Thursday, August 29, 2013

Friday, 8/30/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Front Squat 185#/115#  If you can do this wod at 225#/135#
             1-2-3-4-5-6-7-8-9-10
             -Box Jumps 24"/20"

             Do 5 burpees after every round.

First round is 10 front squat, 1 box jump and 5 burpees.

Post weight and time.

Wednesday, August 28, 2013

Tuesday, August 27, 2013

Wednesday, 8/28/2013

Warm up:  Run Washburn loop or Ride 150 calories airdyne or row 150 calories
                  Then: 3 rounds
                             -20 Air Squats
                             -15 Strict Press 45#/25#
                             -10 Ab mat sit ups
                             -5 Burpees

Strength:  In WOD

WOD:  Power Clean 3-3-3-1-1-1
             Increase weight every set working up to a Heavy 1 rep!
           
             Rest 5 minutes

             Jerk: 3-3-3-1-1-1
             Increase weight every set working up to a Heavy 1 rep!

You are not looking for a 1 rep max!  Last set should be around 90% or max.

Post weights for each lift.

Monday, August 26, 2013

Tuesday, 8/27/2013

Warm up:  Dynamic and 5 minutes rolling out

Strength:  In WOD

WOD:  7 Rounds for time
             -10 reps Bench Press 165#/105#
             -10 Strict Chin ups
             -15 GHD Sit ups
             -15 Kettle Swings 70#/55#
             -20 Double Unders

Post time

Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!

Sunday, August 25, 2013

Monday, 8/26/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For Time
             -50 Reps Front Squat 135#/75#
             Every time the bar is racked, do 7 Ring Dips

Post time and # of rings dips.

Thursday, August 22, 2013

Friday, 8/23/2013

Warm up:  Roll out 5-10 minutes
                 Then 10 minutes on Airdyne

Strength:  IN WOD

WOD:  Max Rounds
            2 Reps Bench Press on the minute every minute until failure
            Start at 135#/75#
            Add 10# every round

Post weight for last round completed successfully!

Wednesday, August 21, 2013

Tuesday, August 20, 2013

Wednesday, 8/21/2013

Warm up:  Run Washburn Loop

Strength:  None

WOD:  5 Rounds for time:
             -20 GHD Sit ups
             -20 Hand Release Push ups
             -10 Box Jumps 24"/20"
             -10 Pull Ups

Post time!

Monday, August 19, 2013

Tuesday, 8/20/2013

Warm up:  Dynamic

Strength:  none

WOD:  4 Rounds for time
             -50 Air Squats
             -Run 400m
            DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
            Full depth with full hip extension at the top!!!!

Post time!

Sunday, August 18, 2013

Monday, 8/19/2013

Warm up:  Airdyne ride for 7-10 minutes

Strength:  None

WOD:  AMRAP 7 minutes
             -7 Ball Slams
             -7 Ab Mat Sit ups
             Cash out
             -100 Double unders

POST # Rounds completed.

Thursday, August 15, 2013

Friday, 8/16/2013

Warm up:  Choice

Strength:  In wod

WOD:  "THE RU-BAN"
               On the minute for 20 minutes:
               Odd Minutes (1,3,5,7,9,11,13,15,17,19)
               -3 Power Cleans 185#/105#
               -30 Double Unders
               Even Minutes (2,4,6,8,10,12,14,16,18,20)
               -3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
               -30 Double unders

              For every minute that double unders are not completed, count a penalty.
              After the 20 minutes do 5 burpees for every penalty.
              Cap penalties at 10
              Max # of burpees will be 50
             
              THERE IS NO SUB FOR DOUBLE UNDERS.  IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!

Post weight and # of penalties.

Wednesday, August 14, 2013

Tuesday, August 13, 2013

Wednesday, 8/14/2013

Warm up:  Choice

Strength:  Squat 3-3-3-3-3
               Weight should increase with each set.  These sets do not include warm ups!

WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
            -Kettle Swings 70#/55#
            1-2-3-4-5-6-7-8-9-10
            -Box Jumps 24"/20"
       
            First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Monday, August 12, 2013

Tuesday, 8/13/2013

Warm up:  Run, Ride or Row 10 minutes
                  Then 3 Rounds
                   -10 GHD Sit ups Tempo 3 down 2 hold 2 up
                   -10 Hand Release Push Ups
                   -10 Air Squats Slow and concentrate on form

Strength:  In Wod

WOD:  For Reps
             Tabata rounds 20 seconds on 10 seconds off
              4 Cycles
             -2 rounds Bench 135#/75#
             -2 rounds Strict Chin ups
             Rest 2 minutes
             -2 rounds Bar dips
             -2 rounds strict Press 75#/45#
             Rest 2 minutes

This will be a total of 8 rounds for each movement.

Post total reps for each movement!

Sunday, August 11, 2013

Monday, 8/12/2012

For those who competed on Saturday in the garage games, do WOD B.
For everyone who did not compete, DO WOD A.

WOD A:
Warm up:  Dynamic

Strength:  None

WOD:  For time
             -15 Power Cleans 155#/95#
             -30 Toes to Bars
             -30 Box Jumps 24"/20"
             -15/10 Chest to Bar Pull ups
             -30 Double Unders
             -15 Kettle bell thrusters 55#/35# each hand
             -30 Burpees jumping onto plate
             -15 Overhead Stationary Lunges 45#/25#

Post time

WOD B:
Run, Ride, or Row for 10-20 minutes

Roll out and stretch for 20 minutes.

Wednesday, August 7, 2013

Thursday, 8/8/2013

REST DAY!!!

GET TO YOGA!!!!!!!!

ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.

WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!

THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!


Tuesday, August 6, 2013

Wednesday, 8/7/2013

Warm up:  Choice

Strength:  None

WOD:  Tabata (20 seconds on 10 seconds off)
                2 Cycles
             -4 rounds Push Ups
             -4 rounds Supine Ring Pull ups
             -4 rounds Burpees
             -4 rounds Kettle Swings 55#/35#
              Rest 2 minutes between cycles

Post total reps for each exercise.

Monday, August 5, 2013

Tuesday 8/5/13

Warm Up: Choice

Strength: 3x5 Weighted Pull Ups

WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
            Airdyne for Calories
            Rest 1 minute
            30 secs on / 30 seconds off for a total of 3 Mins of:
            Bar Dips
            Rest 1 minute
            30 secs on / 30 seconds off for a total of 3 Mins of:
            Ab Mat Sit Ups
            Rest 1 minute
           30 secs on / 30 seconds off for a total of 3 Mins of:
           Air Squats

 Post weight and total reps of each movement.


Sunday, August 4, 2013

Monday, 8/5/2013

Warm up:  Run Washburn Loop
                 
Strength:  In WOD

WOD:  For Time:
              -30 SQUAT CLEAN AND JERKS 155#/105#

             For rep to count you MUST go into a FULL SQUAT!

Post time.

Thursday, August 1, 2013

Friday 8/2/13

Warm up: choice and roll out for 10 mins

Strength: In WOD

WOD:  "DT"

             5 rounds for time
             12- Deadlifts 155/105
              9-  Hang POWER Cleans 155/105
              6- Push Jerks 155/105