Friday, September 30, 2011

Monday, 10/3/2011

Warm up: Run Washburn

Strength: rest

WOD: 3 parts No rest between parts!

Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.

Post double unders completed in part 2 and # of penalties.

Sunday, 10/2/2011

REST DAY!

Saturday, 10/1/2011

WOD Will be posted at the gym.

Thursday, September 29, 2011

Friday, 9/30/2011

Pick a work out or a weakness and get after it.

Wednesday, September 28, 2011

Thursday, 9/29/2011

REST DAY!

Wednesday, 9/28/2011

Warm up: Choice

Strength: bench 3 sets 7 reps

WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds

Monday, September 26, 2011

Tuesday, 9/27/2011

Warm up: Dynamic

Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top

WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!

POST TIME!

Sunday, September 25, 2011

Monday, 9/26/2011

Warm up: Run Washburn loop

Strength: Squat 3 sets 20 reps

WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom

Post squat stats and time

Thursday, September 22, 2011

Friday, 9/23/2011

Warm up: Choice

Strength: rest

WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion

Post time

Wednesday, September 21, 2011

OIT Baseball is starting

OIT Baseball is starting workouts at the gym again. Starting next week they will be in Monday, Wednesday, and Friday at 6:30am.

Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.

Thursday, 9/22/2011

Warm up: run washburn loop

Strength: rest

WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.

Post rounds completed and weight of vest if used

Tuesday, September 20, 2011

Monday, September 19, 2011

Tuesday, 9/20/2011

Warm up: Dynamic

Strength: Squat 4 sets 10 reps

WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.

Post overall time with # of burpees and squat weight.

Sunday, September 18, 2011

Monday, 9/19/2011

Warm up: Run Washburn loop

Strength: bench 3 sets 20 reps

WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders

Post bench weight and rounds completed

Sunday, 9/18/2011

Rest day

Thursday, September 15, 2011

Friday, 9/16/2011

Warm up: Choice

Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets

WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups

Post total time and # of burpees
post power clean weights

Wednesday, September 14, 2011

Tuesday, September 13, 2011

Wednesday, 9/14/2011

Warm up: Run Washburn loop

Strength: Squat find 1 rep max

WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#

Post squat max and time

Monday, September 12, 2011

Tuesday, 9/13/2011

Warm up: Choice

Strength: Bench find your 1 rep max

WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure

Post bench max and total reps

Weekly schedule

Monday:On
Tuesday:On
Wednesday:On
Thursday:Off
Friday:On
Saturday:On
Sunday:Off

Sunday, September 11, 2011

Monday, 9/12/2011

See main site WOD for Monday

Thursday, September 8, 2011

Friday, 9/9/2011

Pick a workout

Wednesday, September 7, 2011

Tuesday, September 6, 2011

Wednesday, 9/7/2011

Warm up: Choice

Strength: Bench 3 sets 10 reps

WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m

Post bench stats and squat weights and time

Monday, September 5, 2011

Tuesday, 9/6/2011

Warm up: Dynamic

Strength: Rest

WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups

Post time

Sunday, September 4, 2011

Thursday, September 1, 2011

Friday, 9/2/2011

Warm up: Run Washburn

Strength: built into WOD

WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders

Post weight and time