17 May, 2012 (21:28) | WODs | By: laurie
20 min AMRAP of 1/2 Helen:
12 KB swings
6 pull ups
200m run
Comments: 2
17 May, 2012 (02:00) | WODs | By: derek
Bench Press or Deadlift: 3 x 3
3 Rounds
- 400m Run
- 20 Wallball (14lbs./20lbs.)
- 10 Strict Pull-Ups
Comments: 2
16 May, 2012 (02:00) | WODs | By: derek
- 10-8-6-4-2 Squat Cleans (95lbs./135lbs.)
- 2-4-6-8-10 Handstand Push-Ups
Alternate exercises (10 Squat Cleans/2 Handstand Push-Ups, 8 Squat Cleans/4 Handstand Push-Ups, etc.)
Comments: 1
14 May, 2012 (21:01) | WODs | By: laurie
Five rounds for time of:
10 GHD Sit-ups
15 Bench press 75/115
50 Double Unders
Comments: 4
14 May, 2012 (02:00) | WODs | By: derek
21-15-9
- “L” Pull-Ups
- Weighted Back Extensions (10lbs./25lbs.)
Comments: 7
11 May, 2012 (20:25) | WODs | By: laurie
35 double unders/Partner balances on one leg (can only switch once)
35 push ups/Partner holds plank position
35 sit ups/Partner holds hollow position
35 pull ups/Partner holds in chin up position
35 walking lunges/Partner holds Samson Stretch
350 m. row/ Partner holds in bottom of squat
35 ring dips/ Parner holds plate overhead 45#/25#
400 m. run/Must run together
35 burpees /Must do together
For Time
Comments: 4
10 May, 2012 (20:56) | WODs | By: laurie
Amy with her new 5RM at 145!
WOD
As many rounds as possible in 15 minutes of:
8 Dumbbell Step Ups* (w:30/35′s m:45/55′s)
1 lap in long room of Dumbbell Bear Crawl (w:30/35′s m:45/55′s)
100 M Farmer Carry (w:30/35′s m:45/55′s)
*Athletes 5’8″ and under use a 20″ box. Over 5’9″ use a 24″ box.
compliments of CFED.
Comments: 3
10 May, 2012 (02:00) | WODs | By: derek
3 Rounds
- 30 Air Squats
- 30 Ab-Mat Sit-Ups
- 30 Push-Ups
2 Rounds
- 20 Jumping Squats
- 20 Knee-to-Elbows
- 20 Push-Ups w/feet elevated. Advanced – Instead of using a box for elevation attempt to hold feet against a wall.
1 Round
- 10 Jumping Squats w/10 second at bottom.
- 10 Toes-to-Bar
- 10 Wall Climbs
Comments: 10
9 May, 2012 (02:00) | WODs | By: derek
I am excited about this RACE and I want lots of folks to make up teams and sign up for this!!
5 Rounds
- 4 Bar-Hop Burpees
- 3 Power Cleans
- 2 Front Squats
- 1 Push Jerk
Rx weight for all exercises is 115lbs/155lbs.
Comments: 5
7 May, 2012 (20:50) | WODs | By: laurie
6 min AMRAP
5 pull ups
5 push ups with one leg elevated hands on bar
5 min Amrap
5 box jumps
5 push press 65/95
4 min amrap
5 hang cleans
5 lateral hops over bar
2 min AMRAP
Bear complex
Comments: 2