Saturday, October 22, 2011 by Dell
WOD “Morrison” 50-40-30-20-10 rep rounds of: A: Wall ball shots, 20#/14# Ball Box jump, 24”/20” box KB Swings, 1.5/1 pood I: Wall ball shots, 20#/14# Ball Box jump, 20”/18” box KB Swings, 1/.5 pood 40-30-20-10 rep rounds of: B: Wall ball shots, 20#/14# ball Box jump, 18/16 inch box KB Swings, 1/.5 [...]
Sunday, January 2, 2011 by Craig
Skill/Muscle Endurance: Overhead Squat 3×10 @ 50% of max Conditioning “Christine” 3 rounds for time Advanced 500m row 12 bodyweight Deadlift 21 Box Jumps, 20″ Intermediate 500m row 12 Deadlift 75% of bodyweight 21 Box Jumps, 20″ Beginner 500m row 12 Deadlift 50% of bodyweight 21 Box Jumps, 14″
Saturday, December 4, 2010 by Bennett
“Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds [...]
Thursday, November 11, 2010 by Craig
Strength: Snatch – work up to your max for the day, keep your total attempts after your warm-up under 20. Conditioning: Complete 3 rounds Advanced – 1 minute box jumps, (28″, 24″) 1 minute push press, (115#, 85#) Rest 1 minute Intermediate – 1 minute box jumps, (24″, 20″) 1 minute push press, (95#, 65#) [...]
Friday, October 22, 2010 by Craig
-Wall Ball -Push-ups -Box Jump -Med Ball Situps -Burpee -Row (Calories) 3 minutes of tabata at each station *Tabata: Work/Rest intervals of 20/10 seconds. A 3 minute tabata station will include six intervals of work and rest. Score for each station= lowest number of reps on any of the 6 intervals. (Ex. Your sets for [...]
