Monday, November 30, 2015

Tuesday, 12/2/2015

Warm up:  Choice

Strength:  None

WOD:  For time:
             -20 Hang Power Cleans 155# / 95#
             -20 Wall Balls 20# / 14#
             -20 Box Jumps 24" / 20"
             -20 Burpees
             -15 hang power cleans
             -15 wall balls
             -15 box jumps
             -15 burpees
             -10 hang power cleans
             -10 wall balls
             -10 box jumps
             -10 burpees

Post time.

Sunday, November 29, 2015

Monday, 11/30/2015

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  For time:
             -65 calorie row
             -100 Double unders
             -45 calorie row
             -85 double unders
             -25 calorie row
             -50 double unders

Post bench weight and time.

Thursday, November 26, 2015

Friday, 11/27/2015

Lets try to burn off some of what we took in yesterday!!

Warm up:  Choice

Strength: None

WOD:  AMRAP 30 minutes:
             -15 calorie row
             -5 ball slams 40# / 30#
             -15 kettle swings 55# / 35#
             -5 ball slams 40# / 30#
             -15 knees to elbows or GHD sit ups
             -5 burpees
             -100 single jump ropes

Post time!

Happy Thanksgiving!

Happy Thanksgiving to all!

First I want to wish everyone a very happy thanksgiving!  I hope everyone had a fantastic day!  Hopefully you all got to spend it with good friends and family.

I want to take this chance to let you all know just how thankful I am for each and every person who makes this gym what it is.  I really could never have imagined it becoming what it is today.  It is all a result of the members who give so much back!  I truly appreciate all of you!

I look forward to continuing to grow and improve the gym, and I hope all of you will continue to stick with me as we make it happen!

Thank you so much!!!

Tuesday, November 24, 2015

Wednesday 11/25/2015

Warm up: Choice

Strength: Front Squat 3 sets 5 res

Wod: For time:
          -row 750m
          -20 pull ups
          -20 push ups
          -20knees to elbows
          -row 500m
          -15 pull ups
          -15 push ups
          -15 knees to elbows
          -row 250m
          -10 pull ups
          -10 push ups
          -10 knees to elbows

Post front squat weight and time.

Monday, November 23, 2015

Tuesday, 11/24/15

Warm up: choice

Strength: none

WOD: 5 rounds for time:
            10- back Ext
            15- hang power clean 75/115

Post time and weight on board

Sunday, November 22, 2015

Monday, 11/23/2015

Warm Up: Row 1500 meters

Strength: 3x5 strict press (same weight all work sets)

WOD: 3 Rounds for time:
            15- Thrusters 95/65
            12- Burpees
post weight and time

Friday, November 20, 2015

Friday, 11/20/2015

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -1 mile Ride Assault Bike
             -21 Wall Balls 20# / 14#
             -12 Box Jumps 24" / 20"

Post time.

Tuesday, November 17, 2015

Wednesday, 11/18/2015

Warm up:  Choice

Strength:  None

WOD:   2 Rounds each For time
             -Row 250m
             -50 Air Squats
             -25 Kettle Swings 55# / 35#
             -10 Burpees

Rest 5 minutes between rounds.

Post time for each round.

Tuesday, 11/17/2015

Warm up:  Choice

Strength: In WOD

WOD:  For time:
             Bench Press 95# / 65#
             Double unders
             7 Power Cleans after every round 165# / 95#

Parker, Jantz, Ruben tested and approved!!!!!!!!

Post time!

Thursday, November 12, 2015

Friday, 11/13/2015

Warm up:  Dynamic

Strength:  Back Squat Build to a heavy 3 reps

WOD:  MAX EFFORT for time:
             -75 calories on Assault bike

Post squat weight and time on bike.

Tuesday, November 10, 2015

Wednesday, 11/11/2015

This workout is usually posted on November 12th, but since the 12th is our rest day, I am posting it for Wednesday.
Please read the story about WADE.  I really love this cause and am happy to donate to it every year, as well as post this workout each year for all of us to participate in!

Warm up:  Choice

Strength:  None


Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps
*Alternate hands as needed during the workout to complete total reps.
*Scale the weight as needed
*If you are not comfortable with the movements, substitute a clean and jerk for the snatch.

Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ. 

WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.
Throughout 2015, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Thursday, November 12th, 2015 all of Wade’s Army’s efforts will lead up to our 4th annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted byPower Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!

Monday, November 9, 2015

Tuesday, 11/10/2015

Warm up:  Choice

Strength:  In wod

WOD:  7 rounds for time:
             -7 Power Cleans 95# / 65#
             -7 Thrusters 95# / 65#
             -7 Burpees over the bar

Post time!

Sunday, November 8, 2015

Monday, 11/9/2015

Warm up:  Dynamic

Strength:  In wod

WOD:  For time:
              Bench press
              Ball Slams 40# / 30#
              Bench press

Do all 10 rounds of bench and burpees before starting ball slams and bench.

RX: 185# / 105#
Level 2:  155# / 95#
Level 1:  135# / 75#

Post weight and time.

Thursday, November 5, 2015

Friday, 11/6/2015

Warm up: Choice

Strength:  Rest

WOD:  4 Rounds NOT for time:
             -Row 1000m
             -10 Pull ups
             -20 Push ups
             -30 Air Squats
             -100 Single under jump rope

NOT For time!  Keep everything at a conversational pace and focus on quality movements.

Tuesday, November 3, 2015

Wednesday, 11/4/2015

Warm up:  Choice

Strength:  In wod

WOD:  For time
             -20 Back Squats 225# / 135
             -150 Double Unders
             -15 Back Squats 255# / 165#
             -100 Double Unders
             -10 Back Squats 275# / 185#
             -50 Double Unders

RX = Men 225# - 255# - 275#
          Women 135# - 165# - 185#

Level 2 = Men 185# - 205# - 225#
                Women 95# - 115# - 135#

Level 1 = Men 95# - 135# - 155#
                Women 45# - 65# - 95#

Post weight used and Time.

Monday, November 2, 2015

Tuesday, 11/3/2015

Warm up:  Mobility and skill work

Strength:  None

WOD:  5 rounds for time of:
            -20 Calories Assault bike
            -20 GHD Sit ups
            -20 Back extensions

Post time.

Monday, 11/2/2015

Warm up:  Dynamic

Strength:  none

WOD:  "TABATA" intervals: 20 seconds on 10 seconds off for 8 rounds at each movement.  There is no rest between movements.
              -Push ups
              -Ab mat sit ups
              -Push press 95# / 65#
              -Bar Dips

Post reps for each movement.