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Archive for May, 2012

Workout of the Day: Thursday 5-24-2012

WOD 1: AMRAP 15:00

  • Run 200m with plate (45/25)
  • 20 Sit Ups (with plate)
  • 20 Lunges (with plate)

WOD 2: 30 reps for max total weight: Shoulder to Overhead (use racks, Max 15:00)





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Workout of the Day: Wednesday 5-23-2012

WOD 1: Complete for time:

  • 1000m Row
  • 50 Overhead Squats (95/65)
  • 50 Burpees (Jump over bar)

WOD 2: Tire Flips outside! 3 x 60m





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Workout of the Day: Tuesday 5-22-2012

WOD 1: 30 Snatches for max total weight (15:00)

 

WOD 2: AMRAP 15:00

  • 15 Wall Ball (20/15)
  • 15 Toes to bar
  • 15 Double Unders

 





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Workout of the Day: Monday 5-21-2012

Regular WOD: Complete for time:

  • 50 Clean Thrusters (95/65)
  • 50 Pull Ups
  • 50 Push Ups
  • 50 Burpees
  • 50 Sit Ups
  • 50 Kettlebell Swings (53/35)
  • 50 Double Unders
  • 50 Lunges

 

Advanced WOD: “Brents Birthday WOD”

  • 1: 21-15-9 reps for time of

    • Clean Thrusters (95/65)
    • Muscle Ups

  • 2: 26 each of the following:

    • 26 Burpees
    • 26 GHD Sit Ups
    • 26 Kettlebell Swings (70/53)
    • 260 Double Unders

Notes: Record time for each WOD (yup, there is 2 up there), no rest between. Max time limit = none. Sub 2 x pull ups and 2 x dips for muscle ups.





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Workout of the Day: Sunday 5-20-2012

WOD: “Murph Training” Complete for time:

  • Run 2 miles
  • 100 Push Ups
  • 50 Pull Ups
  • 75 Squat Jumps (onto a 20″ box)

 

A: Run 1 mile, 60-30-30 B: Run 1.5 Miles, 75-40-50 C: Rx E: + weight vest





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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