2/3/12
SWOD
Handstand hold
WOD
Handstand walk 30ft(handstand hold if you cant-or wont walk…)
150ft Farmer carry 110M-55 per hand 70W 35 per hand)
50 toe touches (left,right=1)
5 rounds for time;-)
2/2/12
“300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans & Press 35M/26W
25 Pull Ups
2/1/12
SWOD
Back Squat
5×5
WOD
Prowler Sprint M#300/W#200
75M 25M w/ prowler and free sprint 50M
8 rounds rest as needed! We need Max effort ninjas…
1/31/11
“KIMBO”
Werckin Rope
Ball Slams #15-20W/#30-35M
Double Unders
KB Swings #35W/#53M
(FGB Format 1min ea. them 1min rest 4 rounds)
Score=total reps
1/30/12
SWOD
Front Squat
5×3
WOD
In 3 Minutes, Run 400 M
With remaining time, max rep:
Rnd 1- Push-Ups
Rnd 2- Front Squats M#65/W#45
Rnd 3- Push-Ups
Rnd 4- Front Squats
Rnd 5- Push-Ups
Rest 1 minute between cycles.
Score for Total Reps per cycle
1/27/12
SWOD
“L” Sit
5xMax hold
WOD
200M Run w/ Med Ball #20M/#14W
15 Dips (RX = w/ med ball between feet)
5 Rounds for time!
1/26/12
CFT
build up to a 1RM of:
Press
Squat
Deadlift
Keep in mind technique is more important than moving a few more L-B’s
if you did your total last week see below
5×5 Press
5×5 Squat
5×5 Deadlift
1/25/11
SWOD
Roller/Ball Work
WOD
Rowing or Versa Intervals
10 rounds 30 sec MAX Effort
1min rest
score=total ft or meters
A pic from our comp you will see them from time to time. Great job everyone!!! Especially my volunteers could not have done it without you…
1/24/12
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
1/23/12
WOD
400M Run
90sec rest
200M Run
1min rest
x 3 for total time!!!
