Thursday 2-23
4 Rounds for time
20 DB Thrusters
20 PU
200 m Run
Decrease reps by 5 each round
Wednesday 2-22
Find 1 RM
Bench Press
Clean
Back Squat
Friday 2-17
7 to 1 run min in pool
at the end of each set 10 PU and 10 SU
Thursday 2-16
2 Mile Run
Every 2 Min stop and do 5 burpees until the 2 miles is complete
Wednesday 2-15
"Valentine's Day Massacre"
Partner WOD
Done for time
One partner works while the other holds a 45# plate over their head
If the plate rests on your body or the ground it is a 25 burpee penalty
40 Wall Balls
80 KB Swings
120 PU
160 Crunches
200 Squats
1000 m shuttle sprint (20 50 m runs)
Monday 2-13
Partner WOD
1 mile Run
20 Deadlifts 135#
40 Pullups
60 Cleans 75#
80 Back Squats 135#
100 Push-ups
Alternate 200 m Runs
5 reps on exercises, 10 reps on the PU
Friday 2-10
AMRAP in 22 min
"Four Corners"
Run up the stairs
10 PU
Run Down the Hall
10 Crunches
Run Down the stairs
10 Air Squats
Run Down the Hall
10 Leg Levers
Wednesday 2-8
6 - 4 min rounds
Rounds 1, 3 and 5 max reps snakes in pool
Round 2 - AMRAP 5 Thrusters 10 Burpees
Round 4 - AMRAP 5 Cleans 10 Push-ups
Round 6 - AMRAP 5 Bench Press 10 Sit-ups
Monday 2-6
5 - 5 min Rounds
1 lap with middle stairs
5 reps
increase exercises by 5 reps each set
1 - G to OH
2- PU (10, 20, 30...)
3- OH Squats
4- Leg Levers
5- bent-over rows
Friday 2-3
6 to 1 Snakes in the pool
30 PU
30 Crunches
Reduce exercises by 5 each set
Thursday 2-2
Partner "Murph"
1 Mile Run
100 Wall-balls
200 Push-ups
300 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Tuesday 1-31
8 to 1 Laps in pool bleachers
5 PU
5 Jumping Jacks after each ser
Add 5 reps each set
Monday 1-30
24 Min AMRAP
2 Snakes in pool
2 Cleans
2 Back Squats
Add 2 reps to the exercises each round
Thursday 1-26
20 min AMRAP
1 Snake
10 PU, 10 Crunches
add 1 snake each set
Tuesday 1-24
30 min run in pool bleachers
Monday 1-23
8 snakes in pool bleachers
5 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats
4 snakes in pool bleachers
5 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats
Friday 1-20
24 min AMRAP
1 Lap in pool bleachers
5 PU 5 Crunches
Add 1 lap and 5 reps each round
Thursday 1-19
"Barack Obama"
20 Rounds for Time
1 lap in pool bleachers
9 push-ups
4 Ground to Overhead
4 squats
Tuesday 1-17
"30 Days of Ramadan"
6 Rounds
5 120 m sprints
Each sprint gets faster starting at 1:00
reducing by 5 sec till :40
Friday 1-13
6 to 1 Snakes in the pool
10 PU and 10 SU between each set
Thursday 1-12
6 3 min Rounds
1 min rest between rounds
1 and 4 Run 5 laps around the pool and max reps Box Jumps
2 and 5 Run 5 laps around the pool and max reps Sit-ups
3 and 6 Run 5 laps around the pool and max reps Squats
Tuesday 1-10
Partner "Murph"
1 Mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Monday 1-9
200 Push-ups
Every break in the set do a snake in the pool bleachers
1 snake on first break
2 on the second
3 on the third
4 on all other breaks
Friday 1-6
6 to 1 minutes running in the pool bleachers
at the ens of each set 2 lap sprint
Thursday 1-5
Partner WOD
6 rounds alternating laps around pool and exercises
7laps
7 pushpress
7 Thrusters
7 knee-ups
7 pull-ups
7 Wallballs
7 burpees
Tuesday 1-3
"Christmas Returns"
The 12 days of Christmas backwards
12 laps
11 HSPU
10 4 ct Lunges
9 St nd-ups
8 HRPU
7 Crunches
6 Burpees
5 Squats
4 PU
3 4 ct Jumping Jacks
2 v-Sit-ups
1 4 ct Mountain Climbers
Monday 1-2
3 snakes in pool bleachers
4 rounds 10 PU 10 Crunches
3 snakes in pool bleachers
3 rounds 10 Squats 10 Mountain climbers
3 snakes in pool bleachers
2 rounds 10 Russian lunges 10 inchworm PU
3 snakes in pool bleachers
1 round 10 burpees 10 jump squats
3 snakes in pool bleachers
Friday 12-30
For Time
6 Laps with the middle - 24 Burpees
5 Laps with the middle - 20 Box Jumps
4 Laps with the middle - 16 KB Swings
3 Laps with the middle - 12 Man-Makers
2 Laps with the middle - 8 Pull-ups
1 Laps with the middle - 4 HSPU
Thursday 12-29
"Festival of Weights"
8 RFT
1 Clean
8 Box Jumps
Increase cleans by 1 rep each round
Tuesday 12-27
25 min AMRAP
2 Laps on the pool deck
20 PU
20 Crunches
Add 2 laps each round
Monday 12-26
"12 Days of Christmas"
100 m Run
2 HSPU
3 4 ct Lunges
4 Stand-ups
5 HRPU
6 Crunches
7 Burpees
8 Squats
9 PU
10 4 ct Jumping Jacks
11 V-Sit-ups
12 4 ct Mountain Climbers
Thursday 12-22
Partner WOD
10 Laps on Pool Flats (800 m)
100 PU
10 Laps on Pool Flats
80 Squats
10 Laps on Pool Flats
60 SU
10 Laps on Pool Flats
40 Box Jumps
10 Laps on Pool Flats
20 Burpees
One partner works while the other rests
Alternate 1 lap and 10 reps at a time
Wednesday 12-21
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Sprints
Tuesday 12-20
Partner "Murph"
1 Mile Run
100 Burpees
200 Crunches
300 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Monday 12-19
4 - 6 minute rounds
4 snakes
20 Dumbbell Push Press
Any time remaining is rest
Friday 12-16
6 to 1 Minutes Running in pool
6 and 5 Snakes
3 and 4 around the outside
2 - 2 snakes under 2 minutes
1 - 3 laps under a minute
Thursday 12-15
Partner WOD
The partners will preform 100 Thrusters one person working at a time
Every minute both people will do 5 burpees until the Thrusters are complete
Cash out: 2 5 min pool runs - jog the bleachers, sprint the bottom.
Tuesday 12-13
3 Partner WOD
AMRAP in 22 min
One at a time a person will swim a 25 relay style
On the deep end 2 Deck-ups
On the shallow end 15 PU
Next person will swim when the person before him touches the wall
Monday 12-12
5 Snakes in Pool bleachers
50 PU
50 SU
4 Snakes in Pool bleachers
40 PU
40 SU
3 Snakes in Pool bleachers
30 PU
30 SU
2 Snakes in Pool bleachers
20 PU
20 SU
1 Snakes in Pool bleachers
10 PU
10 SU
Saturday 12-10
10 to 1
Cleans
Pull-ups
One Snake in pool bleachers in between each round
Friday 12-9
6-1 Min Running in the pool
Thursday 12-8
3 6 min rounds
Rd 1 - 30 burbees, Max Laps in hallway
Rd 2 - 30 KB Swings, Max Laps in hallway
Rd 3 - 30 V-Sit-ups, Max Laps in hallway
Score in the number of laps completed
Wednesday 12-7
800 m Run
50 Push-ups
40 Sit-ups
30 Squats
20 Wallballs
10 Burpees
400 m Run
10 Burpees
20 Wallballs
30 Squats
40 Sit-ups
50 Push-ups
800 m Run
Tuesday 12-6
60 Bench Press with 3/4 of Body Weight
Every break in the set run 200 m
Monday 12-5
AMRAP in 22 min
120m Run (1 lap)
30 ft Walking lunges
10 PU
Add 1 lap and 10 PU each round
Saturday 12-3
AMRAP in 20 min
1 Snake in pool bleachers
10 PU
20 Crunches
Friday 12-2
AMRAP in 20 Min
8 G to OH with 45# plate
8 Sit-ups
8 OH Squats with 45# plate
8 KB Swings
100 m Run
Partners alternate exercises
Thursday 12-1
70 Back Squats with close to body weight on the bar
Every time you break it is a 20 PU penalty
Wednesday 11-30
AMRAP in 24 Min
5 Burpees
10 Push-ups
15 Squats
2 laps in pool bleachers
Tuesday 11-29
Partner "Wet Murph"
480 m Swim
100 Leg Levers
100 Push-ups
100 Lunges
480 m Swim
Partners alternate 30 m swims ans 10 reps
Monday 11-28
Partner "Murph"
1 Mile Run
100 Sit-ups
200 Push-ups
300 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Wednesday 11-23
Partner WOD
50 Thrusters
50 Pull-ups
50 Cleans
50 Box Jumps
10 200m Laps
Each partner will alternate in sets of 5
Once the exercises are complete partners will alternate laps
Tuesday 11-22
1 Km Run
10 Wallballs
20 Burpees
10 Wallballs
30 Sit-ups
10 Wallballs
40 Push-ups
10 Wallballs
50 Squats
10 Wallballs
1 Km Run
Cash out: Max reps Push-ups
Monday 11-21
4 laps in pool bleachers
10 GI Janes
4 laps in pool bleachers
10 KB Swings
4 laps in pool bleachers
10 Cleans
4 laps in pool bleachers
10 Dips
4 laps in pool bleachers
10 Pull-ups