WOD - Good Bye 2016

6 rounds, 36/20:

• alt ropes
• shredders (med ball)
• push ups (feet on med ball)
• face pulls (trx)
• goblet press (16kg)
• russian twists

A 2016 second workout to end the year...

WOD - Full Body

3 rounds:

• 2x16kg
• 8 squats
• 10 renegade rows
• 12 deadlifts
• 14 shrugs
• 16 calf raises
• 2x20kg
• 6 squats
• 8 renegade rows
• 10 deadlifts
• 12 shrugs
• 14 calf raises
• 2x24kg
• 4 squats
• 6 renegade rows
• 8 deadlifts
• 10 shrugs
• 12 calf raises

WOD - Bike Trainer

Just road the bike inside today for about 40 minutes.

WOD - Chest and Abs

5 rounds:

• 5 floor press right (16kg)
• 5 floor press left (16kg)
• 5 floor press (2x16kg)
• 5 hip raises right
• 5 hip raises left
• 5 hip raises
• 5 spiderman push ups left
• 5 spiderman pus ups right
• 5 push ups
• 5 diag sit ups left
• 5 diag sit ups right
• 5 sit ups

WOD - Cleans, Squats and Jerks

2 rounds:

• 9 cleans (2x16kg)
• 9 squats (2x16kg)
• 9 jerks (2x16kg)

• 6 cleans (2x20kg)
• 6 squats (2x20kg)
• 6 jerks (2x20kg)

• 3 cleans (2x24kg)
• 3 squats (2x24kg)
• 3 jerks (2x24kg)

Not much but better than nothing

WOD - Good Quick Circuit

7 rounds, 45/15:

• med ball burpee w/ push up and slam
• wall ball'ish thruster
• shredders

WOD - Cario'ish

6 rounds, 15s rest between exercises:

• 20s kb jump throughs
• 30s jumping lunges
• 40s super planks
• 50s deck squats

WOD - Sunday Circuit

5 rounds, 15s rest between each exercise:

• 20s jumping pull ups
• 30s jump squats
• 40s push ups
• 50s heel touches

WOD - Easy Legs and Abs

4 rounds, 30/10:

• assisted pistol left
• assisted pistol right
• med ball sit up
• calf raise left
• calf raise right
• med ball shredder
• donkey kick left
• donkey kick right
• med ball russian twist

WOD - Morning AMRAP

18 minute amrap:

• 3 chin ups
• 4 explosive push ups
• 5 roll outs
• 20 swings (24kg)

7 rounds,3 chin ups and 4 push ups.  Keep having to start over, need to find some consistency again.

WOD - Upper Body

4 rounds:

• 5 trx push ups
• 5 floor press (2x24kg)
• 15 heel touches

4 rounds:

• 5 pull ups
• 5 bent over rows (2x20kg)
• 15 hip raises

4 rounds:

• 5 pike push pus
• 5 double press (2x16kg)
• 15 russian twists

Didn't quite make it all the way through..still have a right shoulder thing going on and this didn't help much.

WOD - Old School Circuit

6 rounds, 50/20:

• alt ropes
• kb burpees
• ball slams

WOD - AMRAP Ladder

20 minute amrap:  1 rep first round, 2 reps second round, 3 reps third round and so on...

• chin ups
• squats (115#)
• explosive push ups
• roll outs

I liked this template

WOD - Quick Circuit

3 Rounds of this single bell circuit (20kg), 30s work...60s rest between rounds:

• swings left
• swings right
• cleans left
• cleans right
• jerks left
• jerks right
• half snatch left
• half snatch right

Was going to go 5 but my hands are not in bell shape at all right, so stopped after 3.  Finished with some double jerk work.

WOD - Turkey Day

4 rounds:

• 10 goblet squat
• 10 goblet press
• 10 goblet thruster

• 10 push ups
• 10 half burpees
• 10 burpees

• 10 crunches
• 10 reverse crunches
• 10 v-sit up

WOD - Simple One

Had to take some time off, easing back in...

5 rounds, 30/15:

• swings
• inverted rows
• squats
• push ups
• sit ups

WOD - Cardio Ladder

ladder down from 50 to 10:

• swings
• squat thrusts
• mountain climbers

WOD - Quick Circuit

5 rounds:

• 4 squats (135#)
• 7 roll outs
• 10 floor press (2x20kg)
• 13 face pulls
• 16 calf raises (2x20kg)

WOD - Tabata This!

These separate tabatas, with 1 minute rest between each:

• upright rows (20kg)
• air squats
• jumping pull ups
• push ups
• sit ups

WOD - Quick Bodyweight Circuit

5 rounds, 40/20:

• push ups
• jump squats
• inverted rows
• hip raises

WOD - Static Bells

5 rounds, 20s rest between exercises (2x20kg):

• 30s waiter hold
• 60s rack hold
• 90s farmer hold

Harder than it should have been I think.

WOD - Vested AMRAP

15 minute amrap with 20lb vest

• 5 jumping pull ups
• 10 seated dips
• 15 drop squats
• 20 plank oblique crunches (1 count)

WOD - Ladders

Ladder down:

• chin ups (10-1)
• push ups (20-2)
• jump squats (30-3)
• mountain climbers (40-4)

WOD - One Bell

5 rounds, 40/20 with single 20kg bell:

• swings
• close grip push ups (hands on bell)
• goblet squats
• upright rows
• shredders

WOD - Double Bells

21-15-9, 2x16kg:

• cleans
• jump throughs
• jerks
• renegade rows
• mahler swings
• squats
• kb burpees w/ push up

WOD - Squats & Stuff

5 rounds:

• 2 back squats (185#)
• 9 trx curls
• 16 kb deadlifts (2x20kg)
• 23 calf raises (2x20kg)
• 30 heel touches

WOD - Chest and Stuff

Ladder down from 5-1:

• bench press (155#)
• dragon flag negatives

Ladder down from 10-2:

• explosive push ups
• hanging knee lifts

Ladder down from 15-3:

• dips
• shredders

WOD - BW Deck

Deck of Cards:

• H = Jumping Pull Ups
• D = Push Ups
• C = Jump Squats
• S = Sit Ups
• A = 12 reps
• J = 10 KB Burpees (2x20kg)

WOD - Leg Day

5 rounds:

• 2 back squats (165#)
• 4 roll outs
• 6 single leg deadlift, each leg (2x20kg)
• 8 hip raises
• 10 calf raises (165#)
• 12 reverse crunches
• 14 donkey kicks, each leg
• 16 russian twists (2 count)

WOD - AMRAPs

These separate 7 minute amraps:

• 3 pull ups
• 10 two hand swings (20kg)

• 5 bent over row (2x16kg)
• 10 alternating swings (20kg)

• 7 inverted rows
• 10 mahler swings (2x20kg)

WOD - Double Bell Cardio

5 rounds, 30/20 with 2x20kg:

• cleans
• renegade rows
• mahler swings
• jerks
• jump throughs

WOD - Simple Circuit

6 rounds, 40/20:

• back squat (90#)
• crunches
• alt single leg deadlift (2x20kg)
• face pulls (trx)

meh

WOD - Feeling Weak

5 rounds:

• bench, to exhaustion (135#)
• 5 roll out
• elevated feet push up, to exhaustion
• 5 roll out
• seated dip, to exhaustion
• 5 roll out

Not impressive results at all, but a good workout

WOD - Hotel 3

20 minute amrap:

• 4 pull ups (bathroom door)
• 8 pike push ups
• 16 drop squats
• Alligator walk up and back (sliders)

WOD - Hotel 2

7 rounds, 40/20:

• Deck squats
• Super planks
• Mountain climbers

WOD - Hotel Room 1

5 rounds:

• Spiderman push up right
• Spiderman push up left
• Bulgarian split squat right
• Bulgarian split squat left
• Hip raise right
• Hip raise left

WOD - Bodyweight Ladders

Ladders

• chin ups (10-1)
• jump squats (20-2)
• explosive push ups (10-1)
• sit ups (20-2)

WOD - 4x4x4

Rest about a minute between rounds/exercises:

• 4 rounds: 4 barbell squats (155)
• 8 alt rollouts 
• 4 rounds:  4 handstand push ups (against wall)
• 8 alt rollouts
• 4 rounds:  4 barbell deadlifts (205)
• 8 alt rollouts
• 4 rounds:  4 bench press (155)
• 8 alt rollouts

Had to drop the last set of bench to 135, was starting to push the "no spotter" limit

WOD - Vest AMRAP

20 minute amrap with 20lb vest:

• 3 pull ups
• 6 slider roll outs
• 9 push ups
• 12 1 1/4 squats

7 rounds + 3 pull ups, 6 rollouts, 6 push ups

WOD - Liberty Bridge

50 reps of each:

L eg lifts
I nverted rows
B ulgarian split squats (1 count)
E levated hands push ups
R ussian twists (2 count)
T ire slams (2 count)
Y presses

B ox jumps
R ows
I ce skaters (2 count)
D ips (seated)
G oblet presses
E levated calf raises

WOD - Popeye Arms

5 rounds:

• 7 chin ups
• 7 roll outs
• 7 one-arm inverted row (r)
• 7 one-arm inverted row (l)
• 7 hanging leg raise (r)
• 7 hanging leg riase (l)
• 7 barbell upright row (bar)

WOD - Fun Circuit

4 rounds, 30/15:

• squats
• push ups
• pallof press left
• jumping lunges
• explosive push ups
• pallof press right
• burpees
• russian twists

WOD - Shoulders

4 rounds, 40/20:

• lying rear delt raise (10lb)
• low plank
• pike push up
• side plank right
• shrugs (2x20kg)
• side plank left
• front plate raise (25lb)
• high plank

WOD - Legs & Stuff

3 rounds:

• 5 back squats (135)
• 10 pull ups
• 15 slider hamstring curls
• 20 donkey kicks (l/r each)

3 rounds:

• 5 deadlifts (205)
• 10 inverted rows
• 15 box jumps (20")
• 20 glute bridge

3 rounds, with 20kg kb:

• 5 cossack squats
• 10 upright row
• 15 good mornings
• 20 swings

WOD - Chest & Abs

20 minute AMRAP:

• 1 bench press (160)
• 7 oblique hip raises
• 3 explosive push ups
• 7 russian twists
• 5 dips
• 7 heel touches
• 7 decline push ups
• 7 bicycle crunches

Two exercises short of 6 rounds.  Also finished with a light bench drop set (90,85,75,65,45).

WOD - Static BW

5 rounds, 60/30

• wall handstand
• reverse plank 
• squat hold
• low plank

Easing back in after the holiday

WOD - AMRAP

20 minute amram:

• 20 swings
• 15 air squats
• 10 push ups
• 5 chin ups

9 rounds + 20 swings, 15 squats & 10 push ups.  Slowed a bit toward the end, but nothing was broken

WOD - Bodyweight Wednesday

All exercises with just bodyweight.

4 rounds, 30/15:

• bulgarian split squat (left)
• bulgarian split squat (right)
• slider roll outs
• donkey kick (left)
• donkey kick (right)
• slider oblique crunches
• single leg deadlift (left)
• single leg deadlift (right)
• slider body saw
• calf raises

WOD - Push and Pull

4 rounds:

• 5 bench press (145)
• 5 pull ups
• 10 sit ups (25lb plate)

5 rounds:

• 5 explosive push ups
• 5 trx pull ups
• 10 leg lifts (holding 25lb plate)

Was going to be followed by 6 rounds of muscle-up progression / russian twists, but work interrupted after one round.

WOD - Circuit Sunday

6 rounds, 30/15:

• double snatch (2x16kg)
• low plank
• supine barbell row (95lb)
• side plank (right)
• trx face pull
• side plank (left)

WOD - Not Much

For each triplet, ladder down from 10-2, 15-3 and 20-4 respectively

• back squat (125,135,145,155,165)
• press (2x16kg)
• hip raises

• deadlift (125,145,165,185,205)
• pike push up
• russian twist

Wanted to throw in another triplet, but still trying to figure how to do barbell glute thrust well...so ended up just playing with those.  Better than nothing

WOD - Tiplets

5 rounds:

• 5 incline bench (115)
• 5 culrs (60)
• 20 crunches

4 rounds:

• 10 trx flies
• 10 trx curls
• 20 reverse crunches

3 rounds

• 15 band presses
• 15 band curls
• 20 bicycle crunches

WOD - Sprints and Abs

5 rounds, sprints are about 50 yards:

• sprint
• 5 hanging leg raise
• sprint
• 10 sit ups
• sprint
• 15 mountain climbers
• sprint
• 20 heel touches

WOD - Quick AMRAP

15 min amrap:

• 30 swings (20kg)
• 30 jump squats
• 30 russian twists (2 count)

WOD - Variable Intervals

6 rounds, 20s rest between each exercise:

• 20s chin up
• 30s pike push up
• 40s inverted row
• 50s goblet press (20kg)
• 60s plank twist

WOD - Chest

3 rounds:

• 3 bench press (155)
• 3 ab rollout

5 rounds:

• 5 explosive push ups
• 5 ab rollout

7 rounds:

• 7 dips
• 7 ab rollout

Finished with a drop set of bench press (135 to 45)

WOD - Leg Circuit

5 rounds:

• 5 back squat (160lb)
• 7 single leg deadlift left (2x20kg)
• 7 single leg deadlift right (2x20kg)
• 10 box jumps (24")
• 20 shredders (25lb plate)

WOD - Empty Bar

On the minute, do one of these exercises with just the bar.  Rotate to the next exercise after each minute.

The reps match the minute (1st min, 1 rep. 2nd min, 2 reps, 3rd min, 3 reps, and so on).  If you can finish all of the reps of an exercise during the minute, drop that exercise from the rotation.

• barbell row 
• barbell military press
• barbell curl

My back has been a little sore since the alumni game, so taking it easy...but it wasn't too long before the bar got heavy.

WOD - Cardio AMRAP

20 minute amrap:

• 30 mountain climbers
• 20 swings
• 10 burpees

WOD - Rows and Presses

4 rounds:

• 6 pull ups
• 6 wall walks
• 6 supine barbell row (95lb)
• 6 kb push press (2x20kg)
• 6 inverted rows
• 6 pike push ups (20" box)

WOD - Legs

4 rounds:

• 5 pistols (left)
• 5 pistols (right)
• 10 hamstring curls (trx)
• 5 back squats (135 lb)
• 10 hamstring curls (15 lb)
• 5 bulgarian split squat left (2x20kg)
• 5 bulgarian split squat right (2x20kg)
• 10 hamstring curls (sliders)
• 30 calf raises

WOD - Chest Day

3 rounds:

• 5 bench press (145)
• 5 roll outs
• 5 trx dips
• 5 roll outs
• 5 explosive push ups
• 5 roll outs

3 rounds:

• 10 include bench press (95)
• 10 slider pike ups
• 10 dips
• 10 slider pike ups
• 10 incline push up
• 10 slider pike ups

WOD - Compounds

5 rounds, 7 reps each:

• thrusters (2x20kg)
• kb burpees (2x20kg)
• muscle up (progression)

WOD - Shoulder Circuit

4 rounds, 40/20

• see-saw press (2x16kg)
• high plank
• lateral raise (5lb)
• reverse plank
• shrugs (2x16kg)
• low plank

WOD - More Sprints

5 rounds of the following.  One lap consists of sprinting 45 yards, jogging 20 yards, sprinting 45 yards and jogging another 20

• one lap
• 9 sit ups
• one lap
• 12 leg lifts
• one lab
• 15 hip raises

WOD - Legs

Decided to do a body building type workout...forgot how boring they are.  I did 4 sets each of deadlifts, leg extensions, hamstring curls, squats and calf raises.

I think I'll stick to circuit training

WOD - Triplets

These separate circuits.

5 rounds:

• 5 bench press (135lb)
• 7 pull ups
• 9 roll outs

4 rounds:

• 10 dips
• 12 inverted rows
• 14 hip raises

3 rounds:

1. 15 push upss
2. 17 band rows
3. 19 reverse crunches

WOD - Sprints and Ladders

5 rounds, sprints are about 60 yards:

• sprint
• pull ups (10-2)
• sprint
• push ups (30-6)
• sprint
• hanging leg raise (10-2)
• sprint
• mountain climbers (30-6)

leg raise and mountain climbers probably should have been static at 10 and 30

WOD - Long Cycle (7.23.16)

10 minute long cycle set, 2 x 16

WOD - Tabata Triplets

6 rounds, 20/10

• pistol (left)
• pistol (right)
• squat
• spiderman push up (left)
• spiderman push up (right)
• push up
• heel touch (left)
• heel touch (right)
• reverse crunch

WOD - Bodyweight Circuit

6 round

• 6 pull ups
• 12 sit ups
• 18 push ups
• 24 squats

WOD - Hill Sprints

10 rounds:

• sprint up the hill
• rest about 3 minutes (take the long way back down the hill)

WOD - Pushups Ladder

Do the reps for each exercise each round:

• explosive push ups (5-1)
• decline push ups (10-2)
• push ups (15-3)
• incline push ups (20-4)

WOD - Triplets

These separate triples with 20lb vest.  Every 5 minutes, stop and do alternating reverse lunges for 1 minute.

ladder down 5-1

• pull ups
• explosive push ups
• roll outs

ladder down 10-2

• inverted rows
• push ups
• plank oblique twist (2 count)

ladder down 15-3

• band rows
• incline push ups
• body saw

liked the format but this was too easy...need harder exercises, longer reps, shorter lunge cycle, etc.

WOD - Sprints and Abs

5 rounds:

• sprint
• 10 hanging leg raises
• sprint
• 15 in-and-outs
• sprint
• 20 mountain climbers
• sprint
• 25 russian twists

sprints were around 70 yards I think.  Rested enough to catch my breath between sprints and core work.  Rested about 2 minutes between rounds.

WOD - Long Cycle

10 rounds

• 60s long cycle (2x20kg)
• 60s rest

*6 rpm

WOD - Bicentennial

To celebrate pittsburgh's 200th birthday, 4 rounds of the following.  It works out to 200 reps per movement (push, pull, core, leg)

• 10 pull ups
• 15 inverted rows
• 25 band rows
• 
  
• 10 roll outs
• 15 hip raises
• 25 heel touches
• 
  
• 10 explosive push ups
• 15 incline push ups
• 25 wall push ups
• 
  
• 10 jump squats
• 15 drop squats
• 25 squats

As always, much harder than I anticipated.  Also, always surprised how weak my push ups are.  This was going to be explosive push ups, decline push ups an regular push up...but made a few adjustments in the first round ;)

Nonetheless, a great workout!

WOD - One Bell, Two Hands

5 rounds (20kg):

• 18 swings
• 15 high pulls
• 12 goblet press
• 9 goblet squat

WOD - Quick Circuit

7 rounds, 45/15:

• kb burpees (2 x 20kg)
• box jumps (20")
• calf raises (2x20kg)

WOD - Quick AMRAP

15 minute amrap;

• 21 swings
• 15 push ups
• 5 chin ups

Been slacking...needed to do something

WOD - Simple Circuit

5 rounds 45/15:

• slider hamstring curls
• crunches
• glute bridges
• reverse crunches

WOD - Statics

6 rounds, 2x20kg, 1 min rest between rounds:

• 30s overhead hold
• 60s rack hold
• 90s farmers hold

I think 45/60/75 would have been better for me

WOD - 20 Min EMOM

Every minute on the minute, for 20 minutes

• 3 chin ups
• 6 dips
• 9 jump squats

Had to switch to bench jumps in the 16th round

WOD - Backyard Tabata

4 rounds, 20/10:

• ropes (alt)
• squats (med ball)
• ropes
• split squat right (med ball)
• ropes (circles)
• split squat left (med ball)

Was going to be 8 rounds but didn't have enough gas in the tank...sometimes your body just says no

WOD - Light Ladder

ladder down from 10-1, non-stop (16kg)

• swings (l/r)
• cleans (l/r)
• jerks (l/r)
• half snatch (l/r)

WOD - Bodyweight Fun

5 rounds:

• 5 pull ups
• 5 explosive push ups
• 5 pistols left
• 5 pistols right

4 rounds:

• 10 inverted rows
• 10 dips
• 10 skater squats left
• 10 skater squats right

3 rounds:

• 15 band rows
• 15 push ups
• 15 bulgarian split squat left
• 15 bulgarian split squat right

WOD - Old Skool

5 rounds, 60/30

• swings (20kg)
• box jumps (20")
• sledge hammer slams
• flutter kicks

a little too much rest

WOD - 7x7

7 rounds of 7 reps:

• jerks (2x20kg)
• roll outs
• chin ups

WOD - TRX + Vest

6 rounds, 40/20 with a 20lb vest

• trx bicep curls
• trx 1 1/4 squats
• trx crunches
• trx chest flies

WOD - Soccer Sets and Such

10 rounds:

• pull ups (laddering down from 10-1)
• push ups (laddering down from 20-2)
• soccer sets

One soccer set consist of each these, sprinting out and jogging back

1. goal line to six
2. goal line to eighteen
3. goal line to mid-field
4. goal line to opposite eighteen
5. goal line to opposite six
6. goal line to goal line

WOD - Quick Circuit

8 rounds, 30/15

• burpees
• kb jump throughs
• mountain climbers

WOD - Leg Day

5 rounds:

• 5 bulgarian split squat (r)
• 5 bulgarian split squat (l)
• 5 single leg deadlift (r)
• 5 single leg deadlift (l)

5 rounds:

• 10 falling towers (trx assisted)
• 10 donkey kick (r)
• 10 donkey kick (l)

5 rounds:

• 15 box jumps (20")
• 15 glute bridge on box (r)
• 15 glute bridge on box (l)

WOD - BW AMRAP

15 minute amrap

• 3 pull ups
• 6 explosive push ups
• 9 hip raises

11 rounds + 3 pullups, 4 push ups.  Ok, but should be able to get close to 15

WOD - Strengh'ish Day

7 rounds of 7 reps each:

• press left (20kg)
• press right (20kg)
• pike push up
• roll out
• row left (20kg)
• row right (20kg)
• inverted row

WOD - Legs and Abs

Complete each circuit before moving to the next.

5 rounds:

• 5 sldl left (2x20kg)
• 5 sldl right (2x20kg)
• 5 roll outs

5 rounds:

• 10 bulgarian split squats left (bw)
• 10 bulgarian split squats right (bw)
• 10 hip raises

5 rounds:

• 15 hamstring curls (sliders)
• 15 reverse crunches

5 rounds:

• 20 calf raises
• 20 heel touches (2 count)

WOD - Ladder Multiples

ladders of 10-1, 20-2, 30-3 and 40-4 concurrently

• chin ups
• bench dips
• jump squats
• russian twists

Took longer than expected, but nothing was broken

WOD - Backyard AMRAP

20 minutes of work:

• walking lunge, down and back
• walking swing, down and back (24kg)
• farmer walk, down and back (2x24kg)

WOD - Vest Day

5 rounds, 35/15, with the 20lb vest:

• inverted rows
• box jumps (20")
• push ups
• roll outs

WOD - Double Ladder

Ladder down from 10-1 with double 20's

• press
• single leg deadlift (left)
• single leg deadlift (right)
• rows

WOD - Sprints and Stuff

Went to the local park which has a nice big field.  Carved out a nice imaginary rectangle in the field and then repeated this sequence over the segments of the rectangle:

• walk
• jog
• sprint

Didn't keep track of rounds or time, but i think it was about 15 minutes or so, nothing crazy.  I took a break and then did a couple rounds of the same with just jogging and sprinting.  

Will wait to see how the knees feel tomorrow...

WOD - BW AMRAP

20 minute amrap:

• 4 pull ups
• 8 dips
• 12 sit ups

12 rounds on the dot...a few questionable dip reps, but nothing was broken

WOD - BW Legs

5 rounds, 45/15

• bulgarian split squat (left)
• bulgarian split squat (right)
• single leg deadlift (left)
• single leg deadlift (right)
• slider hamstring curls

would be better with weight

WOD - Quick Bodyweight Circuit

6 rounds, 40/20:

• hindu squats
• hindu push ups
• heel touches

WOD - On the Minute

You have one minute to complete each exercise, use the remainder of the minute to rest.

10 rounds:

• 12 burpees
• 24 swings (20kg)
• 36 mountain climbers

WOD - Another AMRAP

20 minute amrap:

• 7 chin ups
• 7 shrugs (2x20kg)
• 7 roll outs
• 7 deck squats

WOD - Triplets

4 rounds.  For each triplet, 30s per exercise non-stop, 30s rest between triplets:

• drop squats / squats / squat hold
• explosive push ups / push ups / push up hold
• sit ups / leg lifts / v-sit hold
• glute bridges (left) / glute bridges (right) / glute bridge hold

WOD - AFAP

5 rounds, as fast as possible

• 20 swings (20kg)
• 10 half snatches left (20kg)
• 10 half snatches right (20kg)
• 20 push ups
• 20 shredders (16kg)

Took about 25 minutes

WOD - The Kitchen Sink

5 rounds:

• 3 handstand push ups
• 6 pull ups
• 9 dips
• 12 deadlifts (2x20kg)
• 15 1 1/4 squats
• 18 calf raises (2x20kg)
• 21 crunches
• 24 flutter kicks (4 count)
• 27 russian twists (2 count)

WOD - Backyard Circuit

5 rounds, 30/15:

• alt ropes
• suitcase carry left (24kg)
• suitcase carry right(24kg)
• side to side ropes
• rack hold/carry left (24kg)
• rack hold/carry right(24kg)

WOD - Sunday Circuit

5 rounds, 30/15

• sldl left (2x24kg)
• sldl right (2x24kg)
• press left (24kg)
• press right (24kg)
• pallof press left
• pallof press right

WOD - Bodyweight Work

5 rounds

• 7 pull ups
• 14 dips
• 21 reverse crunches
• 28 squats

WOD - Double Bel Circuit

3 rounds, 60/30 with 2x16kg

• see-saw presses
• cleans
• windshield wipers
• squats

wanted to go for 4 rounds, but those bells got heavier than I thought/hoped they would

WOD - Couple AMRAPs

8 minute amrap:

• 2 pistols (l)
• 2 pistols (r)
• 4 chin ups
• 6 dips
• 8 hip raises

16 minute amrap:

• 4 single leg squats (l)
• 4 single leg squats (r)
• 6 trx curls
• 8 seated dips
• 10 rollouts

meh, easier than i thought...should have just done 20 minutes of the first

WOD - Slow and Simple

5 rounds:

• 5 handstand push ups (3/4)
• 5 pull ups (from dead hang)
• 5 dragon flag negatives
• 40 swings (24kg)

WOD - 5x30

5 rounds, 30 reps each

• push ups
• drop squats
• band rows
• russian twists (l/r=1)

WOD - Glutes and Calves

Do each of the following single-leg movements for 5 minute, (5 reps left, 5 reps right).

• feet-elevated hip thrusts
• donkey kicks
• calf raise

WOD - Quick One

5 rounds, with 20lb vest

• 3 one-leg squats
• 5 chin ups
• 7 dips

WOD - What's up DOC

deck of cards:

• H = push up + slider crunch
• D = goblet squat (24kg)
• S = inverted row (trx)
• C = kb deadlift (2x20kg)
• J = 30 swings (24kg)
• A = 12 reps

WOD - Backyard AMRAP

20 min amrap:

• 10 push ups (med ball)
• 10 ball slams
• 10 squats (med ball)
• 2 sprint/jog

WOD - Quick Strength Day

3 x 10 with double 20kg bells

• squats
• renegade rows
• bench press

WOD - Quick One

6 rounds, 30/15

• decline push up
• jump squats
• hip raises

WOD - Bodyweight AMRAP

20 min amrap

• 10 chin ups
• 15 slider pike ups
• 20 slider hamstring curls

The chin ups got ugly after the first couple rounds, but nothing else was broken

WOD - Bodyweight Ladder

ladder down from 30-5 x 5, slow the reps down each round:

• bench dips
• shredders
• band rows
• elevated glute bridge

WOD - Bodyweight Intervals

3 rounds - 2 min on, 1 min off:

• push ups
• squats
• sit ups

WOD - Cardio

5 rounds 40/20:

• mahler swings (2 x 16kg)
• mountain climbers
• burpees
• band sprints

WOD - Ladder Up

15 minute amrap, ladder up by reps of 1, 2 and 3 respectively

• pull ups
• elevated push ups
• squats

9 rounds, plus 5 pull ups

WOD - OALC

20 minute one-arm long cycle (20kg)

WOD - Quick AMRAP

15 minute AMRAP w/ 20lb weight vest

• 4 pull ups
• 6 dips
• 8 roll outs
• 10 1 1/4 squats

WOD - Quick Circuit (4/2/16)

5 rounds, 35/20

• prisoner squats
• swings
• inverted rows
• super planks

WOD - To Exhaustion and Beyond

3 rounds:

• push ups to exhaustion
• static push up hold
• eccentric push ups to exhaustion
• leg lifts to exhaustian
• leg lift static hold
• eccentric leg lifts to exhaustion
• squats to exhaustion
• static squat hold
• eccentric squats to exhaustian

WOD - 7x7x7

7 rounds of 7 reps:

• bulgarian split squat (l)
• bulgarian split squat (r)
• one arm row, trx (l)
• one arm row, trx (r)
• sldl (l)
• sldl (r)
• pull ups

WOD - Quick Circuit

5 rounds, 45/15

• sledgehammer 360
• deck squats
• dip bar crunch
• jump throughs w/ push up and dip

WOD - Baby Barbs

Scaled crossfit barbara...4 rounds:

• 10 pull ups
• 20 push ups
• 30 sit ups
• 40 squats
• 3 min rest

Been a long time since I tried this one, happy with how I handled it.  Rounds of 3:23, 2:53, 3:11, 3:42

WOD - Quick Circuit

5 rounds, 45/15

• roll outs
• hamstring curls
• heel touches
• glute bridge (right)
• glute bridge (left)

WOD - Another Ladder

ladder down from 10-1

• pull ups
• explosive push ups
• pistols (left)
• pistols (right)

WOD - Single Bell Circuit

5 rounds (20kg):

• 7 swings (l/r)
• 7 cleans (l/r)
• 7 squats (l/r)
• 7 jerks (l/r)

WOD - Oldie but Goodie

• tabata of swings
• tabata of shredders
• tabata of swings
• tabata of shredders

WOD - Ladder to the Weekend

ladder down from 30-5 (by 5)

• dips
• incline sit ups
• 1 1/4 squats

WOD - Arms and Legs

4 rounds:

• 8 chin ups
• 12 slider hamstring curls
• 16 cleans (2x16kg)
• 20 alt lunges (16kg goblet)
• 24 shrugs (2x16kg)
• 28 calf raises (2x16kg)

WOD - Cardio

7 rounds, 30/15:

• mahler swings (2x20kg)
• mountain climbers
• kb jump throughs
• jump squats

WOD - Couple Ladders

After each couplet, 30 calf raises (2x20kg) &30 heel touches (l/r = 1)

ladder down 5-1 & 10-2 respectively

• pistols left/right
• explosive push ups

ladder down 15-3 & 20-4 repsectively

• hamstring curls (trx)
• decline push ups (trx)

ladder down 20-4 & 25-5 respectively

• resistance band glute thrust
• trx flies

WOD - AMRAP

20 minute AMRAP

• 6 pull ups
• 12 hip raises
• 18 swings

WOD - Backyard Bash

5 rounds, 60/30

• alt ropes
• squats (on hill)
• med ball throw/chase
• decline push ups (on hill)

WOD - Another Circuit

4 rounds, 40/20

• one arm row left
• one arm row right
• slider hamstring curls
• inverted rows
• bench pistols left (med ball)
• bench pistols right (med ball)

WOD - Easy Doc

Deck of Cards:

• H = chin ups / 2
• D = bench dips
• S = sit ups x 2
• C = squats x 3
• A =  12 reps
• J = 30 calf raises

Took me about 40 minutes, but very little rest and nothing was broken...just time consuming

WOD - Simple Circuit

5 rounds, 40/20

• seated press (2x16kg)
• ball slams
• reverse plank push up
• kettlebell burpee (2x24kg)

cake walk, gonna have to up the intervals for these circuits

WOD - Sport

5 rounds, 2 min on, 2 min off

• Long Cycle (2x20kg)

WOD - Chest and Legs

7 rounds of 10 reps each:

• dips
• single leg squat left
• single leg squat right
• spiderman push ups
• slider hamstring curls

Finished with a tabata of drop squats and a tabata of slider hamstring curls.

Chest couldn't keep up with legs today, so had to do a little more legs at the end.

WOD - Lats and Abs

21, 15, 9:

• pull ups
• roll outs
• inverted rows
• trx crunches
• band rows
• shredders (med ball)

Took about 24 minutes and wasn't too bad.  Pull ups were all sorts of broken of course, everything else felt good

WOD - Legs and Lungs

8 rounds, 20/10 (with 20lb weight vest):

• squat jumps
• bench hops
• jumping lunges
• mountain climbers

WOD - 5 x 7

5 rounds:

• 7 bench press (2x20kg)
• 7 squats (2x20kg)
• 7 spider man decline push ups left (on kb handles)
• 7 spider man decline push ups right (on kb handles)
• 7 sldl left (2x20kg)
• 7 sldl right (2x20kg)

WOD - Amrap

20 min amrap

• 3 pull ups
• 5 half snatch (2x16kg)
• 7 kb rows (2x16kg)

10 rounds + 3 pull ups.  Took it a little easy at first

WOD - Abs and Stuff

5 rounds, 60/30:

• alt swings (24kg)
• plank twists
• tire slams (sledge)
• stir the pot (swiss ball)

WOD - Push Ups

Decided to try an all push up workout...meh.  Felt tough while doing it, but seemed to recover to quickly after.  Maybe I'll feel it later.

4 rounds of each of these separate super sets:

• 6 diamond push ups / 12 archer push ups
• 6 wide grip push ups / 6 spiderman push ups, left & right
• 6 explosive push ups / 6 staggered push ups, left & right

WOD - Leg Couplets

5 rounds of the following separate couplets:

• 5 bulgarian split squat (l/r) (2 x 20kg) / 5 slider hamstring curls
• 10 single leg squats (l/r) / 10 trx hamstring curls
• 15 donkey kicks (l/r) / 15 glute thrust

WOD - Simple One

4 rounds, w/ 20lb vest:

• 4 chin ups
• 6 dips
• 8 pulse squats (med ball)
• 10 trx curls
• 12 push ups
• 14 squats (med ball)

WOD - Long Cycle and Rollouts

10 rounds, 60/30

• long cycle (2x16kg)
• roll outs

not too bad at all

WOD - Cardio

These separate couplets, wearing 20lb vest.

Four rounds of each:

• 50/15, swings / lunges
• 40/15, jump throughs / squats
• 30/15, mountain climbers / jump squats

WOD - Upper Body

5 rounds:

• 30s pull ups
• 20s rest
• 30s dips
• 20s rest
• 45s inverted rows
• 20s rest
• 45s trx push up (feet in straps)
• 20s rest
• 60s band rolls
• 20s rest
• 60s band press
• 20s rest

WOD - Quick 25 Minutes

4 rounds, 40/20

• sldl right (2x16kg)
• sldl left (2x16kg)
• flutter kicks
• assisted pistol right (trx)
• assisted pistol left (trx)
• leg lifts

WOD - Earn Your Rest

One minute to complete each exercise, rest the remainder of the minute.  

5 rounds:

• 30 swings (24kg)
• 20 jump squats
• 10 kb burpees (2x24kg)

finished with 3 rounds of 20 reps - shrugs, calf raises sit ups.

WOD - Strength Ladder

Ladder down from 10-1

• one-arm press, l/r (20kg)
• reverse lunge, l/r (2x20kg, farmer)
• one-arm row, l/r (20kg)
• shredders (20kg)

WOD - Morning Tabata

These separate tabatas:

• chin ups
• drop squats
• russian twists
• push ups

WOD - Morning Circuit

5 rounds, 45/15

• prisoner squats (down to both knees)
• trx flies
• roll outs
• super planks

WOD - Quick Circuit

5 rounds, 45/15

• face pulls
• kneeling leg extensions
• plank twists
• decline push ups (feet in trx)
• deck squats

WOD - More Couplets (1.27.16)

These couplets:

• 3 rounds: pull ups, obique tuck ups (dip bar) - 30/10
• 4 rounds: inverted row, heel touches - 45/20
• 3 rounds: band rows, pallof press left, pallof press right - 60/30

I didn't realize just how long 30 seconds is...

WOD - Couplets

3 separate couplets:

• 5 rounds: 5 handstand push ups / 5 slider hamstring curls
• 4 rounds: 10 pike push ups / 10 glute/ham extension
• 3 rounds: 15 jerks (2x16kg) / 15 deadlifts (2x24kg)

Meh...think I need to go back to circuits

WOD - Quick Ladder

Well, maybe not that quick...took me 20 minutes.

Ladder down from 10-1:

• bulgarian split squat, right (2x16kg)
• bulgarian split squat, left (2x16kg)
• explosive push ups (onto yoga blocks)

WOD - Cardio Sunday

5 rounds for time

• 40 swings (24kg)
• 30 mountain climbers
• 20 thrusters (16kg)
• 10 burpees

WOD - Full Body Circuit (1.22.16)

5 rounds, 40/20

• squats (2x16kg)
• deadlifts (2x24kg)
• renegade rows (20kg)
• push ups (on bells)

WOD - Some Couplets

5 rounds of each couplet

• 10 glute/ham extension / 20 sit ups
• 10 trx bulgarian split squat w/ jump / 20 trx crunches
• 10 hip thrusts with resistance band / 20 heel touches

not sure how i'll feel tomorrow, but i think i could have done more reps of the lower body stuff

WOD - Cindy

20 minute AMRAP

• 5 pull ups
• 10 push ups 
• 15 squats

Just a few squats short of 13 rounds.  I alternated between pull ups and chin ups each round, but went unbroken until the last round, where I was broken by 1 rep.  Push ups and squats were unbroken all the way

WOD - Quick Circuit

5 rounds, 55/20:

• see-saw press (2x16kg)
• alt  sldl (2x16kg)
• roll outs (l/r)
• alt step ups (2x16kg, farmer hold)

WOD - Arms and Legs

5 rounds, 40/20...all on the suspension trainer

• chest flies
• jump squats
• tricep extension
• hamstring curls
• bicep curls
• hip thrust

WOD - AFAP Ladder

ladder down 10-1

• pull ups
• deck squats
• dips
• kb sit ups (16kg)

Managed to go unbroken all of the way, but the last pull up in the round of 6 was questionable...

WOD - Statics

3 rounds, 30/20:

• pull up holds
• dragon flag hold
• squat hold (med ball)
• push up hold

3 round 60/20

• inverted row hold (trx)
• v-sit hold
• squat hold (trx assisted)
• push up hold (on bench)

WOD - Fun Circuit

5 rounds:

• 10 chin ups
• 15 inverted rows
• 20 band rows
• 10 roll outs (sliders)
• 15 pike ups (sliders)
• 20 mountain climbers

WOD - Legs and Chest

5 separate rounds of each couplet, 10 reps for everything:

• bulgarian split squats (trx) / dips
• glute bridges (trx) / decline push ups (trx)
• feet together squat (16kg) / seated dips

Meh...

WOD - TGUs and More

20 minute AMRAP

• 1 tgu (l/r)
• 3 "dragon flags"
• 6 trx assisted pistols (l/r)

6 rounds + the get ups

WOD - Carido Time Ladders

5 rounds:

• 60s swings (24kg)
• 20s rest
• 50s band sprints
• 20s rest
• 40s quick step ups
• 20s rest
• 30s bench hops
• 20s rest

WOD - Another Circuit

5 rounds:

• 5 pull ups
• 5 hanging knee raises
• 10 kb rows (2x16kg)
• 10 shredders (16kg)
• 15 trx bw rows
• 15 trx roll outs

WOD - Legs and Chest

5 rounds:

• 6 bulgarian split squat, l/r (2x16kg)
• 6 dips
• 9 single leg deadlift, l/r (2x16kg)
• 9 trx push ups
• 12 trx hamstring curls
• 12 push ups

Took about 40 minutes, but wasn't in a hurry

WOD - Short Ladder

Ladder down from 10 to 6 (no breaks):

• swings (l/r)
• cleans (l/r)
• jerks (l/r)
• snatches (l/r)

Was going to be down to 1, but felt a rip starting on my right hand and didn't feel like seeing if it would materialize...still a good solid 15 minutes of non-stop work