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January, 2013  // Posts published in January, 2013

31 Jan WODs | Comments

Thursday, January 31

For time:

  • Run, 200 m
  • 50 Wall Balls, 20/16 lbs
  • Run, 200 m
  • 50 Medicine Ball Slams, 20/16 lbs
  • Run, 200 m
  • 50 Sit-up (medicine ball)s, 20/16 lbs

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30 Jan WODs | Comments

Wednesday, January 30

As many reps in 8 mins as you can of:

  • 25 Push-up (hand release)s
  • 25 Push Press, 75/55 lbs
  • 25 Air Squats
  • 25 Sit-up (medicine ball)s, 20/16 lbs
For calories: Row (calories), 2 mins

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29 Jan WODs | Comments

Tuesday, January 29

3 rounds, 1 min per station, of:

  • Wall Ball, 20/16 lbs
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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28 Jan WODs | Comments

Monday, January 28

Complete as many rounds as possible in 20 mins of:

  • 20 Push-ups
  • 20 Ring Dips
  • 20 Pull-ups

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25 Jan WODs | Comments

Friday, January 25

Max Effort
  • Find your Push Press 1 Rep Max.
Complete as many rounds as possible in 10 mins of:
  • 5 Ground To Overheads, 135/95 lbs
  • Sprint, 200 m

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24 Jan WODs | Comments

Thursday, January 24

Thomas's Birthday WOD - Complete as many rounds as possible in 12 mins of:

  • 10 Wall Ball (2 For 1)s, 16/12 lbs
  • 10 AbMat Sit-ups
  • 6 Handstand Push Ups

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23 Jan WODs | Comments

Wednesday, January 23

Ryan's B-Day WOD for time:

  • 39 Curtis Ps, 75/55 lbs
  • (1 Hang Clean + 1 R Leg Lunge + 1 L Leg Lunge + 1 Push Press = Curtis P)

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22 Jan WODs | Comments

Tuesday, January 22

For time:

  • 25 Wall Balls, 20/16 lbs
-- then -- 3 rounds of:
  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
  • 12 Pull-ups
-- then --
  • 25 Wall Balls

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21 Jan WODs | Comments

Monday, January 21

Jason's Birthday WOD 3 rounds for time of:

  • Run, 400 m
  • 20 Power Cleans, 95/75 lbs
  • 10 Burpee (Bar Facing)s
  • 13 Box Jumps, 24/20 in

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18 Jan WODs | Comments

Friday, January 18

Time Trial

  • 1 Mile Run
  Tabata Tabata Bottom To Bottom Air Squat
  • The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
  • Tabata score is the lowest reps performed in any of the intervals.

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