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...

Craig's WOD

WOD: "Strictly Fran"
21-15-9 of:
Deadhang pull-ups
Front squat
Push press
Post time to comments.

Garage WOD

WOD: For time:
10 HSPU's
20 Pull-ups
30 KBS
40 Sit-ups
50 Burpees
Post time to comments.

Craig's WOD

WOD 1: Ten rounds of:
100m Row
Post time for each row to comments.

WOD 2: Five rounds for time of:
250m Row
30 GHD sit-ups
30 Back extensions
Post time to comments.

Monday's WOD

Rest Day!

Craig's WOD

Rest Day!

Saturday's WOD

WOD: Promise Land 50k++

31.75 miles
7,400 feet elevation gain
7,400 feet elevation loss
7h 5mim

I am very happy with my race...

A view of the race area...

Thursday and Friday's WOD

Rest Days!

Garage WOD

WOD: Four rounds for time of:
10 Medball cleans
10 KBS
10 Shoulder press
10 Box jumps
Post time to comments.

Craig's WOD

WOD: Slow 52 min. run.

Took it easy...  Ready for Saturday!

Monday and Tuesday's WOD

Monday: Rest Day

Tuesday:
WOD 1: Three round of time of:
30 Sit-ups
1 Rope climb
10 Straight-leg deadlifts @ 95#
Post time to comments.

WOD 2: Bouldering
10 Easy problems
5 Medium problems

Craig's WOD

Warm-up: Row 1000m @ 2:00/500m

WOD: Three rounds for time of:
7 Hang snatch @ 65#
10 KBS @ 1.5 pd
10 Push press @ 65#
10 Box jumps
Post time to comments.

Saturday's WOD

WOD: Run 6.3 mi.

Friday's WOD

Rest Day!

Craig's WOD

WOD: AMRAP 11 min. of:
11 Push press 95#
11 Sit-ups
11 Push-ups
11 Pull-ups
Post rounds and fraction of rounds to comments.

Garage WOD

WOD: For time:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Post time to comments.

Craig's WOD

WOD 1: 4.62 mi.

WOD 2:
100 Squats, then:
21-15-9 rounds of:
Deadlift 235#
Doubles, then
100 Squats
Post time to comments.

Rest Day!

Got a golf membership today...

Craig's WOD

WOD 1: 8 mi. run


WOD 2: Three rounds for time of:
20 Step-ups (20" Box) w/50# sandbag
20 Lunges w/50# sandbag
20 Squats w/50# sandbag
Post time to comments.

Craig's WOD

WOD 1: Rearrange furniture :)

WOD 2: 10 Rounds for time of:
10 Burpees
10 Sit-ups
10 Box jumps (20")
10 Squats
Post time to comments.

Saturday's WOD

WOD: 17 mi. run

Thursday and Friday

Rest Days...

When M doesn't sleep, daddy doesn't sleep :o)

Craig's WOD

WOD: 21-18-15-12-9-6-3
SDLHP @ 135#
Inverted Hangs for 21,18,15 
L-sits for 3 sec. for 12,9,6,3

Tuesday's WOD

WOD 1: 7 Mile Run

WOD 2: 30-20-10
Squats
Push-ups
Sit-ups
Post time to comments.

WOD 3:
Back Squat 3x5 @ 135#

Craig's WOD

WOD: "Rowing" Kelly 
Five rounds for time of:

500m Row 

30 Box jumps (20") 

30 Wall ball shots (20#)

Post time to comments.

Sunday's WOD

Rest Day!

Craig's Vacation WOD's

Running Training Camp
Thursday: Rest day
Friday: Rest day
Saturday: Rest Day
Sunday: 6.22 mi.
Monday: 6.22 mi.
Tuesday: 16.1 mi.
Wednesday: 10.2 mi.
Thursday: Rest day
Friday: 6.2 mi.
Saturday: 6.22 mi.
Total Milage: 51.16 mi. New PR for weekly milage!!

Craig's WOD

WOD: 10k Run This makes the total milage for the week 51.16 miles.  
A new PR for miles!!

Rest Day!

Maybe practice some yoga later....

Garage WOD

WOD: Chipper for time.
100 Walking lunges
75 Ball slams
50 Burpees
25 Knees to elbows
50 Superman
75 Situps
100 Squats
Post time to comments.

Craig's WOD

WOD: 4 mi. Run

Garage WOD

WOD: 10-9-8-7-6-5-4-3-2-1
Pull-ups
Box jumps
GHD Sit-ups
Post time to comments.

Craig's WOD

WOD 1: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.

WOD 2: For time:

100 Deadlifts #135

Post time to comments.

Garage WOD

WOD: Three rounds for time of:
10 Heavy deadlifts
150 Jump-ropes
Post time and load to comments.

Craig's WOD

WOD: Five rounds for time of:
5 Thrusters #115
15 Pull-ups
15 Dips
400m Run w/#50 sandbag
Post time to comments.

Garage WOD

WOD: For time:
1k Row
50 DB Snatch
750m Row
35 DB Snatch
500m Row
20 DB Snatch
Post time, loads, and snatch technique to comments.

Craig's WOD

WOD: Strength and Recovery
3x15 GHD sit-ups
3x15 Back extension
3x15 KBS 1.5 pd
3x20 DB Bench press #20
3x15 Pull-ups
3x15 Good mornings
3x15 Ring dips
3x15 Ring push-ups

Garage Schedule

Sunday 3/20 1-3
Monday 3/21 7:30-9
Tuesday 3/22 7:30-9
Wednesday 3/23 7:30-9
Thursday 3/24 to Sunday 4/4
No times: Spring Break!
Monday 4/5 7:30-9

Please try to e-mail me if you plan on stopping by. (If you forget, don't worry about it)

Craig's WOD

WOD 1: 25k Run

Time:	03:00:45
Distance:	15.00 mi
Elevation Gain:	3,824 ft

I forgot to start the watch for .5 miles in the middle of the run... ug.

Craig's WOD (Friday)

WOD: 20 min. of Yoga