Sunday, July 31, 2011

Monday, 8/01/2011

Warm up: Run Washburn loop

Strength: Bench 3 sets 10 reps

WOD: For time
-Row 1000m
-50 Thrusters 45#/35#
-40 true push ups
-30 kettle swings 55#/35#
-20 burpees
-10 pull ups
-Row 1000m

Post bench stats and time

This weeks scedule

Monday: On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day

FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.

Friday, July 29, 2011

Saturday, 7/30/2011

Group or partner WOD will be posted on the board at the gym.

Thursday, July 28, 2011

Friday, 7/29/2011

Warm up: Dynamic

Strength: rest

WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees

Post.time

Tuesday, July 26, 2011

Wednesday, 7/27/2011

Warm up: Choice

Strength: Bench 3 sets 10 reps

WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups

Post time and bench stats

Wednesday

Wednesday is a work day. WOD will be posted soon.

Tuesday, 7/26/2011

Warm up: Run

Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets

WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.

Post time

Sunday, July 24, 2011

Monday, 7/25/2011

Warm up: Dynamic

Strength: rest

WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS

POST TIME

Friday, July 22, 2011

Saturday, 7/23/2011

The Gym will be closed Saturday! Take an Extra off Day! See you all Monday!

Thursday, July 21, 2011

Friday, 7/22/2011

Warm up: Dynamic

Strength: Bench 5 sets 5 reps

WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds

Post bench stats and # rounds completed

Wednesday, July 20, 2011

Thursday, 7/21/2011

Warm up: Run Washburn loop

Strength: rest

WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

POST Time to board

Tuesday, July 19, 2011

Wednesday, 7/20/2011

Rest Day!!

Monday, July 18, 2011

Tuesday, 7/19/2011

Warm up: Choice run, row, or dynamic

Strength: Dead lift 5 sets 5 reps

WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups

Post dead lift stats and reps completed.

This Weeks Schedule

Monday: On
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day

Sunday, July 17, 2011

Monday, 7/18/2011

Warm up: Run 1.25 miles. Washburn loop

Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups

WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders

Post bench and pull up #' by round and time for WOD

Friday, July 15, 2011

Saturday, 7/16/2011

Team or Partner Wod. Will be posted on the board at the gym. Workout will start at 7:30 so be there a little before!

Thursday, July 14, 2011

Friday, 7/15/2011

Warm up: Dynamic

Strength: "Grace" 30 clean and jerks for time. 135#/95#

WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time

Post time for Grace and for runs

Wednesday, July 13, 2011

Thursday, 7/14/2011

Rest Day!!!

Tuesday, July 12, 2011

Wednesday, 7/13/2011

Warm up:Dynamic

Strength: Bench 3 sets 10 reps

WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders

Post bench stats and rounds completed

Monday, July 11, 2011

Tuesday, 7/12/2011

Warm up: Choice

Strength: none

WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions

Sunday, July 10, 2011

Monday, 7/11/2011

Warm up: Run 1 mile

Strength: Press 3 sets 10 reps

WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"

Post press weight and time.

Friday, July 8, 2011

Saturday, 7/9/2011

Group WOD will be posted on the board at the gym. Final details will depend on how many people are there
Wod will start at 7:30

Thursday, July 7, 2011

Friday, 7/8/2011

Warm up: Dynamic

Strength: Squats 3 sets 20 reps

WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.

Post squat stats and times for each round.

Wednesday, July 6, 2011

Thursday, 7/7/2011

REST DAY!

Tuesday, July 5, 2011

Wednesday, 7/6/2011

Warm up: 1.5 mile run

Strength: Bench 3 sets 20 reps

WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#

Post bench stats and rounds completed.

Monday, July 4, 2011

Tuesday, 7/5/2011

Warm up:Run

Strength: rest

WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.

Saturday, July 2, 2011

7/4/11- HAPPY 4th! OPEN at 7am


Have a happy and safe 4th!

*WOD to be posted Monday morning*

7/3/11-Sunday OFF DAY



Saturday 7/2/11 Team WOD