Thursday, May 30, 2013

Friday, 5/31/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps

WOD:  5 rounds for time
             -5 strict pull ups
             -10 bar dips
             -15 Ball Slams 30#/20#
             -20 Kettle Swings 55#/35#

Post Bench Weight and time.

Tuesday, May 28, 2013

Wednesday, 5/29/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  5 rounds for time
             -10 Front Squats 135#/75#
             -20 GHD Sit ups
             -10 Supine Ring Pull ups
             -20 Back extensions
             -100 Single Jump ropes

Post time.

Monday, May 27, 2013

Tuesday, 5/28/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             21-15-9
             -Deadlift 315#/225#
             -Box Jumps 30"/24"
Scale this workout accordingly.  This workout is from the regionals.

Post time and weight used.

Sunday, May 26, 2013

Monday, 5/27/2013 MEMORIAL DAY!

Warm up:  Choice

Strength:  Rest

WOD:  "MURPH"
               For time:
               -Run 1 mile
               -100 Pull ups
               -200 Push ups
               -300 Air squats
               -Run 1 mile

Do the pull ups push ups and squats in any order you like.

Post time and give it your all!  If you are not familiar with the story of MURPH, please read up on it!

Thursday, May 23, 2013

Friday, 5/24/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  4 Unbroken rounds for time.  If set is broken, do 5 burpees and start the set back at 1.
             -25 Double Unders
             -20 Wall Balls 20#/8#
             -15 Push Ups
             -10 Kettle Swings 70#/55#

Post time and # of penalties.

Wednesday, May 22, 2013

Tuesday, May 21, 2013

Wednesday, 5/22/2013

Warm up:  Choice

Strength:  Rest

WOD:  "OMAR"  Hero wod
               For time:
               -10 Thrusters 95#/65#
               -15 Bar Facing Burpees
               -20 Thrusters
               -25 Bar Facing Burpees
               -30 Thrusters
               -35 Bar Facing Burpees

For burpees, jump over the bar and do the burpee facing the bar.

Post time.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Monday, May 20, 2013

Tuesday, 5/21/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 5 reps

WOD:  "Michael"
              3 rounds for time
              -Run 800m
              -50 Back extensions
              -50 GHD Sit ups

Post Bench weight and time.

Sunday, May 19, 2013

Monday, 5/20/2013

Warm up:  Choice

Strength:  Rest

WOD:  "JACKIE"
              For time:
              -Row 1000m
              -50 Thrusters 45#
              -30 Pull ups

Post time!

Thursday, May 16, 2013

Friday, 5/17/2013

Warm up:  Dynamic

Strength:  Squat 3 sets 5 reps

WOD:  4 Rounds for time:
             -25 Kettle Swings 55#/35#
             -25 GHD Sit ups
Compare to 7/25/2012

Post squat weight and time.

Wednesday, May 15, 2013

Thursday, 5/16/2013

Rest Day!!!

Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!

Tuesday, May 14, 2013

Wednesday, 5/15/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps (same as Monday)

WOD:  3 Rounds, increase weight each round
             -5 Dead Lift
             -5 Hang Clean
             -5 Push press
             DO NOT put the bar down during round.  If bar is dropped do a 10 burpee penalty after the round.
             Rest as needed between rounds.

Post bench weight, and weight for each round.

Monday, May 13, 2013

Tuesday, 5/14/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)

WOD:  "Kelly"
              5 Rounds for time:
              -Run 400m
              -30 Box Jumps 24"/20"
              -30 Wall Balls 20#/8or10#

Post squat weight and time.

Sunday, May 12, 2013

Monday, 5/13/2013

Warm up:  Run

Strength:  Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)

WOD:  3 Rounds for time of:
             -Run 400m
             -20 Pull ups
             -20 Ab mat sit ups
             -20 Kettle swings 55#/35#
             NO REST BETWEEN ROUNDS!

Compare this wod to Monday 4/29/2013.  Everything is the same except there is NO rest between rounds.

Post bench weight, time and thoughts.

Thursday, May 9, 2013

Friday, 5/10/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps (same weight as Tuesday)

WOD:  For time:
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push ups
             -20 GHD Sit ups
             -20 Kettle Swings 55#/35#
             -20 Hand Release Push ups
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push Ups

Post Bench Weight and Time

Wednesday, May 8, 2013

Tuesday, May 7, 2013

Wednesday, 5/8/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps (Same as Monday or last week)

WOD:  For time
             -Run 1 Mile
             20-15-10-5
               -Overhead Lunge Steps 25#/15#
               -Double Unders
               -Overhead Step ups to 20"/12" box 25#/15#

Post squat weight and time.

Monday, May 6, 2013

Tuesday, 5/7/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 5 reps.  If you got all reps last week then raise the weight.  If you struggled at the weight last week, then stay there for this week.

WOD:  4 rounds for time:
             -12 Power Cleans 135#/95#
             -Run 1 full gasser
             -12 Ring Dips
             -Run 1/2 gasser
             -12 Pull ups

1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)

Post bench weight and time.

Sunday, May 5, 2013

Monday, 5/6/2013

Warm up:  Choice

Strength:  Optional.  Squats 3 sets 5 reps

WOD:  "FILTHY 50's"
             For time:
              -50 Box Jumps 24"/20"
              -50 Jumping Pull ups
              -50 Kettle Swings 35#/25#
              -50 Walking Lunge Steps
              -50 Knees to Elbows
              -50 Push Press 45#/25#
              -50 Back Extensions
              -50 Wall Balls 20#/10#
              -50 Burpees
              -50 Double Unders

Post Squat weight if done and time.
             

Thursday, May 2, 2013

Friday, 5/3/2013

Warm up:  Choice

Strength:  Squats 3 sets 5 reps.  Use same weight as Tuesday.

WOD:  3 Rounds For time:
             -Run 800m
             -Backpedal 400m
           
Post Squat weight and time.
           

Wednesday, May 1, 2013

Thursday, 5/2/13

REST DAY!!



Yoga Class is Thursday at 5:30pm. We have also added another yoga class on Tuesdays at 6:00pm Yoga classes are being charged now. For our members we are going to be charging $10.00 per member  monthly if you choose to attend these classes.This is for unlimited classes (8 classes a month). The drop- in fee for individual classes will be $15.00. We are asking members that would like to take advantage of this great deal to pay cash for this first month. There will be a roll sheet to sign if you would like to have it drawn out monthly. 

Note- Yoga is usually around $100.00 a month. You are getting a smoking deal. If you attend 4 times a month you are only paying $2.50 per class or for all 8 classes is only $1.25 per class.