Thursday, October 30, 2014

Friday 10/31/2014

Warm Up: Row 1500 meters. Not for time

Strength: Shoulder Press 3 sets of 10(find a weight to maintain for all 3 sets rest 2-3 mins between

WOD: AMRAP 12 Minutes
           - 30 Double Unders
           - 12 Burpees

Post weight and rounds completed!!

HAVE A FUN AND SAFE HALLOWEEN!! Get ready for Monday!!

Wednesday, October 29, 2014

Wednesday, 10/29/2014

Warm up:  Dynamic

Strength:  Rest

WOD: 5 rounds for time:
             -Row 25 calories
             -50 double unders

If you have trouble with double unders scale the # to 10 instead of doing singles.

Post time.

Monday, October 27, 2014

Tuesday, 10/28/2014

Warm up:  Choice

Strength:  Back Squat 7 minutes to build to a moderate weight 5 reps

WOD:  Every Minute on the Minute (EMOM) for 20 minutes
             Odd minutes 1,3,5,7,9,11,13,15,17,19
             -3 Back squats with weight used on 5 reps for strength
             Even minutes 2,4,6,8,10,12,14,16,18,20
             -5 Burpees
             -Max reps Knees to Elbows for remainder of the minute

Post squat weight and total knees to elbows.
           

Sunday, October 26, 2014

Monday, 10/27/2014

Warm up:  Run, row, or ride for 10 minutes
                 

Strength:  Bench 3 Sets 20 reps

WOD:  For time:
             25-20-15-10-5
             -Ball Slams 40# / 30#
             -Bar dips
             -Pull ups
             -Ab mat sit ups

Post Bench Weight and time.

Thursday, October 23, 2014

Friday, 10/24/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Kettle Swings 70# / 55#
             1-2-3-4-5-6-7-8-9-10
             -Hand Release Push ups
           
             -20 Double Unders after each round

Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.

Post time.

Wednesday, October 22, 2014

Tuesday, October 21, 2014

Wednesday, 10/22/2014

Warm up:  Choice

Strength: Back Squat Find 20 rep max
                Use however many sets you need to get warm and then go for it.
                 20 reps without racking the weight with as much weight as possible.
                If you fail, post weight and # of reps completed before failure.

WOD:  3 rounds
             -Row 500m max effort.
             Rest 3-5 minutes between efforts.

Post squat weight and time for each row.

Monday, October 20, 2014

Tuesday, 10/21/2014

Warm up:  5 minutes on bike, then roll out for 5 minutes.
                  Then 3 rounds
                   -30 Double Unders
                   -10 Burpees

Strength:  IN WOD

WOD: Complete entire cycle 2 times For Reps
            30 seconds on 30 seconds off:
            2x Bench Press 135# / 75#
            2x Pull ups
            2x Ring Dips (Scale with bar dips if needed)
            2x Strict Press 75# / 45#
            2x Burpees

After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.

Post total reps for each movement.          

Sunday, October 19, 2014

Monday, 10/20/2014

Warm up:  Choice

Strength:  None

WOD:  For Time:
             50-40-30-20-10
             -Wall Balls 20#/14#
             -GHD Sit ups
             -Row for Calories

Post time.

Thursday, October 16, 2014

Friday, 10/17/2014

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 7 minutes
             -7 Ball Slams 40#/30#
             -7 Push ups
             Rest 5 minutes
             AMRAP 7 minutes
              -7 Ball Slams 40#/30#
              -7 Ab mat sit ups

Post rounds completed for each part.

Wednesday, October 15, 2014

Tuesday, October 14, 2014

Wednesday, 10/15/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -30 Kettle Swings 55# / 35#
             -30 GHD Sit ups
             -Run 800m

Post time.

Monday, October 13, 2014

Tuesday, 10/14/2014

Warm up:  Choice

Strength:  Rest

WOD:  "Cindy"
              AMRAP 20 minutes
              -5 Pull Ups
              -10 Push Ups
              -15 Air Squats

             DO NOT SACRIFICE FORM FOR REPS!!!!!!!
             Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
             Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!

Post Rounds completed.

Sunday, October 12, 2014

Monday, 10/13/2014

Warm up:  At around 60%
                  Run 800m
                  20 Push ups
                  20 ghd sit ups
                  20 air squats
                  Run 800m

Strength:  In Wod

WOD:  For time:
             -21 Squat Cleans 155# / 95#
             -Row 250m
             -15 Squat Cleans
             -Row 500m
             -9 Squat Cleans
             -Row 1000m

Post weight used and time.

Thursday, October 9, 2014

Friday, 10/10/2014

Warm up  Choice

Strength:  None

WOD:  Complete 2 rounds of the following
           
             AMRAP 3 Minutes
              -3 Strict Pull ups
              -3 Bar Dips
              Rest 3 minutes
             AMRAP 3 Minutes
              -5 Push ups
              -5 Knees to Elbows
              Rest 3 minutes
             AMRAP 3 Minutes
              -7 Push press 95# / 55#
              -7 Ab mat sit ups
              Rest 3 minutes

Post rounds completed for each part each round.

Tuesday, October 7, 2014

Wednesday, 10/8/2014

Warm up:  Choice

Strength:  In WOD

WOD:  "LYNN"
              5 Rounds for reps of:
              -Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
              -Max reps Pull ups
              Rest as needed between efforts

Post weight used and reps completed for Bench and Pull Ups for Each Round.

Monday, October 6, 2014

Tuesday 10/7/2014

Warm Up: Run Somewhere

Strength: In Wod

WOD: 5 Rounds for time

          Run 200m
         7- Deadlifts #225/155
         Run 200m
        14- Kettles Swings #70/55
         Run 200m
        21- Double Unders

Post weight and time

Sunday, October 5, 2014

Monday 10/6/2014

Warm Up: Choice

Strength: In WOD

WOD: For Time
           60- Bar Facing Burpees
           30- Front Squats #155/115(from the ground)
           60- Row for Calories

*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.

Post weight and time on the board. HAPPY MONDAY!!!

Thursday, October 2, 2014

Friday 10/3/2014

Warm Up: Choice

Strength: Rest

WOD: For Time...3....2....1....GO

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, #35

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders