105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, December 28, 2011
Monday, December 26, 2011
Tuesday, 12/27/2011
Warm up: Run if you can stand the cold or row
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Sunday, December 25, 2011
Thursday, December 22, 2011
Weekend
People will be in the gym Saturday morning if you want to get a workout in. Jake and Pete will be gone, but Jason will be there.
See you all Monday to work off that Christmas Dinner!
See you all Monday to work off that Christmas Dinner!
Friday, 12/23/2011
Warm Up: Plyo Cycle 8 minutes at a warm up pace of
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
Tuesday, December 20, 2011
Wednesday, 12/21/2011
Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
Monday, December 19, 2011
Tuesday, 12/20/2011
Warm up: Row or Run
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Sunday, December 18, 2011
Monday, 12/19/2011
Warm up: row or run
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Thursday, December 15, 2011
Friday, 12/16/2011
Warm up: Dynamic inside
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Tuesday, December 13, 2011
Wednesday, 12/14/2011
Warm Up: Choice
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Monday, December 12, 2011
Tuesday, 12/13/2011
Warm Up: Run 1 mile, bike 10 minutes or row 1600m
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Sunday, December 11, 2011
A HUGE THANK YOU!
Would like to give a big THANK YOU to all those that came on Saturday and helped clean the gym. It was a great time with all of the kids and the gym looks amazing! Thank you to Scott & Julie, Shayne & Dawn, Jaime, Ray, Anne, and all the kids that pitched in! Simply could not have gotten much done without you all! Its things like this that make OUR gym so great! Thanks again!
Monday, 12/12/11
Warm up: Run, ride, or row upstairs for 10 minutes
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Thursday, December 8, 2011
Friday, 12/9/2011
Warm Up: Dynamic Inside
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Wednesday, 12/7/2011
Warm Up: dynamic inside and double unders
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Monday, December 5, 2011
Tuesday, 12/6/2012
Warm up: Choice
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Sunday, December 4, 2011
Monday, 12/5/2011
Warm up: Choice
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Thursday, December 1, 2011
Friday, 12/02/2011
Warm up: Choice
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Wednesday, November 30, 2011
Friday, November 25, 2011
11/26/11, Saturday
Peter, Scott & Trace will be in Jacksonville CrossFitting in the mountians on John's Peak.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Thursday, November 24, 2011
11/25/11, Friday
The day after:
Off day.......But if you are feeling guilty, step up to EVA!
5 rounds for time of:
Run 800 meters
30 70#/55# kettle swings
30 pull ups
Off day.......But if you are feeling guilty, step up to EVA!
5 rounds for time of:
Run 800 meters
30 70#/55# kettle swings
30 pull ups
Wednesday, November 23, 2011
Sunday, November 20, 2011
Monday, 11/21/2011
WARM UP: Row 2k
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Thursday, November 17, 2011
Friday, 11/18/2011
Warm Up: Run
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Tuesday, November 15, 2011
Wednesday, 11/16/2011
Warm up: Choice
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Monday, November 14, 2011
Tuesday, 11/15/2011
Warm up: Run Washburn or row 2k
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Sunday, November 13, 2011
Monday, 11/14/2011
Warm up: Dynamic
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Thursday, November 10, 2011
Friday, 11/11/11
Warm up: choice
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Wednesday, 11/9/2011
Warm up: standard cf warm up
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Monday, November 7, 2011
Tuesday, 11/8/2011
Warm up: Row 2k
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Sunday, November 6, 2011
Thursday, November 3, 2011
Friday, 11/4/2011
Warm up: whatever its freezing!
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Wednesday, November 2, 2011
Tuesday, November 1, 2011
Monday, October 31, 2011
Tuesday, 11/1/11
Warm up: Choice
Strength: power clean heavy touch & go 4 sets 7 reps
WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups
Post power clean weight and reps for each round.
Strength: power clean heavy touch & go 4 sets 7 reps
WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups
Post power clean weight and reps for each round.
Sunday, October 30, 2011
Monday, 10/31/2011
Warm up: choice
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Thursday, October 27, 2011
Friday, 10/28/2011
Warm up: Choice
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Tuesday, October 25, 2011
Wednesday, 10/26/2011
Warm up: dynamic
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
Monday, October 24, 2011
Tuesday, 10/25/2011
Warm up: Run Washburn loop
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Sunday, October 23, 2011
Monday, 10/24/2011
Warm Up: Dynamic
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
Thursday, October 20, 2011
Friday, 10/21/2011
Warm up: run washburn
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Wednesday, 10/19/2011
Warm up: Choice
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Monday, October 17, 2011
Tuesday, 10/18/2011
Warm up: Dynamic
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Sunday, October 16, 2011
Monday, 10/17/2011
Warm up: Run
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Thursday, October 13, 2011
Friday, 10/14/2011
First, if you missed Thursday, do EVA! Otherwise
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Wednesday, October 12, 2011
Thursday, 10/13/2011
Knock knock.....
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Tuesday, October 11, 2011
Monday, October 10, 2011
Tuesday, 10/11/2011
Warm up: Run Washburn loop
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Sunday, October 9, 2011
Monday, 10/10/2011
Warm up: dynamic
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
This weeks schedule
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday, October 4, 2011
Monday, October 3, 2011
Tuesday, 10/4/2011
Warm up: Dynamic
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
Friday, September 30, 2011
Monday, 10/3/2011
Warm up: Run Washburn
Strength: rest
WOD: 3 parts No rest between parts!
Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.
Post double unders completed in part 2 and # of penalties.
Strength: rest
WOD: 3 parts No rest between parts!
Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.
Post double unders completed in part 2 and # of penalties.
Thursday, September 29, 2011
Wednesday, September 28, 2011
Wednesday, 9/28/2011
Warm up: Choice
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Monday, September 26, 2011
Tuesday, 9/27/2011
Warm up: Dynamic
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Sunday, September 25, 2011
Monday, 9/26/2011
Warm up: Run Washburn loop
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Thursday, September 22, 2011
Friday, 9/23/2011
Warm up: Choice
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
Wednesday, September 21, 2011
OIT Baseball is starting
OIT Baseball is starting workouts at the gym again. Starting next week they will be in Monday, Wednesday, and Friday at 6:30am.
Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.
Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.
Thursday, 9/22/2011
Warm up: run washburn loop
Strength: rest
WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.
Post rounds completed and weight of vest if used
Strength: rest
WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.
Post rounds completed and weight of vest if used
Tuesday, September 20, 2011
Monday, September 19, 2011
Tuesday, 9/20/2011
Warm up: Dynamic
Strength: Squat 4 sets 10 reps
WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.
Post overall time with # of burpees and squat weight.
Strength: Squat 4 sets 10 reps
WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.
Post overall time with # of burpees and squat weight.
Sunday, September 18, 2011
Monday, 9/19/2011
Warm up: Run Washburn loop
Strength: bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders
Post bench weight and rounds completed
Strength: bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders
Post bench weight and rounds completed
Thursday, September 15, 2011
Friday, 9/16/2011
Warm up: Choice
Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets
WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups
Post total time and # of burpees
post power clean weights
Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets
WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups
Post total time and # of burpees
post power clean weights
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Wednesday, 9/14/2011
Warm up: Run Washburn loop
Strength: Squat find 1 rep max
WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#
Post squat max and time
Strength: Squat find 1 rep max
WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#
Post squat max and time
Monday, September 12, 2011
Tuesday, 9/13/2011
Warm up: Choice
Strength: Bench find your 1 rep max
WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure
Post bench max and total reps
Strength: Bench find your 1 rep max
WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure
Post bench max and total reps
Sunday, September 11, 2011
Thursday, September 8, 2011
Wednesday, September 7, 2011
Tuesday, September 6, 2011
Wednesday, 9/7/2011
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m
Post bench stats and squat weights and time
Strength: Bench 3 sets 10 reps
WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m
Post bench stats and squat weights and time
Monday, September 5, 2011
Tuesday, 9/6/2011
Warm up: Dynamic
Strength: Rest
WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups
Post time
Strength: Rest
WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups
Post time
Sunday, September 4, 2011
Thursday, September 1, 2011
Friday, 9/2/2011
Warm up: Run Washburn
Strength: built into WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders
Post weight and time
Strength: built into WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders
Post weight and time
Wednesday, August 31, 2011
Thursday, 8/31/2011
Warm up: Run Washburn loop
Strength: Rest
WOD: For time
SQUAT CLEANS 135#/95#
GHD SIT UPS
-10
-50
-8
-40
-6
-30
-4
-20
-2
-10
POST TIME
Strength: Rest
WOD: For time
SQUAT CLEANS 135#/95#
GHD SIT UPS
-10
-50
-8
-40
-6
-30
-4
-20
-2
-10
POST TIME
Tuesday, August 30, 2011
Monday, August 29, 2011
Tuesday, 8/30/2011
Warm up: Dynamic
Strength: Squat 5 sets 5 reps
WOD: AMRAP 20 minutes
-15 Double unders
-15 ghd sit ups
-15 back extensions
Post rounds and squat weight
Strength: Squat 5 sets 5 reps
WOD: AMRAP 20 minutes
-15 Double unders
-15 ghd sit ups
-15 back extensions
Post rounds and squat weight
Thursday, August 25, 2011
Monday, 8/29/2011
Warm Up: Run Washburn Loop
Strength: Bench 5 sets 5 reps. Work up to and find 5 rep max
WOD: 21-15-9
-Box Jumps 30"/24"
-Kettle Swings 70#/55#
-SPRINT 200m
Sprint the 200m NOT jog. Rest if you have to in order to have a good sprint.
Post Bench 5 rep max and time.
Strength: Bench 5 sets 5 reps. Work up to and find 5 rep max
WOD: 21-15-9
-Box Jumps 30"/24"
-Kettle Swings 70#/55#
-SPRINT 200m
Sprint the 200m NOT jog. Rest if you have to in order to have a good sprint.
Post Bench 5 rep max and time.
Friday, 8/26/2011
Warm up: Dynamic
Strength: Squat 5 sets 5 reps. Build up to and find your 5 rep MAX
WOD: 21-15-9
-Hang Power Cleans 135#/95#
-Box Jumps 24"/20"
-Run 400m
Post Squat 5 rep max and Time.
Strength: Squat 5 sets 5 reps. Build up to and find your 5 rep MAX
WOD: 21-15-9
-Hang Power Cleans 135#/95#
-Box Jumps 24"/20"
-Run 400m
Post Squat 5 rep max and Time.
Tuesday, August 23, 2011
Monday, August 22, 2011
Tuesday, 8/23/2011
Warm up: Dynamic
Strength: Squat 5 sets 3 reps
WOD: turn the music up
For 30 minutes
-15 double unders
-5 supine ring pull ups
-10 ball slams
-15 kettle swings 55#/35#
-finish out song with jump rope singles
Start over with next song
Strength: Squat 5 sets 3 reps
WOD: turn the music up
For 30 minutes
-15 double unders
-5 supine ring pull ups
-10 ball slams
-15 kettle swings 55#/35#
-finish out song with jump rope singles
Start over with next song
Sunday, August 21, 2011
Monday, 8/22/2011
Warm up: Run Washburn loop
Strength: Bench 3 sets 10 reps
WOD: 10 unbroken rounds for time
-10 pull ups
-10 true push ups
-10 wall balls 30#/20#
-10 double unders
Post bench stats and time
Strength: Bench 3 sets 10 reps
WOD: 10 unbroken rounds for time
-10 pull ups
-10 true push ups
-10 wall balls 30#/20#
-10 double unders
Post bench stats and time
This weeks scedule
Monday:On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
Thursday, August 18, 2011
Friday, 8/19/2011
Warm Up: Run Washburn Loop
Strength: Built into wod.
WOD: "Not your Grandma's TABATA"
8 Rounds Tabata for each exercise (20 seconds on 10 seconds off)
-135#/95# Bench Press
-135#/95# Back Squat Bar does not come off of back at any time, rest with it on your back. DO NOT RACK IT AT ANY TIME!
-Pull Ups
-135#/95# Dead Lift
-GHD Sit Ups
This will take 20 minutes. 4 Minutes at each exercise.
Keep score for each round of each exercise. Post Total Reps for each exercise and total score!
Strength: Built into wod.
WOD: "Not your Grandma's TABATA"
8 Rounds Tabata for each exercise (20 seconds on 10 seconds off)
-135#/95# Bench Press
-135#/95# Back Squat Bar does not come off of back at any time, rest with it on your back. DO NOT RACK IT AT ANY TIME!
-Pull Ups
-135#/95# Dead Lift
-GHD Sit Ups
This will take 20 minutes. 4 Minutes at each exercise.
Keep score for each round of each exercise. Post Total Reps for each exercise and total score!
Tuesday, August 16, 2011
Wednesday, 8/17/2011
Warm up: Run Washburn loop
Strength: rest
WOD: HERO WOD "WITTMAN"
7 rounds for time
-15 Kettle swings 55#/35#
-15 Power cleans 95#/65#
-15 Box jumps 24"/18"
Post time
Strength: rest
WOD: HERO WOD "WITTMAN"
7 rounds for time
-15 Kettle swings 55#/35#
-15 Power cleans 95#/65#
-15 Box jumps 24"/18"
Post time
Monday, August 15, 2011
Tuesday, 8/16/2011
Warm up: Dynamic
Strength: Squat 3 sets 12 reps
WOD: 3 Rounds for time
-50 meters walking lunge
-100 meters standing broad jump
-200 meter run
Post squat weight and time
Strength: Squat 3 sets 12 reps
WOD: 3 Rounds for time
-50 meters walking lunge
-100 meters standing broad jump
-200 meter run
Post squat weight and time
Sunday, August 14, 2011
Monday, 8/15/2011
Warm up: Run Washburn loop
Strength: Bench 4 sets 7 reps
WOD: AMRAP 15 minutes
-7 supine ring pull ups
-10 double unders
-7 pull ups
-10 double unders
Post bench stats and rounds completed
Strength: Bench 4 sets 7 reps
WOD: AMRAP 15 minutes
-7 supine ring pull ups
-10 double unders
-7 pull ups
-10 double unders
Post bench stats and rounds completed
This weeks scedule
Monday: On
Tuesday: On
Wednesday: On
Thursday: Off
Friday: On
Saturday: On
Sunday: Off
Tuesday: On
Wednesday: On
Thursday: Off
Friday: On
Saturday: On
Sunday: Off
Friday, August 12, 2011
Friday, 8/12/2011
If you missed Thursday you can do todays WOD will or make up Thursday
Warm up: Dynamic
Strength: none
WOD: For time
21-15-9
-ring push ups
-pull ups
-run 400m between each round
Warm up: Dynamic
Strength: none
WOD: For time
21-15-9
-ring push ups
-pull ups
-run 400m between each round
Wednesday, August 10, 2011
Thursday, 8/11/2011
Warm up: Run Washburn loop
Strength: Power cleans 4 sets 5 reps
WOD: AMRAP 20 minutes
-3 Chest to bar pull ups
-5 Clapping push ups
-7 squat box jumps from 12" to 24"/18"
Post power clean weight and rounds completed
Strength: Power cleans 4 sets 5 reps
WOD: AMRAP 20 minutes
-3 Chest to bar pull ups
-5 Clapping push ups
-7 squat box jumps from 12" to 24"/18"
Post power clean weight and rounds completed
Tuesday, August 9, 2011
Wednesday, 8/10/2011
Rest Day!!!
REMEMBER....THIS IS SUPPOSED TO BE HARD!
DONT WISH IT WAS EASIER, WISH YOU WERE BETTER
REMEMBER....THIS IS SUPPOSED TO BE HARD!
DONT WISH IT WAS EASIER, WISH YOU WERE BETTER
Monday, August 8, 2011
Tuesday, 8/9/2011
Todays workout is a tribute to the soldiers that died when their helicopter was shot down in Afghanistan this past weekend. 31 Soldiers, 22 of them US Navy Seals.
22 Exercises 31 reps of each. Get it done and be proud that we have these Men and Women giving their lives for what we hold dear!
Warm up: Get loose and get after it!
WOD: For time complete 31 reps of each of the 22 exercises!
-31 Calorie Row
-31 Jump rope singles
-31 Pull ups
-31 Wall Balls 15#/8#
-31 True Push ups
-31 Walking lunge steps
-31 Kettle Swings 55#/35#
-31 Ball Slams
-31 GHD Sit ups
-31 Back Extensions
-31 Dead Lifts 95#/65#
-31 Knees to Elbows
-31 Box Jumps 20"/12"
-31 Push Press 95#/65#
-31 Air Squats
-31 Meter Farmer Carry 55#/35# Each Hand
-31 Power Cleans 95#/65#
-31 Double Unders
-31 Thrusters 45#/25#
-31 Sledge Hammer Swings Alternating sides each swing
-31 Burpees
-31 Meter Tire Drag
Post Time and Remember the Soldiers!
22 Exercises 31 reps of each. Get it done and be proud that we have these Men and Women giving their lives for what we hold dear!
Warm up: Get loose and get after it!
WOD: For time complete 31 reps of each of the 22 exercises!
-31 Calorie Row
-31 Jump rope singles
-31 Pull ups
-31 Wall Balls 15#/8#
-31 True Push ups
-31 Walking lunge steps
-31 Kettle Swings 55#/35#
-31 Ball Slams
-31 GHD Sit ups
-31 Back Extensions
-31 Dead Lifts 95#/65#
-31 Knees to Elbows
-31 Box Jumps 20"/12"
-31 Push Press 95#/65#
-31 Air Squats
-31 Meter Farmer Carry 55#/35# Each Hand
-31 Power Cleans 95#/65#
-31 Double Unders
-31 Thrusters 45#/25#
-31 Sledge Hammer Swings Alternating sides each swing
-31 Burpees
-31 Meter Tire Drag
Post Time and Remember the Soldiers!
Sunday, August 7, 2011
Monday, 8/8/2011
Warm up: Dynamic
Strength: Dead lift 4 sets 7 reps
WOD: 12 rounds
-sprint 100m
Rest 30 seconds between sprints
Post slowest time and weight for dead lifts
Strength: Dead lift 4 sets 7 reps
WOD: 12 rounds
-sprint 100m
Rest 30 seconds between sprints
Post slowest time and weight for dead lifts
Friday, August 5, 2011
Saturday, 8/6/2011
Allison has met Pukie! (12:45 a.m.)
-Washburn Loop warm up
-WOD:
"Helen"
3 rounds for time of:
Run 400 meters
55#/35# dumbbell X 21 swings
12 Pull-ups
-Washburn Loop warm up
-WOD:
"Helen"
3 rounds for time of:
Run 400 meters
55#/35# dumbbell X 21 swings
12 Pull-ups
Thursday, August 4, 2011
Friday, 8/5/2011
Todays WOD will include strength so there will not be an individual strength workout.
Warm up: Dynamic
WOD: For time:
-row 1600m
2 Rounds
-10 weighted dead hang chin ups
-10 power cleans 185#/125#
Then
-run wasburn loop
Them
-move 5k# men 3k# women 2 reps at a time of squat and push press
Then
-row 1600m
Post total time and weight used for each task.
Warm up: Dynamic
WOD: For time:
-row 1600m
2 Rounds
-10 weighted dead hang chin ups
-10 power cleans 185#/125#
Then
-run wasburn loop
Them
-move 5k# men 3k# women 2 reps at a time of squat and push press
Then
-row 1600m
Post total time and weight used for each task.
Wednesday, August 3, 2011
Tuesday, August 2, 2011
Wednesday, 8/3/2011
Warm up: Run Washburn Loop
Strength: Rest
WOD: 5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds
Post times per round to comments.
Strength: Rest
WOD: 5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds
Post times per round to comments.
Monday, August 1, 2011
Tuesday, 8/2/2011
Warm up: Dynamic
Strength: Squat 3 sets 20 reps
WOD: 9-6-3 for time
-Push jerk 185#/125#
-Dead hang pull ups
Post squat stats and time
Strength: Squat 3 sets 20 reps
WOD: 9-6-3 for time
-Push jerk 185#/125#
-Dead hang pull ups
Post squat stats and time
Sunday, July 31, 2011
Monday, 8/01/2011
Warm up: Run Washburn loop
Strength: Bench 3 sets 10 reps
WOD: For time
-Row 1000m
-50 Thrusters 45#/35#
-40 true push ups
-30 kettle swings 55#/35#
-20 burpees
-10 pull ups
-Row 1000m
Post bench stats and time
Strength: Bench 3 sets 10 reps
WOD: For time
-Row 1000m
-50 Thrusters 45#/35#
-40 true push ups
-30 kettle swings 55#/35#
-20 burpees
-10 pull ups
-Row 1000m
Post bench stats and time
This weeks scedule
Monday: On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.
Friday, July 29, 2011
Thursday, July 28, 2011
Friday, 7/29/2011
Warm up: Dynamic
Strength: rest
WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees
Post.time
Strength: rest
WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees
Post.time
Tuesday, July 26, 2011
Wednesday, 7/27/2011
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups
Post time and bench stats
Strength: Bench 3 sets 10 reps
WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups
Post time and bench stats
Tuesday, 7/26/2011
Warm up: Run
Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets
WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.
Post time
Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets
WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.
Post time
Sunday, July 24, 2011
Monday, 7/25/2011
Warm up: Dynamic
Strength: rest
WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS
POST TIME
Strength: rest
WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS
POST TIME
Friday, July 22, 2011
Thursday, July 21, 2011
Friday, 7/22/2011
Warm up: Dynamic
Strength: Bench 5 sets 5 reps
WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds
Post bench stats and # rounds completed
Strength: Bench 5 sets 5 reps
WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds
Post bench stats and # rounds completed
Wednesday, July 20, 2011
Thursday, 7/21/2011
Warm up: Run Washburn loop
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge 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
POST Time to board
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge 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
POST Time to board
Tuesday, July 19, 2011
Monday, July 18, 2011
Tuesday, 7/19/2011
Warm up: Choice run, row, or dynamic
Strength: Dead lift 5 sets 5 reps
WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups
Post dead lift stats and reps completed.
Strength: Dead lift 5 sets 5 reps
WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups
Post dead lift stats and reps completed.
This Weeks Schedule
Monday: On
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day
Sunday, July 17, 2011
Monday, 7/18/2011
Warm up: Run 1.25 miles. Washburn loop
Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups
WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders
Post bench and pull up #' by round and time for WOD
Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups
WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders
Post bench and pull up #' by round and time for WOD
Friday, July 15, 2011
Saturday, 7/16/2011
Team or Partner Wod. Will be posted on the board at the gym. Workout will start at 7:30 so be there a little before!
Thursday, July 14, 2011
Friday, 7/15/2011
Warm up: Dynamic
Strength: "Grace" 30 clean and jerks for time. 135#/95#
WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time
Post time for Grace and for runs
Strength: "Grace" 30 clean and jerks for time. 135#/95#
WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time
Post time for Grace and for runs
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Wednesday, 7/13/2011
Warm up:Dynamic
Strength: Bench 3 sets 10 reps
WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders
Post bench stats and rounds completed
Strength: Bench 3 sets 10 reps
WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders
Post bench stats and rounds completed
Monday, July 11, 2011
Tuesday, 7/12/2011
Warm up: Choice
Strength: none
WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions
Strength: none
WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions
Sunday, July 10, 2011
Monday, 7/11/2011
Warm up: Run 1 mile
Strength: Press 3 sets 10 reps
WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"
Post press weight and time.
Friday, July 8, 2011
Saturday, 7/9/2011
Group WOD will be posted on the board at the gym. Final details will depend on how many people are there
Wod will start at 7:30
Wod will start at 7:30
Thursday, July 7, 2011
Friday, 7/8/2011
Warm up: Dynamic
Strength: Squats 3 sets 20 reps
WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.
Post squat stats and times for each round.
Strength: Squats 3 sets 20 reps
WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.
Post squat stats and times for each round.
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Wednesday, 7/6/2011
Warm up: 1.5 mile run
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#
Post bench stats and rounds completed.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#
Post bench stats and rounds completed.
Monday, July 4, 2011
Tuesday, 7/5/2011
Warm up:Run
Strength: rest
WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.
Strength: rest
WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.
Saturday, July 2, 2011
Thursday, June 30, 2011
Friday, 7/1/2011
Warm up: Run 1 mile
Strength: Good mornings 3 sets 7 reps
WOD: AMRAP 5 minutes
-5 Squat clean & jerks 135#/95#
-10 ring dips
Rest 3 minutes
AMRAP 5 minutes
-10 dead lifts 135#/95#
-10 Double unders
Post rounds for each.
Strength: Good mornings 3 sets 7 reps
WOD: AMRAP 5 minutes
-5 Squat clean & jerks 135#/95#
-10 ring dips
Rest 3 minutes
AMRAP 5 minutes
-10 dead lifts 135#/95#
-10 Double unders
Post rounds for each.
Monday, June 27, 2011
This Weeks Schedule
Monday: On
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off
Tuesday, 6/28/2011
Warm Up: Dynamic
Strength: Power Clean 3 sets 10 reps
WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m
Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!
Strength: Power Clean 3 sets 10 reps
WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m
Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!
Monday, 6/27/2011
Warm up: run 1.5 miles
Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.
WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
Then
-run 800m
Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.
WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
Then
-run 800m
Saturday, June 25, 2011
Friday, June 24, 2011
Friday, 6/24/2011
Warm up:run run
Strength: bench 5 sets 5 reps
WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups
Post time
Strength: bench 5 sets 5 reps
WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups
Post time
Thursday, June 23, 2011
Thursday, 6/23/2011
Warm up:run Dynamic
Strength: Front squat 4 sets 10 reps
WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m
Post time
Strength: Front squat 4 sets 10 reps
WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m
Post time
Tuesday, June 21, 2011
Monday, June 20, 2011
Tuesday, 6/21/2011
Warm up: choice
Strength: Bench 4 sets 10 reps
WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups
This is supposed to be heavy so don't scale more than absolutely necessary.
Post rounds completed and weight used.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups
This is supposed to be heavy so don't scale more than absolutely necessary.
Post rounds completed and weight used.
Sunday, June 19, 2011
Monday, 6/20/2011
Warm up: run 1 mile
Strength: Sumo dead lift 3 sets 10 reps
WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.
Post time and weight.
Strength: Sumo dead lift 3 sets 10 reps
WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.
Post time and weight.
Friday, June 17, 2011
Friday, 6/17/2011
Warm up: run or row
Strength: Press. 3 sets 10 reps
WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12
Post time
Strength: Press. 3 sets 10 reps
WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12
Post time
Thursday, June 16, 2011
Wednesday, June 15, 2011
Wednesday, 6/15/2011
Warm up: Run 1 mil
Strength: Dead lift 4 sets 5 reps
WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m
Post time
Strength: Dead lift 4 sets 5 reps
WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m
Post time
Monday, June 13, 2011
Tuesday, 6/14/2011
Warm up: Dynamic
Strength: Bench 7 sets 3 reps
WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds
Post total # of power cleans
Strength: Bench 7 sets 3 reps
WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds
Post total # of power cleans
This Weeks Schedule
Monday: Work Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Friday, June 10, 2011
Saturday, 6/11/2011
Warm up: Dynamic
Strength: Rest
WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30
Strength: Rest
WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30
Friday, 6/10/11
Warm up: Run 2 miles
Strength: Bench 3 sets 12 reps
WOD: For time
3 rounds: backpedal 20m plant and sprint back
Then
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
Then
3 rounds: backpedal20m plant and sprint back.
Strength: Bench 3 sets 12 reps
WOD: For time
3 rounds: backpedal 20m plant and sprint back
Then
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
Then
3 rounds: backpedal20m plant and sprint back.
Wednesday, June 8, 2011
Thursday, 6/9/2011
Warm up: Dynamic
Strength: Power Clean 4 sets 7 reps
WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)
Post power clean weight and # of rounds completed.
Strength: Power Clean 4 sets 7 reps
WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)
Post power clean weight and # of rounds completed.
Tuesday, June 7, 2011
Tuesday, 6/7/2011
Warm up: run 1 mile
Strength: Front squat 4 sets 7 reps
WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters
Post weight and time.
Strength: Front squat 4 sets 7 reps
WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters
Post weight and time.
Monday, June 6, 2011
OIT National Champs In Alabama
These girls got after it at CrossFit APE, and now they are National Champs! Coincidence??? I think not!
This Weeks Schedule
Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day
Sunday, June 5, 2011
Monday, 6/6/2011
Warm up: Dynamic go off the sheet at the gym
Strength: Bench 5 sets 5 reps
WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups
Post time and weight for bench.
Strength: Bench 5 sets 5 reps
WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups
Post time and weight for bench.
Friday, June 3, 2011
SATURDAY, 6/4/2011
DYNAMIC AND PLYOMETRIC CLASS!
Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!
Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!
Thursday, June 2, 2011
Friday, 6/3/2011
Warm up: Run 1 to 2 miles
Strength: rest
WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.
Post time and weight used for bench.
Strength: rest
WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.
Post time and weight used for bench.
Wednesday, June 1, 2011
Tuesday, May 31, 2011
Wednesday, 6/1/2011
Warm up: 10 minutes plyo work
Strength: dead lift 3 sets 10 reps
WOD: FOR TIME
21-18-15-12-9-6-3
-Front squat 155#/105#
-Double unders
Post time and dead lift weight.
Strength: dead lift 3 sets 10 reps
WOD: FOR TIME
21-18-15-12-9-6-3
-Front squat 155#/105#
-Double unders
Post time and dead lift weight.
Monday, May 30, 2011
Tuesday, 5/31/2011
Warm up: Run 1 mile
Strength: Bench 3 sets 12 reps
WOD: 21-18-15-12-9-6-3
-Hang power clean 135#/95#
-Knees to elbows
-Box jumps 24"/18"
Post weight for bench and time for wod.
Strength: Bench 3 sets 12 reps
WOD: 21-18-15-12-9-6-3
-Hang power clean 135#/95#
-Knees to elbows
-Box jumps 24"/18"
Post weight for bench and time for wod.
Thursday, May 26, 2011
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Wednesday, 5/25/2011
Warm up: Row or Run 1 mile
Strength: Rest
Wod: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135/65lbs. After a minute do
5 Ring Pull-ups
10 Push-ups
Then another minute of back squats, followed by the pull-ups and push-ups. keep this sequence going until you reach 100 back squats.
Post time and # of rounds
Strength: Rest
Wod: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135/65lbs. After a minute do
5 Ring Pull-ups
10 Push-ups
Then another minute of back squats, followed by the pull-ups and push-ups. keep this sequence going until you reach 100 back squats.
Post time and # of rounds
Monday, May 23, 2011
Tuesday, 5/24/2011
Warm up: Dynamic
Strength: Power Clean 3 sets 10 reps
WOD: For time:
-Run 400
-21 pull-ups & push-ups
-Run 400
-15 pull-ups & push-ups
-Run 400
-9 pull-ups & push-ups
Post time and power clean weight!
Strength: Power Clean 3 sets 10 reps
WOD: For time:
-Run 400
-21 pull-ups & push-ups
-Run 400
-15 pull-ups & push-ups
-Run 400
-9 pull-ups & push-ups
Post time and power clean weight!
We are back and still alive!
We are back and alive (but barely moving) from the Iron Owl Challenge! It was a blast and the four of us did pretty well as a team! Great challenge for building team work. Sorry for not getting a wod posted for Monday. Was fairly out of it yesterday! But back to business now, so we will see you all in the gym!
Friday, May 20, 2011
Saturday, 5/21/2011
Warm up: Dynamic
Strength: Rest
WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood (55#/35#)
Strength: Rest
WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood (55#/35#)
Thursday, May 19, 2011
Friday, 5/20/2011
Warm up: Row 1k
Strength: rest
WOD: 3 rounds for time
-25 squat jumps to box
-25 ball slams
-25 walking lunge steps
Strength: rest
WOD: 3 rounds for time
-25 squat jumps to box
-25 ball slams
-25 walking lunge steps
First annual "Iron Owl" this weekend. Jake, Jason, Ruban and Peter are entered as Team Crossfit APE
Iron Owl Challenge
1st Annual Iron Owl Challenge
Who: OIT Veterans’ Association and the Oregon ARMY National Guard are hosting 4 pre-registered teams that consist of 4 people per team.
What: A 36hr Physical/Mental challenge that consists of military based events that include:
• Physical Fitness Tests (PFT)
• Swimming in pool with gear
• Military zodiac boats
• Land Navigation course
• Shooting range (Sportsman’s Park)
• And much more!
When: Friday, May 20th (11:00pm) – Sunday 22nd
Where:
•Starts at OIT Pool Saturday 6:30am – 12:00pm
---then, out to---
•Topsy Park area (see map attached)(approx 1:00pm)
•Sportsman’s Park area (600yrd range)(Sunday, 7:30am)
Sponsors: High Desert Promotions, Les Schwab, Sportsman’s Park, Klamath Falls Dive Rescue, Klamath Falls Sheriff Marine Patrol, Leatherneck Club, OIT’s ASOIT, and individual donors.
1st Annual Iron Owl Challenge
Who: OIT Veterans’ Association and the Oregon ARMY National Guard are hosting 4 pre-registered teams that consist of 4 people per team.
What: A 36hr Physical/Mental challenge that consists of military based events that include:
• Physical Fitness Tests (PFT)
• Swimming in pool with gear
• Military zodiac boats
• Land Navigation course
• Shooting range (Sportsman’s Park)
• And much more!
When: Friday, May 20th (11:00pm) – Sunday 22nd
Where:
•Starts at OIT Pool Saturday 6:30am – 12:00pm
---then, out to---
•Topsy Park area (see map attached)(approx 1:00pm)
•Sportsman’s Park area (600yrd range)(Sunday, 7:30am)
Sponsors: High Desert Promotions, Les Schwab, Sportsman’s Park, Klamath Falls Dive Rescue, Klamath Falls Sheriff Marine Patrol, Leatherneck Club, OIT’s ASOIT, and individual donors.
Staying in the fight part one (of six.) Good info read!
Staying in the Fight - Part 1
April 8, 2011
Mark Divine, Founder, SEALFIT
What separates survivors from quitters in extreme challenges? When you look at the tactics used by successful SEALs, SEALFIT graduates, Ultra Endurance athletes and survivors of natural disasters, they are surprisingly similar.
In the case of BUD/s selection or SEALFIT Kokoro camp, the option to quit means that you get a blanket and cup of coffee. However you must then deal with the long-term pain of regret. In the event of a firefight, accident or disaster, the stakes are much higher - life or death. Quitting is simply not an option there.
So how can you learn to treat every worthy obstacle with the same “hair on fire” intensity as the life and death ones? The answer to this question is the holy grail of Mental Toughness research. How can we train ourselves to make both minor and serious decisions with the same clarity and strength as when we are strong, but in our weakest moments? A single bad decision, made in a moment of weakness, can have disastrous consequences.
Here are some tactics we teach at SEALFIT to help stay motivated, clear-headed and in control of our decisions, so we can stay in the fight when it gets really shitty.
Never give up on yourself. Quitting is simply NOT an option
Pain is temporary, quitting is forever. Whether it is the pain of seeing a long, complex project through to fruition, or the pain of getting through 50+ hours of hard core physical training, simply removing the quit option is the first step to ensuring victory.
Ultra Runner and SEALFIT coach Scott Morgan encourages us to endure through our darkest moments and hold off on making serious decisions at night, when things are at their most difficult in a race. Wait until the warming rays of sunlight peek above the horizon! Never giving up means that you permanently remove “quit” from your vocabulary, and do what is necessary (morally speaking) to survive (or accomplish a really difficult task).
Examples of those who did what was necessary to get the job done include:
· Marcus Luttrell, the “lone survivor” SEAL who fought his way out of what most would consider a no-win situation, outnumbered and outgunned 100 to 1. He beat the odds through shear tenacity, mental toughness and not ever quitting.
· Aron Ralston sawed his arm off to survive after he getting it trapped beneath a boulder. Would you?
· The Apollo 13 crew never gave up, even when everyone was gearing up for the inevitable news that the moon mission was lost in space. Through intense focus, creativity and never giving up in the bleakest of circumstances, they were able to navigate their tin can of a spaceship back to Earth. Really amazing!
On the other end of the spectrum is a peer of mine at Officer Candidate School named Bush. He was as gung-ho of a SEAL candidate as any who could “out-PT” me on any day. Yet Bush quit during our very first PT of BUD/s! Wow, I could not believe my eyes. “I just can’t do it” he said.
“What do you mean? We have been doing this every day for that last 4 months!” Still he quit. He left a back door open which he literally ran through at the first sign of serious hardship.
You must be like Luttrell, Ralston and the Apollo 13 crew, not like Bush. Close all doors to quitting. Remove it as an option. Never give up until you succeed, or die trying.
20X Factor: you are capable of 20 times more than you think you are
During Hell Week I heard this quote from an instructor. It stuck, and sure enough, by Thursday of Hell Week I was actually getting stronger and having fun. Most of my class had quit. What was going on? Once the mind accepted the new circumstances, it adapted and started to work with it.
I found myself enjoying the humor of the crazy instructor staff, and I was astounded how my body, despite 100 hours of no sleep and non-stop training, was getting stronger (though I admit there were moments of delirium as my mind struggled to deal with the lack of sleep).
Bottom line, this is the same experience ultra-runners and those who do extreme events have – a break down, then building back up as the body and mind adapt to the new, harsh reality of the circumstances. Through this you learn that you are truly capable of at least 20 times more than you previously thought. You undergo a psychological and physiological paradigm shift. After this experience, anything less than Hell Week looked easy. Our SEALFIT Kokoro camp is built upon this same concept. Don’t accept your self-imposed limitations. Dare to discover what you can truly accomplish!
April 8, 2011
Mark Divine, Founder, SEALFIT
What separates survivors from quitters in extreme challenges? When you look at the tactics used by successful SEALs, SEALFIT graduates, Ultra Endurance athletes and survivors of natural disasters, they are surprisingly similar.
In the case of BUD/s selection or SEALFIT Kokoro camp, the option to quit means that you get a blanket and cup of coffee. However you must then deal with the long-term pain of regret. In the event of a firefight, accident or disaster, the stakes are much higher - life or death. Quitting is simply not an option there.
So how can you learn to treat every worthy obstacle with the same “hair on fire” intensity as the life and death ones? The answer to this question is the holy grail of Mental Toughness research. How can we train ourselves to make both minor and serious decisions with the same clarity and strength as when we are strong, but in our weakest moments? A single bad decision, made in a moment of weakness, can have disastrous consequences.
Here are some tactics we teach at SEALFIT to help stay motivated, clear-headed and in control of our decisions, so we can stay in the fight when it gets really shitty.
Never give up on yourself. Quitting is simply NOT an option
Pain is temporary, quitting is forever. Whether it is the pain of seeing a long, complex project through to fruition, or the pain of getting through 50+ hours of hard core physical training, simply removing the quit option is the first step to ensuring victory.
Ultra Runner and SEALFIT coach Scott Morgan encourages us to endure through our darkest moments and hold off on making serious decisions at night, when things are at their most difficult in a race. Wait until the warming rays of sunlight peek above the horizon! Never giving up means that you permanently remove “quit” from your vocabulary, and do what is necessary (morally speaking) to survive (or accomplish a really difficult task).
Examples of those who did what was necessary to get the job done include:
· Marcus Luttrell, the “lone survivor” SEAL who fought his way out of what most would consider a no-win situation, outnumbered and outgunned 100 to 1. He beat the odds through shear tenacity, mental toughness and not ever quitting.
· Aron Ralston sawed his arm off to survive after he getting it trapped beneath a boulder. Would you?
· The Apollo 13 crew never gave up, even when everyone was gearing up for the inevitable news that the moon mission was lost in space. Through intense focus, creativity and never giving up in the bleakest of circumstances, they were able to navigate their tin can of a spaceship back to Earth. Really amazing!
On the other end of the spectrum is a peer of mine at Officer Candidate School named Bush. He was as gung-ho of a SEAL candidate as any who could “out-PT” me on any day. Yet Bush quit during our very first PT of BUD/s! Wow, I could not believe my eyes. “I just can’t do it” he said.
“What do you mean? We have been doing this every day for that last 4 months!” Still he quit. He left a back door open which he literally ran through at the first sign of serious hardship.
You must be like Luttrell, Ralston and the Apollo 13 crew, not like Bush. Close all doors to quitting. Remove it as an option. Never give up until you succeed, or die trying.
20X Factor: you are capable of 20 times more than you think you are
During Hell Week I heard this quote from an instructor. It stuck, and sure enough, by Thursday of Hell Week I was actually getting stronger and having fun. Most of my class had quit. What was going on? Once the mind accepted the new circumstances, it adapted and started to work with it.
I found myself enjoying the humor of the crazy instructor staff, and I was astounded how my body, despite 100 hours of no sleep and non-stop training, was getting stronger (though I admit there were moments of delirium as my mind struggled to deal with the lack of sleep).
Bottom line, this is the same experience ultra-runners and those who do extreme events have – a break down, then building back up as the body and mind adapt to the new, harsh reality of the circumstances. Through this you learn that you are truly capable of at least 20 times more than you previously thought. You undergo a psychological and physiological paradigm shift. After this experience, anything less than Hell Week looked easy. Our SEALFIT Kokoro camp is built upon this same concept. Don’t accept your self-imposed limitations. Dare to discover what you can truly accomplish!
Wednesday, May 18, 2011
Tuesday, May 17, 2011
Monday, May 16, 2011
Tuesday 5/17/2011
Warm up: Dynamic
Strength: Rest
WOD: PFT
-Run 2 miles
-Amrap sit ups
-Amrap push ups
-Amrap strict pull ups
Strength: Rest
WOD: PFT
-Run 2 miles
-Amrap sit ups
-Amrap push ups
-Amrap strict pull ups
Sunday, May 15, 2011
This Weeks Schedule
Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Monday, 5/16/2011
Warm Up: Run 1.5 Miles
Strength: Work on Dips 10 minutes
WOD: 3 Rounds for time
-6 Knees to Elbows
-20 Wall Balls
-6 Hand Stand Push Ups
-12 Power Cleans 135#/95#
Post time to comments.
Strength: Work on Dips 10 minutes
WOD: 3 Rounds for time
-6 Knees to Elbows
-20 Wall Balls
-6 Hand Stand Push Ups
-12 Power Cleans 135#/95#
Post time to comments.
Friday, May 13, 2011
Saturday, 5/14/2011
Pete is putting on a Group WOD at moore park!
If you can't make it and come to the gym, there will be a wod posted on the white board!
If you can't make it and come to the gym, there will be a wod posted on the white board!
05/14/11 Saturday Moore Park Boot & Utes Run
Meet at the upper Link River Trail Head (off of Lakeshore Drive, just past the Link River bridge) at 7:30 am. We'll kick off as soon as everyone is ready.
-If you have them, wear boots and sweat pants (boots and utes.)
-The trail will be well marked (flagged.) Details will be given Saturday morning.
-Along the way you will be playing Trivial Pursuit, at stations. If you get the question right, no penalty. Wrong, a penalty, until you get the correct answer. Bring your brain!
-The run is about six miles long, through back country and is single track.
-BBQ at the York's after......at about 4:30 pm. If you come to the Q, please bring a Paleo side dish. If you want booze, BYOB.
-If you have them, wear boots and sweat pants (boots and utes.)
-The trail will be well marked (flagged.) Details will be given Saturday morning.
-Along the way you will be playing Trivial Pursuit, at stations. If you get the question right, no penalty. Wrong, a penalty, until you get the correct answer. Bring your brain!
-The run is about six miles long, through back country and is single track.
-BBQ at the York's after......at about 4:30 pm. If you come to the Q, please bring a Paleo side dish. If you want booze, BYOB.
Friday, 5/13/2011
There were technical difficulties with the site last night, and I could not get the workout posted. There is a couple on the whiteboard at the gym to choose from!
Thursdays workout was also deleted from the site. If you need to see it again, post a comment here!
Thursdays workout was also deleted from the site. If you need to see it again, post a comment here!
Wednesday, May 11, 2011
Monday, May 9, 2011
Saturday's WOD at Moore Park-Boots and Utes (boots and long pants/sweats)
Meet at the upper Link River Trailhead parking lot at 7:30 a.m., we will start the run at 8:00ish (or as soon as we are ready to go.)
This will be a cross counrty, timed, single track run with "stuff" throughout the run. If you have them, wear your military/hiking type boots and military utility type/sweat pants
The course will be pre marked so the super fast will hit the "stuff" first.
A BBQ lunch at the York's after the event. Please bring a side (Paleo) dish. Please sign up at the gym, so I know who will be there.
This will be a cross counrty, timed, single track run with "stuff" throughout the run. If you have them, wear your military/hiking type boots and military utility type/sweat pants
The course will be pre marked so the super fast will hit the "stuff" first.
A BBQ lunch at the York's after the event. Please bring a side (Paleo) dish. Please sign up at the gym, so I know who will be there.
Tuesday, 5/10/2011
Warm up: Dynamic with Jump Rope Work
Strength: Rest
WOD: AMRAP 12 Minutes
-sets of 5 Body Wt Squat
Rest 5 minutes
AMRAP 6 Minutes
Sets of 2 Weighted Pull Ups
Rest 3 minutes
AMRAP 1 minute
155#/105# Any way floor to overhead.
Post sets completed and weight used for each exercise.
Strength: Rest
WOD: AMRAP 12 Minutes
-sets of 5 Body Wt Squat
Rest 5 minutes
AMRAP 6 Minutes
Sets of 2 Weighted Pull Ups
Rest 3 minutes
AMRAP 1 minute
155#/105# Any way floor to overhead.
Post sets completed and weight used for each exercise.
Sunday, May 8, 2011
Monday, 5/9/2011
Warm up: Run 1.5 miles
Strength: Bench 3 sets 12 reps
WOD: AMRAP 20 MINUTES
-8 Power cleans 115/75
-8 wall balls
-8 knees to elbows
Post weight for bench and # of rounds completed.
Strength: Bench 3 sets 12 reps
WOD: AMRAP 20 MINUTES
-8 Power cleans 115/75
-8 wall balls
-8 knees to elbows
Post weight for bench and # of rounds completed.
Friday, May 6, 2011
Thursday, May 5, 2011
Friday, 5/6/2011
Warm up: Run 1 mile
Strength: Rest
WOD: 5 rounds of:
-1 power clean
-2 push press
-1 front squat
-1 thruster
Rest 90 seconds between rounds
Then
5 100m sprints
Rest is walk back to starting point.
Post weight used for wod.
Strength: Rest
WOD: 5 rounds of:
-1 power clean
-2 push press
-1 front squat
-1 thruster
Rest 90 seconds between rounds
Then
5 100m sprints
Rest is walk back to starting point.
Post weight used for wod.
Tuesday, May 3, 2011
Wednesday, 5/4/2011
Warm up: Run 1.5 miles
Strength: Squat 4 sets 7 reps
WOD: 3 ROUNDS
AMRAP 135# BENCH PRESS
REST 10 Seconds
AMRAP PULL UPS
Rest 2 minutes between rounds.
Strength: Squat 4 sets 7 reps
WOD: 3 ROUNDS
AMRAP 135# BENCH PRESS
REST 10 Seconds
AMRAP PULL UPS
Rest 2 minutes between rounds.
Monday, May 2, 2011
Tuesday, 5/3/2011
Warm up: Row 1k
Strength: bench 3 sets 12 reps
Wod: AMRAP 8 MINUTES
-7 THRUSTERS 40# DUMBBELLS
-7 BALL SLAMS
Strength: bench 3 sets 12 reps
Wod: AMRAP 8 MINUTES
-7 THRUSTERS 40# DUMBBELLS
-7 BALL SLAMS
Sunday, May 1, 2011
Monday, 5/2/2011
Warm up: Run 1.5 miles
Strength: Power Clean 4 sets 10 reps
WOD: FOR 20 Minutes
Keep of track of all reps
-Max Rep Pull Ups or Chin Ups (try for chest to bar)
-Max Rep Push Ups (Box push ups or use plates)
-Max Rep Air Squats (Use a ball or other target for depth)
Start with pull ups, once you come off the bar, start push ups, once you reach failure on push ups, move to air squats. Score will be total reps for each movement at the end of 20 minutes.
Strength: Power Clean 4 sets 10 reps
WOD: FOR 20 Minutes
Keep of track of all reps
-Max Rep Pull Ups or Chin Ups (try for chest to bar)
-Max Rep Push Ups (Box push ups or use plates)
-Max Rep Air Squats (Use a ball or other target for depth)
Start with pull ups, once you come off the bar, start push ups, once you reach failure on push ups, move to air squats. Score will be total reps for each movement at the end of 20 minutes.
BIN LADEN IS DEAD!
GOD BLESS ALL OF OUR SOLDIERS AND EVERYONE WHO HAD A HAND IN SENDING BIN LADEN TO HELL! TRULY A GREAT DAY!
Friday, April 29, 2011
Thursday, April 28, 2011
Friday, 4/29/2011
Warm up: Dynamic
Strength: Rest
WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#
Post number of rounds completed.
Strength: Rest
WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#
Post number of rounds completed.
Wednesday, April 27, 2011
Wednesday, 4/27/2011
Warm up: Dynamic
Strength: Rest
WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats
Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips
Post # Rounds completed.
Strength: Rest
WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats
Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips
Post # Rounds completed.
Monday, April 25, 2011
Tuesday, 4/26/2011
Warm up: Row 2K
Strength: Dead lift 3 sets 20 reps
WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge
Post weight for dead lift and time.
Strength: Dead lift 3 sets 20 reps
WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge
Post weight for dead lift and time.
Sunday, April 24, 2011
Monday, 4/25/2011
Warm up: Run 1 mile
Strength: Bench 4 sets 10 reps
WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders
Post bench weight and rounds completed.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders
Post bench weight and rounds completed.
Friday, April 22, 2011
Saturday, 4/23/2011
Warm up: Row 1k
Strength: Squat 3 sets 10 reps
WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams
Post squat weight and rounds completed.
Strength: Squat 3 sets 10 reps
WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams
Post squat weight and rounds completed.
Wednesday, April 20, 2011
Thursday, 4/21/2011
Warm up: Run 1.5 miles
Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.
WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#
Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.
WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#
Monday, April 18, 2011
Tuesday, 4/19/2011
Warm up: Dynamic
Strength: Rest
WOD: Hero wod, "COLLIN"
Six rounds of:
* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps
Post time!
Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Strength: Rest
WOD: Hero wod, "COLLIN"
Six rounds of:
* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps
Post time!
Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Sunday, April 17, 2011
Monday, 4/18/2011
Warm up: run 1.5 miles
Strength: Bench 3 sets 20 reps
WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.
Post bench weight and time.
Strength: Bench 3 sets 20 reps
WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.
Post bench weight and time.
Friday, April 15, 2011
Thursday, April 14, 2011
Friday, 4/15/2011
Warm up: Run 1 mile
Strength: Thrusters 4 sets 7 reps
WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions
Strength: Thrusters 4 sets 7 reps
WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions
Wednesday, April 13, 2011
Tuesday, April 12, 2011
Wednesday, 4/13/2011
Warm up: Jump rope work
Strength: Rest
WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile
Strength: Rest
WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile
Monday, April 11, 2011
Tuesday, 4/12/2011
Warm up: Dynamic
Strength: Bench 4 sets 10 reps
WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75
Post bench and time.
Strength: Bench 4 sets 10 reps
WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75
Post bench and time.
Sunday, April 10, 2011
Monday, 4/11/2011
Warm up: Row 2k
Strength: Staight leg dead lift 3 sets 10 reps
WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups
Post weight for deads and time.
Strength: Staight leg dead lift 3 sets 10 reps
WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups
Post weight for deads and time.
Friday, April 8, 2011
Saturday, 4/9/2011
Warm up: stretch, dynamic and static
Strength: Rest
WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups
Strength: Rest
WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups
Thursday, April 7, 2011
Friday, 4/8/2011
Warm up: Choice
Strength: Power clean 3 sets 10 reps
WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees
Strength: Power clean 3 sets 10 reps
WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Wednesday, 4/6/2011
Warm up: Dynamic
Strength: Squat 3 sets 12 reps
WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups
Strength: Squat 3 sets 12 reps
WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups
Monday, April 4, 2011
Tuesday, 4/5/2011
Warm Up: Run 1.5 miles
Strength: Rest
WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps
Post rounds completed!
Strength: Rest
WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps
Post rounds completed!
Sunday, April 3, 2011
Monday, 4/4/2011
Warm up: Choice
Strength: Bench 3 sets 15 reps
WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups
Post weight for bench and total reps and rounds completed.
Strength: Bench 3 sets 15 reps
WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups
Post weight for bench and total reps and rounds completed.
Saturday, April 2, 2011
Friday, April 1, 2011
Thursday, March 31, 2011
Friday, 4/1/2011
Warm up: Choice
Strength: rest
WOD: TABATA
-Pull ups
-Push ups
-Sit ups
-Squats
Post total reps.
Strength: rest
WOD: TABATA
-Pull ups
-Push ups
-Sit ups
-Squats
Post total reps.
Tuesday, March 29, 2011
Wednesday, 3/30/2011
Warm up: Dynamic 10 minutes minimum
Strength: Rest
WOD: TABATA Intervals Run 2 miles or Row 3k
-20 seconds on 10 seconds off
-only cover distance for 20 seconds
-10 second rest is stationary
Post total time for WOD.
Strength: Rest
WOD: TABATA Intervals Run 2 miles or Row 3k
-20 seconds on 10 seconds off
-only cover distance for 20 seconds
-10 second rest is stationary
Post total time for WOD.
Monday, March 28, 2011
Tuesday, 3/29/2011
Warm Up: Dynamic
Strength: 90% of 1 rep max Dead Lift
-2 Reps Every 90 Seconds for 10 Rounds
WOD: "The Flight Simulator" FOR TIME
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UNBROKEN Double Unders
Rx for this workout, is each set of double unders unbroken. Post which sets you are able to get unbroken.
There is NO substitution for double unders. If you have to do them one at a time then fight through it. This is the only way you will get better at double unders.
Post Dead lift weight, time and rounds unbroken!
Strength: 90% of 1 rep max Dead Lift
-2 Reps Every 90 Seconds for 10 Rounds
WOD: "The Flight Simulator" FOR TIME
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UNBROKEN Double Unders
Rx for this workout, is each set of double unders unbroken. Post which sets you are able to get unbroken.
There is NO substitution for double unders. If you have to do them one at a time then fight through it. This is the only way you will get better at double unders.
Post Dead lift weight, time and rounds unbroken!
Sunday, March 27, 2011
Saturday, March 26, 2011
Saturday, 3/26/2011
Warm up: Choice
Strength: Rest
WOD: "LYNN" 5 rounds not for time
-Max Reps Body Weight Bench
-Max Reps Pull Ups
Rest as needed between efforts.
Post reps for each round!
Strength: Rest
WOD: "LYNN" 5 rounds not for time
-Max Reps Body Weight Bench
-Max Reps Pull Ups
Rest as needed between efforts.
Post reps for each round!
Thursday, March 24, 2011
Friday, 3/25/2011
Warm up: Choice
Strength: Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up
WOD: For time:
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
Post Squat weight and time.
Strength: Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up
WOD: For time:
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
Post Squat weight and time.
Wednesday, March 23, 2011
Thursday, 3/24/2011
Warm up: Run, Bike, or Row for 10 minutes
Strength: 75% Body Wt Power Clean
10-9-8-7-6-5-4-3-2-1
not for time, but keep a good pace
should give you a good idea on where you stand for "Linda"
WOD: AMRAP 15 minutes
-12 Double Unders
-9 Push Ups
-6 Pull Ups
Post notes on power clean and # of rounds completed!
Strength: 75% Body Wt Power Clean
10-9-8-7-6-5-4-3-2-1
not for time, but keep a good pace
should give you a good idea on where you stand for "Linda"
WOD: AMRAP 15 minutes
-12 Double Unders
-9 Push Ups
-6 Pull Ups
Post notes on power clean and # of rounds completed!
Friday, March 18, 2011
Tuesday, 3/22/2011
Warm up: Run 1.5 miles
Strength: 1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: FOR TIME:
-Row 1000m
Then
-20-15-10-5
-Wall Balls
-Kettle Swings 70#/55#
-GHD Sit Ups
-Row 1000m
Post info for dead lift and Time.
Strength: 1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: FOR TIME:
-Row 1000m
Then
-20-15-10-5
-Wall Balls
-Kettle Swings 70#/55#
-GHD Sit Ups
-Row 1000m
Post info for dead lift and Time.
Monday, 3/21/2011
Warm Up: Row 2k
Strength: Body weight Bench 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: "Cindy's backwoods cousin"
AMRAP 20 minutes
-5 Burpees
-10 Double Unders
-15 Back Extensions
Post info for Bench, and # of rounds completed.
Strength: Body weight Bench 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: "Cindy's backwoods cousin"
AMRAP 20 minutes
-5 Burpees
-10 Double Unders
-15 Back Extensions
Post info for Bench, and # of rounds completed.
Thursday, March 17, 2011
Stretching
Everyone should check out the article that I posted to the Facebook page. It is a good article detailing the importance of not only dynamic stretching, but also static stretching. We have all been slacking a little too much on the stretching. If you are at a plateau or wanting to increase your gains, this is a critical part to pushing through! It is also absolutely necessary in injury prevention. A lot of the minor aches and pains that we have been experiencing of late can be alleviated by more frequent and proper stretching. Make this an integral part of your programs.
Saturday, 3/18/2011
Warm up: Choice
Strength: Rest
WOD: For 30 minutes
-5 Supine Ring Pull Ups
-7 Knees to Elbows
-7 True Box Push Ups
-10 Double Unders
- Jump Rope Singles for Remainder of Song.
Strength: Rest
WOD: For 30 minutes
-5 Supine Ring Pull Ups
-7 Knees to Elbows
-7 True Box Push Ups
-10 Double Unders
- Jump Rope Singles for Remainder of Song.
Friday, 3/18/2011
Warm up: 10 Minutes Practice Double Unders
Strength: Front Squat 4 sets 10 reps (Focus on form and full depth!)
WOD: 5 rounds for time of:
-30 GHD Sit Ups
-25 Back Extensions
Post weight for Front Squat and Time.
Strength: Front Squat 4 sets 10 reps (Focus on form and full depth!)
WOD: 5 rounds for time of:
-30 GHD Sit Ups
-25 Back Extensions
Post weight for Front Squat and Time.
Thursday, 3/17/2011
Warm up: Run 1 to 1.5 miles
Strength: Bench 3 sets 10 reps. TEMPO: 3 count down, hold 1 count, 2 count up.
WOD: 21-15-9
-135#/95# Hang squat clean
-Row for calories
Post Bench weight, and time.
Strength: Bench 3 sets 10 reps. TEMPO: 3 count down, hold 1 count, 2 count up.
WOD: 21-15-9
-135#/95# Hang squat clean
-Row for calories
Post Bench weight, and time.
Taken from Parisi Speed School
Research in neuroscience tells us that each time an athlete performs a movement incorrectly that neurological pathway is reinforced. The athlete then has to do twice as much work to relearn the movement correctly. At the beginning of the season, take the time to insist on correct movements: quality not quantity.
Tuesday, March 15, 2011
Monday, March 14, 2011
Tuesday, 3/15/2011
Warm up: Row 2k
Strength: Press 4 sets 10 reps
WOD: For Time
-50 Box Jumps 24"/18"
-50 Ab Mat sit ups
-50 Kettle swings 70#/55#
-50 Broad Jumps 6'
-50 Back Extensions
-50 Ball Slams
Post press weight and time.
Strength: Press 4 sets 10 reps
WOD: For Time
-50 Box Jumps 24"/18"
-50 Ab Mat sit ups
-50 Kettle swings 70#/55#
-50 Broad Jumps 6'
-50 Back Extensions
-50 Ball Slams
Post press weight and time.
Sunday, March 13, 2011
Monday, 3/14/2011
Warm up: Run 10 minutes
Strength: Squat 3 sets 12 reps Tempo 3 count down, explode up
WOD: On the minute for 20 minutes complete
-2 Dead Lifts 225#/155#
-4 Pull ups
-6 Ring Dips
-8 Ab Mat sit ups
Post weight for squats and notes for wod!
Strength: Squat 3 sets 12 reps Tempo 3 count down, explode up
WOD: On the minute for 20 minutes complete
-2 Dead Lifts 225#/155#
-4 Pull ups
-6 Ring Dips
-8 Ab Mat sit ups
Post weight for squats and notes for wod!
Saturday, March 12, 2011
Friday, March 11, 2011
Saturday, 3/12/2011
Warm up: Choice
Strength: Rest
WOD: AMRAP 60 minutes:
-20 Double Unders
-5 Strict Chin ups
-50 Jump Rope Singles
-10 Box Push Ups
-25 Calorie Row
-10 GHD Sit ups
Post # of Rounds completed.
Strength: Rest
WOD: AMRAP 60 minutes:
-20 Double Unders
-5 Strict Chin ups
-50 Jump Rope Singles
-10 Box Push Ups
-25 Calorie Row
-10 GHD Sit ups
Post # of Rounds completed.
Thursday, March 10, 2011
Friday, 3/11/2011
Warm up: Run 1600m
Strength: TABATA BENCH, 8 ROUNDS REST 4 MINUTES 8 ROUNDS
WOD: Find Max Height Box Jump
Then
3 rounds of:
-Max rep Ring Dips
-Max rep Box Push Ups
Rest 2 minutes between rounds!
Post Bench weight, box jump height and total reps completed on dips and push ups.
Strength: TABATA BENCH, 8 ROUNDS REST 4 MINUTES 8 ROUNDS
WOD: Find Max Height Box Jump
Then
3 rounds of:
-Max rep Ring Dips
-Max rep Box Push Ups
Rest 2 minutes between rounds!
Post Bench weight, box jump height and total reps completed on dips and push ups.
Wednesday, March 9, 2011
Thursday, 3/10/2011
Warm up: Row 2k
Strength: TABATA Squats
Complete 3 cycles of:
-4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.
WOD:
Death By Ball Slams starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.
Post weight for squats, and # of burpees for wod!
Strength: TABATA Squats
Complete 3 cycles of:
-4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.
WOD:
Death By Ball Slams starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.
Post weight for squats, and # of burpees for wod!
Tuesday, March 8, 2011
Monday, March 7, 2011
Chocolate Rain after being pepper sprayed
Kind of a dark video, Ruben just got pepper sprayed and is really hating life right now.
Tuesday, 3/08/2011
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Pull ups
-Ball Slams
-Push ups
Compare to 12/07/2010
Post bench weight and time.
Strength: Bench 3 sets 20 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Pull ups
-Ball Slams
-Push ups
Compare to 12/07/2010
Post bench weight and time.
Sunday, March 6, 2011
Monday, 3/07/2011
Warm up: Run 1600m
Strength: Dead lift 3 sets 12 reps Tempo 3 count down, explode up.
WOD: FOR TIME Complete the following!
21-15-9
- Thrusters 95#/65#
- GHD Sit ups
200 Double Unders
21-15-9
-Wall Balls 20#/15#
-Knees to Elbows
Post Dead Lift weight, and time!
Strength: Dead lift 3 sets 12 reps Tempo 3 count down, explode up.
WOD: FOR TIME Complete the following!
21-15-9
- Thrusters 95#/65#
- GHD Sit ups
200 Double Unders
21-15-9
-Wall Balls 20#/15#
-Knees to Elbows
Post Dead Lift weight, and time!
Friday, March 4, 2011
Saturday, 3/05/2011
Warm up: Run or Row 1600m
Strength: Bench 4 sets 10 reps (Same as 3/02/2011)
WOD: "V.D."
AMRAP 30 minutes
-50 Double Unders
-2 Rounds "Cindy"
-5 Pull ups
-10 Push ups
-15 Squats
-20 Ball Slams
-15 GHD Sit ups
Post Bench Weight and # of Rounds completed!
Strength: Bench 4 sets 10 reps (Same as 3/02/2011)
WOD: "V.D."
AMRAP 30 minutes
-50 Double Unders
-2 Rounds "Cindy"
-5 Pull ups
-10 Push ups
-15 Squats
-20 Ball Slams
-15 GHD Sit ups
Post Bench Weight and # of Rounds completed!
Thursday, March 3, 2011
Friday, 3/04/2011
Warm up: Run 1600m
Strength: Squat 3 sets 20 reps (Same as 2/25/2011)
WOD: AMRAP 12 minutes
-4 95#/65# Hang Squat Clean
-6 20"/12" Box Jumps
-8 20#/15# Wall Balls
-10 Walking Lunge Steps
Compare to 12/20/2010
Post squat weight and total rounds
Strength: Squat 3 sets 20 reps (Same as 2/25/2011)
WOD: AMRAP 12 minutes
-4 95#/65# Hang Squat Clean
-6 20"/12" Box Jumps
-8 20#/15# Wall Balls
-10 Walking Lunge Steps
Compare to 12/20/2010
Post squat weight and total rounds
Tuesday, March 1, 2011
Wednesday, 3/02/2011
Warm up: Row 2k
Strength: Bench 4 sets 10 reps
WOD: 4 Unbroken Rounds
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Push ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)
Strength: Bench 4 sets 10 reps
WOD: 4 Unbroken Rounds
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Push ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)
Monday, February 28, 2011
Tuesday, 3/01/2011
Warm up: Standard Warm up 3 rounds
Strength: Squat Clean 4 sets 10 reps
WOD: For Time: 21-18-15-12-9-6-3
-Ball Slams
-GHD Sit ups
-Box Jumps 24"/18"
Post Clean weight and time.
Strength: Squat Clean 4 sets 10 reps
WOD: For Time: 21-18-15-12-9-6-3
-Ball Slams
-GHD Sit ups
-Box Jumps 24"/18"
Post Clean weight and time.
Sunday, February 27, 2011
Monday, 2/28/2011
Warm up: Choice for 10 minutes
Strength: Bench 3 sets 20 reps (Same as 2/21)
WOD: 5 Rounds, each for time:
-Max rep double unders
-5 Chest to Bar Pull ups
-10 Clapping Push ups
-15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
Rest 2 minutes between rounds
Post # of double unders, and time for each round
Strength: Bench 3 sets 20 reps (Same as 2/21)
WOD: 5 Rounds, each for time:
-Max rep double unders
-5 Chest to Bar Pull ups
-10 Clapping Push ups
-15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
Rest 2 minutes between rounds
Post # of double unders, and time for each round
Saturday, February 26, 2011
Saturday, 2/26/2011
Warm up: Choice
Strength: Rest
WOD: 2 rounds for reps of:
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ball Slams
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Pull Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ab Mat Sit Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Push Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Kettle Swings 55#/35#
-2 Minute Jump Rope Singles
-1 Minute Max Reps Push Press 75#/55#
-2 Minute Jump Rope Singles
Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.
Post total score.
Strength: Rest
WOD: 2 rounds for reps of:
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ball Slams
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Pull Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ab Mat Sit Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Push Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Kettle Swings 55#/35#
-2 Minute Jump Rope Singles
-1 Minute Max Reps Push Press 75#/55#
-2 Minute Jump Rope Singles
Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.
Post total score.
Thursday, February 24, 2011
Friday, 2/25/2011
Warm up: Row 1000m
Strength: Squat 3 sets 20 reps
WOD: For Time
-10 Stair Climbs up and down
-50 Wall Balls
-50 Ab Mat Sit Ups
-50 Walking Lunge Steps
-50 Double Unders
-50 Box Jumps 18"/12"
-50 Air Squats
-10 Stair Climbs up and down
Post Squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: For Time
-10 Stair Climbs up and down
-50 Wall Balls
-50 Ab Mat Sit Ups
-50 Walking Lunge Steps
-50 Double Unders
-50 Box Jumps 18"/12"
-50 Air Squats
-10 Stair Climbs up and down
Post Squat weight and time.
Tuesday, February 22, 2011
Wednesday, 2/23/2011
Warm up: Run 1600m
Strength: Dead Lift 3 sets 20 reps
WOD: 10 rounds for time of:
-10 Plyo ball push ups
-10 Supine Ring Pull Ups
-10 Sumo dead lift high pulls 75#/55#
Post dead lift and time.
Strength: Dead Lift 3 sets 20 reps
WOD: 10 rounds for time of:
-10 Plyo ball push ups
-10 Supine Ring Pull Ups
-10 Sumo dead lift high pulls 75#/55#
Post dead lift and time.
Monday, February 21, 2011
Tuesday, 2/22/2011
Warm up: Standard warm up 3 rounds
Strength: Power Clean 4 sets 10 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Ball Slams 40#/30#
-Kettle Swings 70#/55#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Double Unders
Post weight for power cleans and time!
Strength: Power Clean 4 sets 10 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Ball Slams 40#/30#
-Kettle Swings 70#/55#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Double Unders
Post weight for power cleans and time!
Monday, 2/21/2011
Warm Up: Row 1000m
Strength: Bench 3 sets 20 reps
WOD: "KAREN"
150 Wall Balls for time!
Post Bench Weight and wod time.
Strength: Bench 3 sets 20 reps
WOD: "KAREN"
150 Wall Balls for time!
Post Bench Weight and wod time.
Sunday, February 20, 2011
Thursday, February 17, 2011
02/18/11-Friday
Warm up: 1600 meter row
Strength: Dead lift 4X10
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Strength: Dead lift 4X10
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Tuesday, February 15, 2011
02/16/11-Wednesday
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
02/15/11-Tuesday
5 rounds for time (unbroken) of:
15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions
Rest two minutes between sets-this is all out effort per set!
Post total time.
15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions
Rest two minutes between sets-this is all out effort per set!
Post total time.
Sunday, February 13, 2011
Monday, 2/14/2011
Warm Up: Jump Rope Work 10 minutes
Strength: Press 4 sets 10 reps
WOD: ROW SPRINTS 10 Rounds
Row for 1 minute all out
Rest for 2 minutes
Goal should be same distance every time.
Post weight for press, and lowest distance achieved on row.
Strength: Press 4 sets 10 reps
WOD: ROW SPRINTS 10 Rounds
Row for 1 minute all out
Rest for 2 minutes
Goal should be same distance every time.
Post weight for press, and lowest distance achieved on row.
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