63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups
Time: 27:14
26lb kettle bell
orange&yellow bands 1st round
black band 2nd and 3rd round
July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)
July 14, 2010
15 min amrap
5 hspu
7 full snatch
10 box jumps
Rounds: 5 complete; -4 box jumps to complete 6
July 13, 2010
Strength:
Ring Dips 5x5 (tan band)
"Annie"
50-40-30-20-10
Double unders/sit-ups
Endurance:
90 sec on/90 sec off x6
July 12, 2010
Strength:
Over Head Squat @ 32X0; 5 sets of 3
(made it up to 65lb)
Metcon:
21-15-9
Over Head Squat, 45lb
Pull Ups (orange&tan band)
Run 400m after each round
Time: 10:45
Endurance:
8x100m, rest 60s
July 8, 2010
Strength:
A1. Front squat @ 32X0; 5 x 3; rest 10 sec (up to 100lb)
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec (50lb)
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec
July 7, 2010
30 box jumps*
400m run
30 push ups
400m run
30 box jumps*
400m run
30 push ups
400m run
Time: 10:56
*replaced box jumps with stepups
July 6, 2010
Fran
21-15-9
thrusters, 60lb
pull-ups
Time: 8:33
July 5, 2010
2 rounds max hspu
WOD:
4 Rounds:
1 200m run
7 push-ups
7 box jumps*
6 burpees
234 single jump rope, immediately following*
Time: 9:30
*substituted stepups for box jumps, substituted rowing for jump rope
June 28, 2010
Injury
June 24, 2010
Strength:
5x3 ? up to 80lbs
WOD:
8 rounds
2 burpee box jumps
4 HSPU
6 pullups
200m run
Time: 15:57
June 23, 2010
Strength:
A1. Ring Dips 5 sets of 3 on 2 min mark
A2. Strict Pull Ups
WOD:
5 sets
10 Russian KB Swings
Sprint 100m
walk back
June 22, 2010
WOD:
5 sets
10 Push Press, 50lb
15 Box Jumps
rest 2 min
3 sets
10 Push Ups
10 Sit Ups
10 Squats
Time: 9:00
Endurance:
run 1 mile
Time: 6:40
June 21, 2010
WOD:
5 Rounds
20 Wall Balls
15 K2E
Time:11:20
Run 400m w/ Sand Bag
Time: 1:35
June 17, 2010
Strength:
5x3 Deadlift (up to 130lb)
WOD:
5 rounds
5 deadlifts (100lb)
10 burpees
Time: 5:24
June 14, 2009
Strength:
Front Squat- 5 sets of 3 on the 2 minute mark
Metcon:
6 rounds
5 Single Arm OHS/arm
10 SDLHP
20 Box Jumps
Time: 15:00
June 9, 2010
WOD:
5 sets; rest 60 sec b/w
Run 200m
8 KB Snatch/arm
10 Burpees
June 8, 2010
Strength:
Press 5 x 5; rest 2 min 155lb
Metcon:
Tabata Push Ups - 8 min
80 pushups
Skill:
5 sets of 10 box jumps; 10 breaths in between sets*
*sub 10 hard row pulls
Endurance:
Run 4 x 400m
Time 1:30 each
June 7, 2010
Strength:
Front Squat 3 sets of 5
Metcon:
"Nasty Girls"
3 rounds
50 air squats
7 Muscle Ups*
10 Hang Power Cleans, 60lb
*sub 14 pullups, 14 dips
Endurance:
run 1 mile
time: 7:03
June 4, 2010
Strength:
Ring Dips- 5 x 3; rest 1-2 minutes
(red band)
Metcon:
4 min amrap x 2; rest 1 minute
5 Pull Ups
10 Box Jumps, 20"
8.5 rounds
Endurance:
tabtata mile 20sec on 10sec off
June 3, 2010
WOD:
15 min amrap
10DB Split Clean
10DB push press
20DU
5 rounds
June 2, 2010
Strength:
Hang squat clean snatch 3x3 45lb
WOD
5 rounds
10 kettle bell swings
200m run
Time: 8:50
May 27, 2010
Strength:
1RM press 75lb
WOD:
row 500m
25 burpees
row 500m
25 burpees
Time: 9:14
May 26, 2010
WOD:
20 min amrap
10 wall ball
10 box jump
10 dead lift
10 burpees
rest 60 sec
6 rounds
Endurance:
2x800m run
May 24, 2010
Strength:
In less than 10 min, find 1 rep max for Back Squat
155 lbs
Metcon: "Helen"
3 rounds for time
Run 400m
21 KB Swings (35lb)
12 Pull Ups
Endurance:
Run 1 mile
May 20, 2010
Metcon-
20 Thrusters, 60lb
30 Pull Ups (black band)
Run 400m
50 Double Unders
Run 400m
30 Pull Ups (bllack and orange band)
20 Thrusters, 60lb
Time: 22:35
May 19, 2010
Strength-
A1. Pull Ups 3 x 3; rest 90 sec
A2. Ring Push Ups 3 x 3 ; rest 90 sec
MetCon:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Time: 12:25
Endurance
Row 1000m 5:00
Run 800m 3:40
May 18, 2010
WOD:
"Kelly"
5 Rounds
Run 400m
30 Box Jumps
30 Wall Ball
Time: 34:40
Endurance:
run 1 mile
May 12, 2010
WOD:
1/2 Kelly
5 rounds
Run 200m
15 Unbroken Wall Ball
15 Unbroken Box Jumps
Time: 18:15
50 Burpees
Time: 5:15
May 11, 2010
WOD:
A. 20 Rep Back Squat 75lb
B1. Pull Ups; 3 sets of 5
B2. GHD Sit Ups; 3 sets of 15
1000m Row TT
Endurance:
1 mile + 300 jump rope
time: 10:45
May 10, 2010
WOD:
4 rounds
10 Thrusters, 45lb
90 sec High Knee Jump Rope
rest 2 min
3 rounds fast
10 squats
10 push ups
10 sit ups
Endurance:
3x800m run
2min rest
time: 10:33
May 6, 2010
WOD:
4min amrap x3 rest 1 min
7 sumo dead lifts 50lb
10 pushups
13 situps
8rounds
Endurance:
20sec on/10sec off 1 mile run
May 5, 2010
WOD:
20 min amrap
Run 200m
10 Wall Ball
10 Pull Ups
6 1/3 rounds
Endurance:
run 800m x2
May 4, 2010
Full Clean, 45lb
Bar Hops (jump back and forth over bar)
Over Head hold with bar
Endurance:
run 800m x2
May 3, 2010
WOD:
Tabata (20 sec on/10 sec off x 8 for each exercise)
KB Swings, 20lb
Double Unders
Sit Ups
SDHP, 20lb
Endurance:
3min on/ 90sec off
2min on/ 1min off
1min on/ 30sec off
4min
April 29, 2010
Strength:
20 rep back squat, 65lb
Pull Ups- 3 x max reps (10,7,6)
WOD:
21-15-9
Power Snatch
Run 200m
Time:8:31
April 28, 2010
Strength:
Press- build quickly to a heavy single- 5, 3, 2, 1 reps (up to 75lb)
Metcon:
4 rounds
Row 500m
20 Burpees
rest 3 min
Endurance:
run 800m x2
April 27, 2010
WOD:
25 Push Press
25 Pull Ups
25 Box Jumps, 20"
25 SDHP;s
25 Pull Ups
25 Box Jumps, 20"
25 Power Cleans
25 Pull Ups
25 Box Jumps, 20"
Endurance:
1 mile
10min jump rope
April 26, 2010
Strength:
20 rep Back Squat, add 5# to last time
Metcon:
4 min amrap
7 wall ball
7 push ups
rest 1 min and repeat
April 23, 2010
Elements:
row 500m
30 air squats
20 pushups
10 pullups
run 400m
Time: 8:30
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