Thursday, May 29, 2014

Friday, 5/30/2014

Warm up:  Dynamic

Strength:  Rest

WOD:  Get as far as possible in 25 minutes:
             -Run 800m
             -30 Burpees
             -40 Ab mat sit ups
             -50 Air Squats
             -Row 500m
             -50 Air Squats
             -40 Ab mat sit ups
             -30 Burpees
             -Run 800m

Post furthest point completed in 25 minutes or time if completed.

Tuesday, May 27, 2014

Wednesday, 5/28/2014

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             21-18-15-12-9-6-3
             -Bench press 75% body weight
             -Box jumps 24"/20"
             -Push ups
             -Burpees

Post time and weight for bench.

Monday, May 26, 2014

Tuesday, 5/27/2014

Warm up:  Choice

Strength:  In WOD

WOD:  3 rounds
             AMRAP 3 minutes
             -3 Deadlift 225# / 155#
             -3 Bar over burpees
             Rest 3 minutes between rounds.

Post rounds completed for each of 3 efforts.

Thursday, May 22, 2014

Friday, 5/23/2014

IRON OWL CHALLENGE!!!!

GYM WILL BE CLOSED AT 11:OO AM

If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out.  We are setting up for the events that will be taking place in the afternoon.

Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.

If you do come down, please either park in the front or the very back parking lots.  The area in front of the gym will be roped off for one of the events.

For those working out tomorrow:

Warm up: Choice

Strength:  None

WOD:  4 rounds for time:
              -Run 400m
              -20 Kettle swings 55#/35#
              -20 GHD sit ups
              -20 Push ups
              -20 air squats

Post time.

Tuesday, May 20, 2014

Wednesday, 5/21/2014

Warm up:  Choice

Strength:  Rest

WOD:  3 rounds for time:
             -Row 1000m
             -30 GHD sit ups
             -15 Burpees

Post time.

Monday, May 19, 2014

Tuesday, 5/20/2014

Warm up:  Dynamic

Strength:  IN WOD

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
              Front Squat (Choose weight, these do no have to be unbroken.  Choose a heavy weight that still allows you to maintain good form!)
             10-20-30-40-50-60-70-80-90-100
             Double unders
           
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.

Post Front squat weight and time. Compare to 3/7/2013


Sunday, May 18, 2014

Monday, 5/19/2014

Warm up:  Choice

Strength:  None

WOD:  On the minute until failure or 25 minutes:
             -7 Kettle Swings 70#/55#
             -5 Bar dips
             -3 Burpees

Go until failure or 25 minutes.

Post rounds completed.

Thursday, May 15, 2014

Friday, 5/16/2014

Warm up: Choice

Strength:  None

WOD:  3 rounds for time:
              -25 push ups
              -10 burpees
              -25 ab mat sit ups
              -10 burpees
              -25 air squats
              -10 burpees
              -run 800m

Post time.

Wednesday, May 14, 2014

Tuesday, May 13, 2014

Wednesday, 5/14/2014

Warm up:  Choice

Strength:  In WOD

WOD:  A:  Row 2k for time
                   active rest walk 400m
             B:  Spend 10 minutes working up to a heavy 1 rep Dead lift
                   active rest walk 400m
             C:  Row 2k for time

Post times for A and C and weight for dead lift.

Monday, May 12, 2014

4th ANNUAL IRON OWL CHALLENGE

The gym will be closed on Friday May 23rd from 4:00pm to 7:00pm due to the Iron Owl Competition events that will be held at the gym.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.

Tuesday, 5/13/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -Run 1 mile
             -50 Box Jumps 24"/20"
             -100 Double Unders
             -50 Ghd Sit ups          
             -Run 800m
             -25 Box Jumps 24"/20"
             -50 Double unders
             -25 Ghd Sit ups

Post time.

Sunday, May 11, 2014

Monday, 5/12/2014

Warm up:  Jog 800m then
                  3 rounds
                  -15 air squats
                  -10 ghd sit ups
                  -10 push ups
                  -5 pull ups

Strength:  In WOD

WOD:  5 rounds for time:
             -Run 400m
             -5 body weight bench press
             -10 strict press 95# / 65#
             -10 pull ups
             -5 3/4 body weight power cleans

Post weights and time.

Thursday, May 8, 2014

Friday, 5/9/2014

Warm up:  Dynamic

Strength:  None

WOD:  5 rounds EACH for time
             -10 Hang Squat Cleans 135# / 75#
             -10 Ball Slams 30# / 25#
             -10 Kettle Swings 70# / 5#
             -10 Burpees
             Rest 3 minutes between each round.

Post time for each round.

Wednesday, May 7, 2014

Tuesday, May 6, 2014

Wednesday, 5/7/2014

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 30 minutes
             -50 Jump rope singles
             -20 GHD Sit ups
             -10 Hand Release Push ups
             -50 Jump rope singles
             -10 knees to elbows
             -10 bar dips

Post # of rounds completed.

Tuesday, 5/6/4014

Warm up:  Choice

Strength:  none

WOD:  "Helen"
               3 rounds for time of:
               -Run 400m
               -21 Kettle swings 55#/35#
               -12 Pull ups

Post time.

Sunday, May 4, 2014

Monday, 5/5/2014

Warm up:  Choice

Strength:  In WOD

WOD:  25 minutes move as much weight as possible.
           1 round =  -1 rep Bench Press
                           -1 rep Back Squat
                           -1 rep Power Clean
            
            This is the same format s 10,000# 
            Choose a weight for each lift that you would normally do for a good set of 5.
            Focus on Strict Form for the lifts!!!! 
            Find the correct weight for you BEFORE you start. 

Post weight used for each lift and # of rounds completed with total weight moved.  
Compare to 10/3/2013


Thursday, May 1, 2014

Friday, 5/2/2014

Warm up:  Choice

Strength:  In WOD

WOD:  On the minute for 20 minutes:
             Odd minutes 1,3,5,7,9,11,13,15,17,19
             -4 Body weight back squats
             Even minutes 2,4,6,8,10,12,14,16,18,20
             -5 box jumps 24"/20"
             -5 burpees

For every round not completed in the minute count a penalty.  After the wod do 10 burpees for every penalty.

Post weight used for squat and # of penalties.