Warm-up
row 1000m
30 Lunges
20 Abmat sit-ups
10 Pull-ups
10 Box Jumps
TEAM WOD
Teams of 3
1 person works while 2 people rest
7 Burpees
7 Box Jumps
7 Medicine Ball Thrusters
7 rounds for time
Saturday, March 20, 2010
Friday, March 19, 2010
WOD Friday 3-19-10
Warm-Up
3x CFWU
WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
3x CFWU
WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
Thursday, March 18, 2010
Wednesday, March 17, 2010
WOD Wednesday 3-17-10
Warm-Up
3xCFWU
WOD
"Karen"
150 wall balls for time
Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds. 70/53/35
WEAR GREEN OR PAY THE PRICE!! 17 BURPEES!!! HAPPY ST. PATRICKS DAY !!!
3xCFWU
WOD
"Karen"
150 wall balls for time
Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds. 70/53/35
WEAR GREEN OR PAY THE PRICE!! 17 BURPEES!!! HAPPY ST. PATRICKS DAY !!!
Tuesday, March 16, 2010
WOD Tuesday 3-16-10
Warm-Up
Row 500m
then: three rounds of:
10 OHS
10Back extensions
10 GHD Sit-ups
WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition pull-ups, push-ups, and squats as needed.
Row 500m
then: three rounds of:
10 OHS
10Back extensions
10 GHD Sit-ups
WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition pull-ups, push-ups, and squats as needed.
Monday, March 15, 2010
WOD Monday 3-15-10
Warm-UP
Run/Jog 400m
WOD
2K Row for time
Strength
Perform 3 Power Snatches at 85% of 1RM every minute on the minute for 15 minutes.
OR
Snatch Skill Work.
Run/Jog 400m
WOD
2K Row for time
Strength
Perform 3 Power Snatches at 85% of 1RM every minute on the minute for 15 minutes.
OR
Snatch Skill Work.
Saturday, March 13, 2010
TEAM WOD Saturday 3-13-10
Warm-up
run 400m
row 500 m
TEAM WOD
10 Burpees
50 Squats
200m Sprint
10 Burpees
40 Push Ups
200m Sprint
10 Burpees
30 Sit Ups
200m Sprint
10 Burpees
20 Swings
200m Sprint
10 Burpees
10 Pull Ups
200m Sprint
Fun. If you can pair up with someone, do this as a team WOD. One person does 10 burpees then the other person goes. Then, each person does 10 reps of each movement, alternating back and forth until the movement is done. Run the 200m as a team and come back in to start with burpees again in the 10/10 fashion, then move into the next movement.
Each person must do 50/40/30/20/10, you are just going to alternate in sets of 10 until you hit your numbers. One person will be at rest the entire time the other person is going and cannot start the next exercise until their partner is done with all their reps. Time stops on the last person to finish the run, so be a team and bring it home together!
run 400m
row 500 m
TEAM WOD
10 Burpees
50 Squats
200m Sprint
10 Burpees
40 Push Ups
200m Sprint
10 Burpees
30 Sit Ups
200m Sprint
10 Burpees
20 Swings
200m Sprint
10 Burpees
10 Pull Ups
200m Sprint
Fun. If you can pair up with someone, do this as a team WOD. One person does 10 burpees then the other person goes. Then, each person does 10 reps of each movement, alternating back and forth until the movement is done. Run the 200m as a team and come back in to start with burpees again in the 10/10 fashion, then move into the next movement.
Each person must do 50/40/30/20/10, you are just going to alternate in sets of 10 until you hit your numbers. One person will be at rest the entire time the other person is going and cannot start the next exercise until their partner is done with all their reps. Time stops on the last person to finish the run, so be a team and bring it home together!
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