MainPic13

WOD's Created by Me

 

Update: December 15, 2016

Bon Voyage & Named WOD's

Big Bear
Named after Steve Denny (12-02-2016)

5 Rounds of:

  • 5 Deadlift
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Push/Power Jerk
  • 5 Thrusters
  • 5 Squat Cleans

Weight: M=95lbs-135lbs, F=65lbs-95lbs

Little Bear
Lighter Version of the Steve Denny WOD Big Bear (12-09-2016)

5 Rounds of:

  • 5 Deadlift
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Push/Power Jerk
  • 5 Thrusters
  • 5 Squat Cleans

Weight: M=65lbs-95lbs, F=45lbs-65lbs

Grizzly Bear
Heavier Version of the Steve Denny WOD Big Bear (12-16-2016)

3 Rounds of:

  • 3 Deadlift
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Push Press
  • 3 Back Squats
  • 3 Push/Power Jerk
  • 3 Thrusters
  • 3 Squat Cleans

Weight: M=115lbs-155lbs, F=65lbs-110lbs

Bon Voyage Ethan Rowsam
Named after Ethan "The Man" Rowsam (07-29-2015)

For Time:

  • 400 meter Run
  • 30 Wallballs
  • 6 Rounds of: 10 Hang Power Snatch (M=65lbs, F=45lbss), 30 Double Unders
  • 30 Wallballs
  • 400 meter Run
  • 30 Wallballs
  • 6 Rounds of: 10 Hang Power Cleans (M=65lbs-95lbs, F=45lbs-65lbs), 30 Double Unders
  • 30 Wallballs
  • 400 meter Run

Bon Voyage Greg "The 400's"
Named after Greg Ashe (08-20-2010)

For Time:

  • 100 Pull-ups
  • 400 meter Run
  • 100 Kettlebell Swings 1 pood (apx 35lbs)
  • 400 meter Run
  • 100 Box Jumps 18"-20"
  • 400 meter Run
  • 100 Push Press 45lbs
  • 400 meter Run

Bon Voyage Jake
This WOD is in honor of Jake Larkowich - Best of luck in Australia.  Although Jake will not be here to participate with us, we will be cursing his name through the whole thing, so in a way he's with us the whole time. (06-30-2012)

#1.   Start at the Bike Path at the top of the Larger Park Stairs

8 Rounds of:

  • Jumping Squats with a Squat Ladder (1 to 5 to 1)*
  • Run to the top of the Smaller Park Stairs (the 2nd set above the bike path)
  • Burpees with a Push-up Ladder (1 to 5 to 1)**
  • Run back to the bottom of the Smaller Park Stairs

Rehydrate Prior to #2

#2.  After Completing the 8 Rounds perform a 3.5 mile Run

*Jumping Squats with a Squat Ladder = 1 Squat 1 Jump, 2 Squats 1 Jump, 3 Squats 1 Jump . . Keep this up till you reach 5 Squats 1 Jump then back down to 1 Squat 1 Jump.  Total 25 Squats, 9 Jumps per Ladder

**Burpees with a Push-up Ladder = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and clap. Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and clap. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and clap. Keep this up to 5 Push-ups at the bottom and then back down to 1 Push-up at the bottom.  Total 25 Push-ups, 9 Burpees per Ladder.

Bon Voyage Jess
Named after Jess Gather (05-20-2013)

For Time:
  • 50 Back Squat (M=95lbs, F=65lbs)
  • 200 meter Run
  • 50 Push Jerk (M=95lbs, F=65lbs)
  • 200 meter Run
  • 50 Kettlebell Swings (M=35lbs, F=20lbs)
  • 200 meter Run
  • 50 Jumping Standing Lunges (50 steps total)
  • 200 meter Run
  • 50 Back Extensions
  • 200 meter Run
  • 50 Jumping Pull-ups

Bon Voyage Kurt ("The Filthy Fifty")
Named after Kurt Hunt (08-22-2008)

For Time:

  • 50 Box Jump (M=24", F=19")
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (M=35lbs, F=20lbs)
  • Walking Lunge 50 steps total
  • 50 Knees to Elbows
  • 50 Push Press 45lbs
  • 50 Back Extensions
  • 50 Wallballs
  • 50 Burpees
  • 50 Double Unders

Bon Voyage Kurt 2
This workout is for my good friend and workout partner Kurt who will be leaving us for a job in Cali - Best of Luck brother (12-04-2009)

8 Tabatas (20secs on 10secs rest) each of the following exercises

  • Thrusters 55lbs (can not set bar down)
  • Kettlebell Swing 1 pood or 35lbs
  • WallBalls 10" 12lbs
  • Burpees

8 Tabatas of Thrusters, then KB's, then WallBalls, then Burpees. 32 total.

Bon Voyage Tyler Pound
This WOD is in honor of Tyler Pound - Best of luck on moving to the next level in your life and to new employment opportunities (04-25-2014)

For Time:

  • 800 meter Run
  • 5 Rounds of: 10 Burpees, 10 Hang Power Snatch (M=65lbs-95lbs, F=45lbs-65lbs), 30 Double Unders
  • 1 Mile Run
  • 100 Wallballs
  • 800 meter Run

So Run 800 meters, complete 5 Rounds of the 10/10/30, then Run 1 mile, 100 wallballs, and finish with another 800 meter Run

 

Bon Voyage Will Boulter
This WOD is in honor of Will Boulter - I know you will do great in Basic - kick @ss Brother.  Best of luck moving on to a career in the Air Force (09-26-2014

10 Minutes for max rounds and reps.

  • 5 Overhead Squats (M=95lbs-135lbs, F=65lbs-95lbs)
  • 5 Squat Snatch (M=95lbs-135lbs, F=65lbs-95lbs)
  • 10 Box Jumps

 

The Ashley & Nellie
This WOD is in honor of Ashley Flick & Nellie Dephtereos - 2 strong Female Collegiate Athletes who I know will do great this year (08-12-2015)

For Time: Clock is continuous - record reps for each movement - max reps achieved overall

"The Ashley"

  • 5 minutes to Run 400 meters - whatever time is left max reps of Thrusters (M=45lbs-95lbs, F=45lbs-65lbs)
  • 5 minutes to Run 400 meters - whatever time is left max reps of Kettlebell Swing (M=40lb-55lb, F=20lb-35lb)
  • 5 minutes to Run 400 meters - whatever time is left max reps of Box Jumps-Must be locked out on top+Heel kiss on bottom (M=20", F=16")

Followed immediately with no break by

"The Nellie"

  • 15 minutes to Run 1 mile - whatever time is left max reps Wallballs
  • 15 minutes to Run 1 mile - whatever time is left max reps Burpees

The Caleb
Named after Caleb Rowsam (07-16-2016)

For Time: Optional vest M=20lbs, F=14lbs

  • 800 meter Run
  • 5 Rounds of: 3 Deadlift, 3 Hang Power Clean, 3 Shoulder to Overhead, 3 Back Squat (M=95lbs-135lbs, F=45lbs-95lbs)
  • 800 meter Run
  • 5 Rounds of: 3 Deadlift, 3 Hang Power Clean, 3 Shoulder to Overhead, 3 Back Squat (M=95lbs-135lbs, F=45lbs-95lbs)
  • 800 meter Run

The Jenna
Named after Jenna Hibbard (09-02-2016)

For Time:
  • 21 Thrusters (M=65lbs, F=45lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 9 Thrusters (M=95lbs, F=65lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 21 Thrusters (M=95lbs, F=65lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 9 Thrusters (M=135lbs, F=95lbs)

The K Mac
Named after Kyle McAuliffe (08-09-2016)

For Time:
  • 20 Power Cleans (M=95lbs-135lbs, F=65lbs-95lbs)
  • 20 Squats
  • Carry one of the plates 200 meters, set it down
  • 20 Burpees jumping over the plate instead of jumping up
  • Run 200 meters back to the bar
  • 20 Squats
  • Carry the other plate 200 meters, set it down on top of the 1st Plate
  • 20 Burpees jumping over the 2 plates instead of jumping up
  • Carry one of the plates 200 meters back to the bar
  • 20 Squats
  • Run 200 meters back to the 1st plate
  • 20 Burpees jumping over the plate instead of jumping up
  • Carry the 1st plate 200 meters back to the bar
  • 20 Squats
  • 20 Power Cleans (repeat same as above)

40 Power Cleans, 60 Burpees Jumping over Plates, 80 Squats, 400 meters of Running, 800 meters of Carrying a Plate.  When performing the Burpees jump over the plate facing it with both feet, and land facing away, stepping in before the jump is acceptable.

The Nate Hill
Named after Nate Hill (07-01-2015)

Max time limit is 1 hour - either complete for time (under an hour) OR if you reach an hour for as many burpee reps as possible in that time frame

  • 100 Burpees
  • 1 mile Run
  • 100 Burpees
  • 1 mile Run
  • 100 Burpees

The Seth
This WOD is in honor of Seth Rowsom, Best of luck to him as he moves forward in his pursuit of higher education.

2 Rounds of (1 minute rest between rounds):

5 Sets of the following:

  • 3 Power Cleans
  • 6 Bench Press
  • 9 Back Squat

Weight: M=75lbs-155lb, F=45lbs-110lbs - Adjust weight as necessary

Redline 1.0
This WOD is in honor of Steven "Redline" Donato - I wish him Good luck as he moves on to his future in Customs Enforcement (09-24-2014)

For Time:
  • 5 Rounds of:  200 meter Run, 30 Double Unders
  • 25 Burpees
  • 25 Wallballs
  • 25 Depth Push-ups (on 45lb Bumpers)
  • 50 Wallballs
  • 25 Depth Push-ups (on 45lb Bumpers)
  • 25 Wallballs
  • 25 Burpees
  • 5 Rounds of:  200 meter Run, 30 Double Unders

Totals: 300 Double Unders, 50 Burpees, 50 Depth Push-ups, 100 Wallballs, 2,000 meters of Running

Redline 2.0 For Time:
  • 5 Rounds of:  200 meter Run, 20 Double Unders
  • 5 Rounds of:  10 Burpees, 20 Wallballs
  • 5 Rounds of:  200 meter Run, 20 Double Unders

Totals: 200 Double Unders, 100 Wallballs, 50 Burpees, 2,000 meters of Running

Volume Redline 2.0 For Time:
  • 1,000 meter Run
  • 100 Double Unders (Mod=200 singles)
  • 50 Burpees
  • 100 Wallballs
  • 1,000 meter Run
  • 100 Double Unders (Mod=200 singles)

Abby v1.0
Named after Abby Miller

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
  • 10lb weighted Burpees
  • 50 yard Sprint (25 out and back)

Abby v2.0
Named after Abby Miller

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps for time
  • 10lb weighted Burpees
  • 50 yard Sprint (25 out and back)
 

Hannah
Named after Hannah Barnard

  • Pull-ups
  • Push-ups
  • Squats

1/1/2 . . . 15/15/30. Example: 1 Pull-ups, 1 Push-up, 2 Squats-then 2 Pull-up, 2 Push-up, 4 Squats-then 3 Pull-up, 3 Push-up, 6 Squat-then 4 Pull-up, 4 Push-up, 8 Squats-then 5 Pull-up, 5 Push-up, 10 Squat-keep this up til you get to 15/15/30. So Pull-ups and Push-ups go up by 1, Squats go up by 2. Named after Hannah B

Brutal Hannah
Hannah's in a Bad Mood

Same as above but while wearing a 20lb vest (F=10lbs)

Jill v1.0
Named after Jill Sanzone

8 Rounds
  • 10 Push Press (M=65lbs, F=45lbs)
  • 10 Atomic Sit-ups 12lb medball
  • 20 Wallball

Jill v2.0
Named after Jill Sanzone

6 Rounds
  • 20 Push Press 45lbs
  • 20 Atomic Sit-ups 12lb medball
  • 20 Wallball

Ken
Named after Ken Lawrence

As Many Rounds As Possible in 20 minutes
  • 10 Ring Push-ups
  • 5 Dips
  • 5 Pull-ups
  • 20 Squats

Kurt
Named after Kurt Hunt

For time
  • 30 Straight Bar Muscles-ups

Partha v1.0
Named after Partha Panwalla

4 minutes per exercise, the clock is continuous total 20 minutes - track the reps for each exercise - total number of reps
  • Pull-ups
  • Burpees
  • Sit-ups
  • Push-ups
  • Squats

Partha v2.0
Named after Partha Panwalla

8 Tabatas (20secs on 10secs rest) each of the following exercises

  • Thrusters 55lbs (can not set bar down)
  • Double Unders
  • WallBalls 10" 12lbs
  • Burpees

8 Tabatas of Thrusters, then DU's, then WallBalls, then Burpees. 32 total.

General WOD's
The 400's

For Time:

  • 100 Pull-ups
  • 400 meter Run
  • 100 Kettlebell Swings 1 pood (apx 35lbs)
  • 400 meter Run
  • 100 Box Jumps 18"-20"
  • 400 meter Run
  • 100 Push Press 45lbs
  • 400 meter Run
Body Armor For Time: While wearing a 20lb vest (F=10lbs)
  • 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
Body Armor v2.0

For Time: While wearing a 20lb vest (F=10lbs)

  • 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters
  • 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)
Brutal Cindy

3 Rounds for time (so 3-10 minute Cindy's followed by a run)

10 minutes (completing as many rounds as possible) of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Then 800 meter Run
Burpee Ladders For Time:
  • 400 meter Run
  • Burpees with a Push-up Ladder 1 to 10 to 1
  • 400 meter Run
  • Burpees with a Box Jump 24" Ladder 1 to 10 to 1
  • 400 meter Run
  • Burpees with a Pull-up Ladder 1 to 10 to 1 (can be done as a jumping pull-up)
  • 400 meter Run

Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom (like normal) come back up and jump. Then 1 Burpee, but now do 2 push-ups at the bottom, come up and jump. Then 1 Burpee, but now do 3 push-ups at the bottom . . Keep this up to 10 and then back down to 1.
Burpees with a Box Jump Ladder (1 to 10 to 1) = 1 Burpee with 1 Box Jump instead of the jump. Then 1 Burpee with 2 Box Jumps instead of the jump. Then 1 Burpee with 3 Box Jumps . . Keep this up to 10 and then back down to 1.
Burpees with a Pull-up Ladder (1 to 10 to 1) = 1 Burpee with 1 Pull-up instead of the jump. Then 1 Burpee with 2 Pull-ups instead of the jump. Then 1 Burpee with 3 Pull-ups . . Keep this up to 10 and then back down to

Burpee with a Push-up Ladder For Time:
  • Burpees with a Push-up Ladder 1 to 10 to 1

Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom (like normal) come back up and jump. Then 1 Burpee, but now do 2 push-ups at the bottom, come up and jump. Then 1 Burpee, but now do 3 push-ups at the bottom . . Keep this up to 10 and then back down to 1.

Running with a Burpee Push-up Ladder For Time:
  • 400 meter Run
  • Burpees with a Push-up Ladder 1 to 10 to 1
  • 400 meter Run
  • Burpees with a Push-up Ladder 1 to 10 to 1
  • 400 meter Run

Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom (like normal) come back up and jump. Then 1 Burpee, but now do 2 push-ups at the bottom, come up and jump. Then 1 Burpee, but now do 3 push-ups at the bottom . . Keep this up to 10 and then back down to 1.

Burpee Track Practice 2 Rounds for time.
  • 160 meter Run
  • 10 Box Jump Burpees 20" / 16"
  • 160 meter Run
  • 10 Burpee Jumping Jacks
  • 160 meter Run
  • 10 Burpee Kettlebell Swings 35lbs
  • 160 meter Run
  • 10 Burpees
  • 160 meter Run
  • 10 Burpee Ball Slams

We set this up on a track, 5 stations spaced apx 80 meters apart. After you complete a station you run around the track past the next station - you always skip the next station. So we set the order around the track like this, Box Jumps, Burpees, Burpee Jump Jacks, Ball Slam, Kettlebell. Set up in this order, you would do the Box Jumps, skip the Burpee station, do the jumping jacks, skip the ball slam, do the KB, skip the box jump, do the Burpees, skip the jumping jacks, and finish with the ball slams. It forces a longer run in between each station.

California Dreaming For Time:
  • 100 Thrusters 45lbs
  • 100 Box Jumps
  • 2 mile Run
  • 50 Ankles to Bar
  • 50 Knees to Elbows
  • 2 mile Run
  • 100 Push-ups
  • 100 Push Press 45lbs
California Dreaming v2.0
For Time:
  • 100 Press 45lb Bar
  • 1 Mile Run with 45lb Bar
  • 100 Push-ups
  • 2 Mile Run
  • 100 Squats
  • 1 Mile
  • 100 Walking Lunges (100 Steps Total)
The Downs

10 Rounds of:

  • 5 Burpees
  • 10 Push-ups
  • 15 Squats

After 10 rounds 400 meter Run

Then 10 Rounds of:

  • 5 Squats
  • 10 Push-ups
  • 15 Sit-ups
After 10 Rounds 400 meter Run

Thanks to Kurt Hunt for this one, a WOD he created during his stay in England

In Honor of The Brave

10 Rounds for time.  This WOD should be done with a weighted vest or pack (20lbs-50lbs)

  • Run the 2nd part of the main Park stairs (upper section above the bike trail that goes to the road-the smaller stairs) - when you get to the top do:
  • 5 Burpees
  • 10 Push-ups
  • 5 Stars
  • 10 Squats
  • Run back down the 2nd part of the main Park stairs only (the smaller ones), do not run past the bike trail

Modding - Stairs should equal 75 to 100 total or apx 200m-400m strong incline hill

Just Get it Done 3 Rounds for time of:
  • 25 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35bs)
  • 25 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
Misery Loves Company 3 Rounds of:
  • 30 Box Jumps (M-20" F-16")
  • 20 Thursters (M-65lbs F-45lbs)
  • 10 Deadlift 185lbs
  • 40 meter Sprint

3 Rounds of:

  • 25 Deadlift 135lbs
  • 50 Push-ups
  • 25 Kettlebell Swings 50lbs
  • 50 Sit ups
The Power of 10

You have 25 minutes to complete the following:

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 4 Push Press
  • 5 Back Squats
  • 6 Push/Power Jerk
  • 7 Thrusters
  • 8 Squat Cleans
  • 9 Split Jerk
  • 10 Hang Power Snatch

Starting Weight (M=65lbs-95lbs, F=45lbs-65lbs)

You go 1, then 1+2, then 1+2+3, until you have gone all the way to 1+2+3+4+5+6+7+8+9+10 (so 1 Deadlift then 1 Deadlift+2 Hang Power Cleans then 1 Deadlift+2 Hang Power Cleans+3 Front Squats - you get the idea). Scale weight or modify movement on any or all exercises. Pick a weight that allows you to both succeed but also challenges you.

Total Reps Completed at the end of the workout: Deadlift (10 reps), Hang Power Cleans (18 reps), Front Squats (24 reps), Push Press (28 reps), Back Squats (30 reps), Push Jerk (30 reps), Thrusters (28 reps), Squat Cleans (24 reps), Split Jerk (18 reps), Hang Power Snatch (10 reps)

Row Row Row Your Boat v1.0 5 Rounds for time
  • 1000 Meter C2 Row
  • 20 Push-ups
  • 15 Push Press 115lbs
Row Row Row Your Boat v2.0 5 Rounds for time
  • 500 Meter C2 Row
  • 20 Push-ups
  • 15 Push Press 95lbs
Stairway to Heaven v1.0

2 Rounds for time - Start at the bottom of the Park Stairs.
Round 1: Climb the first flight of the larger stairs to the top where the bike path is and do 25 Push-ups, climb the 2nd set of smaller stairs 25 Push-ups, run to the playground by following the side walk to the large lookout, turn right and cross the road-follow the path up to the playground and do 50 pull-ups-run back to the top of the small stairs and do 25 Push-ups, then down the stairs to the top of the large stairs do 25 Push-ups, descend to the bottom.
Round 2 same as above except replace the 25 Push-ups with 75 squats

Total Reps

  • 100 Pull-ups
  • 100 Push-ups
  • 300 Squats
Stairway to Heaven v2.0

2 Rounds for time - Start at the bottom of the Park Stairs.
Round 1: Climb the first flight of the larger stairs to the top where the bike path is and do 25 Push-ups, climb the 2nd set of smaller stairs 75 squats, run to the playground by following the side walk to the large lookout, turn right and cross the road-follow the path up to the playground and do 50 pull-ups-run back to the top of the small stairs and do 25 Push-ups, then down the stairs to the top of the large stairs do 75 Squats, descend to the bottom.
Round 2 same as above

Total Reps

  • 100 Pull-ups
  • 100 Push-ups
  • 300 Squats
The Nameless WOD's
As Many Rounds in 20 mins As Many Rounds As Possible in 20 minutes.
  • 10 Ring Push-ups
  • 10 Deadlift 135lbs
  • 10 Stars w/ 12lb Med Ball
  • 10 Sprawl Push-ups
  • 10 Deadlift 135lbs
  • 10 Stars w/ 12lb Med Ball

Stars = squat, touch the ground, bring your hands back to your chest, then reach up and jump while holding the med ball. Sprawl = do a push-up off of the Deadlift bar.

As Many Rounds in 20 mins As Many Rounds As Possible in 20 minutes.
  • 10 Sprawl Deadlift 135lbs
  • 20 Wallball 10'

Sprawl Deadlift = get in the start of a Deadlift, while holding the bar do a Burpee (kick your legs out to a plank, push-up to the bar, return back to the start of a Deadlift position), perform a Deadlift . .repeat.

As Many Rounds in 20 mins As Many Rounds As Possible in 20 minutes. The Bar may not be set down or are you allowed to have anything else touching the ground except your feet (no sitting on the ground)
  • 25 Squats 45lb Bar
  • 20 Lunges (20 steps) 45lb Bar
  • 15 Press 45lb Bar
  • 10 Push Press 45lb Bar
  • 20 Walking Steps 45lb Bar Overhead