Monday, December 31, 2012


If you make it to the gym today, choose any WOD you like!

Sunday, December 30, 2012

Monday, 12/31/2012

Warm up:  Run, Ride, or Row 10 minutes

Strength:  Squat 5 sets 3 reps Should be heavy!  At least 75% of 1 rep max.

WOD:  3 rounds count reps for each movement
             -30 seconds max reps Split Squat Jumps alternating legs every jump
               Rest 30 seconds
             -30 seconds max reps Ab mat sit ups
               Rest 30 seconds
             -30 seconds max reps Thrusters 95#/65#
               Rest 30 seconds
             -30 seconds max resp Box Jumps 24"/18"

               REST 4 Minutes Between Rounds

Post reps for each round.

Thursday, December 27, 2012

Friday, 12/28/2012

Warm up: Choice
Strength:  Rest

             -Row for Calories
             -Wall Balls
             -GHD Sit ups
             -Ride Aerodyne for Calories
             -True Push Ups
             -Knees to Elbows

Post time.

Sunday, December 23, 2012

Monday, 12/24/2012

Warm up:  Choice

Strength:  None

WOD: "Merry Christmas From Ruben"
              For time:
              -Double Unders

Post your time and a thank you note to Ruben!

Thursday, December 20, 2012

Friday, 12/21/2012

Since this is the last day before the end of the world, make it count!

Warm up:  Choice

Strength:  None

WOD:  4 Rounds for time:
             -Row 400m or Ride Aerodyne 1/2 mile
             -25 Unbroken Wall Balls 20#/10#
             -25 Unbroken Kettle Swings 55#/35#
             -25 Unbroken GHD Sit ups
Post time!

Wednesday, December 19, 2012

Tuesday, December 18, 2012

Wednesday, 12/19/2012

Warm up:  Choice

Strength:  Rest

WOD:  3 rounds
             -Row Max Distance 1 minute Max Effort
              REST 2 Minutes
             -Max Rep Burpees 1 minute
              REST 2 Minutes
             -Ride Aerodyne Max Distance 1 Minute
              REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.

Post distances and reps for each round.

Monday, December 17, 2012

Tuesday, 12/18/2012

Warm up:  Choice

Strength:  Bench 4 sets 7 reps

WOD:  5 Rounds for time
            -10 Ply Push ups with ball
            -10 Ring Dips
            -10 ab mat sit ups
            -10 Ball Slams 40#/30#
            -2 Rope Climb Ascents  (You're welcome Pete!)

Post Bench Weight and time for WOD!

Sunday, December 16, 2012

Monday, 12/17/2012

Warm up:  Row or Ride

Strength:  Squat 4 sets 7 reps

WOD:  3 rounds for time BUT put emphasis on form and explosive movements
            -20 Box Jumps 30"/24"
            -10 Knees to Elbows
            -10 Power Cleans 155#/105#
Post Squat Weight and total time.

Friday, December 14, 2012

Friday, 12/14/2012

Warm up:  Dynamic

Strength:  None

WOD:  AMRAP 20 minutes
             Odd rounds (1,3,5,7,9 etc)
             -5 Thrusters 95#/65#
             -7 Pull ups
             -9 Push Ups
             Even rounds (2,4,6,8 etc)
             -5 Burpees
             -7 Ball Slams 40#/30#
             -9 Push Ups

Post Rounds Completed

Wednesday, December 12, 2012

Tuesday, December 11, 2012

Wednesday, 12/12/12

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 12 minutes
             -12 Box Jumps 24"/18"
             -12 AB MAT SIT UPS
             -12 Kettle Swings 70#/55#

Post Rounds Completed.

Monday, December 10, 2012

Tuesday, 12/11/2012

Warm up:  Choice

Strength:  Squat 3 sets 10 reps

WOD:  3 rounds for time
             -1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
             -10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
             -10 Knees to elbows
             -15 Ball Slams 40#/30#
             -50 Double Unders

Post squat weight and time.

Sunday, December 9, 2012

Monday, 12/10/2012

Warm up:  Choice

Strength:  Bench 3 sets 10 reps

WOD:  Three Rounds Each For Time
             -20 Pull Ups
             -20 Bar Dips
             -20 GHD Sit Ups (Up Stairs)
             -20 Sumo Dead Lift High Pulls 75#/45#
             Rest 3 minutes between each round

Post Bench Weight and time for each round.

Thursday, December 6, 2012

Friday, 12/07/2012

Warm up:  Choice

Strength:  None

WOD:  Complete all three parts:
             Part 1:  AMRAP 3 minutes
                         -5 Thrusters 95#/65#
                         -7 Box Jumps 24"/18"
                        Rest 3 minutes
             Part 2:  AMRAP 3 minutes
                         -7 Hand Release Push Ups
                         -7 Ball Slams 40#/30#
                        Rest 3 minutes
             Part 3:  AMRAP 3 minutes
                         -10 Double Unders
                         -5 Burpees

Post # of rounds completed for each Part.

Wednesday, December 5, 2012

Tuesday, December 4, 2012

Wednesday 12/5/2012

Warm up:  Dynamic

Strength:  Rest

WOD:  NOT For TIme
             -Run 400m
             -10 minutes of static stretching
             -10 minutes of row
             -10 more minutes of stretching

Really focus on working out the kinks.  Work to the point of discomfort.

Monday, December 3, 2012

Tuesday, 12/4/2012

Warm up:  Choice

Strength:  On the minute for 10 minutes complete:
                 -5 Bench Press (should be fairly heavy... 75% of 5 rep max)
                 -5 Bar Dips (work on full range of motion)

WOD:   For time, Complete 100 reps of the following exercises in as few rounds as possible.
                 -Pull ups
                 -GHD Sit ups
                 -True Push Ups
              Reps per round are dictated by pull ups.
              If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
              If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.

Post Bench Weight, time and # of rounds for WOD.

Sunday, December 2, 2012

Monday, 12/03/2012

Warm up:  Choice

Strength:  3 Sets Increasing weight each set.  Not For Time!
                       1 Set = -10 Deadlift
                                   -5 Hang Squat Cleans
                                   -3 Jerks
                 A set is completed without putting the bar down.  Goal is for as much weight as possible.
                 Rest 3 minutes between Sets

WOD:  For TIme
             -Run 400m
             -Thrusters 75#/45#
             -Knees to Elbows
             -Box Jumps 24"/20"
             -Double Unders
             -Run 400m

Post time for each set of the strength and total time for WOD.