Wednesday, June 1, 2011

TravelWODS


  • Run 1/2 Mile – 50 Air Squats – (3 Rounds)
  • 10 PushUps – 10 Sit Ups – 10 Squats – (10 Rounds)
  • 200 Air Squats – (For Time)
  • “Susan” Run 200m – 10 Squats – 10 PushUps – (5 Rounds)
  • Sprint 200m – 25 PushUps – (3 Rounds)
  • 10 Handstand PushUps – 200m Run – (3 Rounds)
  • Tabata Squats – Tabata Pushups
  • 5 PushUps – 5 Squats – 5 SitUps – (20 Rounds)
  • Walk 100 Meters On Your Hands – (Even If It Is 2 Meters At A Time)
  • 10-9-8-7-6-5-4-3-2-1 Sets Of SitUps – 100 Meter Sprint Between Each Set – (For Time)
  • “Invisible Fran” 21-15-9 Air Squats – Push Ups – (For Time)
  • Spend A Total Of 5 Minutes In A Handstand, Or Headstand – (If You Are Using The Headstand Do Not Stay Over A Minute At A Time)
  • Run 1 Mile – (For Time)
  • 10 PushUps – 10 Air Squats – 10 SitUps – (6 Rounds For Time)
  • Do One Air Squat – Take One Breath – Do 2 – Take 2 Breaths – Etc…Up To 10 – And Then Come Back Down To One – (You Can Breath All You Want While You Do The Squat Or Squats)
  • 3 Vertical Jumps – 3 Squats – 3 Long Jumps – (5 Rounds)
  • Handstand 30 Seconds – 10 Squats – (8 Rounds)
  • 10 PushUps – 100m Dash – (10 Rounds)
  • Tabata Squats
  • 400m Sprints – (5 Rounds)
  • 100m Dash – (10 Rounds)
  • 25 Pressing Snatch Balances Each Arm – (No Weight)
  • Run 1 Mile – Lunging 30 Steps Every 1 Minute
  • Handstand 30 Seconds – 20 Air Squats – (5 Rounds)
  • 10 Handstand Jackknife To Vertical Jump – 10 Handstand Jackknife To Tuck Jump – 10 Handstand Jackknife To Straddle Jump
  • 100 Air Squats – (For Time)
  • 25 Jumping Squats – (4 Rounds)
  • 10 Vertical Jumps – 10 Push Ups – 10 Sit Ups – (4 Rounds – For Time)
  • 10 Air Squats Every 1 Minute Of Your 1 Mile Run
  • 100 Burpies – (For Time)
  • Run 1 Mile – (For Time)
  • 10 PushUps – 10 Squats – 10 Sit Ups – (10 Rounds)
  • 10 Vertical Jumps – Run 400 Meters – (5 Rounds)
  • Spend A Total Of 3 Minutes In A Handstand
  • Handstand 1 Minute – Hold Bottom Of The Squat For 1 Minute – (5 Rounds)
  • Sprint 100 Meters – Walk 100 Meters – (10 Rounds)
  • 100 Push Ups – (For Time)
  • 10-9-8-7-6-5-4-3-2-1 Burpies And Sit Ups.
  • 50 Sit-Ups, 400 Meter Run – Sprint Or Walk – (3 Rounds)
  • 10 Walking Lunges – 10 PushUps – (10 Rounds)
  • 50 Split Jumps – (For Time)
  • Handstand 30 Seconds Or 5 Handstand Push Ups – 400 Meter Run – (4 Rounds)
  • 10 Burpies – 100m Sprint – (10 Rounds – For Time)
  • “L” Sit Off The Floor – (10 Rounds Of 10 Seconds) – If You Can’t Do It Sit With Your Legs Straight Out And Try To Lift Your Heels Of The Ground For 10 Seconds Instead!
  • Run 400 Meters – 50 Air Squats – (4 Rounds)
  • Handstand 30 Seconds – To Squat Hold 30 Seconds – (10 Rounds)
  • Ten Vertical Jumps (As High As You Can – Land And Repeat) – 10 PushUps – (5 Rounds)
  • 10 PushUps – 10 Squats – (10 Rounds)
  • Tabata Squats – (20 Seconds On – 10 Seconds Rest – 8 Rounds – Count Your Lowest Score)
  • Handstand To Jack-Knife To Vertical Jump – (30 Reps)
  • Run 1 Mile – 100 Air Squats At Midpoint – (For Time)
  • 7 Squats – 7 Burpies – (7 Rounds – For Time)

Tuesday, April 12, 2011

WOD 4/12/11

WOD for Tuesday 4/11/11
5 Rounds for Time
10 Squat Clean and Jerk (95lbs)
25 Kettlebell Swings 1.5 pood

Tuesday, April 5, 2011

Saturday, April 2, 2011

Thursday, March 24, 2011

Thursday's WOD

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball