Monday WOD, May 18, 2015

Posted on 17. May, 2015 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Overhead squat 1-1-1 @ 80%
Snatch balance 1-1-1 @ 60%

WOD:
3 rounds for time of:

50 Squats
20 Handstand push-ups
20 L Pull-ups

Post loads and time to comments.

_________________________

LEANFIT:

3 rounds for time of:

50 Walking lunges
20 Push presses (75 lb./45 lb.)
20 Pull-ups
400m Run

Post time to comments.

__________________________

DE:

800m Run

Reps 21-15-9 of:
Thrusters (65 lb./45 lb.)
Pull-ups

800m Run

Rest 2 minutes, then complete:
20 Power cleans (135 lb./95 lb.)
800m Run

Rest 2 minutes, then complete:
7 rounds of “Cindy” (1 round = 5 pull-ups, 10 push-ups, 15 squats)
800m Run

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Friday WOD, May 15, 2015

Posted on 14. May, 2015 by .

5

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
“Filthy 50″

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 50 steps
50 Knees to elbows
50 Push presses, 45 pounds
50 Back extensions
50 Wall balls
50 Burpees
50 Double-unders

Compare to January 27, 2015. Post time to comments.

________________

LEANFIT:

Dirty 35
For time:
35 Box jumps
35 Jumping pull-ups
35 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 35 steps
35 Knees to elbows
35 Push presses, 45 pounds
35 Back extensions
35 Wall balls
35 Burpees
35 Double-unders

Post time to comments.
________________

DE:
5 rounds for time of:

500m Row
10 Clean & Jerks (115 lb./75 lb.)
800m Run

Post time to comments.

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Thursday WOD, May 14, 2015

Posted on 13. May, 2015 by .

1

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Clean & jerk 1-1-1 @ 75%

WOD:
3 rounds for time of:

100 Double-unders
8 Squat cleans (185 lb./125 lb.)
8 Ring muscle-ups

Post loads and time to comments.

_____________________

LEANFIT:
As many rounds as possible in 12 minutes of:

7 Deadlifts (95 lb./65 lb.)
5 Hang cleans (95 lb./65 lb.)
5 Push presses (95 lb./65 lb.)

Rest 1 minute, then complete:
100 Sit-ups
1 mile Run

Post completed rounds to comments.

_____________________

DE:
For time:

Rowing Helen (3 rounds of: 500m Row, 21 Kettlebell swings (53 lb./35 lb.), 12 Pull-ups)
Running Helen (3 rounds of: 400m Run, 21 Kettlebell swings (53 lb./35 lb.), 12 Pull-ups)
800m Run

Post time to comments.

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Wednesday WOD, May 13, 2015

Posted on 12. May, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets – Hang power snatch doubles

WOD:
8 rounds for time of:

5 Power snatches (115 lb./75 lb.)
5 Box jumps
200m Sprint to food park (walk back for rest)

Post loads and time to comments.

_______________________

LEANFIT:
10 rounds for time of:

5 Power cleans (115 lb./55 lb.)
10 Kettlebell swings (53 lb./35 lb.)
200m run to food park (walk back for rest)

Post time to comments.

_______________________

michael DE:
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

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Tuesday WOD, May 12, 2015

Posted on 11. May, 2015 by .

1

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: 1 Deadlift, 3 second pause above knee + Deadlift clean pull (shrug)

WOD:
5 rounds for time of:

500m Row
12 Toes to bar
Rest 2 minutes

Post loads and time to comments.

_____________________

LEANFIT:
For time:

100 cal Row
100 Wallballs
100 Double-unders
100 Sit-ups

Post time to comments.

_____________________

DE:
3 rounds for reps of:

5 minutes of Wallballs
5 minutes of Airdyne
5 minutes of jumping rope

Post reps to comments.

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