Monday and Tuesday, April 29 and 30, 2013 White Day and Red Day
Strength: b-bench 5 of 5
5 RFT:
- 30 archer push ups
- 20 box jumps 36"/24"
- 15 strict pull ups
- Penalty for over 20min/25min = 50 burpees
Calen B. - 18:59
Rob W. - 24:04
April 29, 2013
April 24, 2013
Spring Break WODs
Do some, if not all, of the following workouts over the next 4 days
***Leave your times in the comments***
Wednesday, April 24, 2013
7 RFPT
- 5 pull ups
- 15 sit ups
- 10 ring dips
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Thursday, April 25, 2013 Push ups workout
Cardio:
- hike 5-7 miles
12 rounds of pushups: not timed
- 26, 28, 30, 31, 29, 31, 29, 31, 29 , 31, 30, 27
- 45 sec. intervals
-----------------------------------------------------------------
Friday, April 26, 2013
4 RFTT
- 10 ring dips
- 10 push ups
- 8 air squats
***Leave your times in the comments***
Wednesday, April 24, 2013
7 RFPT
- 5 pull ups
- 15 sit ups
- 10 ring dips
-----------------------------------------------------------------
Thursday, April 25, 2013 Push ups workout
Cardio:
- hike 5-7 miles
12 rounds of pushups: not timed
- 26, 28, 30, 31, 29, 31, 29, 31, 29 , 31, 30, 27
- 45 sec. intervals
-----------------------------------------------------------------
Friday, April 26, 2013
4 RFTT
- 10 ring dips
- 10 push ups
- 8 air squats
April 23, 2013
WOD - Blistering
Tuesday, April 23, 2013
Strength: bench press 5 of 8
5 RFT:
- 5 toes to bar
- 10 OHS @ 45#/35#
- 4 burpees
Josh B. - 7:58
Calen B. - 4:50
Strength: bench press 5 of 8
5 RFT:
- 5 toes to bar
- 10 OHS @ 45#/35#
- 4 burpees
Josh B. - 7:58
Calen B. - 4:50
April 22, 2013
WOD - Nice Lavender
Monday, April 22, 2013 Earth Day
10 RFPT:
- 15 push ups
- 15 double unders
- 15 deadlift 135#
Mountain Runs:
- 2x 5 sprints 20m
10 RFPT:
- 15 push ups
- 15 double unders
- 15 deadlift 135#
Mountain Runs:
- 2x 5 sprints 20m
WOD - L-Sits 'til Death
Saturday, April 20, 2013
Strength: front squat 5 of 5
Metcon: 6 RFPT
- 4 HSPU
- 8 pull ups
- 30 sec L-sits
- 10 air squat
B-bench: max rep @ 45#
Strength: front squat 5 of 5
Metcon: 6 RFPT
- 4 HSPU
- 8 pull ups
- 30 sec L-sits
- 10 air squat
B-bench: max rep @ 45#
April 18, 2013
WOD - Nature vs. Nurture
Thursday, April 18, 2013 White Day
Strength: Bench 3 of 20 @ 115#
Strength: Bench 3 of 20 @ 115#
Every time the bar is put down 30 pushups
Metcon: Repeat for as long as possible
- 300 meter run (roughly two laps)
- 10 burpees
- 15 sit ups
- row 2 min while partner rest or just rest 2 min before next round
April 17, 2013
WOD - Archiac
Wednesday, April 17, 2013 Red Day
Warm up: 3 RFT- 10 burpees
- 10 sit ups
- 10 push ups
- 10 air squats
Strength: 5 of 5 Cleans 80% Max
Metcon: 5 min AMRAP
- 20 ring dips
- 20 push ups
- 20 sit ups
- 5 burpees
If you compete 130 reps it becomes a 10 min AMRAP if you complete 260 then a 15 min AMRAP
April 16, 2013
WOD - Four Reps to Win
Tuesday, April 16, 2013 White Day
Strength: resistance bench b-bench 4 of 4
Metcon: 7 RFT
- 2 push jerk 135#
- 6 ring-to-chest pull ups
- 12 diamond push ups
- 4 reps of win
Calen B. - 24:33 with HSPU
Josh B. - 17:00 with dips
Strength: resistance bench b-bench 4 of 4
Metcon: 7 RFT
- 2 push jerk 135#
- 6 ring-to-chest pull ups
- 12 diamond push ups
- 4 reps of win
Calen B. - 24:33 with HSPU
Josh B. - 17:00 with dips
April 15, 2013
WOD - Blue Eyes
Monday, April 15, 2013 Red Day
10 rounds: every 90 seconds
- 11 push ups
- 7 pull ups
- 3 OHS (95#/65#)
Core:
- 2 min. plank
- 100 flutters
- 2 min. plank
10 rounds: every 90 seconds
- 11 push ups
- 7 pull ups
- 3 OHS (95#/65#)
Core:
- 2 min. plank
- 100 flutters
- 2 min. plank
April 14, 2013
WOD - 13.5
Metcon: 4 Min AMRAP
- 15 thrusters @ 75#
- 15 chest to bar pull ups
First Try
Josh B. - 48 reps
Chandler W. - 41 reps
Calen B. - 68 reps
Second Try
Josh B. - 60 reps
Calen B. - 69 reps
April 12, 2013
WOD - Freaky Friday
Friday, April 12, 2013 White Day
Vertimax work:
3 Rounds
-20 max hight jump
-10 one leg jump (each leg)
-10 rapid fire forward and back jumps (2 count)
-10 rapid fire side-to-side jumps (2 count)
Pushup Pleasure:
-100 pushups no stopping
Every stop means that many remaining amount of pushups added to only bar bench press. Divide by 2 if necessary.
Please note: This will be awful.
-Core:
- 15 sit ups
- 25 crunches
- 80 flutters
- 80 penguins
- 2x L-sits
Vertimax work:
3 Rounds
-20 max hight jump
-10 one leg jump (each leg)
-10 rapid fire forward and back jumps (2 count)
-10 rapid fire side-to-side jumps (2 count)
Pushup Pleasure:
-100 pushups no stopping
Every stop means that many remaining amount of pushups added to only bar bench press. Divide by 2 if necessary.
Please note: This will be awful.
-Core:
- 15 sit ups
- 25 crunches
- 80 flutters
- 80 penguins
- 2x L-sits
April 11, 2013
WOD - Lions
Thursday, April 11, 2013 Red Day
-Strength: 10 of 4 dead lift (high weight)
5 of 5 OHS (low weight)
-Metcon: 4 RFT
- 2 lion complex (135#/95#)
- Dead lift x1
- Power Clean x1
- Front Squat x1
- 10 ring dips
- 20 pushups
-Strength: 10 of 4 dead lift (high weight)
5 of 5 OHS (low weight)
-Metcon: 4 RFT
- 2 lion complex (135#/95#)
- Dead lift x1
- Power Clean x1
- Front Squat x1
- 10 ring dips
- 20 pushups
April 10, 2013
WOD - Spew
Wednesday, April 10, 2013 White Day
-3 RFT:
- 5 HSPU
- 10 pull ups
- 15 dips
- 20 pushups
-3 RFT:
- 5 HSPU
- 10 pull ups
- 15 dips
- 20 pushups
-Abs:
- 2 Marine (20)
- 2 min. of plank
April 9, 2013
WOD - Ugh
Tuesday, April 9, 2013 Red Day
.JPG)
-Strength: b-bench 10 of 4
-1 Round: not timed
- 10 reps Shoulder press
- 15 reps Overhead squat
- 20 reps Push press
- 25 reps Front squat
Pull Up Pain:
-35 pull ups (no dropping)
-30 pull ups (if you dropped)
-25 pull ups (if you dropped)
Go down by 5's until you can get all of them.
.JPG)
-Strength: b-bench 10 of 4
-1 Round: not timed
- 10 reps Shoulder press
- 15 reps Overhead squat
- 20 reps Push press
- 25 reps Front squat
Pull Up Pain:
-35 pull ups (no dropping)
-30 pull ups (if you dropped)
-25 pull ups (if you dropped)
Go down by 5's until you can get all of them.
April 8, 2013
WOD - Mind Game
Monday, April 8, 2013 White Day
-Strength: push jerk 5 of 5
-Metcon: 3 RFT
- 50 squats
- 7 muscle-ups
- 10 hang power cleans 135#
Rob W. - 21:38 (115#)
Josh B. - 26:49 (135#)
Calen B. - 27:43 (135#)
-Strength: push jerk 5 of 5
-Metcon: 3 RFT
- 50 squats
- 7 muscle-ups
- 10 hang power cleans 135#
Rob W. - 21:38 (115#)
Josh B. - 26:49 (135#)
Calen B. - 27:43 (135#)
April 7, 2013
Hero WOD - Murph (II)
Sunday, April 7, 2013
Hero WOD - Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
-1 RFT:
-1 Mile Run
-100 Pull ups
-200 Push ups
-300 Air Squats
-1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Josh B. - 50min
Compare to 12/24/2012
-Strength: Clean and Jerk
- Every 20 sec for 4 min 1 C&J @ 85#
- 3 min rest
- Every 60 sec for 8 min 1 C&J @ 105#
Hero WOD - Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
-1 RFT:
-1 Mile Run
-100 Pull ups
-200 Push ups
-300 Air Squats
-1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Josh B. - 50min
Compare to 12/24/2012
-Strength: Clean and Jerk
- Every 20 sec for 4 min 1 C&J @ 85#
- 3 min rest
- Every 60 sec for 8 min 1 C&J @ 105#
April 4, 2013
WOD - Deck of Cards
Friday, April 5, 2013 Red Day
-Deck of cards:
-Strength: 5 of 4 weighted dips (45#/10#)
-Deck of cards:
- Clubs = pull ups
- Diamonds = sit ups
- Hearts = air squats (2x)
- Spades = dragon walks (2x)
- Jokers = 2 minutes of constant jump rope (penalty = add 5 seconds for every stop)
WOD - God of Thunder
Thursday, April 4, 2013 White Day
-Metcon: with partner
Partner #1 runs 200m, while partner #2 performs max rep sledge hammer hits. When partner #1 returns from the run, switch tasks. Repeat this cycle until as a unit you have performed a total of 500x sledge hammer hits.
-Cool Down:
- 400m run
- 25 push ups
- 25 sit ups
- 10 superman pull ups
-Metcon: 21-15-9 for time
- overhead squat 85#/45#
- box jumps (24in/20in)
- ring dips / dips
- run 400m between each triplet
-Metcon: with partner
Partner #1 runs 200m, while partner #2 performs max rep sledge hammer hits. When partner #1 returns from the run, switch tasks. Repeat this cycle until as a unit you have performed a total of 500x sledge hammer hits.
-Cool Down:
- 400m run
- 25 push ups
- 25 sit ups
- 10 superman pull ups
-Metcon: 21-15-9 for time
- overhead squat 85#/45#
- box jumps (24in/20in)
- ring dips / dips
- run 400m between each triplet
April 2, 2013
WOD - Decade
Tuesday, April 2, 2013 White Day
-Strength: b-bench 5 of 7
-Metcon: 10 RFT
- 10 pull ups
- 10 squats
- 10 toes to bar
- 10 dips
- 10 clapping push ups
Calen B. - 26:45
Rob W. - 38:14
-Strength: b-bench 5 of 7
-Metcon: 10 RFT
- 10 pull ups
- 10 squats
- 10 toes to bar
- 10 dips
- 10 clapping push ups
Calen B. - 26:45
Rob W. - 38:14
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