114 Poplar
Dodge City, KS 67801
Dodge City, KS 67801
Tuesday, February 5, 2013
February 05, 2013
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Monday, February 4, 2013
Friday, February 1, 2013
9 wall walks- 21 OH Squats (115,85)
7 wall walks- 15 OH Squats
5 Wall Walks- 9 OH Squats
Scaled
21-15-9
Push ups- Hand release
OH Squats (95,65)
6 Minute clock
200 Meter Farmer’s Carry With remaining time do as many rope climbs as possible
Wednesday, January 30, 2013
Wednesday, January 30, 2013
WOD 1
For for time complete:
5, 4, 3, 2, 1 Rope climbs
10, 8, 6, 4, 2 push press (165,115)
WOD 2
10 minute AMRAP
10 DB Burpees (45,30)
10 DB Walking lunges (45,30)
10 Burpee Jump over box (24, 20)
Tuesday, January 29, 2013
Tuesday, January 29, 2013
Buy in 800 Meter Run
4 Power Cleans (155, 105)
Post total rounds.
Monday, January 28, 2013
In teams of 2
Partner # 1 performs a 400 m RUN
15 Hand Release Pushups
20 OH Walking lunges (45, 25)
rotate in order, pick up where the partner left of and keep a continuous count of the rounds + reps
Post total rounds completed as a team
Friday, January 25, 2013
1 Round For Time
30 Meter Burpee Broad Jump
20 Calorie Row
20 Knees to Elbow
15 Burpee Jumping Pullups
10 Back Squats (135, 85)
5 Right/5 Left- Split Jerks (same weight as squat)
10 Back Squats (135, 85)
15 Burpee Pullups
20 Knees to Elbow
20 Calorie Row
30 Meter Burpee Broad Jump
20 Calorie Row
20 Knees to Elbow
15 Burpee Jumping Pullups
10 Back Squats (135, 85)
5 Right/5 Left- Split Jerks (same weight as squat)
10 Back Squats (135, 85)
15 Burpee Pullups
20 Knees to Elbow
20 Calorie Row
30 Meter Burpee Broad Jump
Wednesday, January 23, 2013
WEDNESDAY JAN. 23, 2013
5 Rounds for Time
RX
8 C2B Pullups
8 DB Snatches (70#, 45#)
12 Box Jumps (30, 24)
8 DB Snatches (70#, 45#)
12 Box Jumps (30, 24)
SCALED
10 Inverted Ring Rows
10 DB Snatches (45, 30)
10 Box Jumps (24, 20)
10 DB Snatches (45, 30)
10 Box Jumps (24, 20)
Tuesday, January 22, 2013
With the heaviest weight possible achieve:
3 hang cleans (power, squat, or split)
3 front squats
3 shoulder to overhead
Without dropping the bar
– 3 attempts (each attempt has a 60 second time frame and 2 minutes of rest I between the next attempt; you can increase the weight, decrease the weight, or keep it the same.)
– if you do not complete all 9 repetitions successfully in a single attempt it is considered a no rep and you will receive 0lbs lifted for that attempt.
– must make 3 separate attempts
– clips must be on the bar
– tie breaker is done only with the weight that was successfully lifted all 9 times. After accomplishing all 9 reps without dropping the bar, the athlete can choose to deadlift the same barbel for the remaining time of the minute to achieve more points in the case of a tie. Example (275 + 7 deadlifts would be = 275.07)
3 hang cleans (power, squat, or split)
3 front squats
3 shoulder to overhead
Without dropping the bar
– 3 attempts (each attempt has a 60 second time frame and 2 minutes of rest I between the next attempt; you can increase the weight, decrease the weight, or keep it the same.)
– if you do not complete all 9 repetitions successfully in a single attempt it is considered a no rep and you will receive 0lbs lifted for that attempt.
– must make 3 separate attempts
– clips must be on the bar
– tie breaker is done only with the weight that was successfully lifted all 9 times. After accomplishing all 9 reps without dropping the bar, the athlete can choose to deadlift the same barbel for the remaining time of the minute to achieve more points in the case of a tie. Example (275 + 7 deadlifts would be = 275.07)
WOD 2
10 Min AMRAP Ladder
(increase the reps in multiples of 3?s….3,3,6,6,9,9,12,12,15,15,18,18,21,21…etc)
Hang Power Cleans (115, 85)
Wallballs (20, 14)
Post the round completed plus any additional reps
Monday, January 21, 2013
MONDAY JAN. 21, 2013
-3 Rounds of
Max KB Swings (70, 55) in 1 minute then rest 1 minute
-3 Rounds of
Max Weighted Pushups (45, 25) in 1 minute then rest 1 minute
Post lowest round of swings + lowest round of pushups = score
WOD 2: “Jackie” benchmark wod
Complete for Time:
1000 meter row
50 Thrusters (45#)
30 pullups
