Metcon:
pullups 5x amrap
10x100m run

Endurance:
1 mile run

Fight Gone Bad Practice
3 rounds for reps; rest 1 min b/w rounds
1 minute at each station

Wall Ball
Sumo Dead Lift High Pull, 55lb
Box Jump, 20"
Push Press, 55lb
Row, Cal

roughly 247

Team WOD
30 tire flips
400m run
500 jump rope
75 pullups
100 knees to elbows
100 box jumps
200 pushups
100 burpees
300 squats


Friday, August 27, 2010

Strength-
Front Squat
5 x 3; every other minute
75, 105, 115, 120, 125

Metcon-
21-15-9
Pull Ups
Burpees
Sit Ups

Time:7:20

Strength:
3x10 Sumo deadlift high pulls unbroken - 60, 70, 75

Metcon:
21,18,15,12
Push Press - 50lb
run 200m

Time: 5:50

Strength:
4 sets of tabata lunge jumps

Metcon:
5 rounds
10 wall ball
60 sec high knee jump rope
rest 90 sec

Endurance:
run 10 minutes

Monday, August 23, 2010

Strength:
5x5 pullups
1st round no band
2-5 rounds little tan band

Metcon:
5 rounds
20 box jumps
20 pushups

Time:7:09

Endurance:
4x800m run

Survival of the Fittest - 8/21/2010

WOD 1
300m run
burpee x 20
Jumping pull ups x 30
situps x 50
45lb cleans x 15 (anyhow)
box jumps 19 inch x 30
400m

1st place

WOD 2
45lb ground to over head x 20
DL – 1x 95#, 135#, as many as you can 185# touch and goes
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (chose your ball)
100ft lunges
300 x Singles
10 burpees

3rd place

WOD 3
300m 20lb sand bag carry
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 10
95# DL x 15

3rd place

Overall - 1st in heat!

Wednesday, August 18, 2010

Preparing for Garage games:
Deadlifts 55%   2x8 - 95lb

3 rounds for speed of motion not for time:
10 pullups
10 pushups
10 situps
10 squats

400m run
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 15
95lb Deadlift x 15
500m row

Time:10:13

Metcon:
45lb ground to over head x 20
DL – 1x 95lb, 135lb, as many as you can 185lb 
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (20lb ball)
100ft lunges
300 x Singles
Rope Pull x2 (KB attached to end of rope)

Time: around 13:00

Endurance:
Tabata rowing

I got my first un-banded pullup!!!!!!

Metcon:
run 400m
Jumping  pull ups x 40
burpee x 20
situps x 50
45# cleans x 15
30 box jumps
run 400m

Time: 10:27

Metcon:
Tabata Squats, 65lb - 65 reps
rest 1 min
5 min amrap of 5 unbroken pull ups - 10 rounds
rest 1 min
75 Box Jumps, 24"
 
Endurance:
row 500m/ rest 2 min/ repeat

Paleo-
30 Box Jumps*
Run 400m
30 Push Ups
Run 400m
30 Box Jumps*
Run 400m
30 Push Ups
Run 400m

Time: 10:23  (shaved 30seconds off)

*did step ups because the last time we did it I was injured

Strength:
Dead Lift Strength Work - 1 rep max 185lb

Metcon:
1 min each; rest 2 min and repeat
Jumping Pull Ups
Push Ups
Sit Ups
Squats
Dead Lift - 125lb

1st round for competition - 30,30,30,37,11

Strength:
Power snatch tech work

Metcon:
3 rounds
10 ground to overhead  55lb
200m shuttle run

Time: 4:47



Friday, August 6, 2010

Strenght:
Front Squat @ 32X0; 3 x 3   (105lb)

Metcon:
10 min amrap
6 hang squat clean
12 pull ups
24 double unders

Metcon:
5 rounds
400m run
15 kettlebells (35lb)
10 ring pushups

Time: 15:00

Strength:
8x2 dead lift @ 55%  - 115lb

Metcon:
A1. 3x7 weighted lunges - 30lb hand weights
A2. 3x5 press - 45, 65, 70lb
B. tabata push ups - 75
C. ab work - 100 situps

Metcon:
5 rounds
10 pullups (orange band)
5 hspu
10 situps

Time: 7:52