Rest Day

WOD

5 Rounds for time of: 

25 Push ups

15 Front Squats 115lbs

Post time to comments:

WOD

 For Time:

10 Pull ups

20 burpees

30 Squats

40 Push ups

50 Double Unders

40 Push ups

30 Squats

20 Burpees

10 Pull ups

Post time to comments:

WOD

 As many Rounds as possible in 12 minutes:

Walking Lunge 25m, with 20lbs

10 Handstand Push ups

Post number of rounds to comments:

WOD

 Overhead Squats

3-3-3-3-3

Post loads to comments:

WOD

 "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rest Day

Rest Day

WOD

Complete a  20 minute run

Ruck Run wear you 20lb vest or back pack

Post time to comments:

WOD

AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
Post number of rounds to comments:

WOD

3 Rounds for Time of:

12 One legged squats (alt)
24 Kettle bell swings
Run 400m
Post time to comments:

WOD

 Complete as many rounds as possible in 25 min of:

10 Front Squats 95lbs

20 Sit ups

Post number of rounds to comments:

WOD

 5 Rounds for time of:

10 Pull ups

25 Double Unders

Post time to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time of:
15 Pull ups
40 Squats
15 Dips
Finish WOD with Snatches
50%-75% of max load
5-3-3-3-2
Post time and loads to comments:

WOD

 Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed: 

Compare to: 150428

WOD

 Part A
Complete As Many Rounds as Possible in 5 minutes of:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.

Part B
3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead 95lbs

WOD

 "Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.

WOD

Complete as many rounds as possible in 20 minutes of:
95-lb. Hang squat cleans, 10 reps
10 dips
Post rounds completed to comments.

 Compare to: 150501

A little flashback from 2015.

Bruins gathering hardware, Well done!

Rest Day

Rest Day

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.

Compare to: 150521

WOD

As Many Rounds as Possible in 20 minutes of:
Run 400 m
15 Chest to Bar pull ups
10 Overhead Walking Lunges 45/25lbs
Post number of rounds to comments:

WOD

Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps
Post loads to comments.

WOD

 As Many Rounds as Possible in 10 minutes of:

50 Kettlebell Swings
50 Box Jumps
With a 10 minute time cap
Athletes may partition the reps however they want

 

WOD

 Complete 4 rounds for time of:
15 Thruster 95/65lbs
10 Toes to Bar'
5 Burpees over Bar
Post time to comments:

Compare to: 150527

Rest Day

Rest Day

WOD

Run a 5 K for time

Post time to comments:

WOD

 Complete 4 Rounds for time of:

10 cal Ski Erg

15 GH Sit ups

20 Box Step ups

Post time to comments:

WOD

 Cleans

3-3-3-3-3

Post loads to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squats
Post number of rounds to comments:

WOD

For Time:
1-10-1
Wall Balls
Burpees
Double Unders
Post time to comments:

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

WOD

 For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Post time to comments.

WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
Post time to comments:

WOD

 Overhead Squats

 3-3-3-3-3 reps

Post loads to comments:

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments:

Rest Day

Rest Day

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 20 min of:

400m Run

20 Alternating DB snatches

10 Toes to Bar

Post number of rounds to comments

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
Post loads to comments:

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:

WOD

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to: 120119

WOD

As Many Rounds As Possible in 17 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.

The Morning group of Bruins after "Brian Walker" 2013

Rest Day

Rest Day

WOD

4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
--Rest 2 minutes between sets--

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

6 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

Complete as many Rounds as possible in 12 min of:

 Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Post time to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of:

5 Deadlifts (body weight)

15 Kettle bell swings 

Run 200m

Post time comments:

WOD

 Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk 

3-3-3-3

Post loads comments:

WOD

 10 Rounds for time of:

5 Pull ups

10 Push ups

15 Squats

Post number of rounds to comments:

WOD

 As Many rounds as possible in 20 min of: 

20 cal Row

10 Hang  Clean and Jerk 115/85lbs

10 Burpees over the bar

Post number of rounds to comments:

WOD

As Many Rounds as possible in 15 minutes:

20 cal Row

20 Wall Balls 20/14lbs

10 Box Jumps

Post time to comments:

 

Rest Day

Rest Day

WOD

 8 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

8 Rounds for time of:
20 Toes to Bar
10 reps of 155 lbs/115lb Deadlift 

Post time to comments:

 

WOD

 Complete as many Rounds as possible in 20 min of:

8 Burpees

20 Squats

10 Walking lunges

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 "Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD

Row 350m

10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

WOD

Little Candy
3 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Little Maggie
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Scroll for scaling options.
Post time to comments.

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:

WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
Post number of minutes completed.

Rest Day

Rest Day

Rest Day

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

WOD

 Shoulder Press

3-3-3-3-3-3-3

85% of 1 rep

Post loads to comments:

WOD

 12-10-8-6-4 95/65lbs

Overhead Squats

Toes to Bar

Run 200m between each set

 

WOD

 "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
Post time to comments.

Rest Day

Rest Day

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes. 

 

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
Post time to comments:

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

WOD

 Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

WOD

3 rounds for time:
6 left-hand Turkish get-ups, DB
6 right-hand Turkish get-ups, DB
3 legless rope climbs, 15-ft. rope or towel pulls

Post time to comments: 

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 15 min of:

10 cal Ski Erg

10 On legged squats

Post number of rounds to comments:

WOD

 Push press

3-3-3-3

Push Jerk

3-3-3-3

Post loads to comments:

WOD

 AMRAP IN 20 minutes of:

10 Toes to bar

15 Burpees

Post number of rounds

WOD

4 sets of:

In 3:00 Complete: 

200m Sprint  

AMRAP in Remaining time:   

6 Power Clean (115/85)  

6 Pull ups

*Rest 2:00 Between sets.

Rest Day