Workout of the Day

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.

Read more >

Read more >

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 (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.

Read more >

Warm-up:
10 squats/
10 pushups/
10 ring rows/
10 skin the cats
x2

Read more >

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.

Read more >

Read more >

Warm-up:
15 squats/
10 hollow rocks/
5 handstand push ups
x3
WOD:

Parkour 2 mile:

This 2 mile is based on points, not just time…
50 points for sub 13 minutes
40 for sub 16
30 for anything else

1 point for every pullup completed on anything you come across
10 points for every wall or fence vault
10 points for every obstacle jumped or dove over

Rules:
Only one max rep attempt at each pullup opportunity, if u find a line of trees, go nuts
Each obstacle can only be used once,(ie. You can only king kong a picnic table once)

Have fun, be creative and make it intense. Use the city or a trail or jump over bodybuilders in the gym. Check out American Parkour for more moves and info.

Compare to 9.12.09

Read more >

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.

Read more >

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.

Read more >

Read more >