squat snatch @ 70% of 1 rep Max

Monday, November 26, 2012

November 26, 2012

Complete For Time:

Run 1 Mile
20 Front squats 135#
20 Box Jumps
20 Overhead walking lunges 45#
20 Box Jumps
20 Front squats 
Run 1 mile 

Wednesday, November 21, 2012

November 21 2012

Rounds of 50,40,30,20,10 for time of:

Deadlift 135#
WallBall 20#
Bench 75#

Tuesday, November 20, 2012

November 20, 2012

"The Chief"

5 - 3 Minute amraps of:

3 Power Cleans 135#
6 Pushups
9 Squats

*Rest 1 Minute Between rounds 

Monday, November 19, 2012

November 19, 2012

2 Rounds of the following stations for 45 secs on 30 secs off:

SDHP 70# KB
Knee Raises
Jump rope
Leg Extensions
AB Ball Pushups
Sprint
Push Press 95#
Med Ball toss 20#
Med ball Jackknives 10#
Clean and Jerk 115#
Incline DB press 40#
Skull Crushers 65#
DB Curls 30#
Box Jumps
Decline Situps
Pullups
Shrugs 135#

November 18, 2012

Rest Day

November 17, 2012

7 Min AMRAP of ladder up 

Thrusters (135#)
Toes to bar

Friday, November 16, 2012

November 16 2012

OverHead Squat

2-2-2-2-2-2-2-2-2-2

Work up to establish your 2 rep Max 

Thursday, November 15, 2012

November 15, 2012


5 Min AMRAP
6 Back Squat (Body weight)
12 box jump

Rest 1 Minute

5 Min AMRAP
6 Wallball (20#)
12 Pushups

Rest 1 Minute

5 Min AMRAP
6 Kb Swing (72#)
12 Air squat

Tuesday, November 13, 2012

November 13, 2012

Rounds of 21-15-9 for time of:

Overhead squat (115#)
Kb Swing (72#)

Monday, November 12, 2012

November 12, 2012

"Badger"

3 Rounds for Time:

30 Squat Cleans (95#)
30 Pullups
Run 800M 

Sunday, November 11, 2012

Friday, November 9, 2012

November 9, 2012

4 Rounds for time:

15 Box Jumps
50 Meter farmer walk with 80LB dumbells
15 Jumping air squats
50 Meter farmer walk with 80LB dumbells
15 Pullups
50 Meter farmer walk with 80LB dumbells

Thursday, November 8, 2012

November 8, 2012

3 Rounds for Time:

9 Deadlift (225)
12 Wallball (20)
15 Overhead Squat (115)

*GO HARD AND FAST

Wednesday, November 7, 2012

November 7, 2012

For Time:

135 pound Power clean and jerk, 10 reps
Legless Rope climb 2 ascent
135 pound Power clean and jerk, 8 reps
Legless Rope climb 4 ascent
135 pound Power clean and jerk, 6 reps
Legless Rope climb 6 ascent
135 pound Power clean and jerk, 4 reps
Legless Rope climb 8 ascent
135 pound Power clean and jerk, 2 reps
Legless Rope climb 10 ascent

*Scale power clean weight as needed (roughly 70% of 1 rep max)

Monday, November 5, 2012

November 5, 2012



For time:

100 Burpees
1 Mile run
80 Squats
800m Run
60 Pullups
600m Run
40 Toes to Bar
400m Run
20 HSPU
200m Run

Sunday, November 4, 2012

Saturday, November 3, 2012

November 3,2012

Every minute on the minute for 15 minutes:

3 squat cleans (135)

Rest 2 minutes then 

3 sets of 10 Ghd situps with one minute rest between sets.


Friday, November 2, 2012

November 2, 2012

"Bro Session"

Strict Press 
5-5-5-5-5

Push Press
3-3-3-3-3

Push Jerk
1-1-1-1-1

* Plenty of rest between sets to establish max loads by end of each set of 5

Wednesday, October 31, 2012

October 31, 2012

3 Rounds for time:

20 Front squats (135)
Run 400M 
Rest 1 Minute

Tuesday, October 30, 2012

October 30, 2012


"Filthy Fifty"

For Time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, October 29, 2012

October 29, 2012


"State of Emergency"

5 min AMRAP of:
12 DB Thrusters (30Lb)
1 - Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of
12 Clean and Jerks (115LB)
1- Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of
12 Burpee Pullups
1 - Fireman Carry 100 Meters




* 100 Meters is 3 times down and back in wrestling room but if you are hardcore take it outside and do it in the hurricane

Saturday, October 27, 2012

October 27, 2012

Rounds for time of 15,12,9,6,3 of: 

Wallball (20) 
Pushup 
2,3 punch combo 

* Overhead walking lunge with the wallball 20 steps in between rounds

* Punch combo on focus mitts or a heavy bag

Friday, October 26, 2012

October 26, 2012


Rounds of 21-15-9 for time of:


Deadlift (315)*
Box Jump 30"


Rest 3 Minutes then:

Run 1 mile for time

*Scale as needed







Previous workouts here: http://dbwods.wordpress.com/

October 24, 2012


5 Rounds For Time:


12 Push Press (95LBS)
300M Run
8 Overhead Squat (95LBS)

WOD DEMO

October 22, 2012


5 Rounds for Time of:



6 - 185Lb Front squat
8 - Pullups
10 - 70Lb KB SDHP

October 19, 2012


5 rounds For Time:


400m run
6 rope climbs
20 burpees

October 17, 2012


"Top Gun"



20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Every minute that passes stop and complete 4 burpees
* use 95LBS