Tuesday, August 28th, 2012

At home hurricane WOD

Warmup- Joint Mobility

3 rounds of:

5 Pushups
10 Lunges
15 Squats
20 Straight Leg Swings
Skill: 10 minutes of handstand practice

WOD: 5 rounds for time

10 Burpees
5 Handstand Pushups (scale down using knees on a chair or feet on a chair)
10 Jumping Lunges

Monday, August 27th, 2012

PC WOD

40 squats
30 Jumping Lunges
40 squats
20 Tuck Jumps
40 squats
20 Tuck Jumps
40 squats
20 Jumping squats
40 squats
30 Box Jumps (24"/20")
40 squats



Or

CF.com
25 walking lunges (each side)
20 pull ups
50 box jumps(24/20)
20 Double Unders
25 ring dips
20 K2E
30 KB swings (2 pood/1.5 pood)
30 Sit ups
20 hang squat cleans (30/20)
25 back ext
20 Wall balls (20/14)
3 rope climbs


Results of the Day:

Friday, August 24, 2012

PC WOD
AMRAP in 15 min
2,4,6,8,10,12... Power cleans(95/65)
10 wallballs (20/14lbs)

Cashout: 50 ghd sit ups
or 10 body blasters




Results of the Day:

Thursday, August 23rd, 2012

PC WOD


For Time:

10-9-8-7-6-5-4-3-2-1
OH Squats (95/65)
Box Step Ups with BB racked on back
T2B


Results for the Day:

Wednesday, August 22, 2012

AMRAP in 20
5 pull ups
10 ring dips
15 burpees
20 weighted lunges(30/20)

Cashout:50 ghd sit ups




Results for the Day:

Tuesday, August 21, 2012

WOD
3 rounds for time:
100 double unders
50 kb swings (1.5/1pd)
400 meters
3 minute rest

Skill: butterfly pull ups or
C2B or practice kipping
Pull ups.

Strength: 20 minutes to est
1RM snatch

Monday, August 20, 2012

WOD
5 rounds for time of:
50m shuttle runs (10m sections)
15 HR push ups
10 hang squat cleans to thrusters(95/65)

Plank with weight on back(35/25)
45 seconds on 15 rest x

Friday, August 17, 2012

PC WOD
AMRAP in 8
8 db snatch right(45/25)
8 db snatch left
8 burpee box jumps (24/20)

Cashout: row 2500 meters or bridge run because you did an 8 minute WOD;-)



Results for the Day:

Thursday, August 16th, 2012

PC WOD

2 rounds for time

Run 200m
30 DB Squat Cleans (30/20)
50m Farmers walk with DB (30/20)
15 Burpees
30 Ball Slams (30/20)
20 Wallballs (20/14)



Results for the Day:

Wednesday, August 15, 2012

PC WOD

Lunge 50m
21 pull ups
21 GHD Sit ups
Lunge 50m
18 pull ups
18 GHD sit ups
Lunge 50m
15 pull ups
15 GHD sit ups
Lunge 50m
12 pull ups
12 GHD sit ups
Lunge 50m
9 pull ups
9 GHD sit ups
Lunge 50m
6 pull ups
6 GHD sit ups


Results for the Day

Tuesday, August 14, 2012

PC WOD
For time:
25 Renegade rows(30/20lbs)
Run 800 m
100 air squats
Run 800 m
25 Renegade rows

Strength: chose your fav oly lift. Then with a continuous running clock do one on the first minute...two on the second minute...three on the third minute and so on. Do this as long as you are able.




Results for the Day:

Monday, August 13, 2012

PC WOD

9 Bear complex (135/95)
Run 400m
7 Bear complex
Run 400m
5 Bear complex
Run 400m
3 Bear complex
Run 400m
1 Bear complex

3 burpee penalty if you put the bar down during the complexes.

Cashout: 100m sled pull




Results for the Day:

Friday, August 10th, 2012

PC WOD

"Annie comes out swinging"

50-40-30-20-10
Double Unders
Sit Ups
Box Jumps
KB Swings



Results For Day:

Thursday, August 9th, 2012

"HAPPY BIRTHDAY JENNY"

Waiters Walk 603m (35/25)
Then
8-9-31
Ball Slams (30/20)
Wall Balls (20/14)
T2B




Results for the Day:

Wednesday, August 8, 2012

PC WOD
Tabata
Push press
Jumping squats
Sit ups
Push ups
Air squats

Strength: Rippetoe A

Strength: 10 minutes to find 2RM




Results for the day:

Tuesday, August 7th, 2012

PC WOD
21 deadlifts
21 KTE
21 kb swings
Run 400
15 deadlifts
15 KTE
15 kb swings
Run 400m
9 deadlifts
9 KTE
9 kb swings

Cashout: 50 double unders

WOD #2
15 minutes to establish a 1RM
Press cluster (push press+ push jerk+ split jerk)

Then for time:
5 muscle ups
10 deadlifts (225/135)
25 double unders
10 muscle ups
20 deadlifts (225/135)
50 double unders
5 muscle ups
10 deadlifts (225/135)
25 double unders




Results for the Day:

Monday, August 6, 2012

PC WOD
For time:
30 OH squats(95/65)
30 pull ups
30 burpees
30 pull ups
30 OH squats (95/65)

Cashout: 25 Russian twists, 25 T2B, 25 v-ups

Make up Hero WOD
"Willy"
For time:
800m run
20 thrusters(135/95)






Results for the Day:

Friday, July 3, 2012

10-9-8-7-6-5-4-3-2-1
Ring rows
Ring push ups
Toes to bar
Push press(95/65)
HSPU
Run 800m (once)

Wednesday, July 1, 2012

PC WOD
Run 800, 600, 400, 200
40-30-20-10
Wallball sit ups
Ring dips

Thursday, August 2nd, 2012

PC WOD

4 rounds for time

50m OH lunges (35/25)
21 box jumps (24/20)
21 wall balls (20/14)