Craig's WOD

WOD 1: Bike Tosh
(.5 mi, 1 mi., 2 mi.)x3
Post time to comments.

WOD 2: 10-1
Tire flips
Box jumps
Post time to comments.

Garage WOD

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 or body armor, wear it.

Craig's WOD

WOD: Seven rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps
Post time to comments.

Craig's WOD

Warm-up:
50 Doubles for time.
Run 1.5 mi.

WOD: Hill Repeats

Finisher: Run 1.15 mi.
Total: 7 mi.

Garage WOD

WOD: As many rounds as possible in 20 minutes of:
15 Supermans
15 Knees to chest
15 OHS
Post rounds to comments.

Craig's WOD

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

WOD 2: 4x1000m
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WOD 3: C2 Max Wattage
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Strength: Push Press 3x5
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Garage WOD

WOD: Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Craig's WOD

WOD 1: Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.

Garage Schedule

Monday: 7:30-9 pm
Tuesday: No Hours
Wednesday: 7:30-9 pm
Thursday: 7:30-9 pm
Friday: No Hours (climbing)
Saturday: No Hours (long run day)
Sunday: 1-3 pm

Craig's WOD

WOD: Run/Walk from Old Man's Cave to Cedar Falls and back w/45# pack.

Time:	03:17:38
Distance:	10.02 mi
Elevation Gain:	5,010 ft

Craig's WOD (Friday)

WOD: Climbing at VA

Recovery climbing; testing finger, everything was good.

Garage WOD

WOD: Three rounds for time of:
90 Single skips
25 L-ring rows
20 DB squat cleans 20#
Post time to comments.

Craig's WOD

WOD 1: 1000 Skips w/ jump rope

WOD 2: Thrusters 1,1,1,1,1,1,1
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Garage WOD

WOD: "Helen"
400m Run (500m Row)
21 Kettlebell swings
12 Pull-ups
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Craig's WOD

WOD 1: Five rounds for time of:
400m Run
7 Thrusters (75#)
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WOD 2: OHS Strength

Craig's WOD

WOD 1: Slow Run

WOD 2: "The Gripper"
15 Deadlifts 230#
5 Rope climbs 13'
12 Deadlifts 230#
4 Rope climbs 13'
9 Deadlifts 230#
3 Rope climbs 13'
6 Deadlifts 230#
2 Rope climbs 13'
3 Deadlifts 230#
1 Rope climb 13'
Post time to comments.

Garage WOD

WOD: Complete the following for time.
15 Deadlifts
25 Pull-ups
12 Deadlifts
20 Pull-ups
9 Deadlifts
15 Pull-ups
6 Deadlifts
10 Pull-ups
3 Deadlifts
5 Pull-ups
Post time to comments.

Garage WOD

WOD: For time with weighted backpack:
400m walk
Squats 50-40-30-20-10
Push-ups 20-15-10-5-1
Lunges 50-40-30-20-10
400m walk
Post time and load to comments.

Craig's WOD

WOD 1: 4x1k


WOD 2: With 40# Backpack
Squats 50-40-30-20-10
Push-ups 20-15-10-5-1
Lunges 50-40-30-20-10
Post time to comments.

WOD 3:
50 Sit-ups w/45#
400m Barbell carry w135#

Craig's WOD

WOD 1: Recovery Run 5k

Time:	00:31:38
Distance:	3.10 mi
Elevation Gain:	96 ft

WOD 2: Yoga 1h

Craig's WOD (Saturday)

WOD: Long Run at Highbanks MetroPark

Time:	02:14:39
Distance:	12.53 mi
Elevation Gain:	2,296 ft

Craig's WOD

WOD: Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.

Craig's WOD

WOD 1: 4x1k

WOD 2: Today's Garage WOD

Garage WOD

WOD 1: Complete as many rounds as possible in 12 minutes of:
12 Box jumps (20")
12 Medball cleans
12 Sit-ups (Toes to bar)
Post number of rounds complete to comments.

Garage WOD

WOD 1: Five rounds for time of:
5 Deadlifts (heavy)
12 Wallball shots
100 Jump ropes
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Craig's WOD

WOD 1: Tabata treadmill
8.4 mph @ 15% grade

WOD 2: Three round for time of:
10 Clean and jerk 135#
30 GHD sit-ups
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Craig's WOD

WOD 1:
10 Muscle-ups

WOD 2:
20 Back squats (95#)
30 Front squats (95#)
10 OHS (45#)
40 DB Lunges (20#)

Garage WOD

WOD 1: 20-15-10-5 of:
Jumping pull-ups or ring rows
Dips
Squats
Sit-ups
Post time to comments.

WOD 2: 30 Burpees
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Craig's WOD

WOD: LSD Long Run

Time:	02:08:43
Distance:	13.10 mi

Garage WOD

WOD: Three rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
Post time to comments.

Craig's WOD

WOD 1: 100 Burpee pull-ups
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Craig's WOD

WOD 1: Deadlift 3-3-3-3-3
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WOD 2: Tabata thrusters (45#)
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Garage WOD

WOD: Three rounds for time of:
500m Row
10 DB Push press (20#)
20 Squats
10 Kettlebell swings (.75 pd)
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Garage WOD

WOD: Three rounds for time of:
Squats
Shoulder press
Pull-ups (Ring Rows)
Post time, reps, and load to comments.

Craig's WOD

WOD 1: Tabata treadmill

8.4 mph @ 15% grade

WOD 2: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Craig's WOD

WOD 1: With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.

Finisher: L-Sits, 3x30 seconds

Monday

Rest Day

Sunday's WOD

Skiing at Seven Springs.

Craig's WOD

WOD 1: 4 mi. Bioreserve Snow Run

WOD 2: 100 Sit-ups

Garage WOD

Five rounds for max. reps. of:
Thrusters 45#
Pull-ups
Post number of reps each round to comments.

Craig's WOD

WOD 1: 60 Inverted band-assisted walks (~3 ft each walk) 45 HSPU's WOD 2: Tabata squat jumps w/20# db (89 total) Tabata jump lunges (120 total)

Thursday

Rest Day: Conferences...

Craig's WOD

WOD 1: Tabata treadmill

WOD 2: "Lynne"
5 Rounds for max. reps. of:
Bodyweight bench press
Pull-ups
Post total number of reps. in each round.

Craig's WOD

WOD 1: Bioreserve Ski
Post time and distance to comments.

WOD 2:
25-20-15-10-5
Double unders
Box jumps 24"
KB swings 1.5 pd
Post time to comments.

Skill: Rope climb
2 trips w/o feet (26')

Skill: L-sits
3x30 sec.

Rest Day!

Total Rest!

Craig's WOD

WOD 1
Four rounds for time:
10 Power cleans 135#
10 Burpees
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WOD 2:
Bioreserve Ski 4mi.

Craig's WOD

Three rounds for time:
50 Walking lunges
75 Standing broad jumps
250m Row
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Garage WOD

Four rounds for time:
25 Squats
25 Push-ups
25 Sit-ups
10 Pull-ups
Post time to comments.

Garage WOD

Three rounds for time:
500m Row
12 Medball cleans
15 Wallball shots
Post time to comments.

Craig's WOD

WOD 1: Tabata Treadmill

WOD 2: Push Jerk
1-1-1-1-1-1-1
Post weight to comments.

Finisher: 10 Rope climbs