Monday, March 31, 2014

Tuesday, 4/1/2014

Warm up: Choice

Strength:  In wod

WOD:  4 rounds
              -10 reps body weight bench
               Rest 1 minute
              -Max reps pull ups or chin ups
               Rest  30 seconds
              -25 ghd sit ups
               Rest 2 minutes
             After last round cash out with 50 hand release push ups for time.

Post # of pull ups each round and time for push ups.

Sunday, March 30, 2014

Monday, 3/31/2014

Warm up:  Choice

Strength:  None

WOD:  Open wod 14.5
             For Time:
             -Thrusters 95#/65#
             -Burpees Must jump over the bar every rep.

Post time.

Tuesday, March 25, 2014

Friday, 3/28/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -GHD Sit ups
             -Hand Release push ups
             -Ab mat sit ups

Post time.

Thursday, 3/27/2014

Rest Day

Wednesday, 3/26/2014

Warm up:  Dynamic

Strength:  In WOD

WOD:  On the minute for 20 minutes:
            ODD minutes (1,3,5,7,9,11,13,15,17,19)
             -5 Dead lifts 225# / 135#
             EVEN minutes (2,4,6,8,10,12,14,16,18,20)
             -20 Air squats (Make sure you get full depth and lock the hips out every rep!)

            For any round not completed count a 10 burpee penalty.

Post weight used and # of penalties.

Monday, March 24, 2014

Tuesday, 3/25/2014

Warm up:  Run or row 10 minutes

Strength:  Bench 3 sets 10 reps

WOD:  4 rounds
             -30 seconds max effort on airdyne for calories
             -rest 3 minutes
             -15 reps push ups
             -15 burpees as fast as possible
             -15 ab mat sit ups
             -rest 1 minute

Post calories for each round on airdyne.

Sunday, March 23, 2014

Monday, 3/24/2014

Warm up:  Choice

Strength:  None

WOD:  OPEN Wod 14.4
             Get as far as possible in 14 minutes.
             -60 Calorie Row
             -50 toes to bar
             -40 Wall balls 20# to 10' / 15# to 9'
             -30 Cleans 135# / 95#
             -20 Muscle ups

Post # of reps completed in 14 minutes.  Example:  if you get through the wall balls your score would be 150 reps.

Thursday, March 20, 2014

Friday, 3/20/2014

Warm up:  Choice

Strength:  None

              For time:
              -100 Pull ups
              -100 Push ups
              -100 Ab Mat Sit ups
              -100 Air Squats
              All reps of each movement must be completed before moving on to the next.

              Scale reps if needed.  If you scale, scale all reps the same.
              Scale to:
              -75 Pull ups
              -75 Push ups
              -75 Ab Mat Sit ups
              -75 Air Squats
              -50 Pull ups
              -50 Push ups
              -50 Ab mat sit ups
              -50 Air Squats

Post time and reps if scaled.

Wednesday, March 19, 2014

Tuesday, March 18, 2014

Wednesday, 3/19/2014

Warm up: Choice

Strength: None

WOD:  Pick any girls named wod!

Post your choice of wod and score.

Monday, March 17, 2014

Tuesday 3/18/2014

Warm up:  choice

Strength:  None

WOD:  AMRAP 20 minutes
              -Row 250m
              -50 air squats full depth and lock hips out every rep
Post rounds completed.

Sunday, March 16, 2014

Monday, 3/17/2014

Warm up:  Choice

Strength:  Bench 4 sets 10 reps

WOD:  For time:
             -Push Press 135#/75#
             -Hand Release push ups
             -Toes to bar

If you cannot do toes to bar sub knees to elbows.  If you cannot do full knees to elbows, sub ghd sit ups.

Post bench weight and time.

Thursday, March 13, 2014

Friday, 3/14/2014

Warm up:  Choice

Strength:  In WOD

WOD:  Strength is the focus here not time or # of reps completed.  Use a weight that pushers you but keep good form!
             Get as far as possible in 15 minutes.
              -3 power cleans
              -3 toes to bar
              -5 power cleans
              -5 toes to bar
              -7 power cleans
              -7 toes to bar
              -9 power cleans
              -9 toes to bar
              -11 power cleans
              -11 toes to bar
              -13 power cleans
              -13 toes to bar
              -15 power cleans
              -15 toes to bar
               If you make it to this point keep going to 17, then 19 and so on.

Post weight used and furthest round completed plus reps for next round.

Wednesday, March 12, 2014

Tuesday, March 11, 2014

Wednesday, 3/12/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -Row 1000m
             -Run 800m
             -Row 500m
             -Run 400m

Post time.

Monday, March 10, 2014

Tuesday, 3/11/2014

Warm up:  Dynamic

Strength:  Back Squat 5 sets 3 reps

WOD:  For time
             -Buy in 25 burpees
              3 rounds
             -30 Wall Balls 20# / 8#
             -30 GHD Sit ups
             -Cash out 25 burpees

Post squat weight and time.

Sunday, March 9, 2014

Monday, 3/10/2014

Warm up:  Choice

Strength:  Bench 5 sets 3 reps

WOD:  For time:
             -Buy In 200 Double Unders
              3 rounds
             -25 Hand Release Push Ups
             -25 Knees to Elbows
             -Cash out 200 Double Unders

Post Bench Weight and Time.

Thursday, March 6, 2014

Friday, 3/7/2014

Warm up:  Choice

Strength:  None

WOD:  For time
             -Run 400m
             -50 Air Squats
             -Row 500m
             -50 GHD Sit ups
             -Run 400m
             -25 Air Squats
             -Row 500m
             -25 GHD Sit ups
Make sure and get full range of motion on the squats.  FULL DEPTH and FULL HIP LOCK OUT!

Post time.

Wednesday, March 5, 2014

Tuesday, March 4, 2014

Wednesday, 3/5/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  On the minute for 20 minutes:
             Minutes 1-5
             -5 burpees
             -5 dead lift 225# / 135#
             Minutes 6-10
             -3 burpees
             -3 power cleans 225# / 135#
             Minutes 11-15
             -5 dead lift 225# / 135#
             -5 burpees
             Minutes 16-20
             -3 power cleans 225# / 135#
             -3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.

Scale weight as needed but push yourself!  Go as heavy as possible with solid form.

Post weight used and # of penalties.

Monday, March 3, 2014

Tuesday, 3/4/2014

Warm up:  Dynamic

Strength:  In WOD

WOD:  TABATA 20 seconds on 10 seconds off
             4 Cycles
             -2 rounds Bench 135# / 65#
             -2 rounds Strict Chin ups
             Rest 2 minutes
             -2 rounds Bar dips
             -2 rounds Strict Press 75# / 45#

Post total reps for each movement.
Compare to 9/4/2013

Sunday, March 2, 2014


As some of you may have noticed, we have made a few more changes in the gym.  We have moved some equipment around and some into the back office.
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window.  The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around.  Please do not do this.  It took a lot of time to put things back where they belong.  If you have questions on this please ask.

Monday, 3/3/2014

Warm up:  Run, row or ride 10 minutes

Strength:  WOD

WOD:  BACK SQUAT 5-5-3-3-1-1-1
             Increase weight each set working to a heavy 1 rep.  Should be under your 1 rep max.

Post weights for each set.