Work Out of the Day

WOD 12/15/10

21/15/9 RFT  of Burpee/M.B.  Clean + 1 minute rest Ball Slam Tabata + 90 second rest Swing Tabata + 2 minute rest AbMat Sit UP Tabata + 150 seconds rest Plank Tabata Max Effort Towel Pull Up (Towel Rows)- 3 Attempts

WOD 12/14/10

3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges 5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates Front Squat 3/3/3/3/3 + Instep stretch (Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull…

WOD 12/13/10

1 lap around the block 5 Rounds of 10 Racked Barbell Lunges + 10 Barbell Press + 10 Back Squat (just the bar) 3 minutes of rest + dislocates + Samson stretch Clean & Jerk (heavy) 1 rep on the minute for 15 minutes. Back Squat 3/3/…

WOD 12/11/10

3 Rounds of 20 Air Squat/ 20 AbMat Sit Ups + 1 minute rest + Sumo stretch 3 Rounds of 3 Power Cleans (heavy) + 90 seconds rest 3 Rounds of 15 Ring Push Ups + 2 minutes rest + Upward Facing Dog 3 Rounds of 12 Dead Lift (using max Power Clean…

WOD 12/10/10

3 minutes of Double Unders + dislocates Push Press 3/3/3/3/3 + 1 minute rest 100 V-Ups + 2 minutes rest 21/15/9 RFT of Push Press (same load as second set from earlier)/ Towel Pull UPs (towel rows)

WOD 12/8/10

150 Jumping Jacks 3 RFT of- 25 Push Ups/ 30 Bent Barbell Rows (challenging but doable) 30 seconds each- Samson/Instep Stretch 5 RFT of 5 each- Hang  Clean/Lunge Left/Lunge Right/Push Press 100 Supine hip rotations

WOD 12/7/10

3 RNFT of 30 seconds each Mountain Climbers/Sit Throughs/ Spider Plank + Burgener Warm UP + Samson stretch + pigeon pose 3 RFT of 6 Power Snatch (40-65% BW) + 30 seconds of Burpee Tuck Jumps + 30 seconds of Double Unders 12 RFT of 30 seconds…

WOD 12/6/10

3 laps around the block 5 Rounds NFT of 3 K.B. Floor Press (heavy) + 30 Unbroken Swings (5 Burpee penalty every time the bell touches the mat) + Upward Facing Dog 3 RFT of 5 Hang Power Clean (heavy) 30 Push Ups 4 RFT of 20 V-Ups + 30 Double…

WOD 12/4/10

AMRAP in 3 minutes of Double Unders AMRAP in 2 minutes of Air Squat Take 8 minutes to work up to 1 rep max Hang Clean 5 RFT of 2 Hang Clean (85% 1RM)/ 8 Ring Rows + 30 seconds each Pigeon Pose/Sumo Stretch 6 RFT of 5 Back Squats (85% BW)/…

WOD 12/3/10

Sand Bag Get UP- AMRAP in 10 minutes 5 RFT of 40 K.B. Swing/20 Push Up + Samson stretch 30 seconds each X 2 3 RFT of 20 each Weighted Step Ups/ 10 each Renegade Row/50 Flutter Kicks + Upward Facing Dog 30 seconds each X 2 Sand Bag Run 3 Laps…

WOD 11/30/10

25-20-15-10-5 Reps for time of: Deadlift (85% BW), Pushups, AbMat Sit-ups. [youtube=http://www.youtube.com/watch?v/RViBpPQBjHs?fs=1&hl=en_US]

WOD 11/29/10

21-15-9 Reps for time of OverHead Squats and Ring Dips M/95lbs;F/45lbs Rest 3 minutes then: 100 Weighted Dead Bugs For Time Post times for both efforts to comments.       Courtesy of CrossFit Inc   [youtube=http://www.youtube.com/watch?v=Kk6lVMs0ixc&fs=1&hl=en_US] Courtesy…

WOD 11/27/10

Bear Complex- Power Clean Front Squat Push-Press Back Squat Push-Press Do that seven times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds. Watch the Bear Complex .     Post loads to comments. Courtesy…

WOD 11/24/10

Push Jerk 3-3-3-3-3 Let's get heavy here. 3 Rounds NFT of: 20 Step Ups 10 Kettlebell Woodchoppers Post weights to comments.

WOD 11/23/10

7 Rounds for time: 6 back squats (50-60%1RM) 20 double unders or 20 tuck jumps Post times to comments. [youtube=http://www.youtube.com/watch?v/Ix8TbKyvJcw?fs=1&hl=en_US]

WOD 11/22/10

"Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Post time to comments.   U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security…

Rest Day 11/21/10

Get outside and enjoy this beautiful day!  And get ready for another week of awesome workouts before Thanksgiving!  Hit it hard now, and then take Thanksgiving off and stuff yourself silly. Thanks to everyone who came out yesterday, it…