Tuesday, July 31, 2012

Wednesday, 8/01/2012

First off, Great Job today by Pete, Brandon, and Jantz!  They battled through to finish the wod in its entirety!  Way to show the Mental Toughness Guys!  Good example for all of US who did not make it through.

Warm up:  3 rounds not for time
                  -15 squats
                  -15 ghd sit ups
                  -10 push ups
                  -5 strict pull ups

Strength:  Rest

WOD:  4 rounds for time
             -100m walking lunge
             -100m backpedal
             -200m run

Starting on the line do walking lunges to the cone by the road, backpedal back to the line, then run to the cone by the road and back.  Complete 4 rounds.

Post time and my condolences to all of our legs!

Monday, July 30, 2012

Tuesday, 7/31/2012

Warm up:  Run 400m
                 -30 air squats
                 -25 ghd sit ups
                 -20 back extensions
                 -15 push ups
                 -10 pull ups
This is not for time.  This should be done at a pace suitable for a warm up.  Get the blood pumping!

Strength:  Bench 4 sets 7 reps

WOD:  On the minute until failure or 20 minutes.
             -5 Burpees
             -5 Power Clean 135# / 95#
Penalty for every minute under 20 is 200m row.  So if you fail at 10 minutes, you owe a 2,000m row for time.

Post Bench weight and # of minutes completed with penalty time and distance if needed.

Sunday, July 29, 2012

Monday, 7/30/2012

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             Front Squat 95# / 65#
             Box Jumps 30" / 24"

So first set is 1 front squat (pick the bar up from the floor and clean it to rack position) and 10 box jumps, then 2 front squats and 9 box jumps.  So on until you do 10 squats and 1 box jump.

Post time!

Thursday, July 26, 2012

Friday, 7/27/2012

Warm up:  Choice

Strength:  Rest

              AMRAP 20 minutes of:
              -5 Pull Ups
              -10 Push Ups
              -15 Air Squats

Post # of rounds completed!

Wednesday, July 25, 2012

Tuesday, July 24, 2012

Wednesday, 7/25/2012

Warm up:  Aerodyne or Row for 10 minutes

Strength:  Squat 3 sets 20 reps.  Focus on good deep breathing for each rep.

WOD:  Four rounds for time
             -25 Kettle swings 55# / 35#
             -25 GHD Sit ups

Post squat weight and time.

Monday, July 23, 2012

Tuesday, 7/24/2012

Happy Birthday ANN!!!!!!!!!!!!!!!!!!!!!

Warm up:  As a Birthday present to one of our favorite people, the warm up for today will be:
                  51 Burpees!!!  Hoooorrrrraaaayyyy Burpees!  51 for Ann!

Strength:  Rest

WOD:  "500"  Revisited with a twist.
              Complete 10 rounds for time!
              -20 Double Unders
              -12 Wall Balls
              -12 Box Push Ups
              -6 Pull ups

This will end up being 500 reps just as last week.

Post time and thoughts about the differences from today and last week.  Harder??  Easier? Just plain suck????

Sunday, July 22, 2012

Monday, 7/23/2012

Warm up:  Dynamic

Strength:  Bench 4 sets 7 reps

WOD:  AMRAP 20 minutes
            -Run 400m
            2 rounds
            -5 Pull ups
            -10 Push ups
            -15 Squats

Post Bench weight and # of rounds completed.

Friday, July 20, 2012

Friday, 7/20/2012

Warm up:  Choice

Strength:  Bench 2 sets max reps 60% of 1 rep max

WOD:  3 rounds each for time
             Run 1 gasser (50yards down and back x2)
             -5 strict pull ups
             -10 ab mat sit ups
             -15 supine ring pull ups
            Rest 3 minutes between rounds.

Post bench weight and reps, and times for each round.

Wednesday, July 18, 2012

Thursday, 7/19/2012

REST DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Tuesday, July 17, 2012

Wednesday, 7/18/2012

Warm up:  Dynamic

Strength:  Rest

WOD:  Stations  Not for time! Complete 3 rounds
            1:  Straight Leg Dead Lift 95#/65#
                 1 Set 10 Reps with tempo of 3 count down 2 count up
            2:  GHD Sit ups
                 1 set 15 reps with tempo 3 count down 2 count up
            3:  Row or Ride Aerodyne for 5 minutes

Do 10 minutes of static stretching after completion!

Monday, July 16, 2012

Tuesday, 7/17/2012

Warm up:  Run

Strength:  Squat 3 sets 5 reps
                 This is 3 work sets of the same weight for 5 reps.  Warm up sets do not count!

WOD:  "500 REPS"
              For time complete 500 reps.  Start with the first exercise and do as many reps as possible.  When set is broken, move on to the the next exercise and do as many reps as possible until set is broken.  Continue this until you get to 500 reps.

             -Double Unders
             -Wall Balls 20# / 10#  A miss of the target counts as a break and you need to move to the next exercise.
             -Box push ups  A pause in reps counts as a break.
             -Pull ups
When set of pull ups are broken, start back with double unders.

Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.

POST Squat weight, time and number of rounds needed to complete 500 reps.

Sunday, July 15, 2012

Monday, 7/16/2012

Warm up:  Choice

Strength:  Rest

              For time:
             -Power Cleans 135# / 95#
             -Ring Dips

Post Time

Thursday, July 12, 2012

Friday, 7/13/2012

Warm up:  Choice

Strength:  Rest

WOD:  For Time
            -Run 400m
            -Box Jumps 24"/18"
            -True Push ups
            -Run 400m
            -Ball Slams
            -Double Unders
            -Run 400m

Post Time

Wednesday, July 11, 2012

Tuesday, July 10, 2012

Wednesday, 7/11/12

Warm Up:  Choice

Strength:  3/4 Body Weight Power Clean
                Same as before, not for time, but take minimal rest between sets.  The goal here is to see where you are at in terms of being able to complete "Linda".

WOD:  3 rounds for time:
             -30 unbroken Wall Balls 20# / 10#
             -20 double unders
Wall Balls must be unbroken!  If set is broke, perform 10 burpee penalty before continuing.

Post Power Clean weight / time and time for WOD.

Monday, July 9, 2012

Tuesday, 7/10/2012

Warm up:  Choice

Strength:  Body Weight Bench
                Again, not for time but try to use minimal rest between sets.  Keep track of your total time completing this, as this will give you a good idea of what to expect for "LINDA"

WOD:  5 rounds for time
            -15 ab mat sit ups
            -10 pull ups
            -5 Burpees

Post Bench Weight and Time.

Sunday, July 8, 2012

Monday, 7/09/2012

Warm up:  Run

Strength:  Dead Lift 1 1/2 times body weight
                This is not for time, but try to get through it with minimal rest between sets.

WOD:  5 rounds each for time
             -Run 200m
             -15 wall balls 20#/10#
             -10 box jumps 24"/18"
             -5 Power Cleans 185# / 135#
             Rest 3 minutes between rounds

Post Dead Lift weight, and time for EACH round!

Thursday, July 5, 2012

Friday, 7/6/2012

Warm up:  Run

Strength:  Bench Find 20 rep max (heaviest possible weight that you can complete 20 reps of)

WOD:  On the minute for 20 minutes complete
             -1 dead lift 155#/105#
             -1 hang power clean 155#/105#
             -1 front squat 155#/105#
             -5 knees to elbows
10 burpee penalty for every minute under 20 not completed

Post Bench Weight and rounds completed.

Tuesday, July 3, 2012

Wednesday, 7/4/2012

We will be having a group workout around 7:30 in the morning.  If you can make it then, great!  If not do the following.....

Warm up:  Choice

Strength:  Rest

WOD:  Pick a wod from the board and have at it!

Happy 4 of July to everyone.

Monday, July 2, 2012

Tuesday, 7/03/2012

Warm Up:  Choice

Strength:  Press 3 sets 10 reps

             Burpee Pull Ups
             Plyo push ups on a ball
             Run 100m after each round

Post press weight and time.

Sunday, July 1, 2012

Monday, 7/02/2012

Warm up:  Run

Strength:  Squat 5 sets 3 reps

WOD:  For Time:
             -50 Wall Balls 20#/10#
             -40 GHD Sit Ups
             -30 Box Jumps 30"/24"
             -20 Knees to Elbows
             -10 Burpee Box Jumps 24"/18"

Post squat weight and time.