by Gene Crawford | Aug 1, 2021 | WOD
08-02
10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#
FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP
08-03
‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%
08-04
For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#
08-05
1 Mile Run
into…
10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee
…
Min 10: 10 Burpee
FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
08-06
4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups
08-07 to 08
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 25, 2021 | WOD
07-26
800m Run
into…
4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)
into…
800m Run
07-27
4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-28
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
07-29
50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls
*planks/wall sit is ‘accumulated’ time, so break when needed
07-30
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
07-31 to 08-01
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 18, 2021 | WOD
07-19
15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-20
For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats
07-21
25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
07-22
GOKU vs. VEGETA
GOKU
4x Rounds:
5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press
Straight into…
VEGETA
For Time:
20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press
*Reps do not need to alternate sides but should be split evenly between right and left.
07-23
Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls
*Rest remainder of time under 4:00
07-24 25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 11, 2021 | WOD
07-12
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-13
5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest
07-14
3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
07-15
3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)
Then…
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
07-16
Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run
07-17 18
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 4, 2021 | WOD
07-05
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-06
18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters
07-07
3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold
FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
07-08
5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat
07-09
3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’
into…
3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats
into…
5-4-3-4-3-2
2xDB/KB Front Squats
into…
3x Rounds
20x Goblet Squats
20x Hand Release Push-ups
07-10 11
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jun 27, 2021 | WOD
06-28
OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/
5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#
06-29
20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
06-30
5k Run
07-01
1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead
8x Rounds 155#/105#
*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
07-02
4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run
07-03 04
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim