Wednesday, November 30, 2011

:Wod:
21-15-9

Double unders

Wall ball shots

Box jumps

KB swings

Pull ups

Tuesday, November 29, 2011

-Skill-
Back Squat
5-5-5
-WOD-
AMRAP in 15 min of
100m Sprint
10 Burpees

Monday, November 28, 2011


:SKILL:
5 rope climbs
:WOD:(COMAPRE TO 12-17-10)
"DT"
Five rounds of:
155 pound Deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound Push jerk, 6 reps

Wednesday, November 23, 2011

:SKILL:15 minutes to complete
ANY WAY YOU WANT TOO SLICE IT
30 handstand push ups
30 squat cleans(65/95)
:WOD:
complete the following for max reps, cals, and load
"Prince Marty"
2 minutes Airdyne for cals
1 min rest
2 minutes 20 yd. sled pull shuttles
1 min rest
2 min air squats
1 min rest
2 min push press(65/95)
1 min rest
2 min row for cals
1 min rest
2 min to establish max squat clean
*SCORE IS TOTAL REPS+CALS+CLEAN WEIGHT*

Tuesday, November 22, 2011

-Skill-
Play on the Rings
-WOD-
"Mary"
AMRAP in 20 min
5 Handstand Push-ups
10 Pistols (One Legged Squats Alternating)
15 Pull-ups

Monday, November 21, 2011


:SWOD:
squat clean
1-1-1-1-1-1-1
:WOD:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Friday, November 18, 2011


:WOD:
5 Rounds of
90 seconds to complete
20 yard weighted walking lunge(25/45)
5 wallball shots(16/20)
max pull ups
30 seconds rest
*Score for each round is total pull ups completed*

Thursday, November 17, 2011

Wake up Mark!

-Skill-
Max Handstand Hold
-WOD-
Tabata Push-ups with Plank Hold during rest
Bottom-to-Bottom Tabata Squats
Run 800m
Record lowest number of push-ups and squats
Record time on run

Tuesday, November 15, 2011

mid Murph


:WOD:
For time: (95/65)
400m run
21 thrusters, 21 ring push-ups
60 double unders (240 singles)
15 thrusters, 15 ring push-ups
40 double unders (160 singles)
9 thrusters, 9 ring push-ups
20 double unders (80 singles)
400m run

YAY BURPEES!


-Skill-
25 GHD Sit-ups
-WOD-
For time:
40 Sumo Deadlift High Pulls (45/75)
40 Overhead Squats (45/75)
40 Sumo Deadlift High Pulls (45/75)


Monday, November 14, 2011


:Skill:
10 minutes of double under practice
:WOD:
"Helen"
3 rounds for time:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Friday, November 11, 2011


:skill:
snatch balance
7-7-7-7-7
-WOD-
3 rounds for time:
Run 400m
30 Sit-ups
15 Deadlifts(135/95)

Thursday, November 10, 2011

-Skill-
2min Jumprope
-WOD-
For time:
Row 800m
then 5 rounds of
10 Burpees
10 Knees to Elbow
10 Box Jumps

Wednesday, November 9, 2011


"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday, November 8, 2011

Such a weird way to look for contacts.

-Skill-
20 360 Degree Rotations on the Pull-up Bar
-WOD-
5 rounds for time:
Run 200m
10 Tire Flips
50 ft Bear Crawl

Monday, November 7, 2011


:Skill:
30 forward rolls
:WOD:
4 rounds of
45 sec max pull ups
15 sec rest
45 sec max push press (75-135)
15 sec rest
45 sec max ghd sit ups
15 sec rest
45 sec burpees
15 sec rest

Friday, November 4, 2011

:SWOD:compare to 1-17-11
3 min AMRAP back squat (95/135)


"Annie"

50-40-30-20-10-

double underssit ups

Thursday, November 3, 2011

The JOY of Overhead Walking Lunges

-Skill-
15 Inverted Hang 2 sec holds
-WOD-
With a continuously running clock, do 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, etc... Record the number of minutes completed and the reps finished in the final minute in which you do not complete the required reps. Weight options are 75/95/115/135
Cash out with 25 Burpees!

Wednesday, November 2, 2011


"Baseline"
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
"WOD"
3 rounds
10 ring pushups
20 grasshoppers

Tuesday, November 1, 2011

Mark cranking out the push-ups

"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Then:
3 rounds for time
Run 800m
21-15-9
Deadlifts (95/135/155/185)