Archives

Monthly Archive for: ‘February, 2013’

Fri 3/1/13

EMOM For 6min
8 Thrusters (95/65)
4 Burpees jump over bar jump back

4min rest

10 min of Cindy

5min Rest

5 Rounds
10 DU
10 Box Jumps -20- Original XFit Standard
10 Dips

Feb 2/28/13

EMOM 12 Min
1 Cycle of The Bear Complex (135/105)
Rx Standard: add 10 pounds every 2 minutes
135-105
145-115
155-125
165-135
175-145
185-155

Then:

15 Min Amrap
10 per side KB 1 arm row (70/24)
10 2 hand KB Snatch – GTO – (70/24)
10 Box Jumps (30/24) -open and in control-

Wed 2/27/13

10-9-8-7-6-5-4-3-2-1
Pull Ups – Even# Rounds BF or Kip / Odd# Rounds C2B
Hang Power Snatch – 75
5-10-15-20-25-30-35-40-45-50 (sub: burpees 2-4-6-8-10-12-14-16-18-20)
DU

Tues 2/26/13

Wod 1
3 Rounds

21-15-9
BB Bench Press (75%BW/50%BW)

18-15-12
Goblet Squats (24k/20k)

15-12-9
Dips (20/BW)

12-9-6
Pistols (alternate)

Wod 2
For Time
25 WBS (20/14 @9)
2 KB Snatch (24k/20k)
20 WBS
4 KB Snatch
15 WBS
6 KB Snatch
10 WBS
8 KB Snatch
5 WBS
10 KB Snatch

Mon 2-25-13

OHS 5×5

4 Rounds Rx (135/115) Sx (115/95)
6 HSPU (sub 12 Pike Push Ups)
9 Cleans Any Way
12 BB Lunges – 6 Back 6 Front
9 T2B
6 OHS

Sat 2/23/13

Floating Cap

200m Run
30 PP (100/75)
30 FS (100/75)
I-Run
30 GTO (100/75)
4 Burpees Over Bar

200m Run
20 PP
20 FS
I-Run
20 GTO
4 Burpees Over Bar

200m Run
10 PP
10 FS
I-Run
10 GTO
4 Burpees Over Bar

200m Run
5 PP
5 FS
I-Run
5 GTO
4 Burpees Over Bar

Fri 2/22/13

From Main Site 2/15/13 No Separate Female Standard Specified
7 Rounds
7 STO (155/115)
7 C2B Pull Ups
7 Burpees

No Rack – Must Clean BB

Th 2/21/13

10! Dead Lifts (215/165) – 5 Chin Ups (20/BW)- 1! Dips (20/BW)
9 – 5 – 2
8 – 5 – 3
7 – 5 – 4
6 – 5 – 5
5 – 5 – 6
4 – 5 – 7
3 – 5 – 8
2 – 5 – 9
1 – 5 – 10
Strict DL’s, No RDL’s No SLDL’s
On the deadlift focus on back angle staying the same, approx 45 degress, until bar reaches the knee cap.

Wed 2/20/13

5 Rounds
3 Clusters (155/115)
5 HPC (155/115)
7 Rev Grip BB Row (155/115)
9 per side Lateral Jumps Over bar
20 DU (sub 10 Burpees & 20 singles)

Tues 2/19/13

SP 5×4 – adv’d 65-70-75-80-85%
PP 4×3 – adv’d 90-95-100-105%
PJ 3×2 – adv’d 110-115-120%
%’s are based on 1Rm SP

15 min AMRAP
8 HSPU
10 C2B Pull Ups
12 Box Jumps (30/24)
*box jumps are open and in control
You can step down or jump down*

Mon 2/18/13

Buy In:
50 DU
10!
OHS (115/95)
DB Row even # Rounds (70/50) Per side
DB Snatch odd # Rounds (70/50) Per Side
T2B
Dips
HRPU

Buy Out:
I-Run
300m Row
I-Run

Sat 2/16/13

Cleary/70th/400/200
10 KBS
10 Box Jumps
10 Burpees

Buy Out:
30 KB SDHP

Fri 2/15/13

SP 5×4
PP 4×3
SJ 3×2

Warm Up:
4 Rounds
1 HSHP
1 SHP
1 PS
1 OHS

Work:
5 Rounds (Start With Last Warm Up Wt.- add Wt Ea Round If Possible)
8 Power Snatch
4 OHS

Optional Wod Time Permitting
3 Rounds
10 HSPU
10 Alt. Pistols
20 DU

Th 2/14/13

2 Partner Wod
100 (Men- Hang Power Cleans/Woman-Dead Lifts) – 135
100 Burpees
100 KBS (32k/24k)
100 Box Jumps (24″/20″)
one person works
the other farmer carry around Island (20k/16k)
once back switch

Buy Out
100 Thrusters – 45
20 rep max before mandatory switch
10 rep min before switch is allowed

Wed 2/13/13

200m Sprint Every E3MOM for 9 min (3 Total Sprints)

5 Rounds
10 WBS ([email protected]/[email protected])
5 C2B Pull Ups
10 Pledge Push Ups
5 Butterfly Pull Ups
I-Run

Time Remainig:
3 Rounds
200m Row
Island Farmers Walk (55/45)

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