WOD 1
21-15-9
Deadlift (225/ 155#)
Sit-Up
Pull-Up
Burpee
Compare to: 11/9/12
Recovered from the journals of antiquity
5 Rounds for time:
15 Steps Front Rack Walking Lunges (75/ 55#)
30 Double Unders
Compare to last year: HERE
WOD 1
"Jackie"
1000 M Row
50 Thrusters (45/ 33#)
30 pull-ups
Compare to 9/10/12
WOD 2
Compare to 9/11/12
WOD 3
4 RFT:
21 Kettlebell Swing (53/ 35#)
21 Box Jump
400 Meter Run
WOD 4
Pendlay Row5-5-5-5-5
Compare to 9/13/12
3 rounds for max reps:
1 min Sit-up + Med Ball Throws (20/ 14#)
1 min Push ups
1 min Med Ball Cleans
1 min Cal Row
~ 1 min Rest
Compare to 9/14/12 - link TBD
3 Rounds for max reps:
1 min Power Clean
1 min Toes to Bar
~ 1 min rest
Compare to 9/15/12
WOD 1
"The Chief"
Complete as many Rounds as possible in 3 minutes of:
3 Power Cleans (135/ 95#)
6 Push-Ups
9 Squats
Rest for 1 Minute and repeat, for a total of 5 intervals.
WOD 2
Compare to 9/4/12
WOD 3
1 Squat Snatch (135/ 95#)
3 Power Clean (135/ 95#)
5 Floor Press (135/ 95#)
Compare to 9/6/12
WOD 5
Compare to 9/7/12
WOD 6
2008 Games Deadlift/ Burpee WOD5 Rounds for time:
5 Deadlift (275/ 185#)
10 Burpee
Compare to 9/8/12
Compare to last year: HERE
WOD 1
Deadlift
Compare to 8/27/12
WOD 2
3 Rounds for Time:800m Run
21 Burpee
21 Wallball (20/ 14#)
Compare to 8/28/12
WOD 3
5 Rounds for time6 Power Snatch (135/ 95#)
12 Air Squat & Box Jump (24/ 20")
Compare to 8/29/12
WOD 4
500 M Row
40 Double-Unders
30 Thruster (95/ 65#)
20 HSPU
10 Hanging Squat Clean (155/ 105)
Compare to 8/30/12
WOD 5
5 Rounds for time50' Walking Lunges
21 Push-ups
50' Walking Lunges
21 Push-Press (75/ 55)
Compare to 8/31/12
WOD 6
In Teams of 3 perform:
AMRAP-12
100m run
1 rope climb
100m row
1 athlete runs, 1 climbs, 1 rows: Simultaneously.
The runner tags climber, climber tags rower, and the three change rolls.
1 round is complete upon 1 full rotation.
Compare to 9/1/12
Compare to last year: HERE
WOD 1
4 Rope Climb (15ft)
~then
21-15-9
Kettlebell Swing (#53/#35)
Push-up
~finish with
800 Meter Run
Compare to 8/20/12
WOD 2
7 Rounds for Max Load:
1 Snatch Balance
Into
3 Overhead Squat
Compare to 8/21/12
WOD 3
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
Compare to 8/22/12
7 RFT:
7 Front Squat (#165/#115)
14 Box Jumps
Compare to 8/23/12
Tabata for Total Reps:
Row* (Calories)
Rest 1 Minute
Handstand Push-Up
Rest 1 Minute
Burpee
Compare to 8/24/12
WOD 6
Team WOD - teams of ~4"Kettleapalooza"
200 KB Swing (70/ 53)
200 1-arm KB High Pull (53/35)
200 Goblet Squats (53/ 35)
200 Waiters OH lunges (35/26.5)
Compare to 8/25/12
Compare to last year: HERE
WOD 1
3 Rope Climb (15ft)
30 Box Jump (24"/20")
30 Wall Ball (20#/14#)
2 Rope Climb
20 Box Jump
20 Wall Ball
1 Rope Climb
10 Box Jump
10 Wall Ball
Compare to 8/13/12
WOD 2
3 rounds for time:
30 Deadlift (185#m / 125#w)
20 Pistols (alternating)
Compare to 8/15/12
50 Double-Unders
20 Handstand Push-ups
50 Sit-ups
20 Handstand Push-ups
50 Double-Unders
Compare to 8/16/12
Push Press (75#m / 55# w)
Sumo Deadlift High Pull (75# m / 55#)
Sit-up
(Post the lowest number of reps, for each exercise, to comments)
Compare to 8/18/12
Compare to last year: HERE
WOD 1
4 Rounds for Time
400 m Run
50 Squats
Compare to 8/6/12
WOD 2
10 RFT
15 Deadlift (135/ 95)
15 Push Up
Compare to 8/7/12
WOD 3
AMRAP-10
25 Double-Unders
25 Sit-Ups
100m Indoor Sprint
Compare to 8/8/12
WOD 4
For Time:
100m Handstand Walk
(Typical Scale = 100m lateral traverse on the Wall)
Compare to 8/9/12
WOD 5
3 Rounds for Time
25 Burpees
25 Russian KB Swing (53/35)
Compare to 8/10/12
WOD 6
1000 m Row
25 Pistols (alternating)
15 Hanging Power Clean (Reasonably Heavy)
Compare to 8/11/12