Monday, December 29, 2014

Tuesday, 12/30/2014

This will be the last posted workout for the week.  For the rest of the week, take time to focus on some weaknesses or some skill work of your choice.  Test some maxes or benchmark wods.  Have a wonderful and safe New Years, and get ready to start 2015 off with a bang.

Warm up:  Choice

Strength:  None

WOD:  10 Rounds for time:
             -15 Wall balls 20#/14#
             -Row 250m

Post time.

Sunday, December 28, 2014

Monday, 12/29/2014

Warm up:  Run, Row or ride 10 minutes

Strength:  None

WOD:  AMRAP 10 minutes
             -3 Strict Chin ups
             -5 Hand Release push ups
             -7 Ab mat sit ups
             Rest 5 minutes
             AMRAP 10 minutes
             -20 Double Unders
             -5 Burpees

Post rounds completed for each.

Tuesday, December 23, 2014

Wednesday 12/24/14


Warm Up: Choice

Strength: None

          -Thrusters #95/65
          - Pull Ups

Please and a wonderful and safe holiday from everyone at the gym.. thank you for being part of our lives!! Merry Christmas..

Monday, December 22, 2014

Tuesday, 12/23/2014

Warm up:  Choice

Strength:  None

WOD:  "The Good Life"
              3 rounds for time
              -Row 500m
              -12 Burpees
              -21 Box Jumps

Post time.

Sunday, December 21, 2014

Monday, 12/22/2014

Warm up:  -Row 500m
                  -20 GHD Sit ups
                  -15 Push ups
                  -10 Burpees
                  -Row 500m

Strength:  None

WOD:  For Time
             Box Jumps 24"/20"
             Kettle Swings 70#/55#
             20 Double unders after each round

First round is 10 box jumps, 1 kettle swing and 20 double unders. Then 9 box jumps 2 kettles and 20 double unders.  All the way until 1 box jump 10 kettles and 20 double unders.

Post time.

Thursday, December 18, 2014

Friday 12/19/14


Warm Up: Choice

Strength: In WOD

WOD: For Time

  60- Body weight back squats

* Every time you break, you must complete a 15 calorie row before starting on your repetitions again.

Post weight, time and calories rowed on board.

PS.. This was Jake's idea too..

Wednesday, December 17, 2014

Tuesday, December 16, 2014

Wednesday 12/17/14

Warm Up: Run outside at least 800m then stretch out

Strength: In WOD

WOD: For Time
Body weight Power Cleans
12- Toes to Bar between each round

Start with 10 BW Power cleans then between each round you will do 12 Toes to Bar all the way down to 1.

10 PC, 12 toes to bar, 9 PC, 12 toes to bar, 8 PC, 12 toes to bar etc.... you will finish the WOD with toes to bar

Post weight and Time

Tuesday 12/16/14

Warm Up: Choice

Strength: 5X3 Bench find a heavy weight for all five sets, rest as needed

WOD:  5 Rounds for time

            25- Wall Balls #20/14 LBS
            15- Pull Ups

Post weight and time


Sunday, December 14, 2014

Monday, 12/15/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -50 Calorie Row
             -150 Double Unders
             -50 Walking Lunges

Post time.

Thursday, December 11, 2014

Friday, 12/12/2014


Warm up:  Choice

Strength:  Set the clock at 10 minutes.  In 10 minutes, work to as heavy 1 rep as possible.

              For time:
              -10 Clean & Jerks 225# / 155#
              -10 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
              -10 Clean & Jerks 225# / 155#

Post bench weight, time and a Message to the new bride and groom!

Wednesday, December 10, 2014

Tuesday, December 9, 2014

Wednesday 12/10/14

Warm Up: Choice

Strength: Rest

WOD: "ANNIE"  benchmark
            GHD Sit Ups
            Double Unders
 You will start with 50 double unders then 50 GHD's, 40 double unders, 40 GHD's, etc. down to ten.

*Work On your Double Unders!!!!!!

Post time on board.

Monday, December 8, 2014

Tuesday 12/9/14

Warm Up: pass throughs with PVC Pipe 10-20 times then Row 1,500 meters

Strength: In WOD

WOD: AmRap 20 Mins
          -6  Front Squats 155/95
          -9  GHD Sit Ups
          -12 Box Jumps 24/20 inches

Post weight an Rounds

Sunday, December 7, 2014

Monday, 12/8/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
             Complete 150 Hand Release push ups
             Every time you break do 1 round of
             -5 Pull ups
             -10 ab mat sit ups
             -Row 200 meters

Post time and rounds completed.

Thursday, December 4, 2014

Friday, 12/5/2014

Warm Up: Choice

Strength: In WOD

WOD: For Time
           -100 Double Unders
           -30 Clean and Jerks #135/95
           -100 Double Unders

Post weight and Time.

Wednesday, December 3, 2014

Thursday, 12/4/2014

Rest day!

Wednesday, 12/3/2014

Warm up: choice

Strength: Rest

WOD:  Every minute on the minute
              Go until failure or stop at 20 minutes
             -5 burpees
             -7 ball dlams 40# /30#
If you fail to get all reps in the minute, you are done.

Post rounds completed.

Monday, December 1, 2014

Tuesday, 12/2/2014

Warm up:  Row 2000m

Strength:  Bench 4 sets 7 reps  (all 4 work sets should be same weight)

WOD:  Progressive pull ups on the minute.
             Do 1 pull up the 1st minute, then 2 the second, then 3, then 4 and so on until you cannot complete the set within the minute.
On the minute

Post bench weight and rounds completed.