WOD

Front Squat 5-5-5-5-5

Then:

3 Rounds for Time of:

10 Deadlifts, 1.5 x BW

25 Ring Dips

WOD

Work on Overhead Squat

Then:

AMRAP in 8 minutes of:

1 Pull-up,1 Push-up, 1 Squat

2 Pul-ups, 2 Push-ups, 2 Squats

3 Pull-ups, 3 Push-ups, 3 Squats...

Continue to add 1 rep to each exercise each round.

WOD

Back Squat 3-3-3-3-3

Then:

25-20-15-10-5 rep rounds for time of:

Wall Ball Shots (20#/14#)

2x AbMat Sit-ups

WOD

Push Press 3-3-3-1-1-1

Then:

5 Rounds for time of:

5 Deadlifts

15 KB Swings

WOD

Back Squat 5-5-5-5-5

Then:

"Cindy"

As many rounds as possible in 20 min of:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds completed to comments.

WOD

Four rounds for time of:

Row 500m

15 Power Cleans, 155#/105#

Post time to comments.

WOD

Push Press 5-5-5-3-3-3

Then:

8 Dbl Alternating Tabata rounds of:

Clapping Push-ups

Jumping Squats (45#/30#)

Score is lowest round of push-ups+lowest round of squats.

WOD

Deadlift 3-3-3-1-1-1

Work up to a 1RM

Then...

21 Handstand Push-ups

Row 400m

21 Weighted Pull-ups

15 Handstand Push-ups

Row 400m

15 Weighted Pull-ups

9Handstand Push-ups

Row 400m

9 Weighted Pull-ups

Post time to comments.

WOD

Shoulder Press 5-5-5-3-3-3

Then...

"Elizabeth"

21-15-9 rep rounds for time of:

Clean 135#/95#

Ring Dips

Post time to comments.

WOD

Deadlift 5-5-5-3-3-3

Then...

5 Rounds for time of:

15 Push Jerks, 95#/65#

15 L-Pull-ups

Post time to comments.

WOD

"The Filthy Fifties"

For Time:

50 Box Jumps, 24"

50 Jumping Pull-ups

50 KB Swings, 1 pood

Walking Lunge, 50 steps

50 Knees to Elbows

50 Push Press (45#/30#)

50 Back Extensions (Sub Goodmornings, 45#/30#)

50 Wall Ball, 20#/14#

50 Burpees

50 Double Unders

Post time to comments.

WOD

Front Squat 3-3-3-1-1-1

Then...

"Cindy"

As many rounds as possible in 20 min of:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds completed to comments.

WOD

Squat Clean 3-3-3-3-3

Then...

Pull-ups on the minute.  1 pull-up the first minute, 2 the second minute, 3 the third minute..... until you cannot complete the round within the minute. Use as many sets as needed each minute.

Post loads and rounds completed to comments.

WOD

Shoulder Press 5-5-5-3-3-3

Then...

5 Rounds for max reps of:

1:00 Row (calories)

1:00 Rest

1:00 KB swings (1.5 Pood/1 Pood)

1:00 Rest

Post loads and total reps completed to comments.

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WOD

Front Squat 5-5-5-3-3-3

Then...

For time:

25-50-75 rep rounds of:

Squat

Push-up

Pull-up

Sit-up

Scale as needed. Post loads and time to comments.

WOD

Hang Power Clean  5-3-3-1-1-1

Then...

8 Double Alternating Tabata Rounds of:

Push Press  95#/65#

Pull-ups

Score is total number of reps completed.

Scale as needed. Post loads and reps completed to comments.

WOD

Deadlift 5-3-3-1-1-1

Then...

"Annie"

50-40-30-20-10 rep rounds of:

Double Unders

Si-tups

Scale as needed. Post time to comments.

WOD

Back Squat 5-5-3-3-3

Then...

"Nate"

As many rounds as possible in 20 min of:

2  Muscle-Ups

4  Handstand Push-Ups

8  2 Pood Kettlebell Swings

Scale as needed. Post number of rounds completed to comments.

WOD

Deadlift 5-3-3-1-1-1

Then...

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Scale as needed. Post Time to comments.

WOD

Shoulder Press  5-3-3-1-1-1

Then...

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD

Strength 

Back Squat 5-3-3-1-1-1

Then...

3 Individually Timed Rounds of:

15 Deadlifts, 225#/185#

15 Knees to Elbows

15 Jumping Squats

Rest as needed between rounds.

Scale as needed. Post times to comments.

NEW PHONE NUMBER

My phone number has changed to 219-671-0052.

WOD

Deadlift 5-3-3-1-1-1

5 Rounds for time of:

15 Hang Squat Cleans, 135#/95#

4 Rope Climbs

WOD

Back Squat

5-5-5

5 Rounds for time of:

5 Reps Shoulders to Overhead, 185#/125#

10 Burpees

Post time to comments.

WOD

"Elizabeth"

21-15-9 

Clean 135#/95#

Ring Dips

Scale as needed. Post time to comments.

WOD

Practice handstands and/or planks.

Then:

5 Rounds for time:

5 Deadlifts 275#/185#

10 Burpees

WOD

Shoulder Press  5-5-5

20 min AMRAP:

250m Row/15 Burpees

21 Sumo Deadlift High Pull, 95#/65#

15 Pull-ups

Scale as Needed

Post Loads and Rounds Completed to Comments.

WOD 10/6/09

21-18-15-12-9-6-3

Power Clean 95#/65#

Sit-ups

Back Extensions

Post Time to Comments

Satuday September 26, 2009

Group classes will begin on October 6th. Call or e-mail to reserve your spot or show up and hope for the best.