Thursday, Aug. 11 @ 6PM

Run 2 miles for time

Wed, Aug 10 at 1530

Helen
3 rounds for time
400m run
21 1.5-pood swing
12 pull-ups

Sunday, August 7nd @ 6PM

4 rounds for max effort
L-sit for time
Max power output (watts) in 30s row
Distance Jump (best of 3 attempts)

Rest no more than 2 minutes between rounds

Saturday, August 6th @ 5PM

10 rounds for time
Burpees, 10 reps
55# Db Swings, 15 reps

Friday, August 5th @ 6PM

Deadlift
Find your 1RM

Monday, August 1st @ 6PM

Bench Press
3-3-3-3-3

Row 1000m

Sunday, July 31 @ 1PM

Frontsquat
5-5-5-5-5


9-12-15 reps for time
55# Db Snatches/arm
Dips

July 28

Weighted Push-Ups
3-3-2-2-2-1-1-1-1

Basketball after

July 27

For time

800m Run

40 Goblet Squat (55#) 

20 Turkish Get-ups (55#; 10/side)

10 Strict Muscle-Ups

July 26

For time
500m row

21-15-9 reps for time
275# Deadlift
Knees-2-Elbow

July 25

Strength: Bench Press

3-3-3-3-3

3 rounds untimed
10 Pull-Ups Strict
10 HSPU
10 Dips

July 23

For time
Run 1 mile
Rest half the time it took to run the first mile
Run 1 mile

July 22

5 rounds, untimed
AMRAP Push-Ups
AMRAP Pull-Ups
AMRAP Squats

Rest no more than 3 minutes between rounds

July 17

AMRAP 15
55#/35# Burpee Squat Clean Thrusters, 9 reps
Muscle Ups, 3 reps

July 16

3 rounds for time
55# Db Swings, 21 reps
Burpees, 15 reps
222# Deadlift, 9 reps

July 15

21-18-15-12-9-6-3 for time:

Pull-ups

Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. Chalk may be used.

July 13 @ 6PM

Bench Press
Find your 1RM

July 10 @ 6PM

Deadlift
3-3-3-3-3

July 6

10-to-1 Ladder for time
185# Front Squat
Handstand Push-Up

July 6

7 rounds
10 Pull-Ups
10 Burpees
10 2-pood Db Swings

July 5

Backsquat
3-3-3-3-3

AMRAP 5
185# Deadlift, 3 reps
Push-Ups, 10 reps

July 2

Run 2.5 miles for time

July 1

AMRAP 12
185# Bench Press, 3 reps
225# Squat, 5 reps

June 30

3 rounds for time
20 Toes-2-Bar
15 Lunges/leg with 45 plate overhead
10 Wall-Walks

June 28

Deadlift
3-3-3-3-3

June 23

3 rounds
800m run
30 burpees

June 18th

Murph
1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

June 17

Front Squat
3-3-3-3-3

June 16

5 rounds
180# Bench Press, Max Reps
Pull-Ups, Max reps

June 12

For time
225# Deadlift, 21 reps
Squats, 50 reps
120# Push-Press, 24 reps
225# Deadlift, 15 reps
Squats, 50 reps
120# Push-Press, 18 reps
225# Deadlift, 9 reps
Squats, 50 reps
120# Push-Press, 12 reps

*Rx'd is 135#...but of course we aren't allowed to press with the olympic bar, so use the preset 120# bar. The extra reps adjust for the difference of work done if using 135#

June 11

Tabata This
Push-Ups
Pull-Ups
Sit-Ups
Squat

Total reps go to score.

June 10

1st AMRAP 2
Speed Jump rope

2nd AMRAP 2
Double Unders

Try to go unbroken.

Repeat both AMRAP rounds 4 times with 2 min rests in between rounds.

June 9

5 rounds
HSPU, 5 reps
Knees-2-elbow, 10 reps
45# Db Swings, 20 reps

June 6

For time
Run to Lincoln Memorial from GWSOM Courtyard (1200m downhill)
~150m lunge
Run to GWSOM Courtyard from Lincoln Memorial (1200m uphill)

June 5

Cindy
AMRAP 20
5 Pull-ups
10 Push-Ups
15 Squats

June 3

21-15-9
225# Deadlift
HSPU

June 2

Backsquat
3-3-3-3-3

May 31

5 rounds for time
250m row
25 push-ups 

May 30

For time
1000m run
30 HSPU
1000m row

May 27

Suitcase Deadlifts
3-3-3-3-3 (per side)

If time
Weighted Pull-Ups
2-2-2-2-2-2-2

May 26

For time
L-sit Hold, 30 sec
Muscle-Ups, 6 reps
70# Db Swings, 12 reps
45# Overhead Squats, 24 reps
Push-Ups, 48 reps
45# Overhead Squats, 24 reps
70# Db Swings, 12 reps
Muscle-Ups, 6 reps

May 23

5 Rounds

85% 1RM Backsquat, 3 reps
Hand Release Push-Ups, 12 reps
Knees to Elbows, 15 reps

May 20

AMRAP 5
1x Body weight Bench Press, 3 reps
0.75x body weight Thrusters, 2 reps

Rest 5 mins and repeat

May 17

AMRAP 12
Push-Ups, 15
95# Front Squat, 10 reps

May 16

5 rounds for time
5 Suitcase Deadlifts/side (135#)
10 Burpees
20 Pull-Ups
Rest 60 seconds

May 13

Helwell Total*

1 rep, Frontsquat
1 rep, Bench Press
1 rep, Deadlift

Post loads to comments.

May 11

For time
Row 2000m

May 10

5 rounds for time
10 Lateral Jump Burpees
10 Deadlifts (225#)

April 28

I call this one "Dirty Harry" - it uses a 45 to cause pain.

AMRAP 12min

5 weighted dips 45#

5 turkish get ups 45#

10 dumbbell swings 45#

April 28

For time
100 Burpees

April 24

5 rounds for max reps, no time limit
1.5x bodyweight deadlift
Push-Ups

April 21

For time
21-15-9
95# Thrusters
Pull-Ups

April 19

WOD
4 rounds for time
3 Front Squat (205#)
30 Push-Ups
30 Sit-ups

April 15

WOD

For time
25 Turkish Get-Ups/side (alternatng sides)

Every time you rest, you must conduct 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats). The only acceptable resting position is the starting position of the TGU (supine with the arm perpendicular to the floor and dumbell in hand).

April 14

WOD
Conduct 5 rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

April 12

WOD
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

April 11

WOD
AMRAP 12
3 Deadlift (280#)
10 Burpees

April 9

WOD
21-18-15-12-9 reps for time
Overhead Squats (45#)
Hand-release Push-Ups
Knees-to-elbows

April 7

WOD
Find your 1RM on Backsquat

April 6

WOD: "Diane"
21-15-9
225# Deadlifts
Handstand Push-Ups

April 5

Warm Up
500m row
Mobility

WOD
With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)

Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).

Post minutes completed and total pull-ups to comments.

April 3

Warm Up
500m row
Mobility

WOD
AMRAP 12
6 pull-ups
8 Jumping Squats
12 hand-release push-ups

April 2

Warm Up
500m row
Warm up sets on backsquat
20 kips
20 push-ups
Mobility

WOD
5 rounds for time
1 Bench Press (optional if benches available, start at BW and increase weight every round)
3 Front squat
9 Pull-Ups
15 Push-Ups

March 30

Warm Up
500m row
3 rep sets of deadlifts until warm

WOD
5 rounds for time
3 Deadlifts
6 Handstand Push-Ups
12 Pull-Ups

Whenever you have the time

Warm Up
However you want, I did some squats and bench presses at lower weights.

WOD
AMRAP 12
3 Bench Press @ 185#
5 Backsquat @ 225#

March 16 @ 1pm

Get ready for the pain


Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push ups
10 pull ups

Mobility
2 minutes/side couch stretch + PNF
4 minutes in a deep squat
1 minute/side Serratus stretch + PNF

WOD
"Fran"
21-15-9
95# Thrusters
Pull-Ups

March 15 @ 3PM

Warm Up
500m row
2 rounds
1 skin the cat
10 Kips
10 Push-Ups
Mobility work (circles, pectoral stretch, etc.)

Core: Lateral Pallof Press
3 x 60sec holds/side

Strength: Bench Press
3 x 3 @ 70/80/90% 1RTM

WOD
AMRAP 12
4 Handstand Push Up
8 Pull-Ups
12 Db Snatches total (55#)

March 14 @ some point in the afternoon

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups

WOD
AMRAP 15
15 Db Swings (55#/35#)
250m row

March 12 & 13

March 12, 2011

Warm Up

500m row

2 rounds

5 deck squats + stretch

10 push-ups

10 pull-ups

WOD

For time

Run 1 mile

100 sit-ups

100 back extensions

Run 1 mile

March 13, 2011

On the national mall

WOD

10 rounds

100m sprint 

90seconds rest

Be nasty

March 9 or 10th

I got CAP in the afternoon and evening on Wednesday, so I'll be completing this WOD on Thursday.

Warm Up
500m row
2 round
5 deck squat + stretch
10 Push-Ups
10 Pull-Ups

Strength: Overhead Press
5 x 3, linear periodization

WOD
4 rounds for time
Walking Lunge, 30 steps
15 Pull-Ups
8 Db Swings (70#/55#)

March 8 @ 1PM

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups

Core: Lateral Pallof Press
3 x 30 sec hold/side

WOD
12 Min Cap
Deadlift (225#)
BW Row w/ feet elevated

An example rep round scheme is as follows up to round 10: (deadlift-bw row) 1-1, 2-3, 3-5, 4-7, 5-9, 6-11, 7-13, 8-15, 9-17, 10-19

March 6 @ 5:30

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 Push-Ups
10 Pull-Ups

Core: Sumo-squat holds
3 x 45sec holds

Strength: Backsquats
3 x 3 @ 70/80/90%

WOD
5 rounds for time
7 Strict Pull-Ups
15 TTB
15 Push-Ups

March 5 @ 12PM

Warm Up
500m Row
2 rounds
5 Straddle Stretch + Deck squats/leg
10 Push-Ups
10 Pull-Ups

WOD
AMRAP 10
Squats

Total Squats/10 = TGU to be done

March 3 @ 415...ish

Warm Up
500m row
2 rounds
5 deck squats/leg + straddle
10 Push-Ups
10 Pull-Ups

Core: Planks
4 x 30sec

Strength: Bench Press
3 x 5 @ 65%/75%/85%

WOD
15-12-9 for time
Weighted Pull-Ups (45#/25#)
Weighted Dips (45#/25#)

then conduct

9-6-3 for time
Handstand Push-Ups
Kroc Rows (70#/55#)

March 1 @ 2:30PM

Warm Up
500m row
2 rounds
5 deck squats/leg + straddle stretch
10 Push-Ups
10 Pull-Ups

Skill
For 10 minutes
Handstand Walks/Kick Ups/Holds
Jump Rope practice (SU/DU/Speed rope)

WOD
21-15-9 reps for time
Sumo-deadlift high pull (95#/65#)
Burpee Pull Ups

Feb 28 @ 4:30PM

Warm Up
500m row
2 rounds
5 deck squat/leg + straddle stretch
10 Push-Ups
10 Pull-Ups

Core: TGU Windmills/side
3 x 10

Strength: Deadlift
3 x 5 @ 65%/75%/85% 1RM

WOD
For time
Row 1000m
20 Db Swings (55#/35#)
Row 500m
35 Db Swings
Row 250m
50 Db Swings

Feb. 23

I'll be shadowing at CNMC ER most of the day, so I'll be doing this WOD on Thursday the 24th.

Warm Up
500m row
2 rounds
5 deck squats
5 Burpees
5 Pull-Ups

Core
Lateral Pallof Presses
5 x 5 x 5 sec

Strength
Push Press
5 x 3, linear periodization

WOD
5 rounds for load
Farmer's Walk
5 Dumbbell hang cleans
Shoulder Carry
5 Dumbbell hang cleans
Overhead Walk
5 Dumbbell hang cleans

Increase the load each round. Only acceptable "rest" position is weights on shoulders or legs, not on ground. Rest as necessary between rounds.


Stretch

Feb. 22 @ 12:30PM

Warm Up
500m row
2 rounds
5 deck squats
10 Push-Ups
10 Pull-Ups

Core
Vertical Pallof Press
5 x 5 (5 sec holds)

WOD
For time
Row 1000m
75 Push-Ups
60 sec accumulated L-sit
45 Double Unders (or 180 singles)
30 Pull-Ups
15 HSPU

Feb. 21 @ 3:30PM

Warm Up

500m row

then 2 rounds

5 Kb Snatches

5 Hand Release Push-Ups

5 Squat-2-stand

Strength

Backsquat

3 sets of 5 reps @ 65%, 75%, 85% 1RM

Core

Anti-Extension (barbell rollouts)

3 sets of 10

Metcon

"Helen"

3 rounds for time

400m run

21 Db Swings (55#)

12 Pull-Ups

Feb. 20

And we're back! Quick WOD today, and tomorrow we begin again with some 5/3/1 action and well thought out metcons.

Warm Up
500m row

3 rounds
5 Kb snatches/arm
5 Pull-Ups
5 Squat-2-stands

Strength
Pallof Press
3 x 10

WOD
4 rounds for time
12 OH Squats (95#)
15 Pull-Ups

Feb. 2nd @ 7:30PM

Warm Up
3 rounds
10 leg swings
10 Squats
Snatch-grip squat holds
Anterior Quad Stretch

WOD
Backsquat
Increasing load
3-3-3-3-3

Overhead Press
Same load sets across
3-3-3-3-3

Feb 1 @ 8PM

Warm Up
400m run
3 rounds
10 Leg Swings
10 Squat-to-stand
5 Spiderman lunges/side
Hip/ankle mobility

WOD
For time
100m Lunge (~once around track)
100m reverse lunge

Total time in minutes x 10 = Sit-ups to be done.

Jan. 31 @ 6PM

Warm Up
500m row
3 rounds
10 Leg Swings, front
10 Squat-to-stand
10 Kips
10 Sit-Ups

WOD
For time
50 Burpees
40 Kb Swings (55#)
30 Pull-Ups
20 Thrusters (95#)
10 HSPU

Stretch

Jan 26 @ 6PM

Warm Up
500m row
3 rounds
15 Burpees
10 Kips
10 K2E
Dynamic Stretching

WOD
3 rounds for time
10 Strict Pull-Ups
50 Squats

Jan 19

I am not going to path lab, so I'll be knocking this one out at around 2PM.

Warm Up

500m row

then 3 rounds

5 HSPU

5 K2E

10 Burpees

Stretching as usual

WOD

Front Squat

3-3-3-3-3

Weighted Pull-Ups

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

Post load to comments.

Jan 18

I am going directly in after class (probably 12:30) to knock this one out.

Warm Up
500m row
then 3 rounds
5 squat-to-stands
5 K2E
5 Strict pull-ups
10 Burpees

Throw in whatever mobility for good measure.

WOD
For time
1200m Run
400m Row
800m Run
800m Row
400m Run
1200m Row

Jan 14

I'm not going to lab, so I'll be hitting this up after class at noon.


Warm Up
500m row
then 3 rounds
10 squat-to-stands
5 pallof presses
5 Strict Pull Ups
1 min/leg hamstring stretch
1 min/leg external rotation mobility

WOD
5 rounds for time
3 Deadlifts (85% 1RM)
5 HSPU (or 10 inclined push-ups)
20 Toes-2-bar

Jan 11 @ 6PM

Path small groups until 5, so we'll tackle this at 6.

Warm Up
500m row
then 3 rounds
10 squat to stands
1 min anterior stretch/leg
1 min rotational stretch/leg
5 K2E
5 pallof press

WOD
"Test 3"
Tabata Squat (8 rounds for 20sec of squats, 10sec of rest), then max muscle ups in 4 min (or pull-ups if you can't do muscle ups yet).

Score: (Lowest number of squats) x (total number of muscle up/pull up)

This is going to ridiculous...

Jan 11

Warm Up
500m row
3 rounds
5 pallof presses (5 sec hold)
5 HS inversions
10 Kips
1 min anterior quad stretch
1 min calf stretch


WOD
3 rounds for time
800m run
2 lateral wall walks

Jan 10 @ 6PM

Warm Up
500m row
then 3 rounds
5 strict K2E
5 strict Pull-Ups
5 Pallof Press (5-6 sec hold)

WOD
10-1 Ladders for time*
Bench Press (Body weight)
Db Snatch/arm (55#)

*Start with 1 BP and 10 snatches for the first round, second round is 2 BP and 9 snatches, and so on.

Jan 7

Went in after class and decided to go in at around 7PM

WOD1

"Lynne"

Max Reps Bodyweight bench press

Max reps pull-ups

WOD2

"Diane"

21-15-9

225lb Deadlifts

HSPU

Jan 5 @ 6PM

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbow

Strength/Skill
5 rounds
HS walks along a wall (or free standing walks)
15 sec L-sit
Rest 60 sec

WOD
5 rounds for time
Farmer's Carry (55#), if we can't walk then hold for a cumulative 60 sec
15 Lunges w/ 45# plate overhead
20 Push-Ups

Jan 4 @ 12pm

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbows (strict)


WOD
For time
1600m run (15 laps on the track)
rest half the time it took to complete the run
800m run (8 laps, rounded up)
rest half the time it took to complete the run
400m run (4 laps, rounded up)
rest 1 min
400m run (4 laps, rounded up)

Total time - rest time = score

Jan 3rd @ 6PM

And we're back!

Warm Up
500m row
then 3 rounds
5 Broad Jumps
5 HS Inversions
5 Knees-2-elbows (strict)

Strength
Backsquat
Work up to a 1RM

WOD
2 rounds for time
20 Pull Ups
30 Burpees