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Life changing fitness

WOD - July 1, 2013 - Canadian Crippler

6/30/2013

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30 reps of push-up
15 reps of deadlift at 225 lb
500 m run
30 reps of pull-up
15 reps of push press at 135 lb
500m run
30 reps of air squat
15 reps of front squat at 135 lb
500 m run
15 reps of deadlift at 225 lb
30 reps of push-up

            God Keep Our Land Glorious and Free!

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June 28, 2013 - Pull Ups, Dips & Hollow Rock

6/27/2013

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Weighted Pull Ups

1-1-1-1-1-1-1

Then:
10-1
Pull Ups
Ring Dips

Bonus:
Max Hollow rock for Time

1 Comment

WOD - June 27, 2013 - Zercher Squats & Grip Mayhem

6/26/2013

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Zercher Squat
2-2-2-2-2-2

Then:
5 rounds
200m Farmers Walk (65/45)
10 -  Fat Bar Dead Lift (200/120)
5 - Zercher Squats (200/120)

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WOD - June 26, 2013 - RUN FORREST RUN!

6/25/2013

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45:00 AMRAP

Any combination of running, rowing or Double Unders as far as possible in 45:00

For scoring purposes, 1 Double Under = 5m

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WOD - June 25, 2013

6/24/2013

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

Then:
12min AMRAP
15 - DU's
10 - box jumps (24/20)
5 - Push Press (135/9)

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WOD - June 24, 2013 - "Shifty Fifty"

6/23/2013

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50 Pull-ups
50 Deadlift (135/95)
50 Push-ups
50 KB Swings (35/25)
50 Back Squat (135/95)
50 Knees to Elbows
50 DB Floor press (65/40)
50 Thrusters (45/30)


Brodi's first ever Pull Up. Kathy got hers moments later! Keep up the good work ladies!

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WOD - June 21, 2013 - Overhead Squat & Muscle Ups

6/20/2013

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Overhead Squat 3-3-3-3-3

Then:

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

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WOD - June 20, 2013

6/19/2013

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3-3-3-3-3
Hang Clean

Then:
7:00 AMRAP
3 Hang Power Cleans, 115/75lbs
6 Push Ups
9 Air Squats


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WOD - June 19, 2013

6/18/2013

1 Comment

 
Picture
5 Rounds
Deadlift
Burpees
(1:00 work/1:00 rest after each movement)

Male Deadlift Rx:
(135/185/225/275/ 315)
Female Deadlift Rx:
(75/95/115/155/205)

Each round Deadlift weight increases

1 Comment

WOD - June 18, 2013 

6/17/2013

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Picture


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