September 16, 2011 Friday
As many rounds as possible in 20 minutes of: 400 m Run 15 Supine Ring Rows * Bottom of rings should be at height of box for elevating the feet. No "kip" or saggy hips. Post total rounds.View Results
September 15, 2011 Thursday
5 rounds for time of: 6 Sumo Deadlift High Pulls, 95/65 lbs 6 Burpees 6 Front Squats, 95/65 lbs 6 Kettlebell Swings, 53/35 lbs 6 Hang Power Snatches, 95/65 lbsView Results
September 14, 2011 Wednesday
Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To ElbowsView Results
September 13, 2011 Tuesday
Squat Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
September 12, 2011 Monday
Bottom-to-Bottom Air Squats: 8 x 20 secs / 10 secs 20 secs of work followed by 10 secs of rest for 8 intervals. The 10 secs of rest is spent in the bottom of the Air Squat position. Tabata score is the lowest reps performed in any of the intervals.View Results
Tabata "Bottom to Bottom" Squat then Run 1 mile for time Clock starts for run on rising from last squat! The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immedi
Run 1 mi This is an all out effort for time.View Results
1 Mile Run clock starts for run on rising from last BTB Tabata squat! Quickly record your last round of tabata squats with your coach on the whiteboard and then the coach will reset/start the clock for the mile for everyone. No pause for any other reason!
September 10, 2011 Saturday
Honoring all who were impacted by this tragedy, represented by the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11. For time: 100 Deadlifts, 145/115 lbs 100 Power Cleans, 95/65 lbs 100 Ground-to-Overheads, 65/35 lbs 43 Burpees Men load a 45 lbs pound bar and women load a 15 lbs bar. First plate is 10 lbs, second plate 15 lbs, third plate 25 lbs. Remove the outer plate after the completion of each lift.View Results
Choose a 9/11 Tribute WOD
For time: Row, 2001 m 11 Box Jumps, 36/24 in 11 Thrusters, 125/85 lbs 11 Burpee Pull-up (chest-to-bar)s 11 Power Cleans, 175/120 lbs 11 Handstand Push Ups 11 Kettlebell Swings, 2/1.5 pood 11 Toes To Bars 11 Deadlifts, 170/120 lbs 11 Push Jerks, 110/75 lbs Row, 2001 mView Results
Choose a 9/11 Tribute WOD
September 09, 2011 Friday
Teams of 3 Complete the following two triplets For Time: 1000 m Row 20 Dumbbell Man-Makers (35#/25#) 30 Pull-ups 800 m Run 60 Kettlebell Swings (53/35#) 100 Double Unders Post total time. From CF Centurion * Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1. ** After completing triplet #1 continue to triplet #2 with same format.View Results
September 08, 2011 Thursday
In teams of 2, complete 10 rounds for time of: 12 Deadlifts (225#155#) 50 m Run 20 Tire Sledgehammer Hits (10 reps each side 16#/12#) 50 m Run * One partner works at a time and completes one full round then tags up ** After tag then 2nd partner completes next round while 1st partner recovers *** Continue until completion of 10 total rounds (5 each) Post total time.View Results
September 07, 2011 Wednesday
Teams of 2 20 Minute AMRAP OHS (95/65) 400m Run - one athlete performs OHS - while the other Run 400m - SWITCH exercises once the runner completes the 400m Run - SCORE = # of OHS completed at 20 MinutesView Results
Go heavier than RX only if both partners can.
September 06, 2011 Tuesday
In teams of 2, complete as many rounds as possible in 20 mins of: 10 Row Calories 15 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.View Results
WB: 20#/14#, KB Swing: 53#/35# Sub 100m run if not enough rowers.
September 05, 2011 Monday
time keeper: 400m Run 2 person team, one person runs and the other works on completing Angie, then when the runner gets back they switch and continue where the other teammate stopped. Continue until all reps are completed. For Time: 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats Post total time.View Results
September 03, 2011 Saturday
Teams of 2, complete as many rounds as possible in 31 mins of: 8 Thrusters, 155/105 lbs 6 Rope Climbs, 15 ft 11 Box Jumps, 24/20 in Partner 1 will perform the work listed above. Partner 2 will complete: Sandbag Run, 400 m, 45/25 lbs Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.View Results
Partner up! IF solo then add 400m weighted run at the end of each round and complete 31 min AMRAP.
September 02, 2011 Friday
Tabata Row Rest 1 minute Tabata Air Squat Rest 1 minute Tabata Pike Push-up (floor) Rest 1 minute Tabata Kettlebell Swing (53#/35#) Rest 1 minute The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps. Ex. 6, 20, 10, 10 = 46View Results
September 01, 2011 Thursday
5 rounds for time of: 15 Deadlifts, 185/125 lbs 15 Toes To BarsView Results
Record your best Deadlift 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.View Results
15 Minutes to work up to a 3 Rep Max
August 31, 2011 Wednesday
As many rounds as possible in 15 mins of: 100 m Run 8 Hang Power Cleans (115#/75#) 25 Double Unders 11 Push-up (hand release) Post total rounds.View Results
Happy birthday Don!
August 30, 2011 Tuesday
August 29, 2011 Monday
For time: 50 Box Jumps, 24/20 in 50 Sit-up (abmat)s 40 Box Jumps, 24/20 in 40 Sit-up (abmat)s 30 Box Jumps, 24/20 in 30 Sit-up (abmat)s 20 Box Jumps, 24/20 in 20 Sit-up (abmat)s 10 Box Jumps, 24/20 in 10 Sit-up (abmat)sView Results
August 27, 2011 Saturday
For time: 30 Snatches, 135/95 lbs Use 95 lbs, 65 lbs or broomstick as needed.View Results
Squat or Power
Pick a WOD from the past week: Mon to ThursView Results
Complete Isabel or choose a Girl from this past week that you missed.
August 26, 2011 Friday
5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbsView Results
August 25, 2011 Thursday
August 24, 2011 Wednesday
3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-upsView Results
August 23, 2011 Tuesday
For Time: 1000 m Row 35 Back Squats (95#/65#) 44 Double Unders 35 Push Presses (95#/65#) 44 Box Jump (24"/20") 35 Toes-to-Bars 44 Burpees 800 m Run Post total time.View Results
Happy Birthday Jana and Amanda! Ja-Manda!
August 22, 2011 Monday
21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-upView Results
August 20, 2011 Saturday
As many rounds as possible in 20 minutes of: 400 m Run 5 Power Snatches (135/95 lbs) 15 Pull-ups Post total rounds.View Results
Main Class perform Power Snatch. Adv RX Class perform Squat Snatch.
August 19, 2011 Friday
5 rounds for time of: 10 Ring Dips 12 Pistols (Alternating Legs) 30 Double Unders Post total time.View Results