Get Built WODs

Thursday 2.16.12

MikeAlley and Katrina — Thu, 16 Feb 2012 03:11:08 +0000

Buy In: Row 500 meters. 1 minute pistols (sub candlestick rolls if necessary), 2 minutes plank, 3 minutes wall balls. 4 minutes self-care w/pvc, mobility work.

Front Squat 3x5@70%

Squat Clean 5@60%,3@70%,max reps@80%

Wednesday 2.15.12

MikeAlley and Katrina — Wed, 15 Feb 2012 03:29:47 +0000

Buy In: Row 500 meters. PVC Shoulder Complex x 12. 5 min max double unders..

For time:

50 Double unders

5 Chest to bar pull ups

40 Double unders

10 Chest to bar pull ups

30 Double unders

15 Chest to bar pull ups

20 Double unders

20 Chest to bar pull ups

10 Double unders

25 Chest to bar pull ups

post time to comments.

Tuesday 2.14.12

MikeAlley and Katrina — Tue, 14 Feb 2012 02:43:21 +0000

Buy In: Row 500 meters. 10 minute squat test.(yep-get in the hole and stay there the entire time). Once you've completed the test, address the areas that spoke to you during the test.

Back Squat

5 sets of 3@85%

If you require a finisher, Row 2000 meters for time.

Monday 2.13.12

MikeAlley and Katrina — Mon, 13 Feb 2012 01:30:22 +0000

Buy In: Max Double Unders in 5 minutes. Shoulder/Elbow Prep.

Run 800 Meters

Power Clean 21 Reps (95/135)

Run 400 Meters

Power Clean 15 Reps (115/155)

Run 200 Meters

Power Clean 9 Reps (135/185)

Saturday 2.11.12

MikeAlley and Katrina — Sat, 11 Feb 2012 11:30:15 +0000

9:00 AM The Hope Show

Buy In: High Five Hope for opening the gym. Row 500. Squat Prep.

Back Squat 4x3@85%

then:

"Helen"

Complete 3 rounds for time of:

Run 400 Meters

21 KB Swings

12 Pullups

post time to comments

Friday 2.10.12

MikeAlley and Katrina — Fri, 10 Feb 2012 03:12:56 +0000

Buy In: High Five a Trainer. Remove Sleeves. 5 min max rep double unders. 12 Reps: PVC Shoulder Complex, Band Face Pulls, Dumbbell External Rotations. Barbell triceps smash.

For time:

Bench Press 9000 pounds

ladies RX= 5000 pounds

break up as needed, post time to comments.

see a trainer for a finisher.

This WOD is my birthday present to Chris Poole. Happy 40th Chris. 40 reps@225= 9000 pounds. Happy Birthday!

Thursday 2.09.12

MikeAlley and Katrina — Thu, 09 Feb 2012 04:04:17 +0000

Buy In:

Front Squat 3 sets of 3 reps@ 75% 1RM

then (copied and pasted from CrossFit.com):

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed to comments.

Enlarge image

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Wednesday 2.8.2012

MikeAlley and Katrina — Wed, 08 Feb 2012 01:53:14 +0000

Buy In: Run prep. Perform the pertinent mobilizations. Stifle the urge to show up and "make-up" the other day's wod, blah, blah, blah, and take your medicine.

copied and pasted from CrossFit.com:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Tuesday 1.07.12

MikeAlley and Katrina — Tue, 07 Feb 2012 02:49:32 +0000

Buy In: run 400 meters. Med-ball Asian squat (resembles goblet squat) for 3 minutes. Hammer your hip flexors w/pvc and barbell. Team up with a "super-friend" for pvc calf-smashes. Discuss a "safe-word" prior to said calf-smashing.

Complete 5 rounds. This workout is not for time. Do the movement the right way. The squat load should be between 50 and 60% of 1rm and the movement should be explosive. (wait for it)

Squat 10 reps

Dips 10 reps

RDL 10 reps

Dead hang chins 10 reps

Monday 2.06.12

MikeAlley and Katrina — Mon, 06 Feb 2012 03:03:59 +0000

Buy In: run 400 meters. 12 Reps: PVC Shoulder Complex, PVC OHS, PVC Good Mornings. Couch Stretch, Asian Squat, Captain Morgan's stretch. OHS progressive loading warm-up 3 sets.

Inspired by CrossFit.com:

Complete as many rounds as possible in 20 minutes of:

95/135 Pound Push Press 7 reps

95/135 Pound Overhead Squat 10 reps

Run 200 Meters