For time:
100 push press - 45#
Row 1000 meters
30 pullups
800 meter run
100 situps
Kelli - 21:14 Rx'd
Aubrey - 23:30 Rx'd
WOD 10/22/12
20-min AMRAP:
lunge short end (length = to 3rd driveway)
30 pushups
30 squats
KK - 4 rounds (less squats)
A - 4 rounds
lunge short end (length = to 3rd driveway)
30 pushups
30 squats
KK - 4 rounds (less squats)
A - 4 rounds
Labels:
WOD
WOD 10/18/12
A. Broad-jumps, 140meters (1lap)
*Post total # of jumps required to complete the distance
B. 3 Rounds for time:
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
m155# / w115#
*Begin when you are ready but start at the top of the minute. When you are finished, post your time.
C. Max effort unbroken GHD sit-ups
*Post total reps.
Note: Your post to the board when you are finished should be 3 numbers separated by a forward slash and look like the following:
Ex. 47/18:30/38 - Rx'd/Scaled
Aubrey - 100 / 6:42 @ 65# / 40
Kelly - 79 / 8:56 @ 75# / 20
*Post total # of jumps required to complete the distance
B. 3 Rounds for time:
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
m155# / w115#
*Begin when you are ready but start at the top of the minute. When you are finished, post your time.
C. Max effort unbroken GHD sit-ups
*Post total reps.
Note: Your post to the board when you are finished should be 3 numbers separated by a forward slash and look like the following:
Ex. 47/18:30/38 - Rx'd/Scaled
Aubrey - 100 / 6:42 @ 65# / 40
Kelly - 79 / 8:56 @ 75# / 20
Labels:
WOD
WOD 10/16/12
For time (30 min cap):
30 Clean & Jerk, m135# / w95#
Run 800 meters
30 Pull-ups
Row 1000 meters
100 Burpees
Aubrey completed all except for 18 burpees within the 30 minutes. Clean & Jerk weight was 45#.
30 Clean & Jerk, m135# / w95#
Run 800 meters
30 Pull-ups
Row 1000 meters
100 Burpees
Aubrey completed all except for 18 burpees within the 30 minutes. Clean & Jerk weight was 45#.
Labels:
WOD
WOD 10/15/12
20-min AMRAP:
Bear crawl down & back (to the 2nd driveway)
15 thrusters - 45#
10 GH situps
5 burpees
A - 5 rounds + bear crawl, thrusters, 2 situps (completed the 6th round after clock stopped)
KK - 6 rounds
KG - 4 rounds + situps, burpees, bear crawl (completed the 5th round after clock stopped)
Bear crawl down & back (to the 2nd driveway)
15 thrusters - 45#
10 GH situps
5 burpees
A - 5 rounds + bear crawl, thrusters, 2 situps (completed the 6th round after clock stopped)
KK - 6 rounds
KG - 4 rounds + situps, burpees, bear crawl (completed the 5th round after clock stopped)
Labels:
WOD
WOD 10/11/12
For time:
50 Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Handstand Push-ups
50 Box jump, 24 inch box
25 Overhead squats, m65 # / w45#
25 L-pull-ups
50 Sit-ups
Kelly - 23:48 jumping pullups, 30# OHS, modified HSPU, 20"
Kelli - 25:28 kipping pullups
Aubrey - 18:41 single unders, modified HSPU, 20", kipping pullups
50 Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Handstand Push-ups
50 Box jump, 24 inch box
25 Overhead squats, m65 # / w45#
25 L-pull-ups
50 Sit-ups
Kelly - 23:48 jumping pullups, 30# OHS, modified HSPU, 20"
Kelli - 25:28 kipping pullups
Aubrey - 18:41 single unders, modified HSPU, 20", kipping pullups
Labels:
WOD
WOD 10/8/12
Tabata:
Squats KK 120 / A 122
Pushups KK 91 / A 94
GH Situps KK 64 / A 68
Tire Jumps KK 84 / A 74
Squats KK 120 / A 122
Pushups KK 91 / A 94
GH Situps KK 64 / A 68
Tire Jumps KK 84 / A 74
Labels:
WOD
WOD 10/3/12
5 rounds for time of:
3 Hang Power Cleans, 155/115
6 Burpee Box Jumps 30/24″
12 GHD Sit-ups
Sprint 140m (1 lap)
3 Hang Squat Cleans, 155/115
Kelli - 14:14, 75#, 20"
Aubrey - 15:27, 65#, 20"
3 Hang Power Cleans, 155/115
6 Burpee Box Jumps 30/24″
12 GHD Sit-ups
Sprint 140m (1 lap)
3 Hang Squat Cleans, 155/115
Kelli - 14:14, 75#, 20"
Aubrey - 15:27, 65#, 20"
Labels:
WOD
WOD 10/2/12
Wednesday, October 3, 2012
4 rounds for time:
4 rounds for time:
6 Muscle-ups (18 pull-ups)
6 Box Jumps, m36" / w30"
24 Overhead Squats m65# / w45#
Kelly - 18:24 30#, 24", muscle-up progression
Aubrey - 14-something 1st 2 rnds pullups, last 2 rounds muscle-up progression, 15# OH, 24"
4 rounds for time:
6 Muscle-ups (18 pull-ups)
6 Box Jumps, m36" / w30"
24 Overhead Squats m65# / w45#
Kelly - 18:24 30#, 24", muscle-up progression
Aubrey - 14-something 1st 2 rnds pullups, last 2 rounds muscle-up progression, 15# OH, 24"
Labels:
WOD
WOD 10/1/12
3 Rounds for time:
1 lap
20 lunges, 50% body weight
20 GHD situps
Aubrey - 15:34 (50#)
Kelli - 16:39 (60#)
Kelly - 18:09 (60#)
1 lap
20 lunges, 50% body weight
20 GHD situps
Aubrey - 15:34 (50#)
Kelli - 16:39 (60#)
Kelly - 18:09 (60#)
Labels:
WOD
WOD 9/27/12
Nutrition Challenge WOD:
Run 800 m
50 burpees
Run 800 m
50 situps
Kelly - 17:24
Aubrey - 15:11
Run 800 m
50 burpees
Run 800 m
50 situps
Kelly - 17:24
Aubrey - 15:11
Labels:
WOD
WOD 9/25/12
4 Rounds for time:
10 front squats - W 95#
Run 400 meters
Rest 1 minute
Kelli - 14:35, 75# FS
Aubrey - 14:32, 65# FS
10 front squats - W 95#
Run 400 meters
Rest 1 minute
Kelli - 14:35, 75# FS
Aubrey - 14:32, 65# FS
Labels:
WOD
WOD 9/20/12
For Time:
100 kettle bell w 55#
10 burpees each time you rest
Kelly - 4:40, 10 burpees - used 35# KB
Aubrey - 8:23, 30 burpees - used 35# KB
For time:
50 Air Squats
40 Body Weight Back Squats
30 Front Squats @ 75% Body Weight
20 Over Head Squats @ 50% Body Weight
50 Air Squats
Kelli - 12:12 45# back squats, front squats, overhead squats
100 kettle bell w 55#
10 burpees each time you rest
Kelly - 4:40, 10 burpees - used 35# KB
Aubrey - 8:23, 30 burpees - used 35# KB
For time:
50 Air Squats
40 Body Weight Back Squats
30 Front Squats @ 75% Body Weight
20 Over Head Squats @ 50% Body Weight
50 Air Squats
Kelli - 12:12 45# back squats, front squats, overhead squats
Labels:
WOD
WOD 9/18/12
Wednesday, September 19, 2012
"Angie" - benchmark WOD:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
KK 19:21 (modified by doing jumping pullups) KG 21:37 (modified by doing jumping pullups)
AB 27:34 Rx'd
Labels:
WOD
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