Dan's WOD:


30 Min. AMRAP
 
20 push press w/ 45lb bar
15 2-count lunges
10 burpees
5 pull ups
400m run with 20lb medicine ball

5 RFT

20 KTE or GHD Situps
20 Wall Ball Shots
20 Push Jerk
40 Double Unders / 160 Singles

Alright, this site is pretty cool!

The WOD Shop

For April 26, 2012

21-18-15-12... down to 3

Burpee-Squat Clean-Thrusters  (DB or Barbell)

Pull-Ups

RX = 40% of Body Weight

Deadlifts 5-5-5-3-3-3


4 RFT

400m Run
5 HSPU
15 Deadlifts
20 Box Jumps
25 Push-Ups

Run 1 Mile


5 Rounds

15 Squat Cleans
15 Push Press
15 Pull-Ups


Run 1 Mile

For Friday April 20, 2012


“Linda”   aka- “Three bars of death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
 
Deadlift: 1.5x body weight
Bench Press: body weight
Clean:  75% of body weight
 
 Set up three bars and storm through for time. 

For Thursday April 19, 2012

4 Rounds


Run 400m
15 Hang Power Cleans
20 Box Jumps
20 Pull-Ups

For Wednesday April 18, 2012

PRISONER OF WAR


Run 400m
100 Thrusters #65/35
100 Push-Ups
Run 400m 
100 SDHP #65/35
100 Sit-Ups
Run 400m

  

For Tuesday April 17, 2012

Front Squat 5-5-5-3-3-3

then...

4 Rounds

15 Wall Ball Shots 14/20#

20 Pullups

40 Dubs/20 Burpees

For Monday April 16, 2012

3 Rounds for time of:

10 Dumbbell deadlift

10 Dumbbell walking lunge steps

10 Dumbbell squat clean

10 Dumbbell walking lunge steps

10 Dumbbell thrusters

10 Dumbbell walking lunge steps

400m Run

For Friday April 13, 2012

“300”

50 Box Jumps
20 SDHP
25 Sit Ups

25 Pull-Ups

50 Deadlift

50 Push Press

50 Box Jumps

50 Floor Wipers

50 Clean & Press

25 Pull-Ups

or...

 

5 Rounds:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats
6 Push Press

RX = 135 lbs.

 

"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

1 Mile Run 

5 Rounds of Helen 

21 KB Swings 

12 Pull-Ups 

400m Run

“PAIN STORM”

100 Air squats
90 Double unders/360 singles
80 Push-ups
70 Wall Ball shots
60 Jumping pull-ups
50 Thrusters 45lb. bar bell
40 Walking lunges
30 Box jumps
20 Burpees
10 Handstand push-ups/Strict db military press


* Substitute a 400m run for any exercise if you want.

DB Bear

Perform the following complex every minute, on the minute, for 20 minutes:

 
5 Dumbbell Dead Lifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

5 RFT


400m Run *
30 Wall Ball
30 KB

* 1,200m Run Rd. 3

Wednesday April 4, 2012

Deadlift

5-5-5-3-3-3

15 or 20 Min. AMRAP


5 HSPU
10 Burpee Box Jumps
15 KTE or GHD
20 Double Unders

For Tuesday April 3, 2012

Different twist on "Murph":

4 Rounds

800m Run

5 Rounds of Cindy *

* Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

Maureen checking out the 2 pood KB @ CF Magnitude

For Monday April 2, 2012

 
"Nancy" plus HP Snatch

5 RFT


Run 400m
15 Hang Power Snatch (sub = HP Clean)
15 Overhead Squat (sub = Front Squat or Back Squat)