Monday, January 31, 2011

Tuesday, 2/01/2011

Warm up:  Dynamic Stretch

Strength:  TABATA Dead Lift
                   -Do 8 Intervals
                   -Rest 4 minutes
                   -Do 4 Intervals

WOD:  AMRAP 30 minutes of:
               -100 Jump Rope Singles
               -15 GHD Sit ups
               -15 Back Extensions
               -10 Plyo Ball Push Ups
               -5 Strict Chin Ups
               -3 Sets of Stairs (up and down = 1)

Post Dead Lift weight and # of rounds completed.

Sunday, January 30, 2011

Monday, 1/31/2011

Warm up:  Run 1600m

Strength:  Bench 3 Sets 20 Reps

WOD:  "Fran Rows your boat"
             -Row 500m
             -21 Thrusters 95#/65#
             -21 Pull ups
             -Row 500m
             -15 Thrusters
             -15 Pull ups
             -Row 500m
             -9 Thrusters
             -9 Pull ups

Post weight for bench and time

Saturday, January 29, 2011

Sunday, 1/30/2011


Friday, January 28, 2011

Saturday, 1/29/2011

Warm Up:  Choice

Strength:  Rest

WOD:  Complete 2 rounds for time:
              -30 Wall Balls 20#/15#
              -30 Pull Ups
              -30 Deadlifts 135#/95#
              -30 Push Ups
              -30 Ball Slams


Thursday, January 27, 2011

Friday, 1/28/2011

Warm Up:  Run 1600m

Strength:  Power Clean 4 sets 10 reps (Compare to 1/18)

WOD:  Kettle Swings 70#/55# 1-2-3-4-5-6-7-8-9-10
             Squat Box Jumps            10-9-8-7-6-5-4-3-2-1

So for first round it would be 1 kettle swing followed by 10 squat box jumps, then 2 kettle swings and 9 squat box jumps and so on.

Post Power Clean weight, and time.

Wednesday, January 26, 2011

Thursday, 1/27/2011

Stretch Day

Tuesday, January 25, 2011

Wednesday, 1/26/2011

Warm up:  Run 1600m

Strength:  Bench 3 sets 20 reps (compare to 1/13)

WOD:  FOR TIME, Complete 75 Burpee Broad Jumps
            -For Men the broad jump should be 6'
            -For Women the broad jump should be 4-5'
            -You must Jump coming out of the burpee

Post weight for bench and time!

Monday, January 24, 2011

Tuesday, 1/25/2011

Warm up:  Jump Rope work for 5-10 minutes

Strength:  REST DAY!

WOD:  "PACK A LUNCH 2.0"  Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15

Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD.  Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps
-10 Burpees (Not with weight)

Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!

Post time!

Saturday, January 22, 2011

Monday, 1/24/2011

Warm up:  Row 2K

Strength:  Squat 3 sets 20 reps (compare to 1/14/11)

           -Run 800m
           -21 Reps Shoulder Press 95/65
           -Run 800m
           -21 Reps Push Press 95/65
           -Run 800m
           -21 Reps Push Jerk 95/65

Post squat weight and time.

Sunday, 1/23/2011

REST DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Saturday, 1/22/2011

Strength:  Rest Day

Wod:  Hero Wod posted on the board at the gym!

Friday, 1/21/2011

Sorry People I was on the road and did not have a chance to get this posted.  Jason put the workout up on the board at the gym.

Wednesday, January 19, 2011

Thursday, 1/20/2011

Rest / Stretch Day

Tuesday, January 18, 2011

Wednesday, 1/19/2011

Warm up:  Run 1600m

Strength:  Dead Lift 3 sets 20 reps

WOD:  50-40-30-20-10 of:
             -Wall Balls 20#/15#
             -Push Ups
             -Double Unders
             - GHD Sit Ups

Post Time and weight done for dead lift.

Monday, January 17, 2011

Tuesday, 1/18/2011

Warm up:  Row 2k

Strength:  Power Clean 4 sets of 10 reps

Since there were a lot of people missing on Monday, for Tuesdays wod you can choose to do "HELEN", or if you were there Monday and already did "HELEN", you can do "FRAN"

3 Rounds for time of:   -Run 400m
                                   -21 Kettle Swings 55#/35#
                                   -12 Pull ups

-Thrusters 95#/65#
-Pull ups

Sunday, January 16, 2011

Monday, 1/17/2011

Warm up:  Run 1600m

Strength:  Press 4 sets of 10 reps. (Compare to 12/31/2010)

             Three rounds for time:
             -Run 400m
             -21 Kettle Swings 55#/35#
             -12 Pull ups

Sunday, 1/16/2011

Rest Day!

Friday, January 14, 2011

Saturday, 1/15/2011

Warm up:  Choice

Strength:  Rest

WOD:  10 Rounds 30 seconds on 30 seconds off Max Rep Double Unders

Rest 10 minutes

Then complete 10 Rounds 30 seconds on 30 seconds off MAX EFFORT ROW.

Thursday, January 13, 2011

Friday, 1/14/2011

Warm up:  Row 2k or Run 1600m outside

Strength:  Squat 3 sets of 20 (compare to 1/03/2011)

WOD:  On the minute until failure perform
             -5 Ring Dips
             -5 Dead Lifts @ 135#
             -5 Hang Power Cleans @ 135#

You must complete all 5 reps of each exercise before moving on to the next, and you CANNOT break the reps!  You can rest between exercises, but only if you complete all 5 reps.

Scale this wod appropriately to where you will be able to get multiple rounds before exhaustion.

Post squat weight done, and number of rounds completed.

Wednesday, January 12, 2011

Thursday, 1/13/2011

Warm up:  Run 1600m

Strength:  Bench 3 sets of 20 (compare to 1/04/2011)

WOD:  NOT for time, complete 10 rounds of:
                                         -7 ring push ups
                                         -10 GHD Sit ups
                                         -10 Bar Dips
                                         -7 Knees to elbows
                                         -5 Strict CHIN ups with a 3 count down

While this is not for time, try to keep a constant pace without resting too much.
Focus needs to be on keeping a full range of motion for each exercise.  These movements should be slow and deliberate. 

Post bench weight, and total time taken to complete workout!

Tuesday, January 11, 2011

Wednesday, 1/12/2011

STRETCH DAY!!!!!!!!!!!!!!!!!!!!!!
Thank God!

Can anyone else functionally use their legs?  Not Me!

Monday, January 10, 2011

Tuesday, 1/11/2011

Warm up:  Choice, row 2k, run 1600m, bike 12 minutes

Strength:  Squat 4 sets of 10 (Compare to 1/06/2011)

WOD:  5 Rounds for time of:
             -50#/30# Dumbbell Walking lunge 10 alternating steps (20 total)
             -50#/30# Kettle swing

POST Time and squat weight!

Sunday, January 9, 2011

Monday, 1/10/2011

Warm up: Choice of run 1600m, row 2k or ride bike for 12 minutes

Strength:  Bench 4 sets of 10 (Compare to 1/07/2011, go up or stay depending on previous results)

WOD:  AMRAP 12 minutes of:
            -5 Pullups
            -5 Ball Slams
            -5 Ab Mat Sit Ups

OIT Softball-Fight Gone Bad!

01/09/11 REST DAY

It's Raining Men!

Click on the link-funny!

Remember, never record anything!

Friday, January 7, 2011

Saturday, 1/08/2011

Everyone will be broken into teams upon arrival and we will try and get this started around 7:30am.  The workout and rules will be posted at the gym in the morning.  Hope to see you all there.  This one will be fun!

Thursday, January 6, 2011

Who will be here Saturday?

We are trying to put together a team wod for Saturday and it would be helpful to have an idea of who will be there.  Please leave me a comment here and let me know if you will be present!

Friday, 1/06/2011

Warm up:  Run 1600m

Strength:  Bench 4 Sets of 10 reps 195# (Same as 12/17/2010)

WOD:  Complete 5 rounds of the following:
             NOT FOR TIME!!!  Focus on QUALITY Reps!  Try to get reps unbroken but put focus on quality of movement!

            -10 GHD Sit Ups with 20# Medicine Ball overhead!  Use 3 count down and fire up!
            -10 Ring Dips
            -10 Strict Chin Ups
            -10 Press @ 95#/65#

Again this is not for time.  Make sure you get full range of motion, with strict form!

Wednesday, January 5, 2011

Thursday, 1/06/2011

Warm up:  Run 1600m or Row 2K

Strength:  Squat 4 sets of 10 (same weight as 12/28/2010)

WOD:  PARTNER WOD!  Grab a friend and have some fun people!!!
             With a partner complete 5 rounds of the following:
             One minute at each station with each person doing 30 seconds of work on each exercise.

            1: Wall Balls and Stairs : One person runs the stairs while partner does wall balls!

            2: Ball Slams and Kettles: 

            3: Double Unders and Ab Mat Sit Ups:

           4: Box Jumps and Burpees:

Wall balls are 20#/15#, Slams are 40#/30#, Kettles are 55#/35#, Box Jumps are 18".

Each person will go for 30 seconds, and then switch places.  At the end of the minute move on to the next station.  Keep track of all reps completed.  Score is total for partners.

If you don't have a partner go 30 seconds on each exercise and complete 5 rounds.  This works out to 20 minutes of work.

Post score!

Wednesday, 1/05/2011

P90X Stretch Day / Rest Day

Monday, January 3, 2011

Tuesday, 1/04/2010

Warm up:  Ride Bike for 12 minutes

Strength:  Bench 3 sets of 20 @ 155# Up 10# from 12/21

WOD:  AMRAP 30 Minutes of:
             -7 Sumo Dead Lift High Pulls 95#/65#
             -7 Box Push Ups
             -7 Pullups
             -7 Push Press 135#/95#
             -7 Burpees

Post weight for Bench and rounds completed!

Sunday, January 2, 2011

Captain Ryan Cox USAF Doing Work!

Monday, 1/03/2011


Warm up:  Run 1600m

Strength:  Squat 3 sets of 20 reps at 155#.  Same as 12-20

WOD:  AMRAP in 20 Minutes of:
            -5 Thrusters 95#/65#
            -7 Knees to Elbows
            -7 Box Jumps (From squat position butt on 12" box) Jump to 24"/18"
            -10 Wall Balls 20#/15#
            -10 AB Mat Sit Ups

Post rounds completed and weight done for squats!