WODS
1/12/13 Saturday
FitCamp 15-12-9-12-15 Goblet Squat, 2pd Pushups *200m sprint at the end of each round* *15 reps of all movements run 200m…12 reps of all movements run 200m… ect… Fitness/Performance 5min AMRAP: 15 Box Jumps (step down) 24”/20” 15 Push Ups…
1/11/13 Friday
Fitness A1. Deadlift @ 20×1; 6-8 x 3 sets; rest 60sec A2. Single arm Shoulder Press; 6-8/arm x 3 sets; rest 60sec A3. Double Under Practice; 60sec; rest 60sec + B. “Jackie” For time: 1000-Meter Row 50 Thrusters (45/33 lb. barbell)…
1/9/13 Wednesday
FitCamp 10 sets: Every 90 seconds complete as fast as possible: 7 Burpees 7 Push Ups 7 Ball Slams Rest Remainder of time: *Record fastest and slowest time Fitness A. Take 10-12 minutes to practice three gymnastics skills of your choice:…
1/8/13 Tuesday
Fitness A1. KBS; 20 reps; rest 45sec; A2. Pull-ups @ 2111; 6-8 x 4 sets; rest 45sec A3. Barbell Roll Outs; 8-10 ; rest 45sec + Three rounds for time of: 15 Pull-Ups 30 Double-Unders or 12″ Box Jump Overs…
1/7/13 Monday
FitCamp Teams of 4: 100 Reps MB Thruster 100 Reps Burpees 100 Reps Pullups 100 Reps Box Jumps (step down) Row 4k *All team members will be working at once. There has to be someone at Rower at all times…
1/5/13 Saturday
30 Thrusters 85/55# Row 500/400m *Thrusters must be unbroken *This will be painful, hang on and give it EVERYTHING you have! *Goal is sub 3min
1/4 Friday
A. Front Squat @ 20X1, 1RM B. Clean and Jerk, build to a tough single C. 30 Muscle-ups for time *If you can not perform a Muscle Up than you will spend 10min practicing!
1/2 Wednesday
Snatch grip deadlift x4/Power snatch x3/Hang power snatch x2; rest 2 min x6 + AMRAP Burpees to 6″ OH in 7 minutes *Sectional Wod from last year, Let’s see if you can beat…
1/1 Tuesday
30 Squat Clean for time @ 135/95# + 15sets: 60 sec Run/Row/Airdyne @ 50% 60 sec @ 85-90%
12/31 Monday
A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM B1. Power Clean, 1 rep x 5 sets, 2…
12/29 Saturday
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Happy holidays! :)
12/28 Friday
A. Split Jerk, build to a 1RM + B. 4 sets ALL OUT: 20 sec AMRAP Squat Clean @ 95/65lb 20 sec AMRAP Pull-ups 20 sec AMRAP Cals on Airdyne Rest 4min *Each set will only be 60 sec, goal…
12/26 Wednesday
Fitness/XFit Sport Complete all of the following @ 75%: Run 1600m + (5 min) rest 5 rounds: 5 Ring/Bar Dips 10 GH Sit-ups 15 Back Extensions 20 Air Squats + (5 min) rest For time: Burpees (no jump) – 1,2,3,4,5,6,7,8,9…
12/24 Monday
Fitness/XFit Sport For 24min: On evens: 4 Hang (above knee) Power Snatch @ 55% 1RM On odds: 4 Ring Dips + For 24min: On odds: 4 Power Cleans @ 65% 1RM On evens: 8 toes-to-bar or max L-sit if you…
12/22 Saturday
10 min @ 75%: 90 sec Airdyne 60 sec KBS – 53/35 –5 min rest 10 min @ 75%: Row 200m 10 Push-ups –5 min 10 min @ 75%: Run 200m 7 Toes to Bar –5 min 10 min @…
12/21 Friday
Fitness A. Split Jerk Wave Loading, 1 rep x 12 sets, 1 min rest – 1st @ 65lb, 2nd @ 70lb, 3rd @ 75lb, and repeat this sequence , moving from 65lb to 75lbs (pick weights heavier than last week)…
12/19 Wednesday
Complete all of the following @ 75%: 5 rounds: 25 Double Unders 10 Push-ups + Rest 5 min + 21,18,15,12,9,6,3 reps: KBS – 50/35# Box Jumps – 20″ – step down + Rest 5 min + 5 rounds: 25 Double…
12/18 Tuesday
Fitness/XFitSport 4-5 sets of: 6 Back Squat @ 20X0 – 175/135lb or 10# heavier than last week Row 1:30 min @ 85% – slightly faster than last week 2:30 min rest + 10 min + 4-5 sets of: 6 DL…