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.