Rx
For time:
Row 1K
40/30 pound Dumbbell snatch, 50 reps
Row 750m
40/30 pound Dumbbell snatch, 35 reps
Row 500m
40/30 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
scaling options
ADVANCED
For time:
Row 1K
40/30 pound Dumbbell snatch, 35 reps
Row 750m
40/30 pound Dumbbell snatch, 25 reps
Row 500m
40/30 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
INTERMEDIATE
For time:
Row 1K
25-30/20 pound Dumbbell snatch, 35 reps
Row 750m
25-30/20 pound Dumbbell snatch, 25 reps
Row 500m
25-30/20 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
BEGINNER
For time:
Row 250m
5-10 pound Dumbbell snatch, 25 reps
Row 250m
5-10 pound Dumbbell snatch, 20 reps
Row 250m
5-10 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
Monday, February 28, 2011
Thursday, February 24, 2011
Thursday - 24FEB2011
today on the mian site you get a choice between "Cindy" or "Mary" but for the sake of time, teaching, and scaling I'm going to suggest that the everyone do "Cindy"
Rx
"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
scaling options
**If you cannot do pull-ups do NOT sub jumping pull-ups**
ADVANCED
Complete as many rounds in 20 minutes of:
3 Pull-ups
6 Push-ups
9 Squats
INTERMEDIATE
Complete as many rounds in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
BEGINNER
Complete as many rounds in 12 minutes of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
Rx
"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
scaling options
**If you cannot do pull-ups do NOT sub jumping pull-ups**
ADVANCED
Complete as many rounds in 20 minutes of:
3 Pull-ups
6 Push-ups
9 Squats
INTERMEDIATE
Complete as many rounds in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
BEGINNER
Complete as many rounds in 12 minutes of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
Wednesday, February 23, 2011
Wednesday - 23FEB2011
Rx
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
scaling options
INTERMEDIATE
five rounds for time of:
25 pound barbell Overhead walking lunges, 50 feet
21 bupees
Let trailing knee gently kiss the ground on each lunge.
BEGINNER
four rounds for time of:
PVC -10 pound barbell Overhead walking lunges, 35 feet
15 burpees
Let trailing knee gently kiss the ground on each lunge.
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
scaling options
INTERMEDIATE
five rounds for time of:
25 pound barbell Overhead walking lunges, 50 feet
21 bupees
Let trailing knee gently kiss the ground on each lunge.
BEGINNER
four rounds for time of:
PVC -10 pound barbell Overhead walking lunges, 35 feet
15 burpees
Let trailing knee gently kiss the ground on each lunge.
Tuesday, February 22, 2011
Tuesday - 22FEB2011
Rx
"Kelly"
five rounds for time of:
Run 400m
30 Box Jumps, 24"
30 Wall ball shots, 20#
scaling options
ADVANCED
five rounds for time of:
Run 400m
15 Box Jumps, 24"
15 Wall ball shots, 20#
- or -
three rounds for time of:
Run 400m
30 Box Jumps, 24"
30 Wall ball shots, 20#
INTERMEDIATE
three rounds for time of:
Run 400m
15 Box Jumps, 24"
15 Wall ball shots, 14-20#
BEGINNER
three rounds for time of:
Run 400m
10 Box Jumps, 24"
10 Wall ball shots, 14-20#
Sunday, February 20, 2011
Monday - 21FEB2011
Rx
"Annie"
50-40-30-20 and 10 rep rounds of:
Double unders
Sit-ups
scaling options
**If you cannot do double unders, sub tuck jumps NOT singles**
ADVANCED
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
INTERMEDIATE
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
BEGINNER
20-15 and 10 rep rounds of:
Single unders
Sit-ups
"Annie"
50-40-30-20 and 10 rep rounds of:
Double unders
Sit-ups
scaling options
**If you cannot do double unders, sub tuck jumps NOT singles**
ADVANCED
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
INTERMEDIATE
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
BEGINNER
20-15 and 10 rep rounds of:
Single unders
Sit-ups
Thursday, February 17, 2011
Friday - 18FEB2011
**Just a reminder, tomorrow we are having a BBQ down at White Plains. Bring Your Own Meat, if you want to bring a side to share that'd be great. Get ready to have a good time together outside the gym. Be ready to throw down, we'll have a workout of some sort ready to go. Can't wait to see everyone!**
Rx
"Eva"
Five rounds for time of:
800m Run
30 Kettlebell swings, 2 pood
30 Pull-ups
scaling options
ADVANCED
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups
INTERMEDIATE
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
BEGINNER
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Rx
"Eva"
Five rounds for time of:
800m Run
30 Kettlebell swings, 2 pood
30 Pull-ups
scaling options
ADVANCED
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups
INTERMEDIATE
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
BEGINNER
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Wednesday, February 16, 2011
Thursday - 17FEB2011
Rx
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
scaling options
this WOD is self-scaling
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
scaling options
this WOD is self-scaling
Tuesday, February 15, 2011
Tuesday - 15FEB2011
Rx
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
scaling options
INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold - or - 30 second tuck sit hold
BEGINNER
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
scaling options
INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold - or - 30 second tuck sit hold
BEGINNER
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold
Friday, February 11, 2011
Monday - 14FEB2011
Rx
"Wittman"
Seven rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24" box
scaling options
AVANCED
Five rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24/20” box
INTERMEDIATE
Five rounds for time of:
1 pood/24# Kettlebell swing, 15 reps
55-65/25-35 pound Power clean, 15 reps
15 Box jumps, 20/15-20” box
BEGINNER
Five rounds for time of:
10-15 pound Kettlebell swing, 10 reps
pvc-15 pound Power clean, 10 reps
10 Box jumps, 12-20” box
"Wittman"
Seven rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24" box
scaling options
AVANCED
Five rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24/20” box
INTERMEDIATE
Five rounds for time of:
1 pood/24# Kettlebell swing, 15 reps
55-65/25-35 pound Power clean, 15 reps
15 Box jumps, 20/15-20” box
BEGINNER
Five rounds for time of:
10-15 pound Kettlebell swing, 10 reps
pvc-15 pound Power clean, 10 reps
10 Box jumps, 12-20” box
Thursday, February 10, 2011
Thursday - 10FEB2011
Rx
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
scaling options
ADVANCED
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups or progressions
10 Toes to bar -or- as close as possible
14-20 pound Medicine ball cleans, 15 reps
BEGINNER
Complete as many rounds as possible in 15 minutes of:
5 Handstand push-up progressions
10 Hanging knee raises
5-12 pound Medicine ball cleans, 15 reps
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
scaling options
ADVANCED
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups or progressions
10 Toes to bar -or- as close as possible
14-20 pound Medicine ball cleans, 15 reps
BEGINNER
Complete as many rounds as possible in 15 minutes of:
5 Handstand push-up progressions
10 Hanging knee raises
5-12 pound Medicine ball cleans, 15 reps
Tuesday, February 8, 2011
Wednesday - 09FEB2011
Rx
"Karen"
For time:
150 Wall-ball shots, 20/14# ball to 10’ target
scaling options
ADVANCED
For time:
100 Wall-ball shots, 20/14# ball to 10’ target
INTERMEDIATE
For time:
150 Wall-ball shots, 14/10# ball to 10’ target
BEGINNER
For time:
100 Wall-ball shots, 10/6-8# ball to 8’ target
"Karen"
For time:
150 Wall-ball shots, 20/14# ball to 10’ target
scaling options
ADVANCED
For time:
100 Wall-ball shots, 20/14# ball to 10’ target
INTERMEDIATE
For time:
150 Wall-ball shots, 14/10# ball to 10’ target
BEGINNER
For time:
100 Wall-ball shots, 10/6-8# ball to 8’ target
Tuesday - 08FEB2011
Rx
For time:
100 Burpee pull-ups
*Ideally, the pull-up bar is one foot above your reach.
scaling options
ADVANCED
For time:
100 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it
- or -
For time:
50 Burpee pull-ups
*With the pull-up bar approximately one foot above your reach.
INTERMEDIATE
50 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it
BEGINNER
35 Squat thrusts
35 Assisted or beginner pull ups
For time:
100 Burpee pull-ups
*Ideally, the pull-up bar is one foot above your reach.
scaling options
ADVANCED
For time:
100 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it
- or -
For time:
50 Burpee pull-ups
*With the pull-up bar approximately one foot above your reach.
INTERMEDIATE
50 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it
BEGINNER
35 Squat thrusts
35 Assisted or beginner pull ups
Monday, February 7, 2011
Friday, February 4, 2011
Friday - 04FEB2011
Rx
For time:
135/95 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95/65 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65/45 pound Thruster, 36 reps
36 Pull-ups
scaling options
ADVANCED
For time:
135/95 pound Thruster, 9 reps
35 pound weighted Pull-up, 9 reps
95/65 pound Thruster, 15 reps
20 pound weighted Pull-up, 15 reps
65/45 pound Thruster, 30 reps
30 Pull-ups
INTERMEDIATE
For time:
105/75 pound Thruster, 15 reps
25 pound weighted Pull-up, 15 reps
75/45 pound Thruster, 21 reps
10 pound weighted Pull-up, 21 reps
35/25 pound Thruster, 36 reps
36 Pull-ups
BEGINNER
For time:
25-35 pound Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps
10-15 pound Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps
5-10 pound Thruster, 18 reps
Beginner or assisted Pull-ups, 18
For time:
135/95 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95/65 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65/45 pound Thruster, 36 reps
36 Pull-ups
scaling options
ADVANCED
For time:
135/95 pound Thruster, 9 reps
35 pound weighted Pull-up, 9 reps
95/65 pound Thruster, 15 reps
20 pound weighted Pull-up, 15 reps
65/45 pound Thruster, 30 reps
30 Pull-ups
INTERMEDIATE
For time:
105/75 pound Thruster, 15 reps
25 pound weighted Pull-up, 15 reps
75/45 pound Thruster, 21 reps
10 pound weighted Pull-up, 21 reps
35/25 pound Thruster, 36 reps
36 Pull-ups
BEGINNER
For time:
25-35 pound Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps
10-15 pound Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps
5-10 pound Thruster, 18 reps
Beginner or assisted Pull-ups, 18
Wednesday, February 2, 2011
Thursday - 03FEB2011
Rx
For time:
225/155# Deadlift, 21 reps
400 meter Run
225/155# Deadlift, 18 reps
400 meter Run
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run
scaling options
AVANCED
For time:
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run
225/155# Deadlift, 9 reps
400 meter Run
225/155# Deadlift, 6 reps
400 meter Run
INTERMEDIATE
For time:
185/95-115# Deadlift, 21 reps
400 meter Run
185/95-115# Deadlift, 18 reps
400 meter Run
185/95-115# Deadlift, 15 reps
400 meter Run
185/95-115# Deadlift, 12 reps
400 meter Run
BEGINNER
For time:
25-45 pound Deadlift, 15 reps
400 meter Run
25-45 pound Deadlift, 12 reps
400 meter Run
25-45 pound Deadlift, 9 reps
400 meter Run
25-45 pound Deadlift, 6 reps
400 meter Run
For time:
225/155# Deadlift, 21 reps
400 meter Run
225/155# Deadlift, 18 reps
400 meter Run
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run
scaling options
AVANCED
For time:
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run
225/155# Deadlift, 9 reps
400 meter Run
225/155# Deadlift, 6 reps
400 meter Run
INTERMEDIATE
For time:
185/95-115# Deadlift, 21 reps
400 meter Run
185/95-115# Deadlift, 18 reps
400 meter Run
185/95-115# Deadlift, 15 reps
400 meter Run
185/95-115# Deadlift, 12 reps
400 meter Run
BEGINNER
For time:
25-45 pound Deadlift, 15 reps
400 meter Run
25-45 pound Deadlift, 12 reps
400 meter Run
25-45 pound Deadlift, 9 reps
400 meter Run
25-45 pound Deadlift, 6 reps
400 meter Run
Tuesday, February 1, 2011
Wednesday - 02FEB2011
Rx
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5/1 pood Kettlebell swing, 50 reps
50 sit-ups
40/30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
scaling options
AVANCED
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5/1 pood Kettlebell swing, 35 reps
35 sit-ups
40/30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions
INTERMEDIATE
For time:
20 inch Box jump, 35 reps
Rope climb, 2 ascents
1 pood Kettlebell swing, 35 reps (women 24#)
35 sit-ups
30/20 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions
BEGINNER
For time:
15-20 inch Box jump, 25 reps
Beginner Rope climb, 3 ascents
20# Kettlebell swing, 25 reps
25 sit-ups
20 pound dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5/1 pood Kettlebell swing, 50 reps
50 sit-ups
40/30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
scaling options
AVANCED
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5/1 pood Kettlebell swing, 35 reps
35 sit-ups
40/30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions
INTERMEDIATE
For time:
20 inch Box jump, 35 reps
Rope climb, 2 ascents
1 pood Kettlebell swing, 35 reps (women 24#)
35 sit-ups
30/20 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions
BEGINNER
For time:
15-20 inch Box jump, 25 reps
Beginner Rope climb, 3 ascents
20# Kettlebell swing, 25 reps
25 sit-ups
20 pound dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions
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