105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, December 31, 2012
Sunday, December 30, 2012
Monday, 12/31/2012
Warm up: Run, Ride, or Row 10 minutes
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Thursday, December 27, 2012
Friday, 12/28/2012
Warm up: Choice
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Sunday, December 23, 2012
Monday, 12/24/2012
Warm up: Choice
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Thursday, December 20, 2012
Friday, 12/21/2012
Since this is the last day before the end of the world, make it count!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday, 12/19/2012
Warm up: Choice
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Monday, December 17, 2012
Tuesday, 12/18/2012
Warm up: Choice
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Sunday, December 16, 2012
Monday, 12/17/2012
Warm up: Row or Ride
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Friday, December 14, 2012
Friday, 12/14/2012
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Wednesday, 12/12/12
Warm up: Choice
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Monday, December 10, 2012
Tuesday, 12/11/2012
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Sunday, December 9, 2012
Monday, 12/10/2012
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Thursday, December 6, 2012
Friday, 12/07/2012
Warm up: Choice
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Wednesday 12/5/2012
Warm up: Dynamic
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Monday, December 3, 2012
Tuesday, 12/4/2012
Warm up: Choice
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Sunday, December 2, 2012
Monday, 12/03/2012
Warm up: Choice
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
Thursday, November 29, 2012
Friday, 11/30/2012
Warm Up: Choice
Strength: In Wod
WOD: Complete as many reps as possible in the following AMRAPs
Part 1
AMRAP 5 minutes
-30 Hang Squat Cleans 135#/95#
-30 Lateral Burpees over the bar.
Rest 15 minutes
Part 2
AMRAP 5 minutes
-50 Kettle Swings 70#/55#
-Rope Climbs (as many as possible in time remaining)
If in either part you run out of time, post reps completed up to that point.
Post reps completed or full rounds completed.
Strength: In Wod
WOD: Complete as many reps as possible in the following AMRAPs
Part 1
AMRAP 5 minutes
-30 Hang Squat Cleans 135#/95#
-30 Lateral Burpees over the bar.
Rest 15 minutes
Part 2
AMRAP 5 minutes
-50 Kettle Swings 70#/55#
-Rope Climbs (as many as possible in time remaining)
If in either part you run out of time, post reps completed up to that point.
Post reps completed or full rounds completed.
Wednesday, November 28, 2012
Tuesday, November 27, 2012
Wednesday, 11/28/2012
Warm up: 3 rounds
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
Monday, November 26, 2012
Tuesday, 11/27/2012
Warm up: Row or Run
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Sunday, November 25, 2012
Monday, 11/26/2012
Warm up: Choice
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Thursday, November 22, 2012
Thanksgiving! and Friday 11/23/2012
Happy Thanksgiving! Hope everyone is able to enjoy the day!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
Monday, November 19, 2012
Tuesday, 11/20/2012
Warm up: Choice
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Sunday, November 18, 2012
Monday, 11/19/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Thursday, November 15, 2012
Friday, 11/16/2012
Warm up: Choice
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
Tuesday, 11/13/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Sunday, November 11, 2012
Monday, 11/12/2012
Warm up: 3 rounds at warm up pace not for time
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
Thursday, November 8, 2012
Friday, 11/09/2012
Warm up: Choice
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Wednesday, November 7, 2012
Tuesday, November 6, 2012
Wednesday, 11/07/2012
Warm up: Choice
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Monday, November 5, 2012
Tuesday, 11/06/2012
Warm up: Row or Run
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Sunday, November 4, 2012
Monday, 11/05/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Thursday, November 1, 2012
Friday, 11/2/2012
Warm up: Choice
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Wednesday, 10/31/2012
Warm up: Choice
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Sunday, October 28, 2012
Monday, 10/29/2012
Warm up: Choice
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Thursday, October 25, 2012
Friday, 10/26/2012
Warm up: Choice
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Wednesday, October 24, 2012
Tuesday, October 23, 2012
Wednesday, 10/24/2012
Warm up: Choice
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Monday, October 22, 2012
Tuesday 10/23/2012
Warm up: Choice
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Sunday, October 21, 2012
Monday, 10/22/2012
Warm up: Run
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Thursday, October 18, 2012
Friday, 10/19/2012
Warm up: Run
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Wednesday, October 17, 2012
Tuesday, October 16, 2012
Wednesday, 10/17/2012
Warm up: Choice
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Monday, October 15, 2012
Tuesday, 10/16/2012
Warm up: Dynamic
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Sunday, October 14, 2012
Monday, 10/15/2012
Warm up: Run
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Thursday, October 11, 2012
Friday, 10/12/2012
Warm up: Run
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Wednesday, October 10, 2012
Tuesday, October 9, 2012
Wednesday, 10/10/2012
Warm up: 3 rounds at a warm up pace
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
Monday, October 8, 2012
Tuesday, 10/9/2012
Warm up: Choice
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Sunday, October 7, 2012
Monday, 10/8/2012
Warm up: Run
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Thursday, October 4, 2012
Friday, 10/05/2012
Today's WOD is for Cole. He turned 30 on Wednesday. So everyone feel free to tell Cole happy birthday and thank him for letting everyone enjoy the dirty 30's!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Tuesday, October 2, 2012
Wednesday, 10/03/2012
Warm up: Dynamic
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Tuesday, 10/2/2012
Warm up: Choice
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
Sunday, September 30, 2012
Monday, 10/01/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: 10 rounds
-Sprint 100m
Rest 45 seconds between sprints
Post Bench Weight and slowest sprint time
Strength: Bench 4 sets 10 reps
WOD: 10 rounds
-Sprint 100m
Rest 45 seconds between sprints
Post Bench Weight and slowest sprint time
Thursday, September 27, 2012
Tuesday, September 25, 2012
Wednesday, 9/26/2012
Warm up: Choice
Strength: In WOD (remember, this means the focus of the wod is Strength!)
WOD: Complete the following cycle every 5 minutes for 30 minutes.
-10 Body weight squats
-10 Knees to Elbows
-10 Box Jumps 30"/24"
-10 Burpees
This will total 6 rounds. Rest is whatever time is left over during a five minute cycle.
Post weight for squats.
Strength: In WOD (remember, this means the focus of the wod is Strength!)
WOD: Complete the following cycle every 5 minutes for 30 minutes.
-10 Body weight squats
-10 Knees to Elbows
-10 Box Jumps 30"/24"
-10 Burpees
This will total 6 rounds. Rest is whatever time is left over during a five minute cycle.
Post weight for squats.
Monday, September 24, 2012
Tuesday, 9/25/2012
Warm up: Choice
Strength: None
WOD: AMRAP 20 minutes
-7 Power Cleans 185#/115#
-Run 400m
Post Rounds Completed
Strength: None
WOD: AMRAP 20 minutes
-7 Power Cleans 185#/115#
-Run 400m
Post Rounds Completed
Sunday, September 23, 2012
Monday, 9/24/2012
Warm up: Run
Strength: In WOD
WOD: 3 Rounds for time
-20 reps Bench Press 155#/105#
-10 weighted Chin Ups 35#/15# (if you cant use weight, use strict chin ups)
-Run 400m
-20 weighted ab mat sit ups 15#/8# (use medicine balls, touch ball behind your head and in front of your feet)
-10 Pull ups
Post time.
Strength: In WOD
WOD: 3 Rounds for time
-20 reps Bench Press 155#/105#
-10 weighted Chin Ups 35#/15# (if you cant use weight, use strict chin ups)
-Run 400m
-20 weighted ab mat sit ups 15#/8# (use medicine balls, touch ball behind your head and in front of your feet)
-10 Pull ups
Post time.
Thursday, September 20, 2012
Friday, 9/21/2012
Warm Up: Dynamic
Strength: None
WOD: For time
-50 Wall Balls 20#/10#
-Run 400m
-35 Wall Balls 20#/10#
-Run 800m
-20 Wall Balls 20#/10#
-Run 1200m
Post Time.
Strength: None
WOD: For time
-50 Wall Balls 20#/10#
-Run 400m
-35 Wall Balls 20#/10#
-Run 800m
-20 Wall Balls 20#/10#
-Run 1200m
Post Time.
Wednesday, September 19, 2012
Tuesday, September 18, 2012
FYI
Just to give everyone a heads up, OIT Baseball will be in the gym tomorrow morning from 6:30-8:00. There will be a lot of guys in tomorrow, so there won't be much room during this time.
Wednesday, 9/19/2012
Warm up: Choice
Strength: Rest
WOD: "1st Round Knockout"
One Round of "Fight Gone Bad"
Max reps in one minute of each of the following exercises, no rest between.
-Wall Balls 20#/10#
-Sumo Dead Lift High Pulls 75#/55#
-Box Jumps 18"/12"
-Push Press 75#/55#
-Row for Calories
Post total reps!
Strength: Rest
WOD: "1st Round Knockout"
One Round of "Fight Gone Bad"
Max reps in one minute of each of the following exercises, no rest between.
-Wall Balls 20#/10#
-Sumo Dead Lift High Pulls 75#/55#
-Box Jumps 18"/12"
-Push Press 75#/55#
-Row for Calories
Post total reps!
Monday, September 17, 2012
Tuesday, 9/18/2012
Warm up: 2 rounds at warm up pace
-Run 400m
-15 Air squats
-10 Ab mat sit ups
-5 Burpees
Strength: IN WOD!
WOD: Complete the cycle as many times as possible in 20 minutes.
Guys: 135# Girls: 95#
Once the bar is taken off the rack they cycle is started. If the bar is dropped or racked, the round is failed and does not count. Count a 15 burpee penalty for each failed round to be completed at the end of the wod. Once the cycle is completed the bar may be racked and rest as needed.
The cycle:
-10 Weighted step ups to 12" box (5 each leg)
-7 Back Squats
-10 Weighted lunge steps (5 each leg)
Post # of rounds completed.
-Run 400m
-15 Air squats
-10 Ab mat sit ups
-5 Burpees
Strength: IN WOD!
WOD: Complete the cycle as many times as possible in 20 minutes.
Guys: 135# Girls: 95#
Once the bar is taken off the rack they cycle is started. If the bar is dropped or racked, the round is failed and does not count. Count a 15 burpee penalty for each failed round to be completed at the end of the wod. Once the cycle is completed the bar may be racked and rest as needed.
The cycle:
-10 Weighted step ups to 12" box (5 each leg)
-7 Back Squats
-10 Weighted lunge steps (5 each leg)
Post # of rounds completed.
Sunday, September 16, 2012
Monday, 9/17/2012
Warm Up: Run
Strength: Bench 3 sets 5 reps
WOD: Complete the following in as few rounds as possible. When a set is broken, move on to the next exercise.
-75 Pull ups
-100 Box Push Ups (Chest must pass below hands and elbows must lock out)
-100 Push Press 95#/65#
Post # of rounds taken to complete!
Strength: Bench 3 sets 5 reps
WOD: Complete the following in as few rounds as possible. When a set is broken, move on to the next exercise.
-75 Pull ups
-100 Box Push Ups (Chest must pass below hands and elbows must lock out)
-100 Push Press 95#/65#
Post # of rounds taken to complete!
Thursday, September 13, 2012
Friday, 9/14/2012
Warm Up: Dynamic
Strength: Rest
WOD: For Time
25-20-15-10-5
-Weighted Lunge Steps with dumbbells in each hand Guys = 45 to 55# Gals = 20 to 30#
-Ab mat sit ups
-Wall Balls 20# / 10#
-Sledge Hammer Strikes 10# / 8#
-Box Jumps 24# / 18#
Post time and weight for lunges.
Strength: Rest
WOD: For Time
25-20-15-10-5
-Weighted Lunge Steps with dumbbells in each hand Guys = 45 to 55# Gals = 20 to 30#
-Ab mat sit ups
-Wall Balls 20# / 10#
-Sledge Hammer Strikes 10# / 8#
-Box Jumps 24# / 18#
Post time and weight for lunges.
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Wednesday, 9/12/2012
Warm up: Run
Strength: Bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-Max reps pull ups
-Max reps Bar Dips
-Max reps Knees to Elbows
-Max reps unbroken double unders
Keep track of reps for each exercise for each round. Once set is broken, move on to next movement, continue through cycle for 15 minutes for as many total reps as possible.
Post bench weight and total reps for each movement.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-Max reps pull ups
-Max reps Bar Dips
-Max reps Knees to Elbows
-Max reps unbroken double unders
Keep track of reps for each exercise for each round. Once set is broken, move on to next movement, continue through cycle for 15 minutes for as many total reps as possible.
Post bench weight and total reps for each movement.
Monday, September 10, 2012
Tuesday, 9/11/2012
Please take a moment to remember those who lost their lives on 9/11!
Warm up: Choice
Strength: Straight leg dead lift 3 sets 10 reps tempo 3 count down touch and 2 count up
WOD:
Part 1: Amrap 5 minutes
-5 Kettle swings 70# / 55#
-5 Burpees
Rest 5 minutes
Part 2: Amrap 5 minutes
-10 Double Unders
-10 ab mat sit ups
Post dead lift weight and rounds completed for each part.
Warm up: Choice
Strength: Straight leg dead lift 3 sets 10 reps tempo 3 count down touch and 2 count up
WOD:
Part 1: Amrap 5 minutes
-5 Kettle swings 70# / 55#
-5 Burpees
Rest 5 minutes
Part 2: Amrap 5 minutes
-10 Double Unders
-10 ab mat sit ups
Post dead lift weight and rounds completed for each part.
Sunday, September 9, 2012
Monday, 9/10/2012
Warm Up: 3 rounds at a warm up pace not too fast just get loose
-15 Air Squats
-20 Mountain Climbers
-10 Ab Mat sit ups
Strength: None
WOD:
Run 1 mile
Rest 5 Minutes
then 21-15-9
-Wall Balls 20# / 10#
-Double Unders
Rest 5 minutes
Run 1 mile
Post Total time.
-15 Air Squats
-20 Mountain Climbers
-10 Ab Mat sit ups
Strength: None
WOD:
Run 1 mile
Rest 5 Minutes
then 21-15-9
-Wall Balls 20# / 10#
-Double Unders
Rest 5 minutes
Run 1 mile
Post Total time.
Thursday, September 6, 2012
Friday, 9/07/2012
Warm up: Choice
Strength: IN WOD!
WOD:
Part 1:
Power Clean- Build to a max effort as fast as possible (i.e. load the weight with minimal rest time)
Part 2:
Touch and Go Squat Cleans- 4 reps every minute moderate weight - 8 minutes
Part 3:
7 minute AMRAP
Buy in of 150 double unders.
AMRAP with remaining time
-7 wall balls 20#/10#
-7 Chest to bar CHIN UPS
Post power clean max effort, weight used for squat cleans, and rounds completed!
Strength: IN WOD!
WOD:
Part 1:
Power Clean- Build to a max effort as fast as possible (i.e. load the weight with minimal rest time)
Part 2:
Touch and Go Squat Cleans- 4 reps every minute moderate weight - 8 minutes
Part 3:
7 minute AMRAP
Buy in of 150 double unders.
AMRAP with remaining time
-7 wall balls 20#/10#
-7 Chest to bar CHIN UPS
Post power clean max effort, weight used for squat cleans, and rounds completed!
Wednesday, September 5, 2012
Tuesday, September 4, 2012
Wednesday, 9/5/2012
Warm up: Dynamic
Strength: Press 3 sets 10 reps
WOD: 5 Rounds not for time. Try for everything unbroken
-15 Pull ups
-30 Push ups
-150 Single Jump Ropes
This is not for time, but try to keep rest to a minimum while still being able to get reps unbroken.
Post press weight and thoughts.
Strength: Press 3 sets 10 reps
WOD: 5 Rounds not for time. Try for everything unbroken
-15 Pull ups
-30 Push ups
-150 Single Jump Ropes
This is not for time, but try to keep rest to a minimum while still being able to get reps unbroken.
Post press weight and thoughts.
Monday, September 3, 2012
Tuesday, 9/04/2012
Warm up: Choice
Strength: Dead Lift 3 Sets 10 Reps Do these with some tempo! Do not just touch and go as fast as possible!
WOD: 5 rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
Post Dead Lift weight and time!
Strength: Dead Lift 3 Sets 10 Reps Do these with some tempo! Do not just touch and go as fast as possible!
WOD: 5 rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
Post Dead Lift weight and time!
Sunday, September 2, 2012
Monday, 9/03/2012
Workout of your choice.
Post whatever details of your workout you choose.
Enjoy Labor Day!
Post whatever details of your workout you choose.
Enjoy Labor Day!
Thursday, August 30, 2012
Friday, 8/31/2012
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Ab Mat Sit Ups
-Box Jumps 24"/18"
Post Time
Strength: Rest
WOD: For time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Ab Mat Sit Ups
-Box Jumps 24"/18"
Post Time
Tuesday, August 28, 2012
Wednesday, 8/29/2012
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: Death By Ball Slams
Start at 5
Do 5 Ball slams the first minute, then 6 the second minute, 7 the third minute and so on until you cannot get the # of reps for that minute.
So if the 5 ball slams take 10 seconds, you rest the 50 seconds and then start 6 at the start of the next minute.
Post most reps completed.
Strength: Bench 3 sets 10 reps
WOD: Death By Ball Slams
Start at 5
Do 5 Ball slams the first minute, then 6 the second minute, 7 the third minute and so on until you cannot get the # of reps for that minute.
So if the 5 ball slams take 10 seconds, you rest the 50 seconds and then start 6 at the start of the next minute.
Post most reps completed.
Monday, August 27, 2012
Tuesday, 8/28/2012
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 10 Rounds
-Run 30 Seconds
-Rest 30 Seconds
Try to get the same distance every round. Push hard! 90% Effort
Post squat weight!
If the smoke is too bad and affecting your breathing, stick with strength work.
Strength: Squat 3 sets 10 reps
WOD: 10 Rounds
-Run 30 Seconds
-Rest 30 Seconds
Try to get the same distance every round. Push hard! 90% Effort
Post squat weight!
If the smoke is too bad and affecting your breathing, stick with strength work.
Sunday, August 26, 2012
Monday, 8/27/2012
Warm up: Choice
Strength: None
WOD: 35 minutes
Start the music. At the beginning of every song.
-15 Double Unders
-5 Strict Pull Ups
-15 Push Ups
-10 Knees to Elbows
-20 Air Squats
-For the Remainder of the song, Jump Rope Singles.
Strength: None
WOD: 35 minutes
Start the music. At the beginning of every song.
-15 Double Unders
-5 Strict Pull Ups
-15 Push Ups
-10 Knees to Elbows
-20 Air Squats
-For the Remainder of the song, Jump Rope Singles.
Wednesday, August 22, 2012
Tuesday, August 21, 2012
Wednesday, 8/22/2012
Warm up: Choice
Strength: Rest
WOD: 3 rounds EACH for time
-20 Hand Release Push Ups
-7 Burpees
-20 Box Jumps 24"/18"
-7 Burpees
-20 Ab Mat Sit Ups
-7 Burpees
-40 Double Unders
Rest 3 minutes between rounds.
Post time for each round!
Strength: Rest
WOD: 3 rounds EACH for time
-20 Hand Release Push Ups
-7 Burpees
-20 Box Jumps 24"/18"
-7 Burpees
-20 Ab Mat Sit Ups
-7 Burpees
-40 Double Unders
Rest 3 minutes between rounds.
Post time for each round!
Monday, August 20, 2012
Tuesday, 8/21/2012
Warm up: Choice
Strength: Barbell Lunges 5 sets 10 reps (5 each leg)
WOD: For time
21-15-9
-Knees to Elbows
-Wall Balls 20#/10#
then
21-15-9
-Ab Mat Sit ups
-Squats 135# / 95#
Post Lunge Weight and time
Strength: Barbell Lunges 5 sets 10 reps (5 each leg)
WOD: For time
21-15-9
-Knees to Elbows
-Wall Balls 20#/10#
then
21-15-9
-Ab Mat Sit ups
-Squats 135# / 95#
Post Lunge Weight and time
Sunday, August 19, 2012
Monday, 8/20/2012
Warm up: Choice
Strength: Bench 3 sets 5 reps If you got all your reps at this weight last week, add 10# if not stay at the same weight.
WOD: AMRAP 15 minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post Bench Weight and # of rounds completed.
Strength: Bench 3 sets 5 reps If you got all your reps at this weight last week, add 10# if not stay at the same weight.
WOD: AMRAP 15 minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post Bench Weight and # of rounds completed.
Thursday, August 16, 2012
Friday, 8/17/2012
Warm Up: 2 Rounds @ warm up pace
-Run 400m
-10 Box Jumps 18"
-10 Air Squats
-10 Ab Mat Sit ups
-10 Push Ups
-10 Walking Lunge Steps
Strength: In WOD
WOD: 5 Rounds For Time
-20 Double Unders
-5 Push Press 155#/105# (Power Clean the weight up to rack position)
-20 Double Unders
-7 Body Weight Bench Press
-20 Double Unders
-10 Ring Dips
Post weights used and time.
-Run 400m
-10 Box Jumps 18"
-10 Air Squats
-10 Ab Mat Sit ups
-10 Push Ups
-10 Walking Lunge Steps
Strength: In WOD
WOD: 5 Rounds For Time
-20 Double Unders
-5 Push Press 155#/105# (Power Clean the weight up to rack position)
-20 Double Unders
-7 Body Weight Bench Press
-20 Double Unders
-10 Ring Dips
Post weights used and time.
Wednesday, August 15, 2012
Tuesday, August 14, 2012
Wednesday, 8/15/2012
Warm up: Dynamic
Strength: Rest
WOD: 3 rounds each for time
-Run 1 mile
Rest exactly 1/2 of total time for the mile
Example, if it takes you 8 minutes to run the mile, rest is 4 minutes
Post time for each mile
Strength: Rest
WOD: 3 rounds each for time
-Run 1 mile
Rest exactly 1/2 of total time for the mile
Example, if it takes you 8 minutes to run the mile, rest is 4 minutes
Post time for each mile
Monday, August 13, 2012
Tuesday, 8/14/2012
Warm up: Run 400m
-20 air squats
-10 push ups
-10 box jumps 18"/12"
Strength: In Wod
WOD: For Time and Fewest # of rounds possible
Complete 100 Body Weight Squats
-Start squats, when you rack the bar to break the set,
-Run 200m
Post weight for squats and # of rounds taken to complete 100 reps.
-20 air squats
-10 push ups
-10 box jumps 18"/12"
Strength: In Wod
WOD: For Time and Fewest # of rounds possible
Complete 100 Body Weight Squats
-Start squats, when you rack the bar to break the set,
-Run 200m
Post weight for squats and # of rounds taken to complete 100 reps.
Sunday, August 12, 2012
Monday, 8/13/2012
Warm up: Run, choice for distance, but try to get a total time of 10 minutes. Example, washburn loop, 5 400m with rest between.
Strength: Bench 3 sets 5 reps. 3 work sets. You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.
WOD: 3 rounds Not For Time
-5 Strict Press you determine weight
-5 Strict Pull ups
-7 Bar dips Work on full range of motion
-5 strict Chin ups
-1 Hand Stand hold for max time
Post bench weight and thoughts on WOD.
Strength: Bench 3 sets 5 reps. 3 work sets. You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.
WOD: 3 rounds Not For Time
-5 Strict Press you determine weight
-5 Strict Pull ups
-7 Bar dips Work on full range of motion
-5 strict Chin ups
-1 Hand Stand hold for max time
Post bench weight and thoughts on WOD.
Thursday, August 9, 2012
Friday, 8/10/2012
Warm up: 5 rounds not for time
-7 air squats
-7 burpees
-5 bar dips
-5 box jumps 18"/12"
Warm up pace
Strength: Rest
WOD: 5 rounds FOR TIME
-5 Box Jumps 24"/18"
-7 Pull ups
-10 True Push ups
-15 Ball Slams 40#/20#
Post time.
-7 air squats
-7 burpees
-5 bar dips
-5 box jumps 18"/12"
Warm up pace
Strength: Rest
WOD: 5 rounds FOR TIME
-5 Box Jumps 24"/18"
-7 Pull ups
-10 True Push ups
-15 Ball Slams 40#/20#
Post time.
Tuesday, August 7, 2012
Wednesday, 8/8/2012
Warm up: Run or Ride 10 minutes
Strength: In WOD
WOD: 5 Sets Not for time
Do not let go of the bar during a set.
Add weight to each set! Work up to as heavy as possible to still complete set.
Rest 3 minutes between each set.
-7 Dead Lift
-5 Hang Power Cleans
-3 Front Squats
Letting go of the bar constitutes a Failed Set.
Post weight for each set and # of failed attempts.
Strength: In WOD
WOD: 5 Sets Not for time
Do not let go of the bar during a set.
Add weight to each set! Work up to as heavy as possible to still complete set.
Rest 3 minutes between each set.
-7 Dead Lift
-5 Hang Power Cleans
-3 Front Squats
Letting go of the bar constitutes a Failed Set.
Post weight for each set and # of failed attempts.
Monday, August 6, 2012
Tuesday, 8/06/2012
Warm up: Dynamic
Strength: None
WOD: Five Rounds for Reps
30 seconds on 30 seconds off
-True Push ups
-Ab Mat sit ups
-Pull ups
-Double unders
So, start with push ups, do as many reps as possible in 30 seconds, then rest 30 seconds then as many reps as possible sit ups in 30 seconds, rest 30 seconds, and so on.
Keep track of reps for each exercise for each round.
Wod will take 20 minutes total.
Post total reps for each exercise!
Strength: None
WOD: Five Rounds for Reps
30 seconds on 30 seconds off
-True Push ups
-Ab Mat sit ups
-Pull ups
-Double unders
So, start with push ups, do as many reps as possible in 30 seconds, then rest 30 seconds then as many reps as possible sit ups in 30 seconds, rest 30 seconds, and so on.
Keep track of reps for each exercise for each round.
Wod will take 20 minutes total.
Post total reps for each exercise!
Sunday, August 5, 2012
Monday, 8/5/2012
Warm up: 3 rounds
-20 air squats
-10 push ups
-10 ab mat sit ups
-5 pull ups
Not for time slow it down and get loose
Strength: None
WOD: 5 Rounds for time
-10 squat box jumps 12"to24" / 12"to18"
-10 Kettle swings 70#/55#
-20 Overhead Walking lunge steps 25#/15#
-20 Sledge Hammer Strikes 10#/8#
-30 Wall Balls 15#/10#
-30 GHD Sit ups
Post time!
-20 air squats
-10 push ups
-10 ab mat sit ups
-5 pull ups
Not for time slow it down and get loose
Strength: None
WOD: 5 Rounds for time
-10 squat box jumps 12"to24" / 12"to18"
-10 Kettle swings 70#/55#
-20 Overhead Walking lunge steps 25#/15#
-20 Sledge Hammer Strikes 10#/8#
-30 Wall Balls 15#/10#
-30 GHD Sit ups
Post time!
Thursday, August 2, 2012
Friday, 8/03/2012
Warm up: Choice
Strength: Push Press 3 sets 3 reps
3 work sets do not count warm up sets
WOD: AMRAP 12 Minutes
-5 Supine Ring Pull ups
-5 Clapping Push Ups
-10 Kettle Swings 55# / 35#
-10 Ab Mat Sit Ups
Post Push Press weight and rounds completed.
Strength: Push Press 3 sets 3 reps
3 work sets do not count warm up sets
WOD: AMRAP 12 Minutes
-5 Supine Ring Pull ups
-5 Clapping Push Ups
-10 Kettle Swings 55# / 35#
-10 Ab Mat Sit Ups
Post Push Press weight and rounds completed.
Wednesday, August 1, 2012
Tuesday, July 31, 2012
Wednesday, 8/01/2012
First off, Great Job today by Pete, Brandon, and Jantz! They battled through to finish the wod in its entirety! Way to show the Mental Toughness Guys! Good example for all of US who did not make it through.
Warm up: 3 rounds not for time
-15 squats
-15 ghd sit ups
-10 push ups
-5 strict pull ups
Strength: Rest
WOD: 4 rounds for time
-100m walking lunge
-100m backpedal
-200m run
Starting on the line do walking lunges to the cone by the road, backpedal back to the line, then run to the cone by the road and back. Complete 4 rounds.
Post time and my condolences to all of our legs!
Warm up: 3 rounds not for time
-15 squats
-15 ghd sit ups
-10 push ups
-5 strict pull ups
Strength: Rest
WOD: 4 rounds for time
-100m walking lunge
-100m backpedal
-200m run
Starting on the line do walking lunges to the cone by the road, backpedal back to the line, then run to the cone by the road and back. Complete 4 rounds.
Post time and my condolences to all of our legs!
Monday, July 30, 2012
Tuesday, 7/31/2012
Warm up: Run 400m
-30 air squats
-25 ghd sit ups
-20 back extensions
-15 push ups
-10 pull ups
This is not for time. This should be done at a pace suitable for a warm up. Get the blood pumping!
Strength: Bench 4 sets 7 reps
WOD: On the minute until failure or 20 minutes.
-5 Burpees
-5 Power Clean 135# / 95#
Penalty for every minute under 20 is 200m row. So if you fail at 10 minutes, you owe a 2,000m row for time.
Post Bench weight and # of minutes completed with penalty time and distance if needed.
-30 air squats
-25 ghd sit ups
-20 back extensions
-15 push ups
-10 pull ups
This is not for time. This should be done at a pace suitable for a warm up. Get the blood pumping!
Strength: Bench 4 sets 7 reps
WOD: On the minute until failure or 20 minutes.
-5 Burpees
-5 Power Clean 135# / 95#
Penalty for every minute under 20 is 200m row. So if you fail at 10 minutes, you owe a 2,000m row for time.
Post Bench weight and # of minutes completed with penalty time and distance if needed.
Sunday, July 29, 2012
Monday, 7/30/2012
Warm up: Choice
Strength: In WOD
WOD: For time
Front Squat 95# / 65#
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Box Jumps 30" / 24"
So first set is 1 front squat (pick the bar up from the floor and clean it to rack position) and 10 box jumps, then 2 front squats and 9 box jumps. So on until you do 10 squats and 1 box jump.
Post time!
Strength: In WOD
WOD: For time
Front Squat 95# / 65#
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Box Jumps 30" / 24"
So first set is 1 front squat (pick the bar up from the floor and clean it to rack position) and 10 box jumps, then 2 front squats and 9 box jumps. So on until you do 10 squats and 1 box jump.
Post time!
Thursday, July 26, 2012
Friday, 7/27/2012
Warm up: Choice
Strength: Rest
WOD: "CINDY"
AMRAP 20 minutes of:
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Post # of rounds completed!
Strength: Rest
WOD: "CINDY"
AMRAP 20 minutes of:
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Post # of rounds completed!
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Wednesday, 7/25/2012
Warm up: Aerodyne or Row for 10 minutes
Strength: Squat 3 sets 20 reps. Focus on good deep breathing for each rep.
WOD: Four rounds for time
-25 Kettle swings 55# / 35#
-25 GHD Sit ups
Post squat weight and time.
Strength: Squat 3 sets 20 reps. Focus on good deep breathing for each rep.
WOD: Four rounds for time
-25 Kettle swings 55# / 35#
-25 GHD Sit ups
Post squat weight and time.
Monday, July 23, 2012
Tuesday, 7/24/2012
Happy Birthday ANN!!!!!!!!!!!!!!!!!!!!!
Warm up: As a Birthday present to one of our favorite people, the warm up for today will be:
51 Burpees!!! Hoooorrrrraaaayyyy Burpees! 51 for Ann!
Strength: Rest
WOD: "500" Revisited with a twist.
Complete 10 rounds for time!
-20 Double Unders
-12 Wall Balls
-12 Box Push Ups
-6 Pull ups
This will end up being 500 reps just as last week.
Post time and thoughts about the differences from today and last week. Harder?? Easier? Just plain suck????
Warm up: As a Birthday present to one of our favorite people, the warm up for today will be:
51 Burpees!!! Hoooorrrrraaaayyyy Burpees! 51 for Ann!
Strength: Rest
WOD: "500" Revisited with a twist.
Complete 10 rounds for time!
-20 Double Unders
-12 Wall Balls
-12 Box Push Ups
-6 Pull ups
This will end up being 500 reps just as last week.
Post time and thoughts about the differences from today and last week. Harder?? Easier? Just plain suck????
Sunday, July 22, 2012
Monday, 7/23/2012
Warm up: Dynamic
Strength: Bench 4 sets 7 reps
WOD: AMRAP 20 minutes
-Run 400m
2 rounds
-5 Pull ups
-10 Push ups
-15 Squats
Post Bench weight and # of rounds completed.
Strength: Bench 4 sets 7 reps
WOD: AMRAP 20 minutes
-Run 400m
2 rounds
-5 Pull ups
-10 Push ups
-15 Squats
Post Bench weight and # of rounds completed.
Friday, July 20, 2012
Friday, 7/20/2012
Warm up: Choice
Strength: Bench 2 sets max reps 60% of 1 rep max
WOD: 3 rounds each for time
Run 1 gasser (50yards down and back x2)
-5 strict pull ups
-10 ab mat sit ups
-15 supine ring pull ups
Rest 3 minutes between rounds.
Post bench weight and reps, and times for each round.
Strength: Bench 2 sets max reps 60% of 1 rep max
WOD: 3 rounds each for time
Run 1 gasser (50yards down and back x2)
-5 strict pull ups
-10 ab mat sit ups
-15 supine ring pull ups
Rest 3 minutes between rounds.
Post bench weight and reps, and times for each round.
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Wednesday, 7/18/2012
Warm up: Dynamic
Strength: Rest
WOD: Stations Not for time! Complete 3 rounds
1: Straight Leg Dead Lift 95#/65#
1 Set 10 Reps with tempo of 3 count down 2 count up
2: GHD Sit ups
1 set 15 reps with tempo 3 count down 2 count up
3: Row or Ride Aerodyne for 5 minutes
Do 10 minutes of static stretching after completion!
Strength: Rest
WOD: Stations Not for time! Complete 3 rounds
1: Straight Leg Dead Lift 95#/65#
1 Set 10 Reps with tempo of 3 count down 2 count up
2: GHD Sit ups
1 set 15 reps with tempo 3 count down 2 count up
3: Row or Ride Aerodyne for 5 minutes
Do 10 minutes of static stretching after completion!
Monday, July 16, 2012
Tuesday, 7/17/2012
Warm up: Run
Strength: Squat 3 sets 5 reps
This is 3 work sets of the same weight for 5 reps. Warm up sets do not count!
WOD: "500 REPS"
For time complete 500 reps. Start with the first exercise and do as many reps as possible. When set is broken, move on to the the next exercise and do as many reps as possible until set is broken. Continue this until you get to 500 reps.
-Double Unders
-Wall Balls 20# / 10# A miss of the target counts as a break and you need to move to the next exercise.
-Box push ups A pause in reps counts as a break.
-Pull ups
When set of pull ups are broken, start back with double unders.
Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.
POST Squat weight, time and number of rounds needed to complete 500 reps.
Strength: Squat 3 sets 5 reps
This is 3 work sets of the same weight for 5 reps. Warm up sets do not count!
WOD: "500 REPS"
For time complete 500 reps. Start with the first exercise and do as many reps as possible. When set is broken, move on to the the next exercise and do as many reps as possible until set is broken. Continue this until you get to 500 reps.
-Double Unders
-Wall Balls 20# / 10# A miss of the target counts as a break and you need to move to the next exercise.
-Box push ups A pause in reps counts as a break.
-Pull ups
When set of pull ups are broken, start back with double unders.
Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.
POST Squat weight, time and number of rounds needed to complete 500 reps.
Sunday, July 15, 2012
Monday, 7/16/2012
Warm up: Choice
Strength: Rest
WOD: "ELIZABETH"
For time:
21-15-9
-Power Cleans 135# / 95#
-Ring Dips
Post Time
Strength: Rest
WOD: "ELIZABETH"
For time:
21-15-9
-Power Cleans 135# / 95#
-Ring Dips
Post Time
Thursday, July 12, 2012
Friday, 7/13/2012
Warm up: Choice
Strength: Rest
WOD: For Time
-Run 400m
-21-15-9
-Box Jumps 24"/18"
-True Push ups
-Run 400m
-21-15-9
-Ball Slams
-Double Unders
-Run 400m
Post Time
Strength: Rest
WOD: For Time
-Run 400m
-21-15-9
-Box Jumps 24"/18"
-True Push ups
-Run 400m
-21-15-9
-Ball Slams
-Double Unders
-Run 400m
Post Time
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Wednesday, 7/11/12
Warm Up: Choice
Strength: 3/4 Body Weight Power Clean
10-9-8-7-6-5-4-3-2-1
Same as before, not for time, but take minimal rest between sets. The goal here is to see where you are at in terms of being able to complete "Linda".
WOD: 3 rounds for time:
-30 unbroken Wall Balls 20# / 10#
-20 double unders
Wall Balls must be unbroken! If set is broke, perform 10 burpee penalty before continuing.
Post Power Clean weight / time and time for WOD.
Strength: 3/4 Body Weight Power Clean
10-9-8-7-6-5-4-3-2-1
Same as before, not for time, but take minimal rest between sets. The goal here is to see where you are at in terms of being able to complete "Linda".
WOD: 3 rounds for time:
-30 unbroken Wall Balls 20# / 10#
-20 double unders
Wall Balls must be unbroken! If set is broke, perform 10 burpee penalty before continuing.
Post Power Clean weight / time and time for WOD.
Monday, July 9, 2012
Tuesday, 7/10/2012
Warm up: Choice
Strength: Body Weight Bench
10-9-8-7-6-5-4-3-2-1
Again, not for time but try to use minimal rest between sets. Keep track of your total time completing this, as this will give you a good idea of what to expect for "LINDA"
WOD: 5 rounds for time
-15 ab mat sit ups
-10 pull ups
-5 Burpees
Post Bench Weight and Time.
Strength: Body Weight Bench
10-9-8-7-6-5-4-3-2-1
Again, not for time but try to use minimal rest between sets. Keep track of your total time completing this, as this will give you a good idea of what to expect for "LINDA"
WOD: 5 rounds for time
-15 ab mat sit ups
-10 pull ups
-5 Burpees
Post Bench Weight and Time.
Sunday, July 8, 2012
Monday, 7/09/2012
Warm up: Run
Strength: Dead Lift 1 1/2 times body weight
10-9-8-7-6-5-4-3-2-1
This is not for time, but try to get through it with minimal rest between sets.
WOD: 5 rounds each for time
-Run 200m
-15 wall balls 20#/10#
-10 box jumps 24"/18"
-5 Power Cleans 185# / 135#
Rest 3 minutes between rounds
Post Dead Lift weight, and time for EACH round!
Strength: Dead Lift 1 1/2 times body weight
10-9-8-7-6-5-4-3-2-1
This is not for time, but try to get through it with minimal rest between sets.
WOD: 5 rounds each for time
-Run 200m
-15 wall balls 20#/10#
-10 box jumps 24"/18"
-5 Power Cleans 185# / 135#
Rest 3 minutes between rounds
Post Dead Lift weight, and time for EACH round!
Thursday, July 5, 2012
Friday, 7/6/2012
Warm up: Run
Strength: Bench Find 20 rep max (heaviest possible weight that you can complete 20 reps of)
WOD: On the minute for 20 minutes complete
-1 dead lift 155#/105#
-1 hang power clean 155#/105#
-1 front squat 155#/105#
-5 knees to elbows
10 burpee penalty for every minute under 20 not completed
Post Bench Weight and rounds completed.
Strength: Bench Find 20 rep max (heaviest possible weight that you can complete 20 reps of)
WOD: On the minute for 20 minutes complete
-1 dead lift 155#/105#
-1 hang power clean 155#/105#
-1 front squat 155#/105#
-5 knees to elbows
10 burpee penalty for every minute under 20 not completed
Post Bench Weight and rounds completed.
Tuesday, July 3, 2012
Wednesday, 7/4/2012
We will be having a group workout around 7:30 in the morning. If you can make it then, great! If not do the following.....
Warm up: Choice
Strength: Rest
WOD: Pick a wod from the board and have at it!
Happy 4 of July to everyone.
Warm up: Choice
Strength: Rest
WOD: Pick a wod from the board and have at it!
Happy 4 of July to everyone.
Monday, July 2, 2012
Tuesday, 7/03/2012
Warm Up: Choice
Strength: Press 3 sets 10 reps
WOD: FOR TIME:
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
1-2-3-4-5-6-7-8-9-10
Plyo push ups on a ball
Run 100m after each round
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: FOR TIME:
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
1-2-3-4-5-6-7-8-9-10
Plyo push ups on a ball
Run 100m after each round
Post press weight and time.
Sunday, July 1, 2012
Monday, 7/02/2012
Warm up: Run
Strength: Squat 5 sets 3 reps
WOD: For Time:
-50 Wall Balls 20#/10#
-40 GHD Sit Ups
-30 Box Jumps 30"/24"
-20 Knees to Elbows
-10 Burpee Box Jumps 24"/18"
Post squat weight and time.
Strength: Squat 5 sets 3 reps
WOD: For Time:
-50 Wall Balls 20#/10#
-40 GHD Sit Ups
-30 Box Jumps 30"/24"
-20 Knees to Elbows
-10 Burpee Box Jumps 24"/18"
Post squat weight and time.
Thursday, June 28, 2012
Friday, 6/29/2012
Warm up: Dynamic
Strength: Bench 3-3-3-3-3 This means add weight each set building to a tough 3 reps
WOD: 5 rounds each for time
-30 air squats
-run 400m as fast as possible
REST 3 minutes between each round.
Air squats need to be full depth with hips locking all the way out at the top!
Post bench weight for heaviest set and time for EACH round.
Strength: Bench 3-3-3-3-3 This means add weight each set building to a tough 3 reps
WOD: 5 rounds each for time
-30 air squats
-run 400m as fast as possible
REST 3 minutes between each round.
Air squats need to be full depth with hips locking all the way out at the top!
Post bench weight for heaviest set and time for EACH round.
Wednesday, June 27, 2012
Tuesday, June 26, 2012
Wednesday, 6/27/2012
Warm up: Choice
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Monday, June 25, 2012
Tuesday, 6/26/2012
Warm up: Choice
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Sunday, June 24, 2012
Monday, 6/25/2012
Warm up: Run
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Thursday, June 21, 2012
Friday, 6/22/2012
Warm up: Run or Row
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Wednesday, June 20, 2012
Tuesday, June 19, 2012
Wednesday, 6/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Monday, June 18, 2012
Tuesday, 6/19/2012
Warm up: Dynamic
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Sunday, June 17, 2012
Monday, 6/18/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Thursday, June 14, 2012
Friday, 6/15/2012
Warm up: Choice
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Wednesday, June 13, 2012
Tuesday, June 12, 2012
Wednesday, 6/13/2012
Warm up: Run
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Monday, June 11, 2012
Tuesday, 6/12/2012
Warm up: Dynamic
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Sunday, June 10, 2012
Monday, 6/11/2012
Warm Up: Choice
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Thursday, June 7, 2012
Friday, 6/08/2012
Warm up: Run
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Wednesday, 6/06/2012
Warm up: Choice
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Monday, June 4, 2012
Tuesday, 6/05/2012
Warm up: Dynamic
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Sunday, June 3, 2012
Monday, 6/04/2012
Warm up: Choice
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
Thursday, May 31, 2012
Friday, 6/01/2012
Warm up: Dynamic
Strength: Power Clean 5 sets of 3 reps working up to a heavy 3 reps
WOD: Complete 6 rounds
You have 1 minute to complete the following:
-5 Kettle Swings 70#/55#
-1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start
Strength: Power Clean 5 sets of 3 reps working up to a heavy 3 reps
WOD: Complete 6 rounds
You have 1 minute to complete the following:
-5 Kettle Swings 70#/55#
-1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start
Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty. Each penalty is 20 burpees to be completed after the last round.
Post # of penalties.
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Wednesday, 5/30/2012
Warm up: Run
Strength: In WOD
WOD: "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off. So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench. If you scale the weight, use the same weight for bench dead lift and back squat.
-Bench 135#/95#
-Dead Lift 135#/95#
-Kettle Swings 70#/55#
-Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)
Post total reps completed for each exercise and weight used.
Strength: In WOD
WOD: "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off. So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench. If you scale the weight, use the same weight for bench dead lift and back squat.
-Bench 135#/95#
-Dead Lift 135#/95#
-Kettle Swings 70#/55#
-Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)
Post total reps completed for each exercise and weight used.
Monday, May 28, 2012
Tuesday, 5/29/2012
Choice Day!
If you did Murph on Monday, then pick a wod off the board and go. If you did not do Murph on Monday, then get it done today!
Sunday, May 27, 2012
Monday, 5/28/2012 Memorial Day
Warm up:Choice
Strength: none
WOD: "MURPH"
FOR TIME
RUN 1 MILE
-100 PULL UPS
-200 PUSH UPS
-300 SQUATS
RUN 1 MILE
POST TIME
Friday, May 25, 2012
Friday, 5/25/2012
Warm up: Choice
Strength: Rest
WOD: For Time:
-100 pull ups for time
every time you come off the bar do a 5 burpee penalty
Post time and # of burpees.
Strength: Rest
WOD: For Time:
-100 pull ups for time
every time you come off the bar do a 5 burpee penalty
Post time and # of burpees.
Wednesday, May 23, 2012
Tuesday, May 22, 2012
Wednesday, 5/23/2012
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squat 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m. then pick up where you left off.
So first set pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats, and so on until you do 10 hang power cleans followed by 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squat 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m. then pick up where you left off.
So first set pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats, and so on until you do 10 hang power cleans followed by 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Monday, May 21, 2012
Tuesday, 5/22/2012
Warm up: Dynamic
Strength: In WOD
WOD: For time:
-Run 400m
-Body weight Bench 30 reps
-Run 800m
-Body weight Bench 20 reps
-Run 1600m
-Body weight Bench 10 reps
Post time and weight
Strength: In WOD
WOD: For time:
-Run 400m
-Body weight Bench 30 reps
-Run 800m
-Body weight Bench 20 reps
-Run 1600m
-Body weight Bench 10 reps
Post time and weight
Sunday, May 20, 2012
Monday, 5/21/2012
Warm up: Choice
Strength: None
WOD: Double Date!
First, for time: "Annie"
50-40-30-20-10
Double Unders down stairs
GHD Sit ups up stairs
Rest 5 minurtes
For time: "Grace"
-30 Clean and Jerks 135# / 95#
Post time for both Annie and Grace
Strength: None
WOD: Double Date!
First, for time: "Annie"
50-40-30-20-10
Double Unders down stairs
GHD Sit ups up stairs
Rest 5 minurtes
For time: "Grace"
-30 Clean and Jerks 135# / 95#
Post time for both Annie and Grace
Thursday, May 17, 2012
Friday, 5/18/2012
Warm up: Choice
Strength: Dead Lift 4 sets 10 reps Slow Tempo. Keep Strict Form! Don't bounce weight! Slight Touch and go. Stay controlled for the entire movement.
WOD: For time:
-100 Double under buy in
30-25-20-15-10-5
-Full push ups. (use 45# plates for hands so chest goes below hands)
-Knees to elbows
Post Dead lift weight and time.
Strength: Dead Lift 4 sets 10 reps Slow Tempo. Keep Strict Form! Don't bounce weight! Slight Touch and go. Stay controlled for the entire movement.
WOD: For time:
-100 Double under buy in
30-25-20-15-10-5
-Full push ups. (use 45# plates for hands so chest goes below hands)
-Knees to elbows
Post Dead lift weight and time.
Wednesday, May 16, 2012
Wednesday, 5/16/2012
Warm up: Dynamic
Strength: Front Squat 3 sets 10 reps
WOD: For time:
-Run washburn loop
-50 wall balls 20#/10#
-Run 1200m
-35 wall balls 20#/10#
-Run 800m
-20 wall balls 20#/10#
Post front squat weight and time.
Strength: Front Squat 3 sets 10 reps
WOD: For time:
-Run washburn loop
-50 wall balls 20#/10#
-Run 1200m
-35 wall balls 20#/10#
-Run 800m
-20 wall balls 20#/10#
Post front squat weight and time.
Monday, May 14, 2012
Tuesday, 5/15/2012
Warm up: Dynamic
Strength: Power Clean Find 1 rep max
WOD: For Time:
-Box Jumps 30"/24" : 1-2-3-4-5-6-7-8-9-10
-Burpees: 10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/35#: 10 reps each round
So 1st round will be 1 box jump then 10 burpees and 10 kettles, 2nd round will be 2 box jumps, 9 burpees, and 10 kettles, and so on. Last round will be 10 box jumps, 1 burpee and 10 kettles.
Post Power Clean 1 rep max and time.
Strength: Power Clean Find 1 rep max
WOD: For Time:
-Box Jumps 30"/24" : 1-2-3-4-5-6-7-8-9-10
-Burpees: 10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/35#: 10 reps each round
So 1st round will be 1 box jump then 10 burpees and 10 kettles, 2nd round will be 2 box jumps, 9 burpees, and 10 kettles, and so on. Last round will be 10 box jumps, 1 burpee and 10 kettles.
Post Power Clean 1 rep max and time.
Sunday, May 13, 2012
Monday, 5/14/2012
Warm up: Choice
Strength: Bench 3-3-3-3-3 These sets should ladder up to a 3 rep max
WOD: AMRAP 12 minutes
-10 supine ring pull ups with feet on a box
-7 bar dips
-5 chest to bar pull ups
Go for range of motion and not reps! Get as deep as possible on the dips, and as much explosion as possible on the pull ups. These movements will help build what is needed for muscle ups.
Post bench weight and rounds completed.
Strength: Bench 3-3-3-3-3 These sets should ladder up to a 3 rep max
WOD: AMRAP 12 minutes
-10 supine ring pull ups with feet on a box
-7 bar dips
-5 chest to bar pull ups
Go for range of motion and not reps! Get as deep as possible on the dips, and as much explosion as possible on the pull ups. These movements will help build what is needed for muscle ups.
Post bench weight and rounds completed.
Thursday, May 10, 2012
Friday, 5/11/2012
Warm up: Run
Strength: Dead Lift 2 reps on the minute for 12 minutes 315# / 205# or 75% of 1 rep max
WOD: Two rounds for time of:
-3 muscle ups
-15 Wall Ball Shots 20# / 10#
-21 Toes to bar
-100' Farmers Walk 70# / 35# per hand
Sub for muscle ups is either 4 bar pull ups and 4 bar dips or 3 ring pull ups and 3 ring dips
Post dead lift weight and time for wod.
Strength: Dead Lift 2 reps on the minute for 12 minutes 315# / 205# or 75% of 1 rep max
WOD: Two rounds for time of:
-3 muscle ups
-15 Wall Ball Shots 20# / 10#
-21 Toes to bar
-100' Farmers Walk 70# / 35# per hand
Sub for muscle ups is either 4 bar pull ups and 4 bar dips or 3 ring pull ups and 3 ring dips
Post dead lift weight and time for wod.
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Wednesday, 5/9/2012
Warm up: Choice
Strength: None
WOD: "FILTHY 50's"
For Time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
Post time
Strength: None
WOD: "FILTHY 50's"
For Time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
Post time
Monday, May 7, 2012
Tuesday, 5/8/2012
Warm up: Run Washburn Loop
Strength: Bench 3 sets 7 reps
WOD: 5 rounds for time:
-10 clapping push ups
-10 pull ups
-10 box jumps 30"/24"
-10 ball slams as heavy as possible
-10 kettle swings 70#/55#
Post bench weight and time.
Strength: Bench 3 sets 7 reps
WOD: 5 rounds for time:
-10 clapping push ups
-10 pull ups
-10 box jumps 30"/24"
-10 ball slams as heavy as possible
-10 kettle swings 70#/55#
Post bench weight and time.
Sunday, May 6, 2012
Monday, 5/7/2012
Warm up: Dynamic
Strength: Rest
WOD: On the minute for 20 minutes:
-15 Double Unders
-3 Power Cleans 185# / 105#
If you fail to get the reps in the minute allowed, stop! Complete 5 burpees for each minute not completed!
Example: if you fail at 10 minutes, you owe 50 burpees.
Post weight used and # of burpees
Strength: Rest
WOD: On the minute for 20 minutes:
-15 Double Unders
-3 Power Cleans 185# / 105#
If you fail to get the reps in the minute allowed, stop! Complete 5 burpees for each minute not completed!
Example: if you fail at 10 minutes, you owe 50 burpees.
Post weight used and # of burpees
Thursday, May 3, 2012
Friday, 5/4/2012
Warm Up: Choice
Strength: Rest
WOD: 5 rounds for max reps
-Max reps bench press 135# / 95#
Rest 10 seconds
-Max reps Pull Ups
Rest 2 minutes between rounds
Post Bench and Pull Up reps for each round.
Strength: Rest
WOD: 5 rounds for max reps
-Max reps bench press 135# / 95#
Rest 10 seconds
-Max reps Pull Ups
Rest 2 minutes between rounds
Post Bench and Pull Up reps for each round.
Wednesday, May 2, 2012
Tuesday, May 1, 2012
Wednesday, 5/2/2012
Today is a hero WOD! This Marine is a hero in every way possible. I encourage all to read the story through the link on this post! These are the men who fight every day! These are the men who allow us to enjoy the freedoms we do so every day! Please read his story and then give this workout everything you have, and do so knowing how lucky you are just to be doing so!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: None
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-RUN 400M
-29 BACK SQUATS 135# / 95#
POST TIME AND GET AFTER IT!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: None
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-RUN 400M
-29 BACK SQUATS 135# / 95#
POST TIME AND GET AFTER IT!
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Tuesday, 5/01/2012
Warm up: Choice
Strength: Rest
WOD: AMRAP 14 minutes
-7 Supine Ring Pull Ups
-7 Knees to elbows
-7 Clapping Push Ups
Post rounds completed
Strength: Rest
WOD: AMRAP 14 minutes
-7 Supine Ring Pull Ups
-7 Knees to elbows
-7 Clapping Push Ups
Post rounds completed
Sunday, April 29, 2012
Monday, 4/30/2012
Warm up: Dynamic
Strength: Bench 3 sets 5 reps
WOD: AMRAP 7 minutes
-7 power cleans 135# / 95#
-7 burpees
Post Bench weight and # of rounds completed
Strength: Bench 3 sets 5 reps
WOD: AMRAP 7 minutes
-7 power cleans 135# / 95#
-7 burpees
Post Bench weight and # of rounds completed
Thursday, April 26, 2012
Friday, 4/27/2012
Warm up: Choice
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Wednesday, April 25, 2012
Tuesday, April 24, 2012
Wednesday, 4/25/2012
Warm up: Run
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
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