Thursday, October 31, 2013

Friday, 11/01/2013

Warm up:  Choice

Strength:  None

WOD:  AMRAP 20 minutes:
             -20 double unders
             -10 push ups
             -10 chin ups
             -10 ghd sit ups

Post rounds completed.

Wednesday, October 30, 2013

Tuesday, October 29, 2013

Wednesday, 10/30/2013

Warm up:  "Sally"
                   Air Squats for 1st song
                   rest for 2nd song
                   Push ups for 3rd song
                   Ab Mat sit ups for 4tth song

Strength:  WOD

WOD:  Hang Power Cleans
             Increase weight every set

Post weight.

Monday, October 28, 2013

Tuesday, 10/29/2013

Warm up:  Choice

Strength:  None

WOD:  "Morrison"  Hero WOD
              For time:
              -Wall Balls 20#/15#
              -Box Jumps 24"/20"
              -Kettle Swings 55#/35#
If you have trouble with wall balls, scale the weight to 15#/10#.  Concentrate on full range of motion.

Post time.

Sunday, October 27, 2013

Monday, 10/28/2013

Warm up:  2 rounds
                 -Row 20 Calories
                 -20 stationary lunge steps
                 -15 GHD Sit ups
                 -10 Burpees

Strength:  In WOD

WOD:  For Time:
             -Body Weight Bench
             -Knees to Elbows

Post weight and time.

Thursday, October 24, 2013

Friday, 10/25/2013

Warm up:  Choice

Strength:  Rest

WOD:  "Oliveira"  HERO WOD
              4 rounds for time:
              -Run 1000m (From fence at 400m turn a round to crosby and back)
              -25 Pull Ups
              -25 GHD Sit ups
              Optional:  Where boots and utility pants with a vest.

3rd BN 1st Marines
Best Friend to AJ
Died on October 25th 2004
To honor a man and father that never got to hold his own son due to his sacrifice in serving his Country.

Wednesday, October 23, 2013

Tuesday, October 22, 2013

Wednesday, 10/23/2013

Warm up:  Choice

Strength:  Rest

                      200 Calorie ride on Airdyne
                       If you finish this in under 12 minutes you owe 2000m row
                       If you finish this in under 15 minutes you owe 2500m row
                       If you are OVER 15 minutes you owe 2500m row and 25 burpees
             There is no rest between ride and row.  Clock starts when you start riding and stops when you are done with the row or row and burpees.

Post time for Airdyne and total time.

Monday, October 21, 2013

Tuesday, 10/22/2013

Warm up:  2 rounds
                  -Row 40 Calories
                  -15 GHD Sit ups
                  -10 Push ups
                  -5 burpees

Strength:  In WOD

WOD:  5 rounds NOT For Time:
             -10 Body Weight Bench Press
             -7 Strict Pull Ups
             -10 Strict Press 40% Body Weight
             -7 Strict Chin ups

Post weight used for bench and press.

Sunday, October 20, 2013

Monday, 10/21/1013

Warm up:  Run, row, or ride 10 minutes

Strength:  in WOD

WOD:  Squat 3-3-3-3-3-3-3
             Increase weight every set working to a heavy 3 reps.

Post weight.

Tuesday, October 15, 2013

Wednesday, 10/16/2013

WOD is posted on the white board at the gym!

Monday, October 14, 2013

Tuesday, 10/15/2013

Warm up:  Choice

Strength:  Press 3 sets 10 reps

WOD:  Complete for time:
             -20 Ring Push Ups
             -20 Pull ups
             -20 Bar dips
             -10 Ring Push Ups
             -10 Pull ups
             -10 Bar dips
             -5 Ring Push Ups
             -5 Pull ups
             -5 Bar dips

Post press weight and time.

Sunday, October 13, 2013

Monday, 10/14/2013

Warm up:  75 calorie row or ride
                  Then 3 rounds
                  -20 Air Squats
                  -10 Push Ups
                  -10 Ghd Sit Ups

Strength:  In WOD

WOD:  For Time:
              -Dead lift 225#/155#
              -Toes to bar
              -Ball Slams 30#/15#or20#
Example 1st set will be 10 dead lift 10 toes to bar 10 ball slams then 9 dead lift 9 toes to bar 9 ball slams all the way down to 1 dead lift 1 toes to bar 1 ball slam.

Post time.

Thursday, October 10, 2013

Friday, 10/11/2013

Warm up:  -75 Calories on Airdyne
                  -30 Air Squats
                  -20 Push ups
                  -10 Pull ups

Strength:  None

WOD:  5 Rounds for time:
             -7 Squat Cleans 155#/105#
             -14 Kettle Swings 55#/35#

Post time.

Wednesday, October 9, 2013

Thursday, 10/10/2013

Rest Day!


If you have not yet been, do yourself a favor and give YOGA a try!  Our YOGA instructor is amazing!  Go one time and you will be hooked.  It might also be just what you need to get you over the hump in some of your workouts.

Tuesday, October 8, 2013

Wednesday, 10/9/2013

Warm up:  CHOICE:  Just a reminder, THIS IS IMPORTANT!!!!!  You need to be good and warm before just jumping into a WOD!  You should have a good sweat going, if not then you are not getting enough of a warm up!

Strength:  In Wod

WOD:  3 rounds for time of:
             -15 Hang Power Cleans 135#/95#
             -Run 400m
             -15 Shoulder to overhead 135#/95#
             -Row 500m

Post time.

Note: Spend time working Mobility. Spent AT LEAST 2 mins on each side.

Tuesday, 10/9/2013

Warm up:  Sally (CD is in the cd player)  Turn the cd on and go with the song.
                  -Air Squats:  On "Sally Down", go down and hold a strict squat position until you here "Bring Sally Up".  Do this for the duration of the song.
                  Rest for one song approx 3:20 Seconds
                   -Push ups:  On "Bring Sally Down" go down, touch chest to the floor without allowing hips or knees to touch until you hear "Bring Sally Up" Get as far through the song as you can!
                   No Rest
                    -Ab Mat sit ups

Song will play 4 times.

Strength:  None

WOD:  25-20-15-10-5 unbroken sets for time of:
              -Wall Balls 20#/8-10#
              -Box Jumps 24"20"

Post time.

Sunday, October 6, 2013

Monday, 10/7/2013

Warm up:  Choice

Strength:  None

WOD:  AMRAP 30 minutes
             -100 Single Jump ropes
             -20 Ghd Sit ups
             -10 Hand Release Push Ups
             -30 Double Unders
             -10 Strict Pull ups
        This is not a sprint!  Focus on form and range of motion.  Take your time and make every rep as perfect as it can be!

Post rounds completed.

Thursday, October 3, 2013

Friday, 10/4/2013

Warm up:  Choice

Strength:  In WOD

WOD:  25 minutes move as much weight as possible.
             1 round =
                 -1 rep Back Squat
                 -1 rep Bench Press
                 -1 rep Power Clean
             This is the same format as 10,000#.
             Choose a weight for each lift that you would normally do for a good set of 5.
             If your form is not perfect then the weight is too much.
             Find the correct weight for you before you start!

Post weight used for each lift and # of rounds completed with total weight moved.

Tuesday, October 1, 2013

Wednesday, 10/2/2013

Warm up:  Run, Row, or ride 10 minutes

Strength:  Rest

WOD:  For time:
             -Kettle Swings 55#/35#
             -Ab Mat sit ups
             -Calorie row

Post time.