WOD 4.28.10
Warmup:
Row 500m/
10 inch worms/
10 pistols/
10 skin the cats/
10 pushups
x2
WOD:
shoulder press
5-5-5
rest 10 and then:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.
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WOD 4.20.10
Warm-up:
Squats, 15/
pushups, 10/
pullups, 10/
inch worms, 10/
pigeon pistols, 10
WOD:
Back Squat:
10-10-10
Rest 10-15 minutes and then:
Perform as many rounds as possible in 15 minutes:
5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24″ Box
Post total rounds completed to comments.
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WOD 4.19.10
Warm-up:
Squats, 10/
Ring rows, 10/
pushups, 10/
ghd situps, 10/
ghd back extension, 10/
x2
WOD:
1 pullup on the first minute, 2 on the second minute, 3 on the 3rd minute….
Continue for as long as you can until you cannot complete the pullups in the minute.
Post minutes completed to comments.
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WOD 4.18.10
Warm-up:
15 squats/
10 Pistols/
10 push ups/
10 inch worms/
10 shoulder pass throughs/
10 pullups
x3
WOD:
3 muscle ups/
5 power cleans, 185lbs/
15 lateral shuffle cone touches
7 rounds for time.
Post time to comments.
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WOD 4.16.10
Warm up:
200m run/
250m row/
10 burpees
x2
WOD:
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.
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WOD 4.15.10
Warm-up:
10 inch worms/
10 yard strattle stretch, (stripper stretch)/
10 yard pigeon pistols/
10 yards samson stretch/
10 shoulder pass throughs/
10 skin the cats
WOD:
10 Ring dips/
10 Ring Rows/
10 Hip extension/
10 Knees to elbows/
5 Rounds for time.
Post time to comments.
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WOD 4.12.10
Warm-up:
Burgener x3
10 muscleups/
10 pistols/
10 burpees
WOD:
Snatch Balance:
1-1-1
Rest 5-15 minutes and then:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
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Warm up:
15 squats/
10 pushups/
10 pullups/
10 situps
x3
WOD:
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.
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WOD 4.10.10
Warm-up;
inch worms. 10/
deadhang pullups, 10/
200m run
x2
Burgener x3
WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Jason Khalipa 6:16. Post time to comments.
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WOD 4.08.10
Warm-up:
25 yards, high knees/
25 yards, butt kicks/
x4
Inch worms, 10/
1 minute dead bug, 3 rest 30 seconds between/
20 steps samson stretch/
10 shoulder pass throughs/
25 yards, resisted run
x3, rest 1 min between efforts
WOD:
Overhead squat:
3-3-3
Rest 5-10 and then:
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 Meter Sprints [...]
4.07.10
Warm-up:
10 squats/
10 pushups/
10 ring rows/
10 skin the cats
x2
Ground front lever holds for time x3
WOD:
Bench Press:
10-10-10, progess each set
Rest 5 minutes and then:
Mainsite WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees
Post time to comments.
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4.06.10
Warm-up:
10 squats/
10 ring rows/
10 skin the cats/
10 pushups
10 pistols
WOD:
Thrusters:
3-3-3
Rest 10-15 minutes and then:
“Fran”
21-1-9 for time of
Thrusters, 95lbs/
pullups
Post time and load to comments.
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WOD 4.03.10
Warm-up:
Inch worms, 10/
Walking pigeon pistols, 20/
Walking Samson stretch, 20/
10 burpees
WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
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WOD 4.02.10
Warm-up:
Burpees, 10
Burgener x3
45lb Muscle clean, 10
WOD:
Bench Press
5-5-5-5-5
Rest 5-10 minutes and then:
2 minute defense, (heavy)
5 rounds at 155lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Then rest 2 minutes
Then. . .5 rounds at 155lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Post total time to comments.
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WOD 3.31.10
Warm-up:
10 burpees/
10 pistols/
10 ring dips
x 2
WOD:
Turkish Get up
3RM
Rest 5-10 and then:
21-15-9 or time of:
2 pood kb swing/
ring dips/
ghd situps
Post time to comments.
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WOD 3.30.10
Warm-up:
200m run/
10 squats/
10 pass throughs/
10 skin the cats
WOD:
Overhead squat
3-3-3
Front Squat
3-3-3
Back Squat
3-3-3
Rest 5-10 and then:
“Nancy”
95lb overhead squat, 15 reps/
400m run
5 rounds for time.
Post time to comments.
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WOD 3.29.10
Warm-up:
Inch worms, 10
Walking pistols, 10
pushups, 10
pullups, 10
WOD:
315lb deadlift, 5/
T-drill, 3/
Chest to bar pullups, 10
5 Rounds for time.
Post Time to comments.
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WOD 3.25.10
Warm-up:
200m run/
10 burpees/
10 ring rows
x2
WOD:
AMRAP in 1 minute of:
Tire flips/
GHD situps/
Ball slams, 20lbs/
50 ft rope pull, 90 lbs
*complete 3, 1 minute rounds at each station before moving to the next. After each minute, take 30 seconds rest
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WOD 3.24.10
Warm-up:
Inch worms, 10/
10 squats/
10 pullups/
10 pushups
x2
WOD:
True negative pullups +1, ( from a chest to bar position, have a partner pull you down with enough weight/force that you cannot hold yourself up and then do another pullup)
5 total
Rest 5 minutes and then:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
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