Friday, April 29, 2011

Saturday, 4/30/2011

Partner wod. Will be posted on the white board at the gym.

Thursday, April 28, 2011

Friday, 4/29/2011

Warm up: Dynamic

Strength: Rest

WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#

Post number of rounds completed.

Wednesday, April 27, 2011

Thursday, 4/28/2011

REST / STRETCH DAY!

Wednesday, 4/27/2011

Warm up: Dynamic

Strength: Rest

WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats

Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips

Post # Rounds completed.

Monday, April 25, 2011

Tuesday, 4/26/2011

Warm up: Row 2K

Strength: Dead lift 3 sets 20 reps

WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge

Post weight for dead lift and time.

Sunday, April 24, 2011

Monday, 4/25/2011

Warm up: Run 1 mile

Strength: Bench 4 sets 10 reps

WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders

Post bench weight and rounds completed.

Friday, April 22, 2011

Saturday, 4/23/2011

Warm up: Row 1k

Strength: Squat 3 sets 10 reps

WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams

Post squat weight and rounds completed.

Wednesday, April 20, 2011

Thursday, 4/21/2011

Warm up: Run 1.5 miles

Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.

WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#

Wednesday 4/20/11 rest day

Rest day/ stretch day

Monday, April 18, 2011

Tuesday, 4/19/2011

Warm up: Dynamic

Strength: Rest

WOD: Hero wod, "COLLIN"
Six rounds of:

* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps

Post time!



Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Sunday, April 17, 2011

Monday, 4/18/2011

Warm up: run 1.5 miles

Strength: Bench 3 sets 20 reps

WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.

Post bench weight and time.

Sunday, 4/17/2011

REST DAY!

Friday, April 15, 2011

Saturday, 4/16/2011

Come up with something fun. Today is choice day.

Thursday, April 14, 2011

Friday, 4/15/2011

Warm up: Run 1 mile

Strength: Thrusters 4 sets 7 reps

WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions

Wednesday, April 13, 2011

Thursday, 4/14/2011

Rest day. Try to find time to stretch!

Tuesday, April 12, 2011

Wednesday, 4/13/2011

Warm up: Jump rope work

Strength: Rest

WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile

Monday, April 11, 2011

Tuesday, 4/12/2011

Warm up: Dynamic

Strength: Bench 4 sets 10 reps

WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75

Post bench and time.

Sunday, April 10, 2011

Monday, 4/11/2011

Warm up: Row 2k

Strength: Staight leg dead lift 3 sets 10 reps

WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups

Post weight for deads and time.

Friday, April 8, 2011

Saturday, 4/9/2011

Warm up: stretch, dynamic and static

Strength: Rest

WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups

Thursday, April 7, 2011

Friday, 4/8/2011

Warm up: Choice

Strength: Power clean 3 sets 10 reps

WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees

Wednesday, April 6, 2011

Thursday, 4/7/2011

REST DAY!!!!

Tuesday, April 5, 2011

Wednesday, 4/6/2011

Warm up: Dynamic

Strength: Squat 3 sets 12 reps

WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups

Monday, April 4, 2011

Tuesday, 4/5/2011

Warm Up: Run 1.5 miles

Strength: Rest

WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps

Post rounds completed!

Sunday, April 3, 2011

Monday, 4/4/2011

Warm up: Choice

Strength: Bench 3 sets 15 reps

WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups

Post weight for bench and total reps and rounds completed.

Saturday, April 2, 2011

Sunday, 4/3/2011

REST DAY!

Friday, April 1, 2011

Saturday, 4/2/2011

See the white board at the gym