FEBRUARY 28, 2013

Advanced:

Snatch 

Perform 1 rep @65% every :30 for 5 mins 

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 95/65

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time

*Sprint 10m then back, 20m then back, 30m then back, 40m then back, 50m then back = 1 Suicide

Intermediate/Beginner:

Power Snatch

Perform 1 rep @65% every :30 for 5 mins

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 75/55

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time

FEBRUARY 27, 2013

Beginner/Intermediate:

4 RFT:

10 Pull-Ups

20 Ring Dips

30 Air Squats

Firebreather:

MAINSITE 2/5/13

For Time:

20 Front Squats 205/145

30 Box Jumps 30/24

40 KB Swings 1.5/1p

50 Wall Balls

FEBRUARY 26, 2013

ALL LEVELS

Row

8 x 250m 

*No more than 5 second deviation from fastest 250m row.

*Penalty for each deviation is 20 V-Ups.

FEBRUARY 25, 2013

Advanced:

EMOM for 5mins:

Push Press x 3

Males use body weight

Females use 1/2 body weight

then

10 min AMRAP:

30 Double Unders

12 Burpees

Intermediate:

EMOM for 5mins:

Push Press x 3 @95/75

then

10 min AMRAP:

15 Double Unders

12 Burpees

Beginner:

EMOM for 5 mins: 

 Push Press x 3 @55/35

then

10 min AMRAP:

60 Single Unders

12 Burpees 

FEBRUARY 23, 2013

ALL LEVELS:

AMRAP in 3mins:

135/95 Power Cleans x 3

Push-Ups x 6

Air Squats x 9

*Rest 1 min

*Repeat for 5 Cycles

FEBRUARY 22, 2013

ADVANCED:

7RFT:

7 Overhead Squats 95/75

7 Burpee Box Jumps 20"/16"

INTERMEDIATE/BEGINNER:

7RFT:

7 Overhead Squats 75/55

7 Bar Facing Burpees

FEBRUARY 21, 2013

5x1 for 1RM

*Rest 2mins btw sets

Extra Credit: 

3x15 GHD sit-ups 

or

3x30 straight leg sit-ups

FEBRUARY 20, 2013

For Time:

400m run

30 pull-ups (chest-to-bar for males)

25 box jumps (24/20)(Dirty South Standard)

20 kettlebell swings (2P/1.5P)(Perfectly Vertical)  

15 thrusters (135/95)

10 cleans (185/115)

5 muscle ups (5 ring dips for females)

10 handstand push-ups (1 abmat girls)

20 toes-to-bar

30 burpees

50 double unders

500m row

(There is a strict 25 min time cap to this WOD)

FEBRUARY 18, 2013

ADVANCE

10 Min EMOM:

EVEN: 5/3 Strict HSPU

ODD: 40 Double Under

then

AMRAP in 15mins: 

1 Rope Climb 15ft

10 DB HS Clean 40/25

1 Rope Climb

10/5 Ring Dip

INTERMEDIATE

10 min. EMOM:

Even: 10/7 push-ups

Odd: 10 DU's/Attempts

then 

AMRAP in 15 mins:

1 rope climb

10 DB Hang Squat Cleans 25/15

1 rope climb

10/5 banded ring dips

BEGINNERS

10 min EMOM:

Even: 3 RX push up attempts

Odd: 5 Double Under attempts

then

15 min AMRAP:

1 MOD Rope Climb 

10 DB Hang Squat Cleans 25/15

1 MOD Rope Climb

10 Banded Ring Dips

FEBRUARY 15, 2013

ALL LEVELS

Low Bar Back Squat

8x3

EMOM perform 3 reps @70% of your 1RM

then:

1x Max Reps @60% of your 1RM

Extra Credit

3x15-20 Hip Extensions

FEBRUARY 14, 2013

AMRAP in 10 mins:

30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
as many reps as possible in remaining time 210/120

 FEBRUARY 13, 2013

With a partner

AMRAP in 20 mins:

15 Hang Power Cleans 115/75

Max Air Squats

400 m. Run

*Partner 1 completes 15 HPC while Partner 2 completes max air squats. Then switch stations. Both partners complete 400 m. run together.

*Score is total air squats

FEBRUARY 11, 2013

ADVANCED

Clean Deadlifts 3x3

*Use 105%-110% of your

1RM Clean.

then

3RFT:

30 Pull-Ups

30 Deadlifts 155/105

30 Box Jumps 24/20

INTERMEDIATE

3RFT:

20 Pull-Ups

20 Deadlifts 135/95

20 Box Jumps 24/20

BEGINNER

20 Pull-Ups

20 Deadlifts 105/65

20 Box Jumps 24/20

FEBRUARY 9, 2013

ADVANCED

10 mins to establish Push Jerk 1RM

then:

21-15-9

Calorie Row

KB Clean & Jerk 1.5/1p

INTERMEDIATE & BEGINNER

21-15-9

Calorie Row

KB or DB Hang Clean & Jerk (or press)

*these are double Kettlebell clean & jerk

*Athletes may Press or Push Press

FEBRUARY 8, 2013

ADVANCED & INTERMEDIATE

15 min AMRAP:

5 back squats @70% 

10 GHD Sit-Ups

1 rope climb 20ft

BEGINNER

15 min AMRAP:

5 back squats @ 60%

10 V-Ups 

1 modified rope climb

FEBRUARY 7, 2013

For Time:

w/ a Partner Perform

4 Rounds of:

20 Tire Flips

50 Sledgehammers

200m Farmers Carry (2p/1.5p each hand)

30 Partner Burpees

FEBRUARY 6, 2013

ADVANCED

21-15-9

Deadlifts 315/205 

Box Jumps 30"/24"

INTERMEDIATE

21-15-9

Deadlifts 245/170

Box Jumps 24"/20"

BEGINNER

21-15-9

Deadlifts 205/155

Box Jumps 24"/20"

*Dirty South Standard Box Jumps

FEBRUARY 5, 2013

ADVANCED

For Time: 

3 Rounds of

10 Hang Power Cleans 135/95

20 HR Push-Ups

3 Rounds of

10 HP Clean 135/95

15 Toes-To-Bar

3 Rounds of

10 HP Clean 135/95

10 Handstand Push-Ups

INTERMEDIATE

For Time:

3 Rounds of

10 Hang Power Cleans 95/65

10 HR Push-Ups

3 Rounds of

10 HP Cleans 95/65

10 Knees-To-Elbows

3 rounds of

10 HP Cleans 95/65

10 Handstand Push-Ups on a box

BEGINNER

For Time:

3 Rounds of

10 Hang Power Cleans 75/35

10 HR Push-Ups

3 Rounds of

10 HP Cleans 75/35

10 V-Ups

3 rounds of

10 HP Cleans 75/35

10 Handstand Push-Ups on a box

FEBRUARY 4, 2013

front squat

7x1

-rest 2mins between sets