Sunday, September 30, 2012

Monday, 10/01/2012

Warm up:  Choice

Strength:  Bench 4 sets 10 reps

WOD:  10 rounds
             -Sprint 100m
             Rest 45 seconds between sprints

Post Bench Weight and slowest sprint time

Thursday, September 27, 2012

Tuesday, September 25, 2012

Wednesday, 9/26/2012

Warm up:  Choice

Strength:  In WOD (remember, this means the focus of the wod is Strength!)

WOD:  Complete the following cycle every 5 minutes for 30 minutes.
             -10 Body weight squats
             -10 Knees to Elbows
             -10 Box Jumps 30"/24"
             -10 Burpees

This will total 6 rounds.  Rest is whatever time is left over during a five minute cycle.

Post weight for squats.

Monday, September 24, 2012

Tuesday, 9/25/2012

Warm up:  Choice

Strength:  None

WOD:  AMRAP 20 minutes
             -7 Power Cleans 185#/115#
             -Run 400m

Post Rounds Completed

Sunday, September 23, 2012

Monday, 9/24/2012

Warm up:  Run

Strength:  In WOD

WOD:  3 Rounds for time
             -20 reps Bench Press 155#/105#
             -10 weighted Chin Ups 35#/15# (if you cant use weight, use strict chin ups)
             -Run 400m
             -20 weighted ab mat sit ups 15#/8# (use medicine balls, touch ball behind your head and in front of your feet)
             -10 Pull ups

Post time.

Thursday, September 20, 2012

Friday, 9/21/2012

Warm Up:  Dynamic

Strength:  None

WOD:  For time
             -50 Wall Balls 20#/10#
             -Run 400m
             -35 Wall Balls 20#/10#
             -Run 800m
             -20 Wall Balls 20#/10#
             -Run 1200m

Post Time.

Wednesday, September 19, 2012

Tuesday, September 18, 2012


Just to give everyone a heads up, OIT Baseball will be in the gym tomorrow morning from 6:30-8:00.  There will be a lot of guys in tomorrow, so there won't be much room during this time.

Wednesday, 9/19/2012

Warm up:  Choice

Strength:  Rest

WOD:  "1st Round Knockout"
               One Round of "Fight Gone Bad"
               Max reps in one minute of each of the following exercises, no rest between.
               -Wall Balls 20#/10#
               -Sumo Dead Lift High Pulls 75#/55#
               -Box Jumps 18"/12"
               -Push Press 75#/55#
               -Row for Calories

Post total reps!

Monday, September 17, 2012

Tuesday, 9/18/2012

Warm up:  2 rounds at warm up pace
                  -Run 400m
                  -15 Air squats
                  -10 Ab mat sit ups
                  -5 Burpees

Strength:  IN WOD!

WOD:  Complete the cycle as many times as possible in 20 minutes.
             Guys: 135#  Girls: 95#
             Once the bar is taken off the rack they cycle is started.  If the bar is dropped or racked, the round is failed and does not count.  Count a 15 burpee penalty for each failed round to be completed at the end of the wod.  Once the cycle is completed the bar may be racked and rest as needed.

The cycle:
                   -10 Weighted step ups to 12" box (5 each leg)
                   -7 Back Squats
                   -10 Weighted lunge steps (5 each leg)

Post # of rounds completed.

Sunday, September 16, 2012

Monday, 9/17/2012

Warm Up:  Run

Strength:  Bench 3 sets 5 reps

WOD:  Complete the following in as few rounds as possible.  When a set is broken, move on to the next exercise.
              -75 Pull ups
              -100 Box Push Ups (Chest must pass below hands and elbows must lock out)
              -100 Push Press 95#/65#

Post # of rounds taken to complete!

Thursday, September 13, 2012

Friday, 9/14/2012

Warm Up:  Dynamic

Strength:  Rest

WOD:  For Time
             -Weighted Lunge Steps with dumbbells in each hand Guys = 45 to 55# Gals = 20 to 30#
             -Ab mat sit ups
             -Wall Balls 20# / 10#
             -Sledge Hammer Strikes 10# / 8#
             -Box Jumps 24# / 18#

Post time and weight for lunges.

Wednesday, September 12, 2012

Tuesday, September 11, 2012

Wednesday, 9/12/2012

Warm up:  Run

Strength:  Bench 3 sets 20 reps

WOD:  AMRAP 15 minutes
             -Max reps pull ups
             -Max reps Bar Dips
             -Max reps Knees to Elbows
             -Max reps unbroken double unders

Keep track of reps for each exercise for each round.  Once set is broken, move on to next movement, continue through cycle for 15 minutes for as many total reps as possible.

Post bench weight and total reps for each movement.

Monday, September 10, 2012

Tuesday, 9/11/2012

Please take a moment to remember those who lost their lives on 9/11!

Warm up:  Choice

Strength:  Straight leg dead lift 3 sets 10 reps tempo 3 count down touch and 2 count up

            Part 1:  Amrap 5 minutes
                        -5 Kettle swings 70# / 55#
                        -5 Burpees
            Rest 5 minutes
            Part 2:  Amrap 5 minutes
                       -10 Double Unders
                       -10 ab mat sit ups

Post dead lift weight and rounds completed for each part.

Sunday, September 9, 2012

Monday, 9/10/2012

Warm Up:  3 rounds at a warm up pace not too fast just get loose
                   -15 Air Squats
                   -20 Mountain Climbers
                   -10 Ab Mat sit ups

Strength:  None

             Run 1 mile
             Rest 5 Minutes
             then 21-15-9
             -Wall Balls 20# / 10#
             -Double Unders
             Rest 5 minutes
             Run 1 mile

Post Total time.

Thursday, September 6, 2012

Friday, 9/07/2012

Warm up:  Choice

Strength:  IN WOD!

Part 1:
Power Clean- Build to a max effort as fast as possible (i.e. load the weight with minimal rest time)

Part 2:
Touch and Go Squat Cleans- 4 reps every minute moderate weight - 8 minutes

Part 3:
7 minute AMRAP
Buy in of 150 double unders.
AMRAP with remaining time
-7 wall balls 20#/10#
-7 Chest to bar CHIN UPS

Post power clean max effort, weight used for squat cleans, and rounds completed!

Wednesday, September 5, 2012

Tuesday, September 4, 2012

Wednesday, 9/5/2012

Warm up:  Dynamic

Strength:  Press 3 sets 10 reps

WOD:  5 Rounds not for time.  Try for everything unbroken
             -15 Pull ups
             -30 Push ups
             -150 Single Jump Ropes
This is not for time, but try to keep rest to a minimum while still being able to get reps unbroken.

Post press weight and thoughts.

Monday, September 3, 2012

Tuesday, 9/04/2012

Warm up:  Choice

Strength:  Dead Lift 3 Sets 10 Reps  Do these with some tempo!  Do not just touch and go as fast as possible!

WOD:  5 rounds for time
             -25 Kettle Swings 70#/55#
             -25 Knees to Elbows

Post Dead Lift weight and time!

Sunday, September 2, 2012

Monday, 9/03/2012

Workout of your choice.
Post whatever details of your workout you choose.
Enjoy Labor Day!