083113

Kurt takes on  Nancy

Saturday

WOD: AMRAP 25

400m Partner Run Together Holding Bumper Plate (only can be put it down once they finish run)

40 Box Jumps (or step ups)
30 Back Extensions
20 DB Push Press
10 Pull Ups/Ring Rows/Jumping Pull Ups




Sunday

Even though we won't be at the box here's something you can do at home post results in comments.

WOD: 10 R FT or HRPU's
10 Push Ups o
10 Sit Ups
10 Air Squats



Monday

WOD: "Invisible Fran"
21-15-9
Air Squats
Push Ups

Your life will be no better than the plans you make and the action you take. You are the architect and builder of your own life, fortune, destiny. - Alfred A. Montapert

Post load, time, or reps completed to comments.

083013

Friday

All Levels

Strength: Bench Press Find 1 RM

Skill Builder:
3 x
Weighted Sit Ups  20 x
Turkish Get Ups 5 x Each Arm

WOD:
AMRAP 8 Coaches Choice

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. Thomas A. Edison

Post load, time, or reps completed to comments

082813

Welcome to the Herd  Greg

and Strock

Wednesday

All Levels

Skill Builder:
Run 400m Rest 2 min
Run 200m Rest 2 min
Run 400m Rest 2 min

WOD: 2K Row Test (2013 Games Event 2)
While Heat 1 is Rowing - Heat 2 Will Work:
Muscle Up Transition 5 x + Rope Climb: AMRAP 30 sec
Rest 1 Minute

*Switch It Up When Heat 1 Finishes

-

Level 1

Pre - Structural Skill: 3 x 200m Run - Rest 2 min After Each Set

Skill Builder: Deadlift 10 - 12 Reps @ 2-0-2-0

WOD: Teams Of 2
2K Row For Time



Thursday

All Levels

WOD: The Bear Complex
In 20 Minutes
Complete 4 - 5 Rounds Of
5 Cycles Of: Power Clean, Front Squat, Push Jerk,
* Dropping The Bar Is 5 Burpees On The Spot, Then Continue At Last Position

Then

5 Minute Max Double Unders - Every Break is 5 HSPU's

-

Level 1

Skill Builder: Med Ball Clean & Double Unders

WOD: Tabata

Full Tabata At Each Station Before Rotation - Score Is Total Reps
Goblet Squat
Double Unders
Sit Ups

You have enemies? Good. That means you've stood up for something, sometime in your life. - Winston Churchill

Post load, time, or numbers of reps completed to comments.

082713

Tuesday (CAP)

All Levels

WOD: Filthy 50/Dirty 30

Box Jumps
Jumping Pull Ups
KB Swings (35/25)
Walking Lunges
Knees To Elbow
Push Press (45/33)
Back Extensions (on ground)
Wall Ball
Burpees
Double Unders

Scale Reps As Needed - 40 Minute Cap

-

Level 1: Dirty 30

Scale Movements As Needed

To accomplish great things we must first dream, then visualize, then plan... believe... act! - Alfred A. Montapert

Post load, time, or reps completed to comments.

082613

Welcome to the Herd Hillary!

Monday (CAP)

All Levels

Skill Builder: 4 x

Deadlift, Clean Extension, Clean High Pull, Power Clean, Power Jerk

WOD: 3 Rounds For Time
12 Thrusters 75/55
12 Push Up Burpees
12 C2B Pull Ups


Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all. - Norman Vincent Peale

Post load, time, or reps completed to comments.

082313

Welcome to the Herd James!

Friday (Cap)

All Levels

Strength: Bench Press 5 x 3

WOD: "Nancy"
5R FT
400m Run
15 Overhead Squats (95#/65#)



Saturday (Cap)

All Levels

Skill Builder: Row 500m - Rest 90sec - Row 500m Rest
*5-10 min with mobility


WOD: FT
50 Dbl Unders
10 Burpees
40 Dbl Unders
10 Burpees
30 Dbl Unders
10 Burpees
20 Dbl Unders
10 Burpees
10 Dbl Unders
10 Burpees

-

Level 1

Skill Builder: Dbl Under Practice

WOD: FT
100 Jump Rope Passes
10 Burpees
80 Jump Rope Passes
10 Burpees
60 Jump Rope Passes
10 Burpees
40 Jump Rope Passes
10 Burpees
20 Jump Rope Passes
10 Burpees



Sunday (No Cap)

Team WOD:

AMRAP 25: Teams Of 2

AMRAP Single Arm Russian KB Swing - (score is total combine swings)

Every time the KB stops swinging, the team performs (split reps as needed)
15 x Pull Ups
30 x Push Ups
45 x Squats

Stand up to your obstacles and do something about them. You will find that they haven't half the strength you think they have. - Norman Vincent Peale

Post load, time, or number of reps completed to comments.

082113

Welcome to the Herd Kevin!

Wednesday

All Levels

WOD: "Elizabeth"
21-15-9
Power Cleans (135#/95#)
Ring Dips
* Scale to static dips, band, or push ups

Finisher: Prowler/Sled

-

Level 1

WOD: "Annie"
50-40-30-20-10
Double Unders
Sit Ups



Thursday

All Levels

Skill Builder: 3 x
1. Handstand Hold against wall or free standing with partner 30sec
2. MU Transition Work
3. V-Ups x 10-12 reps

WOD: 7 min AMRAP, Rest 3 min, 7 min AMRAP
20 Wall Ball
15 Dbl Unders
10 T2B
5 Box Jumps
* +1 Pistol Every Round (first round 1, second round 2, etc...)

-

Level 1

Skill Builder: Handstand Hold

WOD: AMRAP 3, Rest 1 min - 5 Rounds
12 Wall Ball
10 Knee Raises
8 Walking Lunge Steps
6 Push Ups
4 Box Jumps


Self-worth comes from one thing - thinking that you are worthy. - Wayne Dyer



Post time, load, or reps completed to comments.

081913

Welcome to the Herd Nathan!

                              Are You Ready..?

THEN TEST YOURSELF!

Monday 

All Levels

Strength: Back Squat 

Find 1RM

WOD: 4 R - FT

Run 200m

15 Pull Ups

10 Alt Arm DB Snatch (5 each arm)

Tuesday

All Levels

Skill Builder: Gymnastic  Movements

4 x 

1. Hollow Rock - 20sec

2. HSPU's - 20sec

WOD: AMRAP 10 - Rest 5 min - AMRAP 10

* Goal is same score for each AMRAP round

15 Wall Ball

15 KB Swings

15 V-Sit Ups

15 KB Push Press

15 KB Walking Lunge (any position)

15 Burpees

If you are not willing to risk the unusual, you will have to settle for the ordinary. - Jim Rohn

Post time, load, or reps completed to comments.

081613

Welcome to the Herd Christabelle

Diana

and Jamie!

Friday

All Levels: (CAP)

Strength: Bench Press 5 x 5

WOD:
Alt 16 EMOM - (30sec on/30sec off)
Ring Dips (static hold) 30sec
Power Clean (must touch and go - as soon as you're off, set is over) 30sec
Split Jumping Lunge (each leg) 30sec
Row 30sec


Saturday

All Levels: (CAP)

Skill Builder: Work on handstand holds & handstand Push ups for 5 - 10mins

WOD:
20 Front Squats
30 Box Jumps 30"/24"
40 KB Swings 1.5/1 pood
50 Wall Ball Shots 20/14
* Rest 5 minutes (from the final person finishing) Then Repeat!

-

Skill Builder: Front Squat & Movements

WOD:
20 Goblet Squats
25 Box Jumps
30 KB Swings
35 Wall Ball
* Rest 5 minutes (from the final person finishing) Then Repeat!



Sunday

Team WOD: (NO CAP)

AMRAP 5 Rest 3 minutes 3x

Team of 2 split up the reps any way they need.

21 Goblet Squats (KB Front Squats - or just regular squats)
15 Burpees
9 T2B (or hanging knee raises etc - scale as needed)
Sprint 100 (both team members must run together)

When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way. - Wayne Dyer

Post time, load, or reps completed to comments.

081413

Welcome to the Herd Chandra!

Wednesday

All Levels

Strength: Alt EMOM 10min
1. 5 x Power Cleans
2. Strict Chin Ups 5 x (Adv/weighted 5)

WOD:
AMRAP 15
200m
6 C2B Pull Ups
12 Wall Ball (Adv - 2fers)
18 Lemon Squeers (Adv/V- Sit Ups)
24 Dbl Unders

-

Level 1
Pre - Skill Builder: 3 x T2B/Knee Raises
Skill Builder: Deadlift 6 - 8 Reps

WOD:
AMRAP 15
200m Run
5 Burpees
10 Wall Ball
15 Sit Ups
50 Jump Rope Passes


Thursday

Skill Builder:
1. AMRAP 30sec Rope Climb -  Rest 30sec
2. 12 x Weighted Sit Ups - Rest 1min

WOD:
21-15-9 FT
OHS (sub to front squat)
Lateral Burpee Jump Over Bar (both feet jump together)

Finisher: Prowler Push (down/back)
x 2-3 Sets

-

Level 1

Pre-Skill Builder: Rope Climb
Skill Builder: Overhead Squat  x 8-10  @ 2-1-1-0

WOD:
21-15-9
Overhead Squat (bar/pvc)
Burpees

*Coaches Choice Finisher


Our greatest glory is not in never falling, but in rising every time we fall. - Confucius


Post time, load, or reps completed to comments.

081213

Welcome to the Herd Dana!

Great time with friends at the cookout Saturday!

Say Cindy..

Hannah

Chewie

and Dingo hung out with us!

Monday 

All Levels (Cap)

Strength: Back Squat 5 x 3

3 x
Row 150m - Rest 10sec
T2B AMRAP 30sec. - Rest 90sec

4 x
Row 100m - Rest 10 sec
AMRAP 30sec. - Rest 90sec



Tuesday

All Levels (Cap)

(1)
Skill Builder: 4 x Snatch Complex
1 Snatch Grip DL
1 Snatch Ext
1 Snatch Grip High Pull
1 Power Snatch
1 Squat Snatch

(2)
WOD
"Isabel"- 8min cap
30 Snatches FT (135/95)

(3)
Push Up Test (score is total reps)
2 min M.R. Push Ups - Rest 1min
1 min M.R. Push Ups - Rest 30sec
30sec M.R. Push Ups - Rest 10sec
10sec M.R. Push Ups

-

Level 1

Skill Builder: Kipping Pull Up Review

WOD
"Cindy" - AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Always do your best. What you plant now, you will harvest later. - Og Mandino

Post load, time, or reps completed to comments.

080913

Welcome to to the Herd Catherine

And Nik

Friday

All Levels

Strength: Power Snatch Complex 3 & 3 & 3
3 x Power Snatch, 3 x Behind Neck Push Press, 3 x OHS

WOD: "Brenton"

5 R FT
Bear Crawl 100'
Braod Jump 100'
3 Burpees At The Start Of Every Minute

-

Saturday

All Levels

Strength: Push Press Find 1RM

WOD: "Freddie's Revenge
5 Shoulder To Overhead
10 Burpees

*Coaches Choice Finisher

-

Level 1

Strength: Push Press Find 1RM


AMRAP 5
5 Push Press
10 Burpees

Rest 3 Minutes

AMRAP 5
5 Push Press
10 Burpees

-

Sunday

Team WOD: "Keep It Up"

400m Run For The Group

25 Pull Ups

30 Striders

35 V-Ups

Wall Ball

If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you. - Les Brown

Post load, time, completed reps to the comments

080713

I'm focused man!!

Wednesday

All Levels

Strength: Power Clean 5 x 3

WOD: "Nutts"
For Time:
10 Handstand Push -Ups
15 Deadlifts (250/165#)
25 Box Jumps (30/24")
50 Pull Ups
100 Wall Ball 20/14
200 Double Unders
Run 400m with a 45#/25# Plate

-

Level 1

WOD: "Michael"
3R FT
800m Run
50 x Back Ext
50 x Sit Ups



Thursday

All Levels

Skill Builder: Gymnastic Movement Prep
Hollow Rock & Muscle Up Transitions

WOD:
Row 1000m's
Rest 2 mins

For Time:
60 Double Unders
25 V-Ups
60 Double Unders
25 T2B
60 Double Unders
25 Sit Ups
60 Double Unders
Rest 2 mins

For time :
Row 1000m's

-

Level 1

Skill Builder: Review Jump Rope Technique,  Double Unders & Hollow Rock

WOD:
Row 500m's
Rest 1 min

For Time:
100 Jump Rope Passes (Can be Singles or Doubles)
25 Sit Ups
100 Jump Rope Passes
25 Hanging Knee Raises
100 Jump Rope Passes
25 Sit Ups
100 Jump Rope Passes
Rest 1 min

For time:
Row 500m's


Man never made an material as resilient as the human space. - Bernard Williams


Post load, time, or number of completed rounds to comments.

080513

Can't believe we all fit in there!

Monday

All Levels

Strength:
A1. Back Squat 5 x 5

3x
B2. 2.2.2.2  Press (rest 10 between cluster / cluster = .)
B3. L-Sit 20 Sec cumulative or V-Sit Ups 10 - 12 Reps (1 sec hold at the top)


WOD: 5 Minute Max Rep (M.R.) Squat Cleans
* 5 Burpees over the bar of every minute - including first minute


-


Tuesday

All Levels

Skill Builder: Movement Review & Prep

WOD: "Helen"
3R FT
400m Run
21 x KB Swings
12 x Pull Ups

-

Level 1

Skill Builder: Movement Review & Prep

WOD: "Helen"
3R FT
400m Run
21 x KB Swings
12 x Pull Ups

Can you imagine what I would do if I could do all I can? - Sun Tzu

Post time, load, or number of reps completed to comments.

080313

Puttin in work

Saturday

All Levels (Cap)

WOD:
Row 250m
Run 200m
Then,
10-9-8...1
KB Swings 1.5/1 pood
Push Ups
Then,
Run 200m
Row 500m

-

Level 1 (Cap)

Skill Builder: KB Swing

WOD:
Row 250m
Run 200m
Then,
10-9-8...1
KB Swings 1.5/1 pood
Push Ups
Then,
Run 200m
Row 500m

-

Sunday

All Levels (No Cap)

WOD: "Save Me"
60' Carry
Burpees 10-9-8...1
200m Run (Together)

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. - Ella Wheeler Wilcox

Post time, load, or reps completed to comments.

080213

Come On Dad One More!

Friday

All Levels (Cap)

Strength: Weighted Pull Ups 5 x 5

WOD: AMRAP 15
10 Box Jumps
1 Round Of "Cindy"

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. - Buddha

Post time, load, or number of reps completed to comments.

080113

Welcome to the Herd Jude!

Thursaday

All Levels

WOD: "The Chief"
5 Rounds of 3 mins on 1 min off
3 Power Cleans
6 Push Ups
9 Air Squats

Coaches Choice Finisher

-

Level 1

Skill Builder:
Air Squat
Push Up
Power Clean

WOD: "The Chief"
5 Rounds of 3 mins on 1 min off
3 Power Cleans
6 Push Ups
9 Air Squats

Coaches Choice Finisher

It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen. - Muhammad Ali

Post load, time, and reps completed to comments.