Craig's WOD

Rest Day!

Craig's WOD

WOD: "The Seven"

Seven rounds for time of:

7 Ring push-ups 

7 Thusters @ 115# (2), 95 (5) 

7 K2E 

7 Deadlift @ 245#

7 Burpees 

7 KBS @ 1.5 pd 

7 Pull-ups 

Post time to comments.

Craig's WOD

WOD: Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.  Post time to comments.

Craig's WOD

WOD 1: "JT"
21-15-9 of:
HSPUs
Ring Dips
Push-ups
Post time to comments.

WOD 2: For time:
50 C & J 1pd.
Post time to comments.

Wednesday and Thursday

Rest Days!

Craig's WOD

WOD: Run 13.1 miles
Post time to comments.

Monday's WOD

WOD: "Eva V."
Five rounds of:
10 Thrusters @ 115#
2 Rope climbs
20 Pull-ups
20 KBS @ 1.5 pd.
Post time to comments.

Saturday and Sunday's WOD

Saturday: Guided Backpack Trip to Zaleski State Forest 6.5 mi.
Sunday: Backpack 3.5 mi.
Run 6 mi.

Friday's WOD

Rest Day!

Craig's WOD

Rest Day!

Craig's WOD

WOD: For time...
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.

Post time to comments.

Garage WOD

WOD: "Annie"
50-40-30-20-10
Double unders
Sit-ups
Post time to comments.

Craig's WOD

WOD 1: "Annie"
50-40-30-20-10
Double unders
Sit-ups
Post time to comments.

WOD 2: 1-1-1-1-1-1-1-
Clean and Jerk
Post loads to comments.

Garage WOD

WOD: "Tommy V" (Scaled)
12 Heavy thrusters
12 Rope get-ups

9 Heavy thrusters

9 Rope get-ups

6 Heavy thrusters

6 Rope get-ups

3 Heavy thrusters

3 Rope get-ups

Post time to comments.

Craig's WOD

WOD: "Karen"
150 Wall ball shots @ 20#
Post time to comments.

Washington DC Trip WODS

Tuesday: Rest day!

Wednesday: 5 mi. run on Gettysburg battlefield: ~45 min.

Thursday: 10 rounds for time of:
10 Burpees
20 Sit-ups
10 DB push press (20#)
16:31

Friday: For time:
10-1 Double unders
20-2 DB squats (20#)
9:17

Saturday and Sunday: Rest days!

Craig's WOD

WOD: Strength and recovery
2x10 Deadlift @ 235#, 285#
2x10 Backsquat @ 135#, 155#
2x10 Shoulder press @ 95#, 105#
2x10 Pull-ups +25#
2x20 Sit-ups +53#

Craig's WOD

WOD 1: 9 mi. run in the Bioreserve
WOD 2: 5k Row (20:25 PR)

Craig's WOD

Rest Day!

Friday's WOD

WOD: Climbing at VA
Easy: 4
Medium: 4
Hard: 4 +3
Total Climbs: 15

Craig's WOD

WOD: Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Post rounds and fraction of rounds to comments.

Craig's WOD

WOD 1: Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats
Increase the load each round. Rest as necessary between rounds.

WOD 2: 3.5 mi. run

Craig's WOD

Rest Day!

Craig's WOD

WOD: As many rounds as possible in 10 minutes of:
10 Pull-ups
10 KBS @ 1.5 pd
10 Push-ups
Post rounds and fraction of rounds to comments.

Craig's WOD

WOD: 21-15-9 of:
Squat cleans @ 95#
Handstand push-ups
Post time to comments.

Saturday's WOD

WOD 1: 5 mi. Run in Bioreserve; "Tradational" 5 mi. route

WOD 2: Climbing @ VA
Easy: 5
Medium: 4 +1
Hard: 1 +5
Total: 16

Thursday and Friday's WOD

Rest Days!

Still Recovering...