Monday, February 28, 2011

Tuesday, 3/01/2011

Warm up:  Standard Warm up 3 rounds

Strength:  Squat Clean 4 sets 10 reps

WOD:  For Time: 21-18-15-12-9-6-3
                                -Ball Slams
                                -GHD Sit ups
                                -Box Jumps 24"/18"

Post Clean weight and time.

Sunday, February 27, 2011

Monday, 2/28/2011

Warm up:  Choice for 10 minutes

Strength:  Bench 3 sets 20 reps (Same as 2/21)

WOD:  5 Rounds, each for time:
             -Max rep double unders
             -5 Chest to Bar Pull ups
             -10 Clapping Push ups
             -15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
           Rest 2 minutes between rounds
           Post # of double unders, and time for each round

Saturday, February 26, 2011

Sunday, 2/27/2011


Saturday, 2/26/2011

Warm up:  Choice

Strength:  Rest

WOD:  2 rounds for reps of:
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Ball Slams
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Pull Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Ab Mat Sit Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Push Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Kettle Swings 55#/35#
            -2 Minute Jump Rope Singles
            -1 Minute Max Reps Push Press 75#/55#
            -2 Minute Jump Rope Singles

Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.

Post total score.

Thursday, February 24, 2011

Friday, 2/25/2011

Warm up:  Row 1000m

Strength:  Squat 3 sets 20 reps

WOD:  For Time
                           -10 Stair Climbs up and down
                           -50 Wall Balls
                           -50 Ab Mat Sit Ups
                           -50 Walking Lunge Steps
                           -50 Double Unders
                           -50 Box Jumps 18"/12"
                           -50 Air Squats
                           -10 Stair Climbs up and down

Post Squat weight and time.

Thursday, 2/24/2011

Stretch Day

Tuesday, February 22, 2011

Wednesday, 2/23/2011

Warm up: Run 1600m

Strength:  Dead Lift 3 sets 20 reps

WOD:  10 rounds for time of:
                                                     -10 Plyo ball push ups
                                                     -10 Supine Ring Pull Ups
                                                     -10 Sumo dead lift high pulls 75#/55#

Post dead lift and time.

Monday, February 21, 2011

Tuesday, 2/22/2011

Warm up:  Standard warm up 3 rounds

Strength:  Power Clean 4 sets 10 reps

WOD:  Ladder up, Ladder down
                -Ball Slams 40#/30#
                -Kettle Swings 70#/55#
                -Box Jumps 24"/18"
                -Ab Mat Sit ups
                -Double Unders

Post weight for power cleans and time!

Monday, 2/21/2011

Warm Up:  Row 1000m

Strength:  Bench 3 sets 20 reps

            150 Wall Balls for time!

Post Bench Weight and wod time.

Sunday, February 20, 2011

2/19/2011-Sunday REST DAY

This is awsome!

Thursday, February 17, 2011


Team wod!


Warm up: 1600 meter row

Strength: Dead lift 4X10


50-40-30-20 and 10 rep rounds of:

Tuesday, February 15, 2011

02/17/11-Stretch day




Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


5 rounds for time (unbroken) of:

15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions

Rest two minutes between sets-this is all out effort per set!

Post total time.

Sunday, February 13, 2011

Monday, 2/14/2011

Warm Up:  Jump Rope Work 10 minutes

Strength:  Press 4 sets 10 reps

WOD:  ROW SPRINTS  10 Rounds
                                        Row for 1 minute all out
                                        Rest for 2 minutes
 Goal should be same distance every time. 

Post weight for press, and lowest distance achieved on row.

Friday, February 11, 2011

Sunday, 2/13/2011


Saturday, 2/12/2011

Workout TBA!  See Jason in the morning and he will let you know what you are doing.  GOOD LUCK!

Thursday, February 10, 2011

Friday, 2/11/2011

Warm up: Run or Row 1600m

Strength:  Deadlift 3 sets 20 reps

WOD:  4 rounds, each for time of:
            -25 Wall Balls 20#/15#
            -25 Box Jumps 24"/18"
            -25 Ab Mat Sit Ups
            -5 Stair Climbs Up and Down
Rest 1 Minute between each round

Post Weight for Dead lift and Total time for WOD!

Wednesday, February 9, 2011

Thursday, 2/10/2011

Stretch Day!!!!

Tuesday, February 8, 2011

Wednesday, 2/09/2011

Warm up:  10 minutes Jump Rope Work (mix it up, double unders, alternating etc)

Strength:  Squats 4 sets of 10 reps

WOD:  AMRAP 20 minutes Men 95# Women 65#
              -5 Thrusters
              -7 Hang Power Cleans
              -10 Sumo Dead lift High Pulls

Post weight for squat, and number of rounds completed.

Monday, February 7, 2011

Tuesday, 2/08/2011

Warm up:  Row 2K

Strength:  Bench 4 sets 10 reps

              -55#/35# Kettle Swings
              -GHD Sit ups
              -Push Ups
            Run 400m
So after you complete 50 push ups, run 400m, then after 35 push ups, run 400m etc etc.

Post weight for Bench and Time

Sunday, February 6, 2011

Monday, 2/07/2011

OK, so bear with me on this one!  Little Drunk right  now! 

Warm up:  Dynamic

Strength:  Uhhhhh NO!

WOD:  Run, Row or Father Nelson a 5K!

Post time!  Hope you had fun for the super bowl!

Saturday, February 5, 2011

Sunday, 2/06/2011

REST DAY!!!!  Enjoy the Super Bowl!

Friday, February 4, 2011

Saturday, 2/05/2011

Warm up: Dynamic

Strength:  Rest

Wod:  "BARBARA"  Five rounds each for time of:
                    -20 Pull ups
                    -30 Push ups
                    -40 GHD Sit ups
                    -50 Air Squats
Rest 3 Minutes between each round.

Post times for each individual round.

Thursday, February 3, 2011

Friday, 2/03/2011

Warm Up:  Run 1600m

Strength:  Tabata Bench, 8 intervals, rest 4 minutes then 8 intervals

WOD:  For Time:
            Men:  Thrusters = 115#  24" Box Jumps
       Women:  Thrusters = 75#  18" Box Jumps
                                                                           1 Thruster
                                                                         20 Box Jumps
                                                                           2 Thrusters
                                                                         18 Box Jumps
                                                                           3 Thrusters
                                                                         16 Box Jumps
                                                                           4 Thrusters
                                                                         14 Box Jumps
                                                                           5 Thrusters
                                                                         12 Box Jumps
                                                                           6 Thrusters
                                                                         10 Box Jumps
                                                                           7 Thrusters
                                                                           8 Box Jumps
                                                                           8 Thrusters
                                                                           6 Box Jumps
                                                                           9 Thrusters
                                                                           4 Box Jumps
                                                                         10 Thrusters
                                                                           2 Box Jumps

Post weight for Bench and Time

Wednesday, February 2, 2011

Thursday, 2/03/2011

Stretch Day!

Tuesday, February 1, 2011

Wednesday, 2/02/2011

Warm up:  Row 2K

Strength:  Front Squat 4 sets of 10 reps

WOD:  For Time, complete unbroken:  21-18-15-12-9-6-3 of:
                                                                   -Kettle Swings 70#/55#
                                                                   -GHD Sit Ups
                                                                   -Double Unders

Post weight for front squat and time.