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Daily WOD

19
Jan

1.20.10 WEDNESDAY "WINTER THROWDOWN WO #2" 5 Rounds of: 5 Thrusters… 95 pounds 10 Burpees Then: 30 Pull Ups For Time Post time and load...
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18
Jan

1.19.10 TUESDAY "WINTER THROWDOWN WO #1" 250m Row 40 KB Swings…53 pounds 500m Row 30 KB Swings…53 pounds 750m Row 20 KB Swings…53 pounds 1000m...
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17
Jan

1.18.10 MONDAY "THE BADGER" 3 Rounds for time of: 30 Squat Cleans…95 pounds 30 Pull Ups 800m Run Post time and load to comments Strength/...
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16
Jan

1.16.10 SATURDAY Skill:  Hanging Squat Cleans Strength:  Hanging Squat Cleans 3…3…3…3…3 Metcon: "THE ART OF" 10…9…8 of: DB Thrusters…45 pounds/ Deadlift… 225 pounds then:  400m...
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14
Jan

1.15.10 FRIDAY Strength:  OHS (Overhead Squats)  4…4…4…4…4 SKill:  OHS Metcon: "BLACK N BLUE"  AMRAP 8min (BLACK) 5 Burpees 10 KB Swings… 53/35 pounds 3min Rest...
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12
Jan

1.13.10 WEDNESDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Never give up! Post time to comments...
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11
Jan

1.12.10 TUESDAY Strength:  Back Squat  7…7…7…7 Skill:  Clean n Jerk Metcon: "GRACE" 30 Reps 135 pound Clean n Jerk For Time Post time and load...
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10
Jan

1.11.10 MONDAY Metcon: "DEADLIFT BONANZA" 5 Rounds for time of: 5 Deadlifts… 275 pounds 10 Burpees *compare your times to 10.31.09* Post time and load...
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8
Jan

1.9.10 SATURDAY Strength:  Shoulder Press 7…7…7…7…7 Skill:  Clean N Jerks Metcon: "Life" Run 1 Mile 45 Wall Balls Bike 1 Mile 40 Deadlifts… 155 pounds...
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7
Jan

1.7.10 FRIDAY Strength:  Weighted Pull Ups  8…7…6…5…4…3 Auxiliary:  5K Run Skill:  Double Unders Metcon: "GONE IN 30 SECONDS" 3 Rounds of: 30sec Push Ups Rest (30sec)...
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5
Jan

1.6.10 WEDNESDAY Strength:  Deadlift  3…3…3…3…3 Skill:  Single arm CnJ Auxiliary:  30…20…10  GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95...
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4
Jan

1.5.10 TUESDAY Strength:  Hang Cleans 6…5…4…3…2…1 Skill:  Thrusters Auxiliary:  2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3...
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3
Jan

1.4.10 MONDAY Strength:  Front Squats  5…5…5…5…5…5…5 Auxiliary:  3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air...
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1
Jan

1.2.10 SATURDAY Strength:  Clean n Press 3…3…3…3…3…3 Skill:  HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary:  100 GH...
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30
Dec

12.31.09 THURSDAY Strength:  DB Bench Press 8…8…8…8…8 Skill:  OHS (overhead squats) Metcon (Metabolic Concentration): "HAPPY NEW YEAR 2010" 5 Rounds for time of: 20 Pull Ups/...
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29
Dec

12.30.09 WEDNESDAY Strength:  Weighted Dips 5…5…5…5…5 then SDLHP 5…5…5…5…5 Skill:  Ring Dips then "Cuddle Kitty" 21…15…9 of: Pull Ups/ "Kitten-puppy-babybunnies" 95 pounds   Post time and...
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27
Dec

12.28.09 MONDAY "Tabata Barbells" 1)  Tabata Deadlift 1 1/4 Bodyweight Rest 3 minutes 2) Tabata Hang Clean 3/4 Bodyweight (Squat catch the bar) Rest 3...
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25
Dec

12.26.09 SATURDAY   Strength:  Deadlift  3…3…3…3…3…3 Backsquat  3…3…3…3…3…3 Pull Ups  5…4…3…2…1   Skill:  Double Unders   Auxiliary:  GH Sit Ups/ Sit Ups   12/24…10/20…8/16…6/12…3/6
23
Dec

12.24.09 THURSDAY "X-MAS EVE" 100 Sit Ups 100 Push Ups 100 Air Squats 100 Burpees For Time X-mas Pukie Note:  Happy holidays everyone!  I'm looking...
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22
Dec

12.23.09 WEDNESDAY 15/1…14/2…13/3…12/4…11/5 of: SDLHP… 115 pounds/ Push Press… 115 pounds 21 Pull Ups 10/6…9/7…8/8…7/9…6/10 of: SDLHP… 115 pounds/ Push Press… 115 pounds 15 Pull...
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21
Dec

12.22.09 TUESDAY 15…10…5 155 pound Squat Clean/ Ring Dips For Time  Ahhh… That'd be nice  Post time and load to comments Skill:  Handstands Auxiliary:  5K...
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20
Dec

12.21.09 MONDAY "HELL MINUTE" AMRAP (as many reps as possible) in 1 minute of: 1. BW Bench Press/ 2. Sit Ups/ 3. Air Squats/ 4. Pull Ups/...
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19
Dec

12.20.09 SUNDAY "SHOVEL SNOW" AMRAP 24 hours Begin with your own sidewalk, driveway or front stoop.  Shovel as much of somebody else's property as possible!  Shoveling...
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18
Dec

12.19.09 SATURDAY "LOWER-BODY GRINDER" 3 Rounds for time: 20 Walking Lunges… 25 pounds 20 Front Squats… 95 pounds 20 Box Jumps… 30" Box 20 DB...
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17
Dec

12.18.09 FRIDAY REST DAY Note:  Use these rest days to make up any missed WOD's.  I will be availiable at 7pm for anyone who wants to work on...
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16
Dec

12.17.09 THURSDAY "BLITZ" AMRAP 3min couplet of: 3 Snatches… 115 pounds/ 3 Burpees Recover 5min AMRAP 3min couplet of: 2 Hang Cleans… 115 pounds/ 2 Push...
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