Thursday, August 28, 2014

Friday, 8/29/2014

Choice Day

Choose your workout…. anything you want to work on.

Post choice and details to the board.

Wednesday, August 27, 2014

Tuesday, August 26, 2014

Wednesday, 8/27/2014

Warm up:  Choice

Strength:  Rest

WOD:  5 Rounds for time:
             -20 Wall balls 20#/14#
             -20 Push ups
             -20 Ab mat sit ups

Post time.


Monday, August 25, 2014

Tuesday, 8/26/2014

Warm up:  Choice

Strength: In WOD

WOD:  Pick 1 of the following 4

1:  Men 135# Women 65#
     -15 Clean and Jerks
     -Run 800m
     -10 Clean and Jerks
     -Run 800m
     -5 Clean and Jerks

2:  Men 165# Women 95#
     -12 Clean and Jerks
     -Run 400m
     -9 Clean and Jerks
     -Run 400m
     -6 Clean and Jerks

3:  Men 185# Women 105#
     -10 Clean and Jerks
     -Run 200m
     -8 Clean and Jerks
     -Run 200m
     -6 Clean and Jerks

4: Men 205# Women 135#
    -9 Clean and Jerks
    -Run 100m
    -6 Clean and Jerks
    -Run 100m
    -3 Clean and Jerks

Post choice of workout and time.

Sunday, August 24, 2014

Monday, 8/25/2014

Warm up:  3 Rounds at warm ups pace
                  -10 Air Squats
                  -10 Push ups
                  -10 GHD Sit ups
                  -10 Pull ups

Strength:  None

WOD:  For Time:
             -30 Burpees
             -50 Kettle Swings 55#/35#
             -Run 800m
             -50 Kettle Swings
             -30 Burpees

Post time.

Compare to 6/12/2013

Thursday, August 21, 2014

Friday, 8/22/2014

Choice / Skill day

Work on a weakness, or practice any skill movement.

Wednesday, August 20, 2014

Tuesday, August 19, 2014

Wednesday, 8/20/2014

Warm up:  Choice

Strength:  Rest

WOD:  3 Rounds Each for time:
             -Run 800m
             -20 GHD Sit ups
             -20 Kettle Swings 55#/35#
             -10 Knees to Elbows
             -10 Burpees
             Rest 4 minutes between rounds.

Post time for each round.

Monday, August 18, 2014

Tuesday, 8/19/2014

Warm up:  100 calories on Airdyne

Strength:  In WOD

WOD:  AMRAP 25 minutes
             75% Body weight
              -5 Bench Press
              -5 Dead Lifts
              -5 Power Cleans

Post weight used and # of rounds completed.

Sunday, August 17, 2014

Monday, 8/18/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Row 2000m
             -50 GHD Sit ups
             -40 Wall Balls 20#/14#
             -30 Box Jumps 30"/24"
             -20 Burpee Pull Ups
             -10 Clean and Jerks 135# / 95#

Post time.

Compare to 1/4/2013

Thursday, August 14, 2014

Friday, 8/15/2014

Warm up:  Choice

Strength:  None

WOD:  5 Rounds For time:
            -40 Air Squats
            -Run 50m
            -20 Push Ups
            -Run 100m
            -10 Pull ups
            -Run 200m

Focus on full range of motion.  Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.

Post time.

Wednesday, August 13, 2014

Tuesday, August 12, 2014

Wednesday, 8/13/2014

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Box Jumps 24"/20"
             1-2-3-4-5-6-7-8-9-10
             -Ball Slams 40# / 30#
             30 Double unders after each round.

Post time.

Monday, August 11, 2014

Tuesday, 8/12/2014

Warm up:  Choice

Strength:  None

WOD:  AMRAP 1 Minute
             -25 Wall Balls 20# / 14#
             -25 Knees to Elbows
             -25 Push Ups
             -25 Pull Ups
             Rest 2 minutes
             AMRAP 3 minutes of Same thing
             Rest 3 minutes
             AMRAP 6 minutes of Same thing
             Rest 4 minutes
             AMRAP 9 minutes of Same thing to Finish.

At the beginning of each AMRAP start back at the wall balls.  The goal being to get as far through as possible within the given time frame.

Post total reps completed for each round.  Meaning if you get 20 knees to elbows in the first round, post 45reps.

Post reps for each round and total overall reps completed.

Monday 8/11/2014

Warm up: Choice

Strength:  In Workout

WOD:  Row 500m
            Grace x2 (60 reps of Clean & Jerks #135/95)
            Row 500m

For time. Post weight and time
                                           It's really not that bad!!!! :)

Thursday, August 7, 2014

Friday, 8/8/2014

Warm up:  Choice

Strength:  Back Squat 5 sets 3 reps
                All 5 sets should be at the same weight.  Do not count warm up sets.  Build up to a heavy 3 then do 5 sets.

WOD:  Rest 5-10 minutes after squats.
             For time:
             -Run 1 mile

Post squat weight and time for mile.

Wednesday, August 6, 2014

Tuesday, August 5, 2014

Wednesday, 8/6/2014

Warm up:  Choice

Strength:  Strict Press 3-3-3-3-3
                Increase weight each set.

WOD:  For time:
             -Row 1000m
             -50 Push ups
             -50 Double Unders
             -50 Ab mat sit ups
             -50 Double Unders
             -Row 1000m

Post press weight for each set and time.

Monday, August 4, 2014

Tuesday, 8/5/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -run 800m
               -15 hand release push ups
               -10 Knees to elbows
               -5 strict pull ups
             -run 400m
               -15 ghd sit ups
               -10 kettle swings 70#/55#
               -5 strict chin ups
             -run 200m
               -15 bar dips
               -10 ab mat sit ups
               -5 burpee pull ups

Post time.

Sunday, August 3, 2014

Monday, 8/4/2014

Warm up:  Dynamic

Strength:  Thrusters 3-3-3-3-3
                 Increase weight every set to a heavy 3 reps

WOD:  5 Rounds EACH for time:
              -Sprint 50 meters
              -Backpedal 50 meters
               Rest 2 minutes between rounds

Sprint down and backpedal back.  Clock stops when you cross the start line on backpedal.

Post weight for thrusters and time for each run.