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WOD 8-16-2014

Warm up: 10 minutes on Bike


10x Dumbbell Bench – 20 lbs

12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 25 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 30 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs

10x Dumbbell Bench – 35 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs


12x Leg Press – 230 lbs

10x Each Leg Step Ups – Low Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 230 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight


Cool Down: 10 minutes on Treadmill

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WOD 7-15-2014

10 minute Treadmill Warm-up


15x Leg Press – 230 lbs
15x Dumbbell Bench – 65 lbs
15x LAT Pull-down – 90 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs


10x each Leg Lunges
12x Dumbbell Shoulder Press – 20 lbs
12x Seated Row – 90 lbs

10x each Leg Lunges
12x Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 97.5 lbs

10x each Leg Lunges
12x  Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 105 lbs


10 minute Treadmill Cool down

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WOD 8-9-2012

100 Meter Row
10 x Push Ups

Repeat 5 times


10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
5 x Bench Press – 145lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs


Timed workout

250 Meter Row
100 x Single Unders (Jump Rope)
50 x Lunges (25 each leg)
30 x Step Ups (15 each leg)
30 x Dumbbell Hang Cleans
10 x Thrusters
30 x Dumbbell Hang Cleans
30 x Step Ups (15 each leg)
50 x Lunges (25 each leg)
100 x Single Unders (Jump Rope)
250 Meter Row

Total time 20:56