May 19, 2013 Sunday
May 18, 2013 Saturday
For time: 100 Push Press, 95/65 lbs 100 Front Squats, 95/65 lbs 100 Rows 100 Medicine Ball Sit-up / Throws, 20/14 lbsView Results
With a partner complete these movements in any order. Once you start a movement, you must finish it. Only 1 person working at a time, except for the Med Ball Sit up Throw, which you will throw back and forth to each other. * The row is 100 calories.
May 17, 2013 Friday
Record your best Squat Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
You will have 20 minutes to work on form and technique. Increase load as long as your form looks good.
4 rounds for time of: 2 Rope Climbs 3 Burpees 4 Squat Cleans, 70% 1RM 3 BurpeesView Results
May 16, 2013 Thursday
3 rounds for time of: Row, 500 m 21 Kettlebell Swings, 53/35 lbs Run, 400 mView Results
May 15, 2013 Wednesday
Record your best Overhead Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.View Results
You will have 20 minutes to work on OHS technique and form and to build up to a heavy 3 rep. If your mobility issues are limiting you in the OHS, practice with a PVC or a bar for the first 10 minutes then build up to a heavy 3 rep front squat during the last 10 minutes.
May 14, 2013 Tuesday
Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
You will have 20 minutes to work up to a heavy single. Technique and form is imperative. Do not go heavier if you can not maintain your mid-line.
21-15-9 reps, for time of: Deadlift, 60% 1RM Box Jump, 28/24 inView Results
May 13, 2013 Monday
Complete as many rounds as possible in 20 mins of: 10 Wall Balls, 20/14 lbs 10 Pull-ups 10 Pistols (Alternating Legs)s 10 Kettlebell Snatches, 53/35 lbsView Results
Do C2B Pull ups if you have them. Use a box to modify your Pistols.
May 12, 2013 Sunday
May 11, 2013 Saturday
As many reps in 10 mins as you can of: Row (calories), 50 secs Push Press, 75/55 lbs, 50 secs Box Jump, 24/20 in, 50 secs Kettlebell Sumo Deadlift High-pull, 70/55 lbs, 50 secs Wall Ball, 20/14 lbs, 50 secs Pull-up, 50 secs Jumping Alternating Lunge, 50 secs Bumper Plate Ground To Overhead, 45/25 lbs, 50 secs Rope Climb, 50 secs Tire Flip Jump Through, 50 secsView Results
You will have 50 seconds to get as many reps as possible. You'll then have 10 seconds to rest and rotate to the next station. Your score is total reps.
May 10, 2013 Friday
May 09, 2013 Thursday
5 rounds for time of: 50 Air Squats 50 Double UndersView Results
If you don't have your double unders, do 3x singles.
May 08, 2013 Wednesday
Record your best Jerk 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
You will have 20 minutes to work on Jerk Technique. Keep the bar light; add weight only if your technique is good.
Complete as many rounds as possible in 15 mins of: 10 Push Press, 50% 1RM 10 Box Jumps, 24/20 in 200 RunsView Results
If you don't know your 1RM Jerk, pick a weight that you can do 10 times comfortably.
May 07, 2013 Tuesday
5 rounds for time of: 7 Pull-ups 7 Thrusters, 95/65 lbs 7 BurpeesView Results
A single set of Pull-ups for max reps.View Results
You will have 15 minutes to work on kipping technique and get 1-3 max sets of pull ups.
May 06, 2013 Monday
4 rounds for time of: 15 Hang Snatches, 95/65 lbs 30 Double UndersView Results
Record your best Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
You will have 20 minutes to work on form and technique. Increase load if form looks good. NO Muscle Snatches!
May 05, 2013 Sunday
May 04, 2013 Saturday
For time: 100 Sit-up (medicine ball)s, 20/14 lbs 100 Wall Balls, 20/14 lbs 10 Sprints, 200 m 100 Wall Balls, 20/14 lbs 100 Sit-up (medicine ball)s, 20/14 lbsView Results
May 03, 2013 Friday
5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.View Results
Modify weight to 50% of your Clean or 40% of your 5 RM deadlift from Monday.
May 02, 2013 Thursday
For time: 1000 Jump Rope (Singles)sView Results
Every time your rope stops, do 4 burpees
May 01, 2013 Wednesday
For time: Run, 400 m -- then -- 2 rounds of: 25 Burpees 20 Pull-ups 15 Pistols 10 Kettlebell Swings, 53/35 lbs 5 Handstand Push-ups -- then -- Run, 400 mView Results
April 30, 2013 Tuesday
Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Warm up to a heavy single and then complete the above sets. You're score is total load lifted: (200+165+200+135+200+115=1015 lbs) If you fail an attempt or fail to complete all the reps (no putting the bar down), that set won’t count.
April 29, 2013 Monday
5 rep Deadlift
Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Work on touch and go deadlifts. You can increase weight each set so long as your form is good. We are not looking for a 5 rep max, we want to practice good touch and go technique. Demand perfect form as you increase your load!
3 rounds for time of: Run, 400 m 7 Deadlifts, pick load 14 Box Jump Overs, 24/20 inView Results
Use about 70% of your heaviest 5 rep deadlift. It is very important that you're able to keep good form through out the workout.
April 28, 2013 Sunday
April 27, 2013 Saturday
For time: Run, 800 m -- then -- 8 rounds of: 8 Pull-ups 8 Push-ups 8 Air Squats -- then -- Run, 800 mView Results
In honor of 8 year old Martin Richard who lost his life at the Boston Marathon, the following HERO WOD has been created. Martin's sister lost her leg and their Mom suffered a Traumatic Brain Injury. Donations can be made at www.richardfamilyfund.org