Craig's WOD

WOD: Long Run (13.1 mi.)

Craig's WOD

Rest Day!

Friday's WOD

WOD: "Johnson" AMRAP 20
9 DL @ 245#
8 MU progressions
9 DBSC @ 50#
Post rounds and fractions of rounds to comments.

Craig's WOD

WOD 1: 10k Run in Bioreserve

WOD 2: For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Tuesday's WOD

Rest Day!

Well, kind of... Worked in the driveway. Again.

Craig's WOD

WOD: For Time:
20 Back squats @ 135#
40 Toes to bar
60 KBS @ 1.5 pd.
Post time to comments.

Craig's WOD

WOD 1: Run 5 miles.


WOD 2: 10 Minute KB Snatch Test (16 kg)
Post number of reps to comments.

Craig's WOD

WOD: Bike 30k for time.
Post time to comments.

Friday and Saturday's WOD

WOD: Laying and setting brick in the driveway!

Craig's WOD

WOD: 21-15-9 rounds of:
Pull-ups
Back extension
Post time to comments.

Craig's WOD

WOD: 30-20-10 rounds of:
DB Push press 40#
Double unders
Post time to comments.

Craig's WOD

WOD: Three rounds for time of:
400m run (on the new treadmill)
10 Thrusters @ 100#
30 GHD sit-ups (on the new GHD)
Post time to comments.

Craig's WOD

WOD 1: Sled Work
Sled Warm-ups
5x 60m @ 250#

WOD 2: For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.

Wednesday's WOD

Rest Day! (kind of...)

Tuesday's WOD

WOD: Run 6 miles.

Monday's WOD

WOD: See Saturday and Sunday...

Sunday's WOD

WOD: See Saturday...

Craig's WOD

WOD: "The driveway"
8 Rounds for time of:
100 Pick axe gravel
200 Shovel gravel
10 Wheelbarrow dumps
Post time to comments.

Friday's WOD

WOD: Climbing @ VA
Easy RP: 5
Medium RP: 6
Hard RP: 3 +1
Total: 15 Routes

Craig's WOD

WOD 1: Deadlift 5-5-5-5-5
Post loads to comments.

Wednesday's WOD

WOD: AMRAP in 12 minutes of:
3 Front squats @ 155#
15 Pull-ups
60 Jump ropes
Post rounds completed to comments.

Monday's WOD

Rest Day!

Craig's WOD

WOD 1: Run 6 miles
Post time to comments.

WOD 2: For time:
30 Pull-ups
30 Dips
15 HSPU's
20 Squat cleans @ 135
550m Row
Post time to comments.

Craig's WOD

WOD 1: Overhead squat 1-1-1-1-1-1-1
Post loads to comments.

WOD 2: Rounds 21-15-9 of:
OHS @ 75#
Pull-ups
Post time to comments.

Craig's WOD

WOD: "Randy"
75 Power snatches @ 75#
Post time to comments.

1000m Row: 3:28

Craig's WOD

WOD 1: Two rounds for time of:
50 Box jumps @ 20"
10 Burpees
Post time to comments.

WOD 2: Three rounds for time of:
15 Burpees
10 T2B
5 Floor wipers @ 135#
Post time to comments.

Thursday's WOD

WOD: Student-Staff Volleyball Games


Staff is still undefeated! (But the students did a nice job)

Tuesday's WOD

WOD: Shoulder Press 5-5-5-5-5-5-5
Post loads to comments.

Craig's WOD

WOD: "Arnie"
With a single 1 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.

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.