2011-12-15 Wod

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2011-12-14 Wod

Cadwallader Slamballader


K2E
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ball Slams
1-2-3-4-5-6-7-8-9-10-11-12-1-3-14


5 Burpees each round

2011-12-13 Wod

30 Pullups

30 HPC, 95/65#
30 Overhead Lunges, 45/25#

30 Double Unders

20 PU

20 HPC

20 OHL

30 DU

10 PU

10 HPC

10 OHL

30 DU

2011-12-12 Wod

The Philomena Steamer

9min AMRAP

20 HSPU Buy-in Then:

20 KB Swings, 1.5/1.0pd

11 Ring Dips

40m Uneven Farmers Carry, AHAP

Then:

9min AMRAP

19 HSPU Buy-in Then:

19 KB Swings, 1.5/1.0pd

11 Ring Dips

40m Uneven Farmers Carry, AHAP

Holiday Cheer with CFV

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2011-12-10 Wod

3 Rounds:

4min AMRAP

Front Squats, 95/65

20 Double Unders

Do 15 front squats in the AMRAP for Round 1

Do 10 front squats in the AMRAP for Round 2

Do 5 front squats in the AMRAP for Round 3

Rest 30secs between Rounds

2011-12-09 Wod

4 Rounds:


16 Burpee Pullups
12 SDLHP, 75/55#

2011-12-08 Wod

Grace


30 Clean and Jerks, 135/95#

2011-12-07 Wod

15min AMRAP:


5 Pullups
10 Overhead Lunges, 45/25#
50m Bear Crawl

2011-12-06 Wod

3 Rounds:


Partner A: Accumulate 1min Hanging L-sit Hold
Partner B: MBC, 20/14#
Switch, then
Partner A: Accumulate 1min Hanging Barbell Hold, 135/95#
Partner B: KB Swings, 1.25/0.75pd
Switch

2011-12-05 Wod

Find your 1 Rep Max Deadlift


Finisher:


2:30 AMRAP


Manmakers, 25/10#

2011-12-03 Wod

10 Rounds:

15 WB*, 20/14#

150m Run with Med Ball, 20/14#

*If Med Ball is dropped, must restart the round

2011-12-02 Wod

1st min: 1 Power Snatch, 75/55# + 1 Hand Release Push Up
2nd min: 2 PS + 2 HRPU
3rd min: 3 PS + 3 HRPU
.
.
.
11th min: 11 PS + 11 HRPU
12th min: 12 PS + 12 HRPU


Once you do not complete a round within the allotted minute, you rest one minute, then:


If you fail to complete 1st Round: 20 Rope Climbs
If you fail to complete 2st Round: 18 Rope Climbs
If you fail to complete 3rd Round: 15 Rope Climbs
If you fail to complete 4th Round: 12 Rope Climbs
If you fail to complete 5th Round: 10 Rope Climbs
If you fail to complete 6th Round: 9 Rope Climbs
.
.
.
If you fail to complete 11th Round: 4 Rope Climbs
If you fail to complete 12th Round: 3 Rope Climbs


For every minute it takes you to complete your rope climbs, run an additional 200m once all rope climbs are completed.


0:00-0:59 -> 200m
1:00-1:59 -> 400m
2:00-2:59 -> 600m
.
.
.


If you complete all 12 rounds, only complete 2 ropes climbs and one 200m run

2011-12-01 Wod

13min AMRAP:

6 C2B
13 Double Unders
6 Jumping Squats

2011-11-30 Wod

2-4-6-8-10-12


Thrusters, 115/75#
Ring Dips

2011-11-29 Wod

7min AMRAP
7 Sumo Deadlifts, 205/165#
7 Bar Facing Burpees

then

Tabata Mountain Climbers (hold plank for 10 sec 'rest')

then

7min AMRAP
7 Sumo Deadlifts, 205/165#
7 Bar Facing Burpees

2011-11-28 Wod

400m Run

48 KB Swings, 1.5/1.0pd

12 OHS, 95/65#

400m Run

36 KB Swings

12 OHS

400m Run

24 KB Swings

12 OHS

400m Run

12 KB Swings

12 OHS

2011-11-26 Wod

12min AMRAP:


12 Power Cleans, 95/65#
12 Box Jumps, 24/20"
200m Run

2011-11-25 Wod

Stuffing WOD

600m Run

40 Wallballs, 20/14#

400m Run

20 Burpee Box Jumps, 20"

200m Run

10 HSPU

200m Run

20 Burpee Box Jumps, 20"

400m Run

40 Wallballs, 20/14#

600m Run

2011-11-24 Wod

Turkey WOD


Teams, 4 Rounds:


400' OHC 95/65# (Timekeeper)
Rope Climbs
KB Swings, 1.5/1.0pd
T2B


4 Burpees Every Station Switch

2011-11-23 Wod

30 Push Press, 65/35#
10 Barbell Rollouts
30 Lateral Jumps


20 PP
10 BBRO
30 LJ

10 PP
10 BBRO
30 LJ

5 PP
10 BBRO
30 LJ

2011-11-22 Wod

13min AMRAP:


7 Uneven (one arm) Weighted Lunges, 1.5/1.0pd
9 Broad Jumps
11 HPS, 85/65#

2011-11-21 Wod

5 Rounds:

18 SDLHP, 75/55#

12 Pullups

40m Bear Crawl

3 HSPU Every 2min

2011-11-19 Wod

12min AMRAP:

10 Burpees

10 T2B

60m Farmers Carry, 1.5/1.0pd

2011-11-18 Wod

Every Minute on the Minute for 17 Minutes:

3 Clapping Push-ups

5 Front Squats, 95/65#

9 Box Jumps, 20"

2011-11-17 Wod

5 Rounds:

15 Double Unders

10 Wallballs, 20/14#

5 Sumo Deadlifts, 225/185#

1 Muscle Up

2011-11-16 Wod

11min AMRAP


6 OHS, 85/55#
3 Ring Dips


Add three reps to each exercise, each round

2011-11-15 Wod

Tabata Something Else

Pull-ups

Push-ups

Sit-ups

Air Squats

2011-11-14 Wod

400m Run

20 Jumping Lunges

20 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

20 Jumping Lunges

15 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

20 Jumping Lunges

10 Power Cleans, 115/85#

20 Jumping Lunges

400m Run

2011-11-12 Wod

15min AMRAP:


15 KB Swings 1.0/0.75pd
15 Weighted Box Jumps, 1.0/0.75pd (each hand)
15 Deadlifts, 135/95#

2011-11-11 Wod

Athlete's Choice


Pick a wod you missed this week and crush it!

2011-11-10 Wod

14min AMRAP:


300m Run
21 MBC 20/14#
7 Push Jerks, 135/95#

2011-11-09 Wod

3 Rounds:


Timekeeper: 250m Row
Rope Climbs
SDLHP, 75/55#
Decline Pushups

2011-11-08 Wod

15-12-9

HPS, 75/55#

AbMat Situps

Supermans

Rest 1min then:

9-12-15

HPS, 75/55#

AbMat Situps

Supermans

2011-11-07 Wod

Palmer's Open Palm Smack


Buy In


4 Rounds


29 Double Unders
15 KB Swings, 1.5/1.0pd
29 Double Unders
14 Deadlifts, 155/105#
110m Run


Buy Out


Buy In = 600m Row
Buy Out = 44 Burpees

2011-11-05 Wod

12min AMRAP


16 Wallballs, 20/14#
8 Ring Dips
100m OverHead Carry, 1.5/1.0pd (each arm)

2011-11-04 Wod

3 Rounds:


1min Each of:


Pullups
SDLHP, 95/65#
Push Press, 95/65#
Rest

2011-11-03 Wod

35 Box Jumps

25 Deadlifts, 115/85#

10 Burpees

20 Box Jumps

15 Deadlifts

10 Burpees

10 Box Jumps

5 Deadlifts

10 Burpees