Monday, December 26, 2011

Tuesday, 12/27/2011

Warm up: Run if you can stand the cold or row

Strength: Squats 4 sets 10 reps

WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders

Post squat weight and time for WOD.

Sunday, December 25, 2011

Monday, 12/26/2011

Warm Up: Dynamic inside

Strength: Bench 4 sets 10 reps

WOD: Run or Row 5k

Thursday, December 22, 2011


People will be in the gym Saturday morning if you want to get a workout in. Jake and Pete will be gone, but Jason will be there.
See you all Monday to work off that Christmas Dinner!

Friday, 12/23/2011

Warm Up: Plyo Cycle 8 minutes at a warm up pace of
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"

Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to

Post weight and time for squats
ENJOY and Merry Christmas!!!!

Tuesday, December 20, 2011

Wednesday, 12/21/2011

Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.

Strength: Part of Wod

WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise

Post reps.

Monday, December 19, 2011

Tuesday, 12/20/2011

Warm up: Row or Run

Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds

WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups

Post dead lift reps and rounds completed

Sunday, December 18, 2011

Monday, 12/19/2011

Warm up: row or run

Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes

-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.

Post power clean weight and time. As well as any meaningful thoughts!

Thursday, December 15, 2011

Friday, 12/16/2011

Warm up: Dynamic inside

Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.

WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down

Post weight for strength and time

Tuesday, December 13, 2011

Wednesday, 12/14/2011

Warm Up: Choice

Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.

WOD: Endurance
Run or Row

If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.

Post # of penalties and weight used for strength and general comments on wod.

Monday, December 12, 2011

Tuesday, 12/13/2011

Warm Up: Run 1 mile, bike 10 minutes or row 1600m

Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds

5 Strict Pull ups

7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.

Post weight for pull ups and # of penalties.

WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.

Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

Sunday, December 11, 2011


Would like to give a big THANK YOU to all those that came on Saturday and helped clean the gym. It was a great time with all of the kids and the gym looks amazing! Thank you to Scott & Julie, Shayne & Dawn, Jaime, Ray, Anne, and all the kids that pitched in! Simply could not have gotten much done without you all! Its things like this that make OUR gym so great! Thanks again!

Monday, 12/12/11

Warm up: Run, ride, or row upstairs for 10 minutes

Strength: Bench 4 sets 10 reps

WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees

Post Bench weight and time.

Thursday, December 8, 2011

Friday, 12/9/2011

Warm Up: Dynamic Inside

Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes

WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.

Rest 2 minutes between each round

Post squat rounds and power cleans for each round.

Wednesday, December 7, 2011

Tuesday, December 6, 2011

Wednesday, 12/7/2011

Warm Up: dynamic inside and double unders

Strength: Power Clean 4 sets 7 reps

WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m

Post power clean weight and time.

Monday, December 5, 2011

Tuesday, 12/6/2012

Warm up: Choice

Strength: Part of WOD

WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups

When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.

Post weight of squats and # of rounds and time to complete.

Sunday, December 4, 2011

Monday, 12/5/2011

Warm up: Choice

Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again

WOD: For time complete the following:
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams

Post Bench reps and time!

Thursday, December 1, 2011

Friday, 12/02/2011

Warm up: Choice

Strength: squat 4 sets 10 reps

WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise

-30#/20# wall balls
-ghd sit ups
-back extensions

Post reps for each