WOD 09-01-2010

5x5 Bench Press + 5 lbs from previous lift

WOD

3 rounds each for time

row 500 meters

run 400 meters

rest exactly 3 minutes between rounds

post weight and times to comments.

WOD 08-31-2010

5x5 Deadlift (+5lbs from previous lift)

WOD

Barbell Complex

AMRAP IN 12 MINUTES:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Jerks

Use 50 % of Push Jerk 1 rep max

Post weight and time to comments.

WOD 08-30-2010

SWOD

5X5 Bench (5 lbs from last bench)

DWOD

Complete 2 rounds for time:

5 push press 75 lbs
Sprint 100 yards
10 push press 75 lbs
Sprint 80 yards
15 push press 75 lbs
Sprint 60 yards
20 push press 75 lbs
Sprint 40 yards

*rest 45 seconds between rounds

WOD 08-29-2010

REST DAY!!!

WOD 08-28-2010

Strength:

Deadlift - 5x5 ( +5 to previous 5x5 max)

WOD

21-18-15-12-9-6-3 rep rounds of:

Sumo deadlift high-pull, 75 lbs

Push jerk, 75 lbs

WOD 08-27-2010 "Darlene"

Strength

5x5 Bench (+5 lbs to previous 5x5 max)

DWOD "Darlene"
AMRAP 15 minutes

5 Hang Power Cleans 115 lbs

7 Supine Ring Pull Ups

10 20" Box Jumps

WOD 08-26-2010 "Murph"

5x5 Deadlift

WOD "Murph"

Run 1 mile

300 squats

200 push ups

100 pull ups

Run 1 mile

Post weight and time to comments.

WOD 08-25-2010 "Beatrice"

Strength
Bench 5x5 (add 5 to previous 5x5 max)

DWOD "Beatrice"
8 Rounds for time:
10 Squats 135 lbs
7 pullups
10 knees to elbows

WOD 08-24-2010

5x5 Deadlift

FOR TIME:

21-15-9

95lb Push Press

Ring Dips (3 standard dips per ring dip if no rings)

Burpess

Calorie Row

Post weight and time to comments.

WOD 08-23-2010

5x5 Bench Press +5lbs from previous lift

8 rounds for time

Sprint 50 yards

5 Rt arm 50lb dumbbell snatch (modify weight as needed)

5 Lt arm 50lb dumbbell snatch

7 pull ups

Post weight and time to comments

Rest Day!

WOD 08-21-10

Rest Day!

WOD 08-20-2010

5x5 Bench Press +5lbs from previous lift

WOD

AMRAP in 15 minutes

3 handstand push ups (use smith machine to assist if needed)

5 pull ups

7 knees to elbows

Post rounds to comments.

WOD 08-19-2010

Deadlift 5x5 +5lbs from previous

WOD For Time

Row 250m

20 50lb DB hang cleans

Row 250m

15 50lb DB hang cleans

Row 250m

10 50lb DB hang cleans

Row 250m

5 50lb DB hang cleans

Row 250m

Post time to comments.

WOD 08-18-2010

5x5 Bench Press +5lbs from previous

WOD

3 rounds, each round 3 minutes of work followed by 1 minute of rest

Use 40% of bodyweight for lifts

Round 1: AMRAP 5 overhead squats/ 5 burpees

Round 2: AMRAP 5 shoulder to overhead (any way) / 5 box jumps

Round 3: AMRAP 5 hang cleans / 5 push ups

Post total reps and weight to comments.

WOD 08-17-2010

5x5 Deadlift +5lbs from previous lift

5 rounds for time

20 yard Bear Crawl (10 up and 10 back)

5 Heavy Deadlifts (scale to weight you are capable of)

10 Burpees

Post weight and time to comments.

WOD 08-16-2010

5X5 Bench Press +5lbs from previous lift

AMRAP in 12 minutes

10 Supine Ring Pull-ups (use smith machine if no rings)

10 Push-ups (chest to floor to elbows fully extended at top)

Post bench press weight and total rounds to comments.

WOD 08-15-2010

5x5 Deadlift (+5lbs from previous lift)

FOUR ROUNDS FOR TOTAL REPS

45lbs Dumbell Power Snatch right arm for 30 seconds

Rest 30 seconds

45lbs Dumbell Power Snatch left arm for 30 seconds

Rest 30 seconds

Supine Ring Row 30 seconds

Rest 30 seconds

Box Jumps 30 seconds

Rest 30 seconds

Post total reps

(If no rings, use bar on smith machine, preferable to do this workout with a partner timing you and counting reps)

WOD 08-14-2010

REST DAY!

MIKE

5x5 Bench Press 180lbs on smith machine

WOD Clean and Jerk 130lbs 8 min 50 sec

WOD 08-13-2010

Bench Press 5x5 (+5lbs from previous lift)

9 Clean and Jerks

Sprint 200m

6 Clean and Jerks

Sprint 100m

3 Clean and Jerks

Sprint 50m

Go as heavy as possible on Clean and Jerks

Post weight and time

BECKY

WOD 4min (bar clean and jerks)

MIKE

Deadlift 5x5 190lbs

WOD 13 min 30 sec

TIM

Deadlift 5x5 190lbs

WOD 10 min 30 sec

LARRY

Deadlift 5x5 230lb

WOD 8min

BECKY

2 mile run

WOD 7min (30lb press and jumping pull-ups)

5x5 Dead 205

DWOD:
21-15-9
Press 95 Ib
Pull Ups
20:45

5x5 dead 205 lbs


DWOD
21-15-9
Press 95 lbs.
Pull Ups
22:27


95 lbs press was too much weight.  My shoulders are toast.

5x5 bench 160 lbs

10 thrusters 45 lbs
10 rows 100 lbs
12 minutes
9 rounds

MIKE

5x5 Bench Press 155lbs (this was actually 5lbs more than last time but we realized we had been using a 40lb bar)

WOD (AMRAP in 12 min 10 45lb thrusters 250m row) 5 rounds +10 thrusters

TIM

5x5 Bench Press 175lbs

WOD 5 rounds +10 thrusters

10-08-12

Strength
5x5 dead lift + 5or10 previous 5x5

DWOD
21-15-9
Press 95 lbs.
Pull Ups
For time

5x5 bench 160 lbs

10 thrusters 45 lbs
10 rows 100 lbs
12 minutes
9 rounds

The row machine was broken at the health sciences center so we just did what we could.

5x5 Deadlift 195lbs
WOD (10 rounds of 5 pull ups, 5 clapping pushups, 7 ghd situps) 13 min 17 sec

10-08-11

Strength Training

5x5 Bench Press

WOD

10 45lb thrusters

Row 250 m

AMRAP 12 min (go faster than you think you can on the rows)

MIKE

5x5 Deadlift 185lbs

WOD (10 rounds of 5 pull ups, 5 clapping pushups, 7 ghd situps) 12 min 10 sec

TIM

5x5 Deadlift 185lbs

WOD 12 min 15 sec

5x5 deadlift - 195 lbs

5 pull ups
5 clapping push ups
7 ghs sit ups
10 rounds
13:05

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5x5 benchpress - 155 lbs

10kb swings - 55 lbs
15 box jumps
10 toes to bar
5 rounds
19:37

Mike

*5x5 Bench Press 155lbs.

*WOD 10-15-10 6 rounds for time (1 1/2 pood swing, box jump, toes to bar) 11min 50 sec

Tim

*5x5 Bench Press 175lbs.

*WOD 11 min 59 sec (Tim felt integrity called him to mention that he didn't really do toes to bar)

Becky

*WOD with 40lb swings (a lot of weight for her) 12 min 15 sec

10-08-09

5x5 benchpress - 155 lbs

10kb swings - 55 lbs
15 box jumps
10 toes to bar
6 rounds
19:37

10-08-08

5x5 deadlift - 185 lbs
pullups 6+5+5=16
10 x 40 yard sprints