5 rounds
800m run
10 pullups
20 pushups
30 squats
Cash out 800m
Category Archives: WOD’s
March 2nd: Sprinty
Crip wanted a sprinty metcon:
20 min AMRAP
250m row
8 thrusters @ 95#
What’s next
10 min Core w/ Mary
Dec. 28: Micah
5 Rounds For Time of….
1. 500m row
2. 10 x DL @ 205#
3. 10 x GHD
4. 10 x 24″ Box Jump
5. 10 x Spider Push Ups on Bosu and Plyo Balls
6. 10 x Pull Ups
September 7: Raisins and a D
At The Track,
5 Rounds Buffet Style Of The Following….
25 Pull Ups
200m Overhead Carry
400m Run
50 KB Swings (45#KB)
50 Plyo Jumps Side to Side
May 1
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions
April 17: Shoulders
Shoulder Press – 5,5,3,3,3,1,1,1
3×10
Hang Clean
Scotty Bobs
KB Swings
Jan 19
Perform the following with 1:00 transition / rest
5 Minutes Max Distance on Rower
5 Minutes Max Box Jumps, 24″
5 Minutes Max Push Ups
5 Minutes Max Sit-ups
5 Minutes Max Body rows
Jan 18
Front squat and pullup (10-1, 1-10)
3 rounds
Straight leg DL w/ DB 10 reps
Walking lunges w/ DB 20 reps (each step counts 1)
Jan 12
Bench press 8,5,3,2,1
3 max rep dips
3 max rep parallette push up
Bbuddy curls if time permits
Dec 29
Shoulder workout TBD
Dec 28
Back Squats
5×3
Metcon:
“Whittman”
Seven rounds for time of:
50 lb. Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Dec 27: Nothing but the back
Messing around came up with this workout. Not sure if anyone is here today. May take too long but will see…
Pull-ups
warm-up: 3×10
10# ladder (do Max rep-1 for each set)
T-bar rows 10x(25/45) work up to a 3×10 heavy
– start with 25#, 10 reps; strip the 25# and add 45#, 10 reps; add 25#; strip the 25# and add 45#, 10 reps…
during the 3×10 heavy do 10 hollowrocks between sets
Underhand straight arm pull downs 4×12
12 leg raises
Seated dumbbell rows 4×15
Wide grip lat pull downs 4×12
Russian twists
Chin ups 3xMax rep
Dec 21
Back Squat Pyramid
12-10-8-4-2-4-8-10-12
Determine your numbers before we start. Range weights between 50-85% of PR.
Make-up from yesterday…
progressing reps of (start at 3 add 3 per round)
alternate superman (L+R=1)
russian twist (L+R=1)
sit-up
Hollowrock
Dec 19
40 pullups
T-Bar Rows – Drop set with 25 lb plates.
Deadlifts – 3×3
Good mornings – 5×3
Finish off with some stretching and back extensions.
Dec 16
Bench Press
5×3
AMRAP 12 mins
10 1.5 POOD KB
10 Burpees
10 24″ Box Jump
Dec 15
Clean – 5,5,5,5,5
Weighted pull-ups – 7,5,3,3,1,1,1
Max rep body weight pull-up
Dec 14
Strength:
9,7,5,3,1,3,5,7,9 (descending – ascending pyramid)
shoulder press
Core:
25 Hollowrocks
25 GHD
25 Russian twist w/ Medicine ball (L/R = 1 rep)
25 Back extensions
Dec 13
Run 5 miles
Dec 9: The Drop
Bench Press ladder drop set
Warm up good then…
Pick a starting weight and load the bar up with a number of 5# or 10# plates
do 10 reps then remove a plate
repeat until just the bar then start adding plates and go back up.
See what happens…
Dec 8
Deadlifts – 4×8
Core
30 TGU of medium weight (15 on each side)
Any time left…Mobility
MSFC Crossfit 