5/22/13

600M Keg Carry (Keg on the shoulder)

Keg @ 80% BWT+

Each time you drop the keg to rest you owe one 200M shuttle run(50M x 4) at the end of the wod.

Post loads, times, and number of drops to comments.

Posted in Carry, Keg, Run, Shuttle run | Leave a comment

5/21/13

20 Cals AirDyne

10 Power Axle Power Cleans @ BWT

3 Rounds for time

Rest 15 minutes

3 minute AMRAP tire flips @ 3x BWT+

Post loads, times, and reps to comments

Posted in AirDyne, Axle, Clean, Tire, Workout | Leave a comment

5/20/13

15 Minute Amrap

5 Back Squats(pick your weight)

10 Ring pushups

15 KB swings at 53/35

Post loads, rounds and reps to comments.

I did this yesterday at Reebok CF One with 275 on the squat.  I finished with 8 rounds plus 12 reps.

Posted in Back Squat, Kettlebell, Ring Pushup, Workout | 5 Comments

5/18/13

Build up to a 12RM deadlift

Touch-n-go style

Unlimited time.

Post every attempt, including warm-ups, to comments.

Posted in Barbell, Deadlift, Workout | 4 Comments

5/16/13

21-15-9

Bench Press @ 225

Strict Ring Pullups

Scale as needed.  Post loads and times to comments.

 

Posted in Bench Press, Strict Pullup, Workout | 5 Comments

5/16/13

100 UNBROKEN KB Swings @ 70 pounds/53 pounds

Every time you drop the KB to rest you must perform 12 burpees on the spot.

Post loads, number of burpees, and times to comments.

 

Posted in Burpee, Kettlebell, Workout | 6 Comments

5/14/13

5 Zercher Deadlifts

10 Zercher Lunges(5 per leg)

200M Run

4 rounds for time

Men @ BWT+.  Women @ 65% BWT+.

Posted in Run, Workout, Zercher Deadlift, Zercher Lunges | 13 Comments

5/13/13

3 minute amrap

2 Tire Flips @ 3x BWT+

6 Ring Pushups

Rest 5 minutes and repeat.

Post loads, rounds and reps to comments.

Posted in Pushups, Ring Pushup, Tire Flips, Workout | 2 Comments

5/12/13

100′ Keg Carry @ BWT+

30 Pullups

100′ Keg Carry @ BWT+

30 Wall Balls

100′ Keg Carry @ BWT+

30 KB Swings @ 70/44 pounds(men/women)

Post loads and times to comments.  (Fastest time at our Hybrid competition was 6:40)

 

Posted in Carry, Keg, Kettlebell, Pullups, Wall Ball, Workout | 4 Comments

5/10/13

1 Squat Clean and Push Jerk EMOM x 7 minutes

Rest 1 minute and add weight.  Repeat the 7 minute EMOM.

Rest 1 minute and add weight.  Repeat the 7 minute EMOM.

Post loads to comments.

 

Posted in Barbell, push jerk, Squat Clean, Workout | 6 Comments