Thursday, February 27, 2014

Friday, 2/28/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -Row 400m
             -30 Toes to bar
             -Row 300m
             -20 Knees to Elbows
             -Row 200m
             -10 GHD Sit ups
             -Row 100m

Post time.

Wednesday, February 26, 2014

Tuesday, February 25, 2014

Wednesday, 2/26/2014

Warm up:  10 minutes rolling out followed by
                   2 rounds
                   -10 push ups
                   -15 ghd sit ups
                   -5 pull ups

Strength:  WOD

WOD:  5 Rounds for max reps.  NOT FOR TIME!
             -Body Weight bench press max reps.  Cap weight at 225#  If scaled focus on weight and not more reps.
             REST 3 minutes
             -Max reps pull ups or chin ups
             Rest 3 minutes

Post weight and reps.

Monday, February 24, 2014

Tuesday, 2/25/2014

This Marine is a heron in every way possible.  Please read the story through the link on this post.

Warm up:  Choice

Strength:  WOD

               SEVEN ROUNDS FOR TIME OF:
               -Run 400m
               -29 Back Squats 135# / 75#

Post time and get after it!

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Sunday, February 23, 2014

Monday, 2/24/2014

Warm up:  10 minutes run, ride or row
                   then 3 rounds
                   -5 pull ups
                   -10 ghd sit ups
                   -15 air squats

Strength:  WOD

WOD:  3 rounds for max reps
             Shoulder Complex Choose weight.
              -Press max reps
              -Push press max reps
              -Jerk max reps
             Rest as needed between rounds.

If the bar is put down at any time during a round, that round is over.  Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible.  Then max reps Jerks.

Post weight and reps for press, push press, and jerk, for each round.

Thursday, February 20, 2014

Friday, 2/21/2014

Warm up:  Choice

Strength:  None

WOD:  HERO WOD for Marine SGT Matthew DeYoung
             Died 2/18/2011 26 years old
              AMRAP 20 Minutes
               -2 Power Cleans 225#/135# Scale if needed, but go heavy
               -18 Push Ups
               -11 Pull Ups
               -26 Double Unders

Post rounds completed.
See Sgt DeYoung's story here:


Wednesday, February 19, 2014

Tuesday, February 18, 2014

Olympic Class

Jason will be doing a class for Olympic lifts on Sunday 2/23/2014.  Limit for the class will be 10 people, so if you would like to go text Jason and reserve a spot.  This will be a good opportunity to work on your technique or fix some of the small issues you may have.

Contact for Jason is on the web page under contact info.

Wednesday, 2/19/2014

Hero wod will be on FRIDAY!

Warm up:  Choice, work on mobilizing.  Roll out and use the bands to stretch out.

Strength:  Rest

WOD:  4 rounds max effort, each for time.
             -Row 100m
             -12 push ups
             -12 Kettle Swings 55#/35#
             -12 Ball Slams 30# / 25#
             -12 GHD Sit ups
              Rest 3 minutes

Post time for each round.

Monday, February 17, 2014

Hero WOD

We will be doing a special Hero WOD on Wednesday.  I was originally going to post it for Tuesday, but am still working on it.  Please do your best to be there Wednesday and get after it.

Tuesday, 2/18/2014

Warm up:  Choice

Strength:  None

WOD:  "Crazy Eights"
              This workout is for my nephew Christopher, who turned 8 Monday!
               4 Rounds for time:
               -8 Bar over Burpees
               -8 Thrusters 95# / 65#
               -8 Box Jumps 30"/24"
               -8 Wall Balls 25# / 20#
               -8 Toes to Bar (sub Knees to Elbows if you can't do T2B)
               -8 Ball Slams 30# / 25#
               -8 Squat Cleans 95# / 65#
               -8 Ab Mat sit ups
Changed this to 4 rounds after trying.
Post time.

Sunday, February 16, 2014

Monday, 2/17/2014

Warm up:  Choice

Strength:  In WOD

WOD:  5 rounds for max reps
             -Bench Press 135#/75# max reps
             Rest 30 Seconds
             -Max rep Pull Ups
             Rest 3 minutes

Post bench and pull up reps for each round.

Thursday, February 13, 2014

Friday, 2/14/2014

Warm up:  Choice

Strength:  IN WOD

             -Bench Press Choose your weight.  Go heavy!
             -GHD Sit ups
             -Chin ups

Post bench weight and time.

Tuesday, February 11, 2014

Wednesday, 2/12/2013

Warm up:  10 minutes rolling out and stretching, then:
                  1000m row at warm up pace

Strength:  Rest

WOD:  Choose 1 of the following.
             1:  Airdyne 15 minutes for Calories
                  Followed by 15 minutes mobility work.

             2:  AMRAP 15 minutes:
                   -25 Double Unders
                   -15 GHD Sit ups
                   -5 Burpees
                   Finish with 10-15 minutes mobility work.

Post choice of wod and calories or rounds completed.

Monday, February 10, 2014

Tuesday, 2/11/2014

Warm up:  2 rounds
                  -row 500m at warm up pace
                  -10 ab mat sit ups
                  -10 push ups
                  -10 air squats with a 3 second hold at the bottom

Strength:  In wod

WOD:  For max reps:
             3 rounds
             1 minute on 1 minute off
              -Front Squats Choose your weight.  Go heavy but maintain form.
              -Squat box jumps.  Squat to 12" box or target, jump to 24"/20"
              -Knees to elbows

Post weight used for front squats and reps completed for each exercise each round.

Sunday, February 9, 2014

Monday, 2/10/2014

Warm up:  Run, row or ride 5-10 minutes then:
                  2 rounds
                  -15 GHD Sit ups
                  -15 Air Squats
                  -10 Burpees

Strength:  In WOD

WOD:  3 Rounds for time:
             -15 Power Cleans Choose your weight (As much as you can with good form)
             -20 Kettle Swings 70#/55#
             -25 Wall Balls 25#/15#

Post weight for power cleans and time.

Thursday, February 6, 2014

Friday, 2/7/2014

Warm up:  4 rounds at warm up pace:
                  -5 Burpees
                  -10 Push ups
                  -15 GHD Sit ups
                  -20 Air Squats

Strength:  IN WOD

WOD:  5 rounds
             Increase weight each round
             -5 Deadlifts
             -3 Hang Power Cleans
             -1 Jerk (can be push jerk or split jerk)
             Once you pick up the bar, do not put it down until you complete the jerk.
             Rest as needed between rounds.

Post weight for each round.

Wednesday, February 5, 2014

Tuesday, February 4, 2014

Wednesday, 2/5/2014

Warm up:  Dynamic

Strength:  Rest

WOD:  5 Rounds for time:
             -10 Supine Ring Pull Ups
             -10 Kettle Swings 70# / 55#
             -10 Chin ups NOT PULL UP GRIP
             -10 Ball Slams 30# / 25#
             -10 Knees To Elbows

Post time.

Monday, February 3, 2014

Tuesday, 2/4/2014

Warm up:  Run, row or ride 10 minutes followed by at least 5 minutes rolling out

Strength:  None

WOD:  As many rounds in 30 minutes:
             80% effort.  Do not red line this workout!  Keep a consistent repeatable pace.
             -100 Jump rope singles
             -20 GHD Sit ups
             -20 Back Extensions
             -5 Pull ups
             -10 Push ups
             -15 Air Squats

Remember this is not for max effort.  If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.

Sunday, February 2, 2014

Monday, 2/3/2013

Warm up:  Choice

Strength:  In wod

WOD:  For time:
             -Front Squats 185# / 95#
             40 Double unders

Do 40 double unders after each set of front squats.
Remember, the focus of this WOD is strength before time.
Priorities for this WOD:
2: Weight
3: Intensity
4: Time

If you need to scale, do so, but do not drop the weight just to go faster!

Post squat weight and time.