Annex Fitness

Tuesday, February 14, 2012 WOD

2012-02-14T17:08:00.003-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Knees to Elbows
10 Back Extentions
10 Leg Swings
10 Squats

WOD

For time:

Row 500M
10 Hand Stand Push Ups
20 Pull Ups
30 KB Swings 24kg/16kg
40 Sit Ups
50 Burpees
Row 500M

Post times to comments.

Monday, February 13, 2012

2012-02-13T12:58:00.001-05:00

WARMUP

10 rounds of:

2 x Jab + Cross
Carioca Drill
Cossack Squat

WOD

Part A

3 rounds of:

Max Rep Dead Hang Pull-ups

Part B

8 rounds of:

10 Tire Shuffles

3-Cone Drill

Post times to comments.

Mobility WOD

10 minute squat test

Friday, February 10, 2011

2012-02-10T17:08:00.000-05:00

WARMUP

3 rounds of:

20m swim
10 Squats
10 Pushups
5 Pool Situps

WOD

4 rounds of:

20m underwater tow (35m/25f l)
10 zercher squats
(35m/25f l)
20m underwater tow
(35m/25f l)
10 dry bag situps
(35m/25f l)

Post times to comments.

Mobility WOD

5:00 Supine wall splits
2:30/side Elevated sofa stretch

Thursday, February 9, 2012

2012-02-09T17:25:00.000-05:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
10 Sit Ups
10 Back Extensions
10 Leg Swings

WOD

Part A

Bench Press

1 - 1 - 1 - 1 - 1

Post loads to comments.

Part B

AMRAP in 12:00 of:

2 x Power Clean (155m/105f lbs)

10 Box Jumps

Post times to comments.

Mobility WOD

5:00 Supine Wall Squat
2:30/side Calf stretch

Wednesday, February 8, 2012

2012-02-08T16:18:00.003-05:00

WARMUP

3 sets of 10 reps using any of the movements in Jim Smith's Dynamic Sledge Warmup

WOD

Part A

Every minute on the minute for 10:00:

3 Handstand Pushups

Part B

6 rounds of:

25 Sledgehammer Swings

15m Crawl

15m Broad Jump

The sledgehammer does not leave your hands for the entire workout.

Post times to comments.

Mobility WOD

2:30/side overhead band stretch
2:30/side sofa stretch

Tuesday, February 7, 2012 WOD

2012-02-07T00:56:00.002-05:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side.
Shoulder Stretch, 1 min per side
Hollow Body Rock, 30 secs or as close as you can get
10 Back Extensions
10 Leg Swings, per leg.
10 Squats

WOD

AMRAP in 15 mins

1 Deadlift @ 85% of 1 RPM
25 Double Unders
12 Push Ups

Post completed rounds + reps to comments.

Monday, February 6, 2012

2012-02-06T17:20:00.000-05:00

WARMUP

3 rounds of:
5 x Kick to Handstand
10 x Cossack Squat

WOD

12 rounds of:

0:20 Supine Ring Pullups

0:40 Rest

Post reps per round to comments.

Mobility WOD

2:30 / side bully stretch
5:00 external rotation w. bar

Friday, February 3, 2012

2012-02-03T17:59:00.001-05:00

WARMUP

2 rounds of:
2 x 10m Shallow water run
2 x 10m Underwater swim
10 Pushups
10 Situps
10 Squats

WOD

20 x 20m Freestyle

Post times to comments.

Mobility WOD

2:30/side bully stretch
5:00 over the barrel stretch

Thursday, February 2, 2012

2012-02-02T17:32:00.003-05:00

WARMUP

2 Rounds

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extentions
10 Leg Swings, per leg

WOD

Part A

On the minute for 10 minutes perform 2 Squat Cleans. #135/#95

Part B

For time:

20 HSPU
30 Pull Ups
40 KB Swing #24kg/16kg
50 Sit Ups
60 Burpees

Post times to comments

Wednesday, February 1, 2012

2012-02-01T14:11:00.002-05:00

WARMUP

5:00 Pose Drills

WOD

4 rounds of:

400m run

Rest as needed between rounds.

Post times to comments.

Mobility WOD

2:30/side sofa squat
2:30/side calf stretch

Tuesday, January 31, 2012

2012-01-31T16:49:00.002-05:00

WARMUP

2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extensions
10 Rollover into V-sit

WOD

Part A

3 rounds of:

Max rep pushups

Post reps to comments.

Part B

"Death by..."

Sled Pull

With a continuously running clock do one sled pull the first minute, two sled pulls the second minute, three sled pulls the third minute continuing as long as you are able.

A single rep covers 10m, with males pulling 185lbs and females pulling 135lbs. Change direction each rep.

Use as many sets each minute as needed until you are unable to complete the required number of reps for that minute.

Post rounds completed to comments.

Monday, January 30, 2012

2012-01-30T16:59:00.000-05:00

WARMUP

3 rounds of:
10 x Jab + Cross
10 Squats
10 Pushups
10 Situps

WOD

Part A

Every minute on the minute for 10:00 perform:

3 Kneeling jump squats

Part B

3 rounds of:

Max Rep Handstand Pushups

Max Rep Pushups

After your last handstand pushup, transition immediately to regular pushups.

Post reps per exercise and round to comments.

Mobility WOD

2:30/side overhead shoulder band stretch
5:00 external rotation w. bar

Friday, January 27, 2012

2012-01-27T16:17:00.002-05:00

WARMUP

3 rounds of
2 x 10m Underwater Swim
1:00 Surface Support

WOD

6 rounds of:

10 Dry Bag Push Presses (35m/25f l)

20m Head-up Freestyle

Rest as needed between rounds.

Post times to comments.

Mobility WOD

Collect 5:00/side in deep hip stretch.

Thursday, January 26,2012 WOD

2012-01-26T17:00:00.003-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings
10 Over Head Squats with PVC

WOD

Part A

Cleans 3/3/3/3/3

Part B

7 Rounds for time:

7 reps Front Squat #165/115
7 reps Chest to Bar Pull Ups

Post times to comments

Wednesday, January 25, 2012

2012-01-25T16:21:00.001-05:00

WARMUP

3 rounds of:

10 Pushups
10 Squats
10 Jab + Cross

WOD

AMRAP in 12:00 of:

10 Pullups

20m Fireman's Carry

Post times to comments.

Mobility WOD

5:00 External shoulder rotation w. bar
5:00 Over the barrel stretch

Tuesday, January 24, 2012 WOD

2012-01-24T17:07:00.002-05:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings
10 Squats

WOD

10 Rounds for Time:

15 Deadlift #135/105
15 Push Ups

Post times to comments.

Monday, January 23, 2012

2012-01-23T16:16:00.002-05:00

WARMUP

5:00 Pose Drills
10 x Jab + Cross + Sprawl

WOD

6 rounds of:

10 Single Arm Kettlebell Swings RS (45m/30f lbs)
10 Single Arm Kettlebell Swings RS (45m/30f lbs)
50m Backwards Run
50m Run

Post times to comments.

Mobility WOD

2:30/side overhead band stretch
2:30/side calf stretch

Friday, January 20, 2012

2012-01-20T16:40:00.001-05:00

WARMUP

3 rounds of:
2 x 10m Underwater Swim
10 Pushups
10 Squats

WOD

3 rounds of AMRAP in 3:00 of:

6 Dry Bag Situps

2 x 20m Swim

Rest 2:00 between rounds.

Post times to comments.

Mobility WOD

2:30/side Elevated Sofa Stretch
5:00 Over the barrel Stretch

Thursday, January 19, 2012

2012-01-19T18:25:00.002-05:00

WARMUP

2 Rounds:
10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings

WOD

Part A

Snatch Balance

3/3/3/3/3

Part B

3 Rounds for time:

25 Double Unders
25 Push Press # 65/#45
25 Burpees
25 DB Thrusters #25/#20

Post times to comments

Wednesday, January 18, 2012

2012-01-18T22:27:00.001-05:00

WARMUP

3 rounds of:
10 Jab + Cross
10 Rollover to V-Sit
10 Mountain Climbers

WOD

"Tabata Something Else"

Tabata intervals of:

Pull-ups

Push-ups

Sit-ups

Squats

Post total reps from all 32 intervals to comments.

Mobility WOD

10 Minute Squat Test

Tuesday, January 17, 2012

2012-01-17T18:44:00.002-05:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Knees to Elbows
10 Back Extentions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

On the minute for 10 minutes perform 3 reps of Deadlift @ 65% of 1 rep max.

Part B

3 Rounds for time:

25 KB Swing #24kg/#16kg
25 Sit Ups
25 Box Jumps

Post times to comments.

Monday, January 16, 2012

2012-01-16T17:49:00.002-05:00

WARMUP

3 rounds of:
10 x Jab + Cross + Hook + Cross
10 Squats

WOD

AMRAP in 15:00 of:

Max Rep Handstand Pushups

20 Situps

Post reps per round to comments.

Mobility WOD

2:30 / side doorframe sofa stretch
5:00 supine wall squat

Friday, January 13, 2012

2012-01-13T17:29:00.001-05:00

WARMUP

3 rounds of:
2 x 10m Shallow water run
5 x Pool Muscle Ups
10 Squats

WOD

AMRAP in 12:00 of:

5 Dry Bag Push Presses
10m Overhead Walk
10m Tow

Use 35m/25f bags.

Post rounds to comments.

Mobility WOD

Collect 5:00/side working overhead shoulder position with a band.

Thursday, January 12, 2012 WOD

2012-01-12T16:52:00.002-05:00

WARMUP

2 Rounds of :

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch., 1 min per side
10 Sit Ups
10 Back Extensions
10 Leg Swings

WOD

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull Ups
50 KB Swing 24kg/16kg
50 Walking Lunge
50 Knees to Elbows
50 Push Press
50 Back Extentions
50 DB Thruster #20 / #15
50 Burpees
50 Double Unders

Post times to comments.

Wednesday, January 11, 2012

2012-01-11T15:18:00.000-05:00

WARMUP

3 rounds of:
10 Situps
10 Squats
6 Mountain Climbers

WOD

8 rounds of:

0:10 Max Rep Pushups

Short Shuttle

Rest as needed between rounds.

Post reps and times to comments.

Mobility WOD

2:30/side calf stretch
5:00 external shoulder rotation w. pole

Tuesday, January 10, 2012

2012-01-10T17:02:00.003-05:00

WARMUP

2 Rounds of

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings

WOD

Part A

3 X max rep Pull Ups

Rest as needed

Part B

For time:

100 Double Unders (200 Singles)
50 db Thrusters #25 #15
50 Burpees
100 Double Unders (200 Singles)

Post time to comments

Monday, January 9th, 2012

2012-01-09T16:51:00.000-05:00

WARMUP

3 rounds of:

5 Burpees
6 Mountain Climbers
7 Jab + Cross

WOD

10 rounds of:

7 Sandbag Cleans (75m/50f lbs)

20m Standing Shotput (5m/3f lbs) + Quadrupedal Retrieval

Post times to comments.

Mobility WOD

Collect 10:00 of sofa stretch

Friday, January 6, 2012

2012-01-06T16:04:00.000-05:00

WARMUP

5 rounds of:
6 Jab + Cross
6 Pushups
6 Situps
6 Squats

WOD

7 rounds of:

5 ring dips

Max time L-sit hold.

Post times to comments.

Mobility WOD

2:30/side bully stretch
2:30/side sofa stretch

Thursday, January 5, 2012 WOD

2012-01-05T12:45:00.002-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extensions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Over Squats w/ PVC

WOD

Part A

Power Cleans

2/2/2/2/2

Part B

AMRAP in 12 mins

5 Pull Ups
5 DB Right Arm Thruster #35/20
10 KB Swings 24kg/16kg
5 DB Left Arm Thruster #35/20

Post weights (part a) and completed rounds + reps to comments

Wednesday, Jan 4, 2012

2012-01-04T13:13:00.000-05:00

WARMUP

5 rounds of:

10m Underwater Swim
10m Shallow water run
3 Pool Situps

WOD

Part A

3 rounds of:

Max time weighted surface support (15m/10f lbs)

Post times to comments

Part B

3 rounds of:

6 x 20m Freestyle

Rest as needed between rounds.

Post times to comments.

Mobility WOD

5:00 External Rotation w. Bar
2:30/side bully stretch

Tuesday, January 3, 2012

2012-01-03T16:30:00.002-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch,. 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extentions
10 Leg Swings, per leg
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

Shoulder Press 3/3/3/3/3

Part B

AMRAP in 10 min.

6 steps Weighted Lunges, #135/95
6 reps DB Bench Press, #65/35

Post completed rounds and reps to comments

Monday, January 2, 2012

2012-01-02T17:15:00.002-05:00

WARMUP

3 rounds of:

10 x Jab + Cross
10 Situps
10 Pushups
10 Squats

WOD

Part A

Every minute for 10 minutes perform

3 weighted pullups (30m/20f lbs)

Part B

10 rounds of:

0:30 Max rep burpees

1:00 Rest

Post times to comments.

Mobility WOD

5:00 Supine wall splits
5:00 Supine wall squat

Friday, December 30, 2011

2011-12-30T23:08:00.001-05:00

WARMUP

3 rounds of:
10m underwater swim
10m shallow water run
10 situps
10 squats

WOD

4 rounds of:

20m underwater carry (10lb/35l dry bag)

20 Pushups

20 Situps

Post times to comments.

Mobility WOD

2:30/side elevated hip stretch
5:00 over the barrel stretch

Thursday, December 29, 2011 WOD

2011-12-28T22:00:00.002-05:00

WARMUP

2 rounds of:

10 Shoulder Dislocates

Hip Stretch, 1 min per side

Shoulder Band Stretch, 1 min per side

10 Roll Overs Into V-Sit

10 Back Extensions

10 Leg Swings, per side

5 Pull Ups

10 Push ups

10 Squats

WOD

"Fran"

Rep rounds of 21-15-9

Truster #95/#65

Pull Ups

Post times to comments

Tuesday, December 27, 2011 WOD

2011-12-27T14:42:00.002-05:00

WARMUP

2 Rounds for Time:

10 Shoulder Disclocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extentions
10 Leg Swings per leg

Then: 25 PVC Pipe or empty bar Snatch.

WOD

Part A

4 Rounds of:

6-8 Dead Hang Pull Up
6-8 Ring Dips

Part B

AMRAP in 15 mins of:

10 KB Swing 24/16kg
10 Box Jump
10 Toes to Bar

Post completed rounds + reps to comments.

Monday, December 26, 2011

2011-12-26T12:59:00.000-05:00

WARMUP

3 rounds of:

5 Pullups
10 Pushups
10 Situps
10 Squats

WOD

The Christmas WOD:

100 burpees

Post times to comments.

Mobility WOD

Accumulate 5:00 of paleo squat
Accumulate 5:00 of supine wall squat

Switch between paleo and wall squat to sort out the finer details of your squat.

Friday, December 23, 2011

2011-12-24T13:02:00.000-05:00

WARMUP

5:00 Pose Drills

WOD

Run 5000m

Post times to comments.

Mobility WOD

2:30/side calf stretch
2:30/side sofa stretch

Thursday, December 22, 2011 WOD

2011-12-22T13:03:00.003-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings (each)

Then:
25 Snatch with PVC pipe

WOD

Part A

Deadlift 3/3/3/3/3

Part B

Rep round of 10,9,8...3,2,1

Burpees with 20 Double Unders between each round.

Post times to comments

Wednesday, December 21, 2011

2011-12-21T15:47:00.000-05:00

WARMUP

3 rounds of:

10 Jab + Cross
10 Pushups
10 Squats

WOD

Every minute on the minute for 8 minutes:

20 sledgehammer swings

The time remaining in your minute is your rest time.

Post times per round to comments.

Mobility WOD

5:00 Over the barrel stretch
2:30 / side bully stretch

Tuesday, December 20, 2011 WOD

2011-12-20T17:26:00.002-05:00

WARMUP

2 Rounds of

10 Shoulder Dislocates

Hip Stretch, 1 min per side

Shoulder Band Stretch, 1 min per side

10 Sit Ups

10 Back Extentions

10 Leg Swings

5 Pull Ups

10 Push Ups

10 Squats

WOD

5 Rounds for Time:

15 Pull Ups

25 KB Swings #24/#16 kg

40 Double Unders

Post times to comments

Monday, December 19, 2011

2011-12-19T18:15:00.000-05:00

WARMUP

3 rounds of:

20m swim (minimal stroke)
5 Pool Situps
10 Pushups

WOD

50 zercher squats
50 dry bag situps
50 dry bag push presses
10 x 20m freestyle

Post times to comments.

Mobility WOD

5:00 Supine Wall Squat
2.30/side Overhead band stretch

Friday, December 16, 2011

2011-12-16T18:21:00.003-05:00

WARMUP

6 rounds of:

10m Underwater Swim
5 Pushups
5 Situps
5 Squats

WOD

6 rounds of:

0:30 Weighted Surface Support (10m/5f lbs)

10m Weighted Swim

Rest as needed between rounds.

Post times to comments.

Part B

10 minute squat test

Thursday, December 15, 2011 WOD

2011-12-15T17:20:00.003-05:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

High Box Jumps

1/1/1/1/1/1/1

Record height.

Part B

7 rounds for time:

3 reps Power Cleans #165/#105
6 reps Ring Push Ups

Post times to comments.

Wednesday, December 14, 2011

2011-12-14T14:33:00.000-05:00

WARMUP

10 rounds of:
Jab + Cross
Sprawl
Carioca

WOD

21-15-9 reps of:

Sandbag clean (75m/50f lbs)

5m Run + 5m Backwards Run

Post times to comments.

Mobility WOD

5:00 External shoulder rotation w. bar
2:30/side Calf stretch

Tuesday, December 13, 2011

2011-12-13T15:06:00.001-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Leg Swings
10 Back Extensions
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A
Every minute on the minute for 10:00:

2 x Push Press (75% 1RM)

Part B

5 rounds of:
1:00 Power Snatch (95/55lbs)
1:00 Knees to Elbows
1:00 Rest

Post reps per exercise to comments.

Monday, December 12, 2011

2011-12-12T14:59:00.000-05:00

WARMUP

3 rounds of:

10 Jab + Cross
10 Pushups
10 Situps
10 Squats

WOD

8 rounds of:

3 Broad Jumps (jump length = body height)
35m run

Rest as needed between rounds.

Post times to comments.

Mobility WOD

2:30/side calf stretch
2:30/side hamstring stretch

Friday, December 9, 2011

2011-12-09T16:06:00.001-05:00

Warmup

5 rounds of:
10m Shallow Water Run
6 Pushups
6 Situps
6 Squats

WOD

Part A

5:00 Freestyle

Part B

AMRAP in 12:00 of:

10m Overhead Walk (35m/25f l bag)

10m Underwater Tow (35m/25f l bag)

Post rounds to comments.

Mobility WOD

Collect 5:00 / side of sofa stretch.

Thursday, December 8, 2011 WOD

2011-12-08T18:38:00.002-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extensions
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

Push Jerk

2/2/2/2/2

Part B

4 Rounds for time:

50 Double Unders
50 Squats

Post times to comments

Wednesday, December 7, 2011

2011-12-07T15:25:00.001-05:00

WARMUP

8 rounds of:

Jab + Cross
4 Rollover to V-sit
4 Mountain Climbers

WOD

Part A

Every minute on the minute for 10:00 perform:

4 Handstand Pushups

Part B

4 rounds of:

50m Quadrupedal

Rest as needed between rounds.

Post times to comments.

Mobility WOD

2:30 / side shoulder band stretch
2:30 / side shoulder socket work w. weight

Tuesday, December 6, 2011 WOD

2011-12-05T23:41:00.004-05:00

WARMUP

2 Rounds

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
10 Sit Ups
10 Back Extensions
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

Over Head Squats
3/3/3/3/3

Part B

12 min AMRAP

3 reps Power Cleans #155/#105
6 reps High Box Jump. Get several plates below your bench, and use a tall bench.

Post loads and completed rounds + reps to comments.

Monday, December 5, 2011

2011-12-05T14:16:00.001-05:00

WARMUP

5:00 Pose Drills

WOD

5 rounds of:

400m Run

20 Pushups

Post times to comments.

Mobility WOD

2:30 / side calf stretch
2:30 / side sofa stretch

Weekend Open Post

2011-12-04T14:36:00.000-05:00

Post this week's loose ends here!

Friday, December 2, 2011

2011-12-02T11:58:00.001-05:00

WARMUP

3 rounds of:

2 x Underwater swim
10 Pushups
10 Situps
10 Squats

WOD

Part A

6 Rounds of:

20m Freestyle

Rest as needed between rounds.

Post times to comments.

Part B

6 rounds of:

2 x 20m Dry Bag Tow (35m/25f l)

8 Dry Bag Situps (35m/25f l)

Post times to comments.

Mobility WOD

2:30 / side shoulder band stretch
2:30 / side bully stretch

Thursday, December 1, 2011

2011-12-01T11:51:00.000-05:00

WARMUP

2 rounds of:

10 Shoulder dislocates
1:00 Hip Stretch
1:00 Shoulder Stretch
5 Pullups
10 Pushups
10 Situps
10 Squats

WOD

Part A

Weighted Pullup

1 / 1 / 1 / 1 / 1

Part B

4 rounds of AMRAP in 2:00 of:

5 Dumbell Push Press (45m/30f lbs)
20m Farmers Walk (45m/30f lbs)

If you put your weights down during the active portion of the WOD, you must perform 5 burpees before continuing.

Rest 1:00 between rounds.

Post rounds to comments.

Mobility WOD

3:00 / side shoulder socket work w. weight
2:00 / side sofa stretch

Wednesday, November 30th, 2011

2011-11-30T13:45:00.001-05:00

WARMUP

3 rounds of:

10 Jab + Cross

10 Leg Blocks

5 Sprawls

WOD

Every 0:30 for 8:00:

4 Plyo Pushups

10m Sprint

The time remaining within the 30 seconds is your rest time.

Post times per round to comments.

Mobility WOD

2:30/side Calf stretch
2:30/side Doorframe Hamstring stretch

2011-11-29T17:01:00.002-05:00

WARMUP
2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extentions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

On the minute for 10 minutes perform 2 Power Cleans #165/#115

Part B

"Modified Karen"

For time:
150 DB Thrusters #20/#15

Post times to comments.

Monday, November 27, 2011

2011-11-28T00:00:00.000-05:00

WARMUP

8 rounds of:

3 x Jab + Cross
4 Mountain climbers
4 Fire Hydrants
4 Rollover to V-sit

WOD

Part A

3 rounds of:

Max rep ring dips.

Post reps to comments.

Part B

AMRAP in 12:00 of:

10 Supine Ring Pull-ups

10 Burpees

Post rounds/reps completed to comments.

Mobility WOD

Collect 5:00/side of bully stretch

Weekend Open Post

2011-11-26T23:05:00.000-05:00

Post this week's loose ends here!

Friday, November 25, 2011

2011-11-25T21:54:00.001-05:00

WARMUP

3 rounds of:
10 Jab + Cross
10 Pushups
10 Situps
10 Squats

WOD

10 rounds of:

Turkish Getup w. Sandbag (75m/50f lbs)

20m Fireman's carry

Alternate sides for each turkish getup.

Post times to comments.

Mobility WOD

5:00 Over-the-barrel stretch
2:30 Shoulder socket work w. weight

Thusday, November 24, 2011 WOD

2011-11-24T17:47:00.002-05:00

WARMUP

2 Rounds for time:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extesions
10 Leg Swings

WOD

Part A

Back Squat: 3/3/3/3/3

Part B

AMRAP in 15 mins:

5 reps, HSPU
10 reps, Sit Ups
15 reps, KB Swing 24kg/16kg

Post completed rounds and reps to comments.

Wednesday, November 23, 2011

2011-11-23T20:07:00.001-05:00

WARMUP

2 rounds of:

2:00 Pose drills
10 Pushups
10 Situps
10 Squats

WOD

Using any division of rounds and reps necessary, accumulate the following:

2000m run

75 Breakfall Burpees

Post times to comments.

Mobility WOD

2:30/side sofa stretch
2:30/side elevated sofa stretch

Tuesday,November 22, 2011 WOD

2011-11-21T23:26:00.002-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch,1 min per side
Shoulder Band Stretch, 1 min per side
10 Hollow Body Rocks
10 Back Extensions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

In 10 minutes work up to a heavy 1 rep set of Deadlift. Aim for 90% - 95% of 1 rep maximum.

Part B

AMRAP in 15 mins:

40 Double Unders
20 Ring Push Ups OR standard Push Ups
10 Toes to Bar

Post total completed rounds + reps to comments.

Monday, November 21, 2011

2011-11-21T15:51:00.001-05:00

WARMUP

3 rounds of:
2 x Shallow Water Run
10 Squats
10 Pool Situps

WOD

5 rounds of:

1:00 2 x 20m

1:00 Max Rep Situps

1:00 Max Rep Dry Bag Push Press (35m/25f l)

Post reps per exercise/round to comments.

Mobility WOD

5:00 external shoulder rotation w. bar
2:30/side bully stretch

Weekend Open Post

2011-11-19T12:54:00.000-05:00

Post this week's loose ends here!

Friday, November 18, 2011

2011-11-18T13:31:00.001-05:00

WARMUP

10 rounds of:
3 x Jab + Cross
Sprawl
3 Pushups
3 Situps
3 Squats

WOD

4 rounds of AMRAP in 3:00 of:

20m Standing Shotput (5m/3f lbs) + Quadrupedal Retrieval

5 Kneeling Jump Squat

Rest 1:00 between rounds.

Post times to comments.

Mobility WOD

Collect 10:00 In Supine Wall Squat

Thursday, November 17,2011 WOD

2011-11-17T18:10:00.003-05:00

WARMUP

2 Rounds for time:

10 Shoulder Dislocates
Hip Stretch 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A

4 sets for max time: L-Sit

Rest as required between sets

Part B

"Grace"

Perform 30 Clean and Jerk or ground to over head reps of your choice for time. #135/#95

Post times to comments.

Wednesday, November 16, 2011

2011-11-16T15:39:00.001-05:00

WARMUP

Run 600m

3 rounds of:
10 x Roll into V-sit
10 Manmaker pushups
10 Squats

Run 600m

WOD

21-18-15-12-9 reps of:

Single Arm Snatch RS (45m/30f lbs)

Single Arm Snatch LS (45m/30f lbs)

Pushups

Post times to comments.

Mobility WOD

2:30/side calf stretch
5:00 over the barrel stretch

Tuesday, November 15, 2011 WOD

2011-11-15T16:35:00.005-05:00

WARMUP

2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
Hollow Body Rock, 30 secs or as close as you can get.
10 Back Extensions
10 Leg Swings
5 Pull Ups
10 Push Ups
10 Squats

WOD

Part A
3 Sets of Max Rep HSPU. Rest as much as needed between sets.

Part B
4 Rounds for Time

15 Burpees
Row 500M
15 Pull Ups

Post times to comments.

Monday, November 14, 2011

2011-11-14T15:08:00.001-05:00

WARMUP

3 rounds of

1:00 Surface Support
10 Pushups
10 Situps

WOD

Part A

AMRAP in 12:00 of:

20m Weighted Underwater Dry Bag Tow (15m/10f lbs)*

10 Zercher Squats

* DO NOT attempt to do the full 20 meters in one push. Every time you need to take a breath, drop the weight and let it sink to the bottom of the pool.

Part B

10 Minute Squat Test

Post times to comments.

Weekend Open Post

2011-11-12T13:00:00.000-05:00

Friday, November 11, 2011

2011-11-11T13:55:00.001-05:00

WARMUP

3 rounds of:
2 x 10m Shallow water run
10 Pushups
5 Pool Situps

WOD

8-6-4 reps of:

10m Overhead Walk (25f/35m lbs)

20m Freestyle

Post times to comments.

Mobility WOD

5:00 Supine Wall Squat
5:00 Over the barrel stretch

Thursday, November 10, 2011 WOD

2011-11-10T13:41:00.001-05:00

WARMUP

run/row/skip 2 mins

Then 2 rounds of:
10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings

WOD

Part A

Bench Press 3/3/3/3/3

Part B

Rep rounds of 10-9-8-7-6-5-4-3-2-1 of:

Back Squat 100% BWT
Pull Ups

Post times to comments

Mobility WOD

Wednesday, November 9, 2011

2011-11-09T18:28:00.004-05:00

WARMUP

3 rounds of:
10 Jab + Cross
10 Pushups
10 Situps
10 Squats

WOD

"Death by..."

Handstand Pushup

With a continuously running clock do one HSPU the first minute, two HSPUs the second minute, three HSPUs the third minute continuing as long as you are able.

Use as many sets each minute as needed until you are unable to complete the required number of reps for that minute.

Post rounds completed to comments.

Mobility WOD

2:30/side shoulder band stretch
2:30/side over the barrel stretch

Tuesday, November 8, 2011

2011-11-08T16:51:00.001-05:00

WARMUP

Run/Row/Skip for 2 mins

Then 2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 mins per side
10 Push Ups
10 Ring Rows
10 Squats

WOD

20 Push Press (115/75lbs)
50 Double Unders
15 Push Press (115/75lbs)
50 Double Unders
10 Push Press (115/75lbs)
50 Double Unders
5 Push Press (115/75lbs)
50 Double Unders

Post times to comments.

Monday, November 7, 2011

2011-11-07T15:56:00.003-05:00

WARMUP

10 rounds of:
3 Jab + Cross
Sprawl
3 V-Sits
3 Leg Blocks each Side

WOD

Part A

20 Skin-the-cat inversions

Part B

3 rounds of:

15 Supine Ring Pullups

25 Squats

Post times to comments.

Mobility WOD

2:30/side shoulder socket work w. weight
2:30/side bully stretch

Weekend Open Post

2011-11-05T13:20:00.000-04:00

Post this week's loose ends here!

Friday, November 4, 2011

2011-11-04T12:24:00.003-04:00

WARMUP

3 rounds of:

10 Pushups
10 Situps
10 Squats
10 Fire hydrants

WOD

6 rounds of:

1:00 6 Tire Plyo Pushups + Tire Dump

1:00 Max Rep Sledgehammer Swings

Switch sides each round.

Post swings per round to comments.

Mobility WOD

5:00 external shoulder rotation w. bar
2:30 / side elevated hip stretch

Thusday, November 3, 2011 WOD

2011-11-03T18:19:00.002-04:00

WARMUP

Run / Row / Skip 2 mins

Then 2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Leg Swings per side
5 Pull Ups
10 Push Ups
10 Squats

WOD

3 Rounds for Time:

15 reps, Overhead Squat #75/#55
15 reps, Tuck Pull Ups
15 reps, Split Jerk #75/#55
15 reps, Toes to Bar
15 reps, Hang Power Clean #75/#55
15 reps, Back Extension

Post times to comments.

Wednesday, November 2, 2011

2011-11-03T12:18:00.002-04:00

WARMUP

20 Jab + Cross
Run 1k
20 Jab + Cross

WOD

40-30-20-10 reps of:

Squat

Pushup

Situp

Post times to comments.

Mobility WOD

2:30 / side bully stretch

2:30 / side calf stretch

Tuesday, November 1, 2011

2011-10-31T22:49:00.002-04:00

WARMUP

Run / Row / Skip for 2 mins

Then 2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Leg Swings, per side
5 Pull Ups
10 Push ups
10 Squats

WOD

Complete 3 rounds for time:

15 reps, Over Head Squat #75/#55
15 reps, Tuck Pull Ups
15 reps, Split Jerk #75/#55
15 reps, Toes to Bar
15 reps, Hang Power Cleans #75/#55
15 reps, Back Extentions #10lb plate

Post times to comments.

Monday October 31 2011

2011-10-31T16:02:00.001-04:00

WARMUP

3 rounds of:
10m shallow water run
10 pushups
10 situps
10 squats

WOD

8 rounds of:

20m weighted dry bag tow (15m/10f lbs)

Rest as needed between rounds.

Post times to comments.

Mobility WOD

Collect 5:00/side of sofa stretch.

Friday, October 28, 2011

2011-10-28T15:23:00.001-04:00

WARMUP

2 rounds of:

15 Jab + Cross
Run 400m

WOD

10 rounds of:

10 Single Arm Kettlebell Swings (45m/30f lbs)

5 Pull-ups

5 Kneeling jump squats

Post times to comments.

Mobility WOD

5:00 Supine Wall Splits
2:30 Overhead position stretch

Thursday, October 27, 2011 WOD

2011-10-27T18:27:00.002-04:00

WARMUP

Run/Skip/Row 2 mins

Then 2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings

WOD

Part A

Hand Stand Holds.

Accumulate 7 mins maintaining a hand stand, using a wall or surface or spotter for balance is
permissable.

Part B

4 Rounds for Time:

21 Burpees
25 Steps Over Head Lunge #45/#25

Post times to comments

Wednesday, October 26th, 2011

2011-10-26T19:56:00.004-04:00

WARMUP
2 rounds
1:30 surface support
3 x 20 ms

WOD
AMRAP 12 mins
2 x 10 ms weighted overhead walk (35L M/25L F)
2 x 10 ms weighted underwater tow (35 L M/25L F)
10 push press (35L M/25 L F)

Post times to comments.

Mobility WOD
See mobility WOD site

Tuesday, October 25, 2011 WOD

2011-10-25T17:23:00.002-04:00

WARMUP

Run/Row/Skip 2 mins

Then 2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Sit Ups
10 Back Extensions
10 Leg Swings

WOD

Part A

On the minute for 10 mins do 3 Back Squats @ 70% of 1 RPM

Part B

Rep rounds of 21-15-9 for time:

Power Cleans #115/#75
Toes To Bar
Push Ups

Post times to comments.

Monday, October 24, 2011

2011-10-24T17:26:00.003-04:00

WARMUP

10 rounds of:
3 x Jab + Cross
Sprawl

WOD

Part A

Every minute for 10 minutes perform

3 weighted pullups (30m/20f lbs)

Part B

8 rounds of:

4 cone drill (10m)

Alternate start direction each round. Rest as needed between rounds.

Post times to comments.

Mobility WOD

5:00 External rotation w. bar
2:30/side calf stretching

Friday, October 21, 2011

2011-10-21T15:39:00.002-04:00

WARMUP

3 rounds of:

10 x Jab + Cross

5 x Sprawl

WOD

4 rounds of:

10 sandbag cleans (75m/45f lbs)

10 ring dips

Post times to comments.

Mobility WOD

2:30 / side bully stretch
5:00 supine wall squat

Thursday, October 20, 2011 WOD

2011-10-20T17:23:00.002-04:00

WARMUP

Run / Skip / Row for 2 min

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
10 Toes to Bar
10 Back Extentions
10 Leg Swings, per side

WOD

10 Rounds for time of

12 reps, Deadlift #135/#105
12 reps, DB Thrusters #25/#20

Post times to comments

Wednesday, October 19, 2011

2011-10-19T16:04:00.004-04:00

WARMUP

3 rounds of:

5 Pool Situps

10 Pushups

10 Squats

WOD

21 Dry Bag Situps
21 Zercher Squats
8 x 20m Freestyle

15 Dry Bag Situps
15 Zercher Squats
6 x 20m Freestyle

9 Dry Bag Situps
9 Zercher Squats
4 x 20m Freestyle

Post times to comments.

Mobility WOD

2:30/side calf stretch
2:30/side sofa stretch

Tuesday, October 18, 2011 WOD

2011-10-18T16:58:00.003-04:00

WARMUP

Run/ Skip / Row 2 mins

Then 2 Rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Stretch, 1 min per side
Hollow Body Rock - 30 secs
10 Back Extensions
10 Leg Swings, both sides

WOD

Part A

Thrusters 3/3/3/3/3

Part B

For Time:

*50/40/30 Double Unders
20 Pull Ups
*50/40/30 Double Unders
20 Push Ups
*50/40/30 Double Unders
20 Sit Ups
*50/40/30 Double Unders
20 Squats

* In round 1 do 50 DU's, in round 2 do 40 DUs, in round 3 do 30 DUs.

Post times to comments.

Monday, October 17, 2011

2011-10-17T14:58:00.000-04:00

WARMUP

3 rounds of:

10 x Jab + Cross

10 x Fire Hydrants

10 x V-sits

WOD

10 rounds of:

Sandbag Turkish Getup (75m/50f lbs)

20m Standing Shotput (5m/3f lbs) + Quadrupedal Retrieval*

* Run to the location at which the shot landed, then proceed via quadrupedal to the target. Return to the shot, pick it up, and run back to the starting position.

Rest as needed between rounds. Switch sides each round.

Post times to comments.

Mobility WOD

2:30/side bully stretch
5:00 shoulder external rotation w. bar

Friday, October 14, 2011

2011-10-14T14:09:00.002-04:00

WARMUP

15 Burpees
5:00 Pose Drills
15 Burpees

WOD

AMRAP in 12:00 of:

8 Dumbell Snatches RS (45m/30f lbs)

8 Dumbell Snatches LS (45m/30f lbs)

20m Backwards Run

20m Run

Post times to comments.

Mobility WOD

Accumulate 5:00 of sofa stretch per side.

Thusday, October 13, 2011 WOD

2011-10-13T17:26:00.002-04:00

WARMUP

Run / Row/ Skip 2mins

Then 2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Strech, 1 min per side
10 Sit Ups
10 Back Extentions
10 Leg Swings, per side

WOD

Part A

8 min AMRAP:

"Cindy"

5 Pull Ups
10 Push Ups
15 Squats

Post total rounds completed and fractions to comments

Part B

For time:

Run 400M
35 Overhead Squats #65/#45
Run 400M
35 KB Swings 24kg/16kg
Run 400M
35 Toes to Bar

Post times to comments.

Wednesday, October 12, 2011

2011-10-12T18:25:00.001-04:00

WARMUP

3 rounds of:
1:00 Surface Support
5 Pushups
10 Situps
15 Squats

WOD

Part A

8 rounds of:

10m Freestyle

10 Head-up FreeStyle

Object Retrieval

2 x 10m Object Tow

Post times to comments.

Part B

10:00 Squat Test

Post number of faults to comments.

Tuesday, October 11, 2011 WOD

2011-10-11T17:02:00.002-04:00

WARMUP

Run - Row or Skip 2 mins

The 2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side
10 Leg Swings, per side
10 Back Extentions
6-8 reps DB Shoulder Press (light weight)

WOD

Part A

"Diane"

Complete rep rounds of 21-15-9 of:

Deadlift #225/#155
Hand Stand Push Ups

Post times to Comments

Part B

Tabata Double Unders

Complete 8 intervals of 20 secs work 10 secs rest.

Score is lowest number of DU's in an interval

Post scores to comments

Monday, October 10, 2011

2011-10-10T11:56:00.000-04:00

WARMUP

3 rounds of:

10 V-sits
10 Fire hydrants
10 Jab + Cross

WOD

4 rounds of:

0:30 Pushups
0:30 Rest
0:30 Situps
0:30 Rest
0:30 Squats
0:30 Rest

Post reps per exercise to comments.

Mobility WOD

5:00 Supine wall squat
2:30/side bully stretch

Friday, October 7, 2011

2011-10-07T16:10:00.001-04:00

WARMUP

Run 800m

WOD

2 rounds of:

400m Fireman's Carry

Rest as needed between rounds.

Post time per round to comments.

Mobility WOD

Collect 10:00 of over-the-barrel stretch

Thursday, October 6, 2011

2011-10-06T11:56:00.002-04:00

WARMUP

2 Rounds:

10 Shoulder Dislocates
Hip Stretch, 1 min per side
Shoulder Band Stretch, 1 min per side.
Hollow Body Rock - 30 secs
10 Back Extensions
10 Leg Swings, per leg

WOD

Part A

On the minute for 10 mins perform 3 Power Cleans. #155/#105

Part B

AMRAP in 12 mins:

15 Double Unders
1 Over Head Squat #95/#65
15 DU's
3 OHS
15 DU's
5 OHS

Post completed rounds + reps to commets.

Wednesday, October 5, 2011

2011-10-05T17:07:00.000-04:00

WARMUP

3 rounds of:
10 Pool Muscle Ups
10 Squats
10 Situps

WOD

4 rounds of:

2:00 Max Rep 20m Freestyle

2:00 Rest

Post distance per round to comments.

Mobility WOD

5:00 External rotation w. bar
2:30 / side shoulder socket work w. weight

Tuesday, October 4, 2011 WOD

2011-10-04T12:58:00.002-04:00

WARMUP

Run/ Row/ Skip 2 minutes

Then 2 rounds of:

10 Shoulder Dislocates
Hip Stretch, 1min per side
Shoulder Band Stretch, 1 min per side
Leg Swings, 10 per side
5 Pull Ups
10 Push Ups
15 Squats

WOD

Part A

Back Squats

5/5/5/5/5

Part B

Rep rounds of 30-20-10 of

KB Swings 24kg/16kg
Toes 2 Bar
Overhead Walking Lunges (steps) #45/#25

Post times to comments.