Sunday, January 31, 2010

Named WOD from

Warm UP:

3 rounds of- run a down and back sprint, 5 burpee, 5 shoulder press, 5 pvc pass thrus (shoulder circles will be a good sub, do a lot of em), 5 back ext.

No Str today due to the volume of the wod


100 pull up
100 push up
100 situp
100 squats

Can't  break up the 100.  Gotta do all of the pull ups before moving on etc...

Thursday, January 28, 2010

A nasty #1 drive thru combo

warm up: row or run 800m,  samson stretch, 10 air squat, 5 hand stand push up, 10 sit up, 10 back ext, 10 reps of anything you wanna do!  3 rounds of this warm up.

str: 3x3 back squat... last set amrap

wod 21-15-9 rep rounds of

squat cleans
pull ups

m:95/115 w: 55/75

20 Turkish get up per arm after wod.

Wednesday, January 27, 2010

Table for 1

warm up:  20 walking lunges, run a down and back sprint @ 60%, 20 jump squats, run a down and back sprint, 20 jumping pull up, run a down and back sprint (the sprint is about 30 yards total).

Str: Hang power snatch 5x3.  Pick a weight you can move with a ton of speed.  Then we will practice a front squat drop, I'll show you at the gym.  Basically dropping from standing into the hole, working on foot work.

WOD:  30:30 6 rounds of each.

Box Jump
clapping or plyo push up
plank hold/ mtn climber (30 plank other 30 mtn climber.)


Tuesday, January 26, 2010

Happy Hump Day!

Warm Up:
Barbell Complex ( 3 rounds)
5 Deadlift
5 Bent Over Row
5 Hang Clean
5 Thuster

5 rounds for time
12 Calorie Row
9 Pull ups
6 Deadlifts (50 to 60% 1RM)

Kellar wuz here! Ha!

Monday, January 25, 2010

Stand up and get Crunk!

Warm up: row 500m, 20 mtn climbers (heel to hand), 20 walking lunges, 10 wall squat (face wall with toes almost touching, extend hands over head and onto wall, squat as low as possible, force out knees).  Samson stretch (try to rip your hip flexor.) repeat as needed to get a sweat going

Str: Over Head Squat.  3 attempts of finding max load for 15 reps.

3 Rounds for time:
400m Run
30 KB Swings M:24kg F:16kg
30 Burpees

Sunday, January 24, 2010


Warm up: samson stretch, 10 ohs, 10 pull up, 10 push up, 10 sit up, 10 back ext, 3 rounds

STR: 5reps, 3reps. 1 rep of bench press.  on the last set you need to be at 90% of 1rm and perform as many reps as possible.

5 Rounds for time:
30 Sit Ups
15 Ring Dips/push ups
9 Sumo Deadlift High Pull M:115 F:55

Thursday, January 21, 2010


If you haven't noticed I am posting the wods a day in advance.  The date will read thursday but it is fridays wod.  cheers.

Warm up: Run 800m, then 10 air squats (spend 3-4 seconds in the bottom), 10 jump squats, 10 jumping lunge, 10 push up, 10 push press, 1 sprint of 30 yards.  Repeat this 3 times.

STR:  Seated shoulder press 3x3.  Sit on the floor with legs straight out in front of you.  Maintain perfect posture!!!  Tighten you abs and lower back, inhale and hold... push the hell out of it.

WOD:  Nasty girl spawn
 3 rounds
50 air squats
20 pull up
15 power clean (135m/95f)

Travel WOD: run 1/2 mile.  50 air squats. run 1/2 mile 50 push up. set a twenty min time limit.  see if you can beat the clock.  if there is any time left spend it doing sit ups or jump rope.

Wednesday, January 20, 2010


Row 5min, then stretch hamstrings and low back for 2-3min

work up to heavy deadlift for 3 reps.  take as many sets as needed.  only use 75-80% of 1rm

then  3x10 Glute ham raise


L-sit holds from the pull up bar or ground (10 second hold 20 second rest 6 rounds)
Plank hold with or without weight on your back. 3min total time.  if you drop down the clock stops.

Last but not least- 5 100m sprints.  full recovery between sprints.

Tuesday, January 19, 2010

So much for fight club...

Warm up:  Barbell complex
3 rounds: 45, 65,95 rest no more than 2min between rounds.

5 deadlift
5 hang power clean
5 push press
5 good morning
5 behind the head jerk
5 air squat, with 3 second hold at the bottom, hands raised fully over head.

STR: hang power clean ( take no more than 10 min to build up to a heavy triple)

WOD: 1 round for time

800m run
50 kettle bell swings (alternating hands each swing) feel free to switch in mid air.
30 kettle bell or dumbbell snatch (15R and 15L)
30 kb thruster
30 turkish get up (15r 15L)
800m run
 M:35 F:20

Travel WOD: 20 burpees, rest 1min, 15 burpees, rest 1 min, 10 burpees, rest 1 min in plank position, 15 burpees, rest in plank position 1 min, 20 burpees.

Monday, January 18, 2010

AMRAP in 20 minutes of:
9 Ring Dips
6 Pullups
3 Burpees

travel wod: 2min of jumping rope, 20 situp, 20 jump lunges (10-per leg). 3 rounds

Sunday, January 17, 2010

Early for monday

Warm up: 3 rounds of
5 wall squats
5 push up
5 pull up
5 sit up
10 kbs

STR: 3x3 bench 75%,80,85% amrap on last set.

row 500m

21 box jump
21 kbs
row 500m
15 box jump
15 kbs
row 500m
9 box jumps
9 kbs

TRAVEL WOD: Run 1min, then perform 30 air squats, 15 push up, run 1 min, 20 air squats, 10 push up, run 1 min, 15 air squats, 5 push ups, run 1 min, 20 burpees.  Have fun!

Thursday, January 14, 2010


Run 200m, 10 lunges, 20kbs, 10 situps 3rounds.

STR: shoulder press 3x5

10 Rounds for time:
10 KB Cleans M:24kg F:16kg
10 Toes to Bar
10 Jumping Squats
Shuttle Run (60 ft total)

On the cleans, do 5 per arm.

Wednesday, January 13, 2010


But this is paleo... I hunted for it and gathered it.

Warm up: Barbell complex 10 reps per

bent over row
clean grip high pull

hang squat clean (spend some time in the bottom position to loosen up hips)
push up
pistol (5 per leg)

Barbell step up:  place barbell on your back in high bar squat position and then step up onto box. 3x6 (6 per leg).  you can also place the barbell in the front squat position if you want.  Use a weight that 6 reps is hard but doable.

3 Rounds for time:
10 Muscle Ups
400m Run

Tuesday, January 12, 2010


Warm up: 3 rounds of-  10 front squat, 10 back ext, 10 situp, 10 pull up, 5 hand stand push up (if you can not do a hand stand push up, do hand stand holds for 45seconds).


30 reps of 135lb clean and jerk.  (from ground to over head anyway possible.)

If you have no interest in doing GRACE, here is wod #2

Tabata: 8 tabata rounds of Run or Row for distance.  ALL OUT EFFORTS. 

These are both sprint style workouts that will only last 4-5 min.

THEN!!! 4x25 ghd situp.  Be careful doing these!  While you wait between sets do 40 double unders.

Monday, January 11, 2010


Warm up: 3rounds 
10 over head squat, 
10 back ext, 
10 situp, 
10 pull up, 
10 ring dip.

STRETCH as needed.

STR- 3x5 back squat

For time:
400m Run
400m Run
21 Push Jerk
400m Run
21 Thruster

M:95 F:65

Sunday, January 10, 2010

monday monday monday!

warm up: 3rounds: 10 heel 2 hand mtn climbers, 20 leg swings, 10 squats, 10 over head squats, 5 push up, 5 ring dip.

STR: 3x5 bench press, or shoulder press

For time:
10,9,8,7,6,5,4,3,2,1 reps of:
KB Swing M:32kg F:24kg

Friday, January 8, 2010


Warm up: Run for 5min at an easy pace.  Then take 5min to stretch.  I will have the clock running so you will be able to see how long you need to go.

If you want to do a strength wod today: dead lift 3x5 at 65% of 1rm.  Focus on the concentric part of the movement.  use a lot of force once you get the weight moving.

WOD:  All of this is with the kettle bell.

10 swings
10 r hand swings
10 l hand swings.
10 around the world
10 halo
10 figure 8
10 thruster
10 swing push
10 swing loop
10 r hand clean
10 l hang clean
5 turkish get up per arm

Thursday, January 7, 2010

cold thursday

and you think our gym is cold...

warm up: Barbell Complex
3 rounds of:

7 deadlift
7 hang clean
7 push press
7 front squat
7 push jerk
7 pull up 

STR: 1-10 pull up ladder

Wod: FGB Style

1min of push up
1min toes 2 bar
1min wall ball
1min snatch
1min weighted burpee
1min rest

Tuesday, January 5, 2010

Early for Wednesday

warm up: take 15min to warm up with various movements that you need to work on... or 1-5 pull up ladder(x3), use weight if you want.

Str: Push Press 3x5

WOD: Row 5k... yes seriously.  Record your time!!

Monday, January 4, 2010


Warm up (literally)- 20 air squat, 20 jump squat, 20 jumping lunges, 20 pvc pass thru, shoulder press, push press, push jerk.

STR:  work up to a heavy power clean.  if your max is 225, work up to 185-205 and perform 10x1.  Get a partner and move through this fairly quick.

WOD:  50 thrusters, 100 single unders, 40 sumo dead lift high pull, 75 single unders, 30 wall ball, 50 jumping pull up, 20 med ball cleans, 25 box jump, 10 pull up.

Sunday, January 3, 2010

Early for monday

It is going to be super cold all week... so come prepared.  I would like all of you to weigh in tomorrow.  Lets sets some goals and smash em!

Warm up: 50 jumping jacks, 10 burpees, then squat work, 10 air squat, 10 front squat, 10 OHS (three rounds) use "some" weight.
STR: 3x5 close grip bench press or hand stand push up practice

WOD: 30:30 (30 seconds or work 30 seconds of rest) 5 rounds of each.
push up
sprints or burpees depending on room available.

record reps to comments if you want!