20100401

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
KTE x10

3Rounds
Crab Walk
Superman hold 15 secs.
push-ups x10

STRENGTH
Push-Press 2x10 65%,75% of Press 1RM

WOD
Push-Press 5x5 @ 90% of Press 1RM

20100331

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Arm Circles

2 Rounds
Crab Walk
Deadlifts x5
Thruster x10

STRENGTH
Front Squat 2x10 @ 50%
2x15 @ 60% 1RM

WOD
AMRAP 7:00

7 Dips
7 Pull-ups

20100330

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Leg Swings
3Rounds
Perfect Stretch x5
Spiderman Crawl
100 jumps
Rope climb

WOD
"Stephen"

30-25-20-15-10-5 rep rounds of:

GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

For time

20100329

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Leg Swings

2Rounds
Bear Crawl
Inch Worm
KB swings (Russian) x15
Dead hang Pull-ups x5

STRENGTH
Front Squat 1x20 @40% 1RM, 3x3 @ 85-90% 1RM

WOD
15-12-9-6-3

185# Deadlift
HSPU
Vertical jump 1ft above reach
Compare to 20100113

20100326

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch

2Rounds
10 squats
10 push-ups
10 sit-ups
Perfect Stretch x5

WOD
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.

10:14-14:06

20100325

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Perfect Stretch x5
Spiderman Crawl
Bear Crawl

2 Rounds
TGU x5 Each arm
Hang Power Snatch x10
KTE x5

Front Squat 1x20 45#

STRENGTH
Front Squat 2 x10 @ 70+% 1RM

WOD* Because of the rain workout was changed
For time:
250m Row Downhill
21 Burpees
250m Row Uphill
15 Burpees
250m Row Downhill
9 Burpees
250m Row uphill

20100324

Passthroughs x10
WARM-UP
Rotator Cuff Warm-up
IR Stretch
Perfect Stretch x5
Inch Worm
Leg Swings
Arm Circles

3Rounds
15 KB swings (Russian)
Deadlifts x5
Thruster x10

WOD
"Baseline"
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Compare to 20100126

20100323

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Crab Walk
Perfect Stretch x5
Spiderman Crawl
Bear Crawl
Leg Swings
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards

Front Squat 10(45#),5(75#),3(95#)

WOD
Front Squat 7x1

20100322

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

3 Rounds
100 jumps
Push-ups x10
Sit-ups x15

WOD
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, no butterfly)
Three rounds for time.
20 minute time limit.

fastest time 10:11 slowest qualifier 12:57

20100319

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)

WOD
Deadlift 7x1
Start with previous 1 RM and work from there.

20100318

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Inch Worm
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.

WOD
Press 7x1
Start with previous 1 RM and move from there.

20100317

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

3 Rounds
HSPU x5
Handstand Hold x10Sec
Pistols x10

WOD
"Karen"

For time:
150 Wallball shots, 20 pound ball: Compare to 20100218

20100316

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

3Rounds
10 squats
10 push-ups
10 sit-ups

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
10 minutes AMRAP of:
10 Box Jump (32″)
10 Burpee

20100315

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups; compare to 20100122

20100312

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Row 15 Strokes for Distance
OHS Squats x15

STRENGTH
Deadlift 1x5 -5#, 1x5 90% 1st Set
Press 1x5 -5#, 1x5 90% 1st Set

WOD
Walking lunge 100 ft.
15 Push-ups
15 Sit-ups
Walking lunge 100 ft.
12 Push-ups
12 Sit-ups
Walking lunge 100 ft.
9 Push-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Push-ups
6 Sit-ups
for time

20100311

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5
Goblet Squat/Halo x5

2Rounds
Deadlifts x5
Thruster x10
100 jumps

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
21-15-9
1 1/2 pood Kettlebell swing
Sit-ups

20100310

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

3Rounds
10 squats
10 push-ups
10 sit-ups

WOD
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

20100309

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards
Inchworms with push-up x 5

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
Farmers Walk 50 Ft
Push-up 10
Farmers Walk 50 Ft
Push-up 9
......
finish with 1 Push-up

20100308

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
5 rounds for time:

Front Squat Max Reps
7 Burpee Box Jumps 24"

20100304

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

3Rounds
10 squats
10 push-ups
10 sit-ups

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
Max rounds in 12 minutes
5x Hang power clean (95#)
8x Front squat
10x Push-press

Burpee Challenge Day 45

20100303

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

2Rounds
Deadlifts x5
Thruster x10
KTE x5
100 jumps

WOD
50x Pull-ups
10x Turkish get-up (36#/24# KB)
50x Push-ups
10x Turkish get-up
50x Sit-ups
10x Turkish get-up
50x Box jumps
10x Turkish get-up

Burpee Challenge Day 44

20100302

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 rounds
0:20 handstand hold
5 KTE
10 box jumps (20″)

STRENGTH
Deadlift 1x5 fri wt, 1x5 90% 1st Set
Press 1x5 fri wt, 1x5 90% 1st Set

WOD
Sit-ups 20-2
BackExt 2-20
Compare to 20091228

Burpee Challenge Day 43