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4.18.2015

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A. 3 Sets: Bulgarian Split Squat x 10 each leg

B. In teams of 3, alternating minutes of the 24 Minute EMOM:
1 – 200m Run
2 – Goblet Carry Lunges x 10 (5 each leg)
3 – Burpee Box Jump Overs x 7-10 (24/20)

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Bruiser and Brewskis WOD at 11am ONLY
(programming by of Brett Truka, hence the name)

“The Trukish Get-down”

For Time:

Run 1200m
40 Pullups
15 Ground-to-Overhead (70kg/43kg)
40 Double Unders

Run 800m
30 Pullups
10 Ground-to-Overhead
30 Double Unders

Run 400m
20 Pullups
5 Ground-to-Overhead
20 Double Unders

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4.17.2015

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A. 5 Sets: Power Clean x 2.2.2
Rest 10s between singles and 2 minutes between sets

B. 3 Sets:
100 Double Unders
30 KB Swings (24/16)
20 Box Jumps
3 Minute Rest between sets

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4.16.2015

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A. 5 Sets:
Overhead Squat x 3
Rest 20s
Pullups x 10
Rest 60s

B. Every 2 Minutes for 8 Minutes:
Run/Row 200m
Max Rep Front Squats (61/43)

Run/Row 200m and in the remaining time of the two-minute interval, get as many front squats as you can. Once the two-minute interval is up, the next round begins.

C. 2 Sets: Side Plank Hold x 30s each side

Name WOD
Mike D 57 (rx)
Shayla 57 (rx)
Kylie 53 (rx)
Ryan 50 (rx)
Stacy F 49 (rx)
Jason 46 (rx)
Eric 45 (rx)
Brent 42 (rx)
Jen M 40 (rx)
Tiff H 37 (rx)
Mahony 36 (rx)
Clayton 35 (rx)
Owen 35 (rx)
Rachel 34 (rx)
Donald 33 (rx)
Alex 32 (rx)
Philip 31 (rx)
Armando 30 (rx)
Jenny 28 (rx)
Noah 28 (rx)
Sarina 26 (rx)
Melissa 24 (rx)
Jessica 23 (rx)
Bethany 18 (rx)
Amy 50
Liz 47
Laurel 45
Paul G 41
Jody 37
Kaitlin 36
Erin 34
Rackel K 32
Michelle 31
Abraham 31
Lisa L 31
Shawn 24
Travis 22
Nancy 22
Brandon 22
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4.15.2015

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A. EMOM 8 Minutes: Deadlift x 5 (65-75% of 1RM)
PERFECT TECHNIQUE ONLY!

B. AMRAP 12 Minutes
6 HSPU
9 Ring Dips
12 Toes-to-Bar

C. 2 Sets: Upward and Downward Facing Chinese Plank x 60s

Name WOD
Sam 7+12 (rx)
Brett 6+15 (rx)
Donny 6+10 (rx)
Clint 5+13 (rx)
Brian 5+7 (rx)
Sterling 5+2 (rx)
Greg 5 (rx)
Steve P 5 (rx)
Owen 4+12 (rx)
Tim 4+8 (rx)
Jake 4+5 (rx)
Cedar 9
Wendy 7+3
Sabra 7+2
Caitlin 6+18
Scott 6+17
Kara 6+8
Tiff C 6+6
Chelsea 6+6
Fawn 5+22
Lynda 5+9
Erin 5+6
Travis 5+3
Tim 5+3
Dave W 5+1
Josh 5
Kera 5
Noelle S 4+26
Lisa L 4+26
LBK 4+21
Kyle 4+16
Jessica P 4+13
Rachel F 4+13
Vernon 4+13
Dave 4+12
Margaret 4+12
Tamara 4+12
David S 4+11
Kim C 4+9
Craig 4+8
Yoshi 4+7
Rachel K 4+6
Michelle C 4+6
Rob 4+6
Eric 4+5
Heather 4+4
Jody 4+3
Laura 4+3
Tara 4+1
Andy 4
Michelle 4
Hannah 3+25
Supriya 3+18
Nate 3+13
Patti 3+12
Steve K 3+9
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4.14.2015

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A. 4 Sets: Push Press x 6

B. April Monthly Challenge:
Max rep Back Squat at 75% of your bodyweight

C. For Time:
200m Run
15 Burpees
200m Run
12 Burpees
200m Run
9 Burpees

Name WOD
Brett 4:16 (rx)
Brian 4:16 (rx)
Clint 4:18 (rx)
Noelle N 4:44 (rx)
Donald 4:48 (rx)
Rob 5:04 (rx)
Bryan H 5:07 (rx)
Steve 5:10 (rx)
Patti 5:15 (rx)
Liz 5:15 (rx)
Sean 5:15 (rx)
Amy 5:22 (rx)
Elise 5:23 (rx)
Dawkins 5:27 (rx)
Erika B 5:27 (rx)
Mike B 5:28 (rx)
Noelle 5:30 (rx)
Stephanie 5:30 (rx)
Andy 5:40 (rx)
Matthew 5:45 (rx)
Sarah M 5:47 (rx)
Kim C 5:49 (rx)
Kera 5:51 (rx)
Scott M 6:00 (rx)
Jake 6:01 (rx)
Armando 6:02 (rx)
Luara M 6:07 (rx)
Melissa 6:11 (rx)
Sterling 6:13 (rx)
Josh 6:29 (rx)
Josh T 6:42 (rx)
Noah 6:45 (rx)
Jessica S 6:55 (rx)
Kisa 7:02 (rx)
Kara 7:48 (rx)
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4.13.2015

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A. 8 Sets: Front Squat x 1 with 3 second pause at bottom of each rep

B. “Owen”
21-15-9
Hang Clean (50/35)
One-Arm KB Snatch (each arm @ 16/12)
Pistols (each leg)

C. 3 Sets: Supermans with 2s Pause at top x 10

Name WOD
Ryan B 9:55 (rx)
Dawkins 10:29 (rx)
Brett 11:02 (rx)
Brian 11:34 (rx)
Sterling 12:47 (rx)
Craig 13:30 (rx)
Tom 17:10 (rx)
Erika B 18:29 (rx)
Josh S 10:10
Donald 11:13
Eric 11:37
Armando 11:45
Ambrose 12:24
Dave W 13:08
Ken 13:25
Tara 13:28
Steve P 13:36
Rachel F 13:42
Aisha 14:01
Liz 14:02
Kara 14:04
Laura R 14:26
Mahony 14:31
Stephen K 14:43
Erin V 15:03
Jessica S 15:14
Philip 15:33
Kera 15:40
Michelle L 15:48
LBK 16:42
Sarah D 17:39
Mike K 18:01
Johnny 18:31
Vernon 20:00
Sup 20:18
Lisa A 20:42
Hannah 20:51
Fawn 21:16
Melissa 21:20
Travis 21:21
Yoshi 21:41
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4.12.2015

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A. 15 minutes of Goat Work

B. AMRAP 20 Minutes
50 Wall Ball (20/14)
40 KB Swings (24/16)
30 Burpees
20/10 Pullups
100m Run

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4.11.2015

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A. 3 Rounds NOT for Time:
20-50 Double Unders
12 Box Jumps (30/24)
10 Alternating Pistols

B. For Time:
18 Toes-to-Bar
9 Squat Snatches (43/29)
14 Toes-to-Bar
7 Squat Snatches
10 Toes-to-Bar
5 Squat Snatches

Name WOD
Mike S 4:23 (rx)
Jason D 4:52 (rx)
Mahony 6:01 (rx)
Alex 7:18 (rx)
Donald 7:35 (rx)
Michelle 8:07 (rx)
Vernon 8:36 (rx)
Josh 9:00 (rx)
Steve 9:09 (rx)
David S 9:14 (rx)
Christian 3:29
Tamara 3:47
Cedar 4:00
Tim 4:09
Lynda 4:19
Wendy 4:47
Lisa 5:38
Jessica F 6:01
Rachel K 6:30
Mike F 8:30
Sean 9:00
Brian 9:14
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4.10.2015

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A. 5 Sets: Overhead Squat x 3 with 1 second pause at bottom

B. 5 Rounds for Time:
10 Broad Jumps (6ft/4ft)
10 Front Rack Walking Lunges (43/29)
10 Shoulder-to-Overhead (43/29)

C. 3 Sets: Strict Toes-to-Bar x 5-8 reps

Name WOD
Brian 6:50 (rx)
Mike D 6:55 (rx)
Eric 7:11 (rx)
Jenn 7:28 (rx)
Brett 7:35 (rx)
Jason 7:38 (rx)
Donny 7:53 (rx)
Patti 8:17 (rx)
Ryan B 9:23 (rx)
Jenny 9:28 (rx)
Firster 9:46 (rx)
Tamara 10:07 (rx)
Michelle 10:10 (rx)
Alex 10:19 (rx)
Matthew 10:36 (rx)
Jessica F 10:43 (rx)
Jessica S 10:48 (rx)
Kara 10:50 (rx)
Sterling 11:07 (rx)
Tom 11:35 (rx)
Nancy 13:07 (rx)
Bryan 13:12 (rx)
Johnny 15:26 (rx)
Noelle S 7:45
Kera 8:24
Amy 8:47
Mike K 9:23
Sabra 9:23
Erin 10:09
Sarah M 10:56
Steve P 11:06
LBK 12:17
Melissa 12:17
Steve K 13:13
Fawn 13:17
Kyle 13:25
Scott P 13:38
Jon 13:50
Dave W 15:17
Travis 16:30
Teens
Name WOD
Donny 3:02
Harper 3:09
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4.9.2015

photo-5

This is a workout developed by CJ Martin at CrossFit Invictus with my favorite movements in mind. Since it’s my birthday, I feel this is appropriate. Each of movements can be scaled by distance, weight, or changing the movement altogether.

“Kinney”
Run 1600m
15 Muscle Ups
15 Deadlifts (125/84)
Run 1200m
10 Muscle Ups
10 Deadlifts
Run 800m
5 Muscle Ups
5 Deadlifts

 

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