Sunday, September 30, 2012

WOD| October 1, 2012

SKILL:
Box Jump - Max Height
 
WOD:
2 Rounds for time
20 Med Ball Pushups (Incline)
20 Jumping Squats (Bottom to Bottom)
20 Med Ball Pushups (Decline)
20 Goblet Squats (53/35)
Run 400M
 


Friday, September 28, 2012

WOD| September 29, 2012

SKILL:
GHD Situps (25 reps)
GHD Back Extensions (25 reps)
 
WOD:
4 Rounds for time
10 Hang Snatch (45/35)
10 V-Ups
10 Wall Balls (20/14)
10 KTE
10 Burpees
 
 


Thursday, September 27, 2012

WOD| September 28, 2012

SKILL:
Mobility
 
WOD:
 
Lift some heavy sh!t
 
Deadlift to 3 rep max
Cleans (Power & Squat) to 1 rep max
Push Press/Jerk to 1 rep max
 


Wednesday, September 26, 2012

WOD| September 27, 2012

SKILL:
Thrusters (find WOD weight)
 
WOD:
"FRAN"
8min CAP
21-15-9
Thrusters (95/65)
Pullups
 
~Rest 5 Minutes~
 
Run 400m x 4
(30 Seconds rest between rounds)
 
 

Tuesday, September 25, 2012

WOD| September 26, 2012

SKILL:
Double Unders
(150 for time)

WOD:
16 MIN EMOM (every minute on the minute)
10 Back Squat (135/95) [odd minutes]
15 Pushups [even minutes]

*If you fail to complete a round in the 1 min cap then
you switch to an AMRAP of Burpees for remaining time*




Monday, September 24, 2012

WOD| September 25, 2012


 
SKILL:
Shoulder Mobility &
OHS 5x5x5x5
 
WOD:
20-15-10-5
Push Press (95/65)
Jumping Lunges
Front Squats (95/65)
Situps



Sunday, September 23, 2012

WOD| September 24, 2012

SKILL:
Muscle-up/Pullup Clinic
 
WOD:
10 Pullups
200m Run
20 Deadlift (185/135)
200m Run
30 Shoot-thrus
200m Run
40 Leg Lifts
200m Run
50 Double Unders

Thursday, September 20, 2012

WOD| September 21, 2012

SKILL:
Tire Flips (weather permitting) -OR- Deadlift 5x5x5x5

WOD:
3 Rounds for time
6 Turkish Getups (53/35 kettle bells) [3 each arm]
12 Toes to bar 
24 Hang Cleans (95/65)

Wednesday, September 19, 2012

WOD| September 20, 2012

SKILL:

Shoulder & Hip Mobility
 
WOD:
Strength Day (35 min to find 1RM Squats)
Overhead Squat
Front Squat
Back Squat
 
BONUS WOD:
150 Double Unders or attempts for time

Tuesday, September 18, 2012

WOD| September 19, 2012 - Fight Gone Bad

SKILL:
Junkyard Dog Warm-up
 
WOD:
"Fight Gone Bad"
3 Rounds
Wall Balls (20/14) [max reps]
Sumo Deadlift High Pull (75/55) [max reps]
Box Jump (20"/16") [max reps]
Push Press (75/55) [max reps]
Row [max calories]



 


WOD| September 18, 2012

SKILL:
Sumo Deadlift High Pull (SDHP)
WOD:
Run 200m x 4 (30 sec rest between runs)
20 Snatch (95/65)
25 Clusters (95/65)
20 Burpees
Run 200m x 4 (30 sec rest between runs)
 
 
 


Monday, September 17, 2012

WOD| September 17, 2012

Skill:

Heavy Wall Balls (30/20)
WOD:
"Cindy"
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats


 
 

Tuesday, September 11, 2012

WOD | Wednesday, 9.12.12

Skill: OHS/Back Squat
WOD:
50 Wall Balls (20/14)
25 Pull-Ups
50 Weighted Sit-Ups (35/25)
25 Goblet Squats (53/35)
500m Row

WOD| September 11, 2012


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

SKILL:
Pullup Clinic/Ring Rows
 
HERO WOD:
"Rahoi"
12 min AMRAP
12 Box Jump (24/20)
6 Thruster (95/65)
6 Bar Facing Burpees
 


Monday, September 10, 2012

WOD | Tuesday, 9.11.12

WOD:
"NEVER FORGET"
Skills: Thruster 15 to find your 1RM
Hero WOD:
"Rahoi"
12 Minute AMRAP
12 Box Jumps (24/20')
6 Thrusters (95/65)
6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.



































































































Sunday, September 9, 2012

WOD | Monday, 9.10.12

Skills: Cleans/Hip Mobility
WOD:
"Grace"
5 Minute Cap
-rest 10 minutes-
One mile run benchmark

Thursday, September 6, 2012

WOD | Friday, 9.7.12

Skill: Ring Work
WOD:
"Griff"
2 Rounds for time:
800m Run
400m Run Backwards

Wednesday, September 5, 2012

WOD | Thursday, 9-6-12

Skills & Drills: Shoulder & Hip Mobility
WOD: 20 Minute AMRAP
Odd Minutes 10 Toes to Bar
Even Minutes 15 Push Press (95/65)
*If you complete reps under 1 minute cap rest to start of next minute.

Tuesday, September 4, 2012

WOD | Wednesday, 9.5.12

Skill: Bear Complex 15 Minutes to find your 1RM.
WOD:
Five rounds for time:
30 Sit-ups
20 Squats
10 Push-Ups
5 Pull-ups
200m Run

Monday, September 3, 2012

WOD | Tuesday, 9-4-12

Skills/Drills: Back Squat. 15 Minutes to find 3 Rep Max.
WOD: 3 Rounds for time:
15 Deadlifts 185/135
30 Flutter kicks - 2 count
45 Double Unders