Wednesday, 1/01/2014

HAPPY NEW YEARS!!!!!!!!!!

IF You go in, pick a wod of your choice and get after it.

Post to the board.

If you are going out tonight, please BE SAFE!!!!!!!!

Tuesday, 12/31/2013

Warm up:  Choice

Strength:  In WOD

WOD:  Find 5 rep max for Back Squat

Post weight!

Monday, 12/30/2013

Warm up:  Choice

Strength:  None

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

Focus on full range of motion in these movements.

Post rounds completed

12/24/2013

There will be no posted workouts for the rest of this week.

If you go in, I suggest working on some skill work and or some of your weaknesses.

This could be a good chance to really work on your form for certain lifts.  Get out of your comfort zone a little.

Monday, 12/23/2013

Warm up:  Choice

Strength:  none

WOD:  Choice

Pos choice and info on the board.

Friday, 12/20/2013

Warm up:  Choice

Strength: None

WOD:  3 Rounds each for time:
              -Row 500m
              -30 Air Squats with 5 second hold at the bottom of each squat. (Try to do unbroken)
              -25 GHD Sit ups
              Rest 2 minutes between rounds.
              Make sure you are holding tight at the bottom of the squats.  Keep good form, do not slouch forward and do not lean on toes.

Post time for each round.
             

Wednesday, 12/18/2013

Warm up: Choice

Strength:  None

WOD:  10 Rounds for calories
             -30 seconds max effort row or ride
             Rest 2 minutes between efforts
           
Post highest and lowest calorie rounds.

Tuesday, 12/17/2013

Warm up:  Dynamic

Strength:  IN WOD

WOD:  For time:
            -40 Bench Press 135#/75#
            -10 Supine Ring Pull ups
            -10 Ball Slams 30#/25#
            -30 Double Unders
            -30 Bench Press 135#/75#
            -10 Supine Ring Pull ups
            -10 Ball Slams
            -30 Double Unders
            -20 Bench Press
            -10 Supine Ring Pull Ups
            -10 Ball Slams
            -30 Double Unders
            -10 Bench Press
            -10 Supine Ring Pull Ups
            -10 Ball Slams
            -30 Double Unders

Post time.

Monday, 12/16/2013

Warm up:  Choice

Strength:  IN WOD

WOD:  3 Rounds for time:
             -Row 1000m
             -10 Front Squats 75% Body Weight
             -30 GHD Sit ups

Post front squat weight and time.

Friday, 12/13/2013

Warm up:  Choice

Strength:  In WOD

WOD:  Not for time
             10-8-6-4-2
              -Body Weight Bench
              -75% Body Weight Power Clean

Post weights used.
           

Wednesday, 12/11/13

Warm up:  Choice

Strength:  None

WOD:  AMRAP 25 minutes
             -100 Single Jump Ropes
             -5 Burpees
             -10 Push Ups
             -15 GHD Sit ups
             -20 Air Squats

Post rounds completed.

Tuesday, 12/10/2013

Warm up:  Ride 5 minutes then:
                  5 rounds
                   -3 pull ups
                   -7 push ups
                   -10 Sit ups

Strength:  None

WOD:  7 rounds for time:
             -7 Pull ups
             -7 Sumo Dead lift high pulls 95#/55#
             -7 hand release push ups
             -7 hang power cleans 95#/65#
             -20 Double Unders

Post time.

Monday, 12/09/2013

Warm up:  Choice

Strength:  In wod

WOD:  3 rounds for time:
             -15 Body weight Squats
             -Row 500m

Post weight and time.

Friday, 12/06/2013

Warm up:  Choice

Strength:  None

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
             -Hand Release Push Ups
             -Ball Slams 30#/25#
              Then
             1-2-3-4-5-6-7-8-9-10
             -Pull Ups
             -Ball Slams 30#/25#

FOCUS on doing the Ball Slams correctly!!!  Dont just drop the ball, SLAM it!  Get full extension overhead and slam the ball!

Post time!

Wednesday, 12/04/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             21-15-9
             -Wall Balls
             -Burpees
             -GHD Sit ups
             Rest 5 minutes
             Then
              9-15-21
              -Box Jumps 30"/24"
              -Row for calories
              -GHD Sit ups

Post time for each.

Tuesday, 12/03/2013

Warm up:  10 minutes on bike

Strength:  In Wod

WOD:  On the minute for 30 minutes
             Odd minutes 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29
             -2 reps body weight back squat

             Even minutes 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30
             -10 ab mat sit ups

For any round not completed, perform 10 burpees at the end of the wod.

Post squat weight and # of burpees.

Monday, 12/02/2013

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Row 2000m
             -100 Double Unders
             -50 Burpees
             -25 GHD Sit ups
           
Post time.

Friday, 11/29/2013

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 15 minutes
             -20 Push ups
             -50 Air squats

Post rounds completed.

Thursday, 11/28/2013

HAPPY THANKSGIVING!!!!!!

A Group of members will be doing their annual Thanksgiving Day 5k Run!

The "Turkey Trot" will start Thursday morning at 8:00am at the gym!

Anyone interested feel free to join in the fun.

Wednesday, 11/27/2013

Warm up:  Choice

Strength:  Rest

WOD:  4 Max Effort rounds
             -Row 500m
             Rest 5 minutes between efforts

This is all out! Even with 5 minutes of rest this will still be rough!

Post time for EACH round.

Tuesday, 11/26/2013

Warm up:  Row or Ride

Strength:  In WOD

WOD:  For Time:
             10-8-6-4-2
              -Body weight Bench Press
              -Ab Mat sit ups
              -1/2 Body Weight Shoulder to overhead (Push Press or Jerk)
              -Burpees
Even though this is for time, slow it down and make sure you are locking the weight out overhead.  DO NOT SHORT STROKE THIS!!!  There should be a slight pause at the top when the weight is locked out.

Post time, bench weight and press weight.

Monday, 11/25/2013

Warm up:  Choice

Strength:  Squats 3 sets 5 reps

WOD:  3 rounds for time
             -row 500m
             -15 box jumps 24"/20"
             -15 GHD Sit ups
             -15 Kettle Swings 70#/55#

Post squat weight and time.

Hoodies and Hats

FYI

We are ordering new black zip up hoodies and hats.  If you want one, you need to have money and size information in by Friday.

Thursday, 11/21/2013

REST DAY!

Wednesday, 11/20/2013

Happy 21st Birthday Kayla!!!!!!!!!!!!!!!!!!!

Everything today is for Kayla's birthday!

Warm up:  Choice

Strength:  None

WOD:  Happy 21st Kayla!!!
             For time:
              -21 Calorie Row
              -21 Burpees
              -21 GHD Sit ups
              -21 Burpees
              -21 Double Unders
              -21 Burpees
              -21 Calories on Airdyne
              -21 Burpees
              -21 Push Ups
              -21 Burpees
             
Post time, a happy birthday to Kayla and a suggestion drink for her 21st birthday!
           

Tuesday, 11/19/2013

Warm up:  Row 2k or Ride Airdyne 3 miles

Strength:  None

WOD:  AMRAP 20 Minutes
             -5 burpees
             -10 Ball Slams 30#/25#
             -20 Double Unders

Post # of rounds completed.

Monday, 11/18/2013

Warm up:  Dynamic sub 500m row for run

Strength:  None

WOD:  For Time AND Reps
             -8 Rounds tabata Air Squats
             -50 Box Jumps 24"/20"
             -8 Rounds Tabata Push Ups
             -50 Wall Balls 25#/15#
             -8 Rounds Tabata Ab Mat Sit Ups
             -50 Stationary lunge steps

Set the big clock to TABATA and use a stop watch or the other clock to count total time.

On air squats make sure you are getting full depth and FULLY LOCKING HIPS OUT at top.
SAME GOES FOR PUSH UPS.

Post time and total reps for each.

Friday, 11/15/2013

Warm up:  Choice

Strength:  None

WOD:  5 Rounds
             -10 Burpees
             -10 Weighted Step ups to 20/18 box.  Barbell on back with 95#/45#.  5 each leg
             -10 Ab mat sit ups
             -10 Wall balls 25#/15#

         1:  THIS IS NOT FOR TIME
         2:  TRY TO DO SETS UNBROKEN
         3:  ALTHOUGH NOT FOR TIME TRY TO KEEP MOVING WITH MINIMAL REST
         4:  FORM IS THE MOST IMPORTANT
         5:  IF YOU CANNOT GET ALL THE WAY DOWN AND PERFORM A PERFECT WALL BALL WITH THE WEIGHT, DROP THE WEIGHT DOWN TO A WEIGHT THAT ENABLES YOU TO HAVE PERFECT FORM!  SAME GOES FOR STEP UPS.

POST WEIGHT USED. THOUGHTS,

Thursday, 11/14/2013

REST DAY!!!!

Wednesday, 11/13/2013

Warm up:  Choice

Strength:  In Wod

WOD:  5 rounds for time:
             -5 Bench Press 225#/155# (Use body weight if you are under those weights)
             -10 Burpees
             -15 GHD Sit ups
             -20 Double Unders

Post time and weight used for bench.

Tuesday, 11/12/2013

Warm up:  Choice

Strength:  None

WOD:  From the Crossfit Football page "WADE"
If you are not comfortable with these movements, sub clean and jerk with a barbell for snatch, and thruster with barbell for one arm thruster.

"Wade"

Complete 5 rounds for time:

50 lbs One Arm DB Power Snatch - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps

*Alternate hands as needed during the workout to complete total reps.

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

Monday, 11/11/2013

Warm up:  Choice

Strength:  None

WOD:  "FILTHY 50's"
               For time:
               -50 Box Jumps 24"/20"
               -50 Jumping Pull ups
               -50 Kettle Swings 35#/25#
               -50 Walking Lunge Steps
               -50 Knees to Elbows
               -50 Push Press 45#/25#
               -50 Back Extensions
               -50 Wall Balls 20#/8 or 10#
               -50 Burpees
               -50 Double Unders

Post time.

Friday, 11/8/2013

Warm up:  Choice

Strength:  In Wod

WOD: 3 Rounds for reps
            -Max reps bench 135#/75#
            Rest 2 minutes
            -Max reps Supine Ring Pull ups
            Rest 2 minutes
            -Max reps strict press 95#/55#
            Rest 2 minutes

Post reps for each round.

Thursday, 11/7/2008

Rest day.

Wednesday, 11/6/2013

Warm up:  Dynamic inside Row 500 instead of run 400

Strength:  Rest

WOD:  3 rounds for total reps
             30 seconds on 30 seconds off
             -Push ups
             -Burpees
             -ab mat sit ups
             -double unders
             Rest 1 minute between rounds
   
Post total reps.

Tuesday, 11/5/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             75% Body Weight
             10-9-8-7-6-5-4-3-2-1
             Power Clean
             1-2-3-4-5-6-7-8-9-10
             Front Squat
 
             First set will be 10 power cleans and 1 front squat followed by 9 power cleans and 2 front squats and so on until the last set is 1 power clean and 10 front squats.

            This workout is for time but FOCUS ON FORM.  Concentrate on good explosion and bar speed on the cleans and getting full depth on the front squats.

Post weight used and time.

Monday, 11/04/2013

Warm up:  3 rounds
                  -20 Air Squats
                  -10 GHD Sit ups
                  -10 Push ups
                  -5 Strict Pull ups
                  -30 Double Unders

Strength:  None

WOD:  4 rounds EACH for time.  Rest 3 minutes between each round.
             -15 Kettle Swings 70#/55#
             -15 Ab Mat sit ups
             -10 Pull ups
             -10 Thrusters 95#/55#
             -Row 250m

Post time for EACH round.

Friday, 11/01/2013

Warm up:  Choice

Strength:  None

WOD:  AMRAP 20 minutes:
             -20 double unders
             -10 push ups
             -10 chin ups
             -10 ghd sit ups

Post rounds completed.

Thursday, 10/31/2013

Rest Day!

Wednesday, 10/30/2013

Warm up:  "Sally"
                   Air Squats for 1st song
                   rest for 2nd song
                   Push ups for 3rd song
                   Ab Mat sit ups for 4tth song

Strength:  WOD

WOD:  Hang Power Cleans
             3-3-3-3-3
             Increase weight every set

Post weight.

Tuesday, 10/29/2013

Warm up:  Choice

Strength:  None

WOD:  "Morrison"  Hero WOD
              For time:
              50-40-30-20-10
              -Wall Balls 20#/15#
              -Box Jumps 24"/20"
              -Kettle Swings 55#/35#
If you have trouble with wall balls, scale the weight to 15#/10#.  Concentrate on full range of motion.

Post time.

Monday, 10/28/2013

Warm up:  2 rounds
                 -Row 20 Calories
                 -20 stationary lunge steps
                 -15 GHD Sit ups
                 -10 Burpees

Strength:  In WOD

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
             -Body Weight Bench
             -Knees to Elbows

Post weight and time.

Friday, 10/25/2013

Warm up:  Choice

Strength:  Rest

WOD:  "Oliveira"  HERO WOD
              4 rounds for time:
              -Run 1000m (From fence at 400m turn a round to crosby and back)
              -25 Pull Ups
              -25 GHD Sit ups
              Optional:  Where boots and utility pants with a vest.

CPL BRIAN OLIVEIRA
3rd BN 1st Marines
Best Friend to AJ
Died on October 25th 2004
To honor a man and father that never got to hold his own son due to his sacrifice in serving his Country.

Thursday, 10/24/2013

Rest Day!!

Wednesday, 10/23/2013

Warm up:  Choice

Strength:  Rest

WOD:  FOR TIME
                      200 Calorie ride on Airdyne
                       If you finish this in under 12 minutes you owe 2000m row
                       If you finish this in under 15 minutes you owe 2500m row
                       If you are OVER 15 minutes you owe 2500m row and 25 burpees
             There is no rest between ride and row.  Clock starts when you start riding and stops when you are done with the row or row and burpees.

Post time for Airdyne and total time.

Tuesday, 10/22/2013

Warm up:  2 rounds
                  -Row 40 Calories
                  -15 GHD Sit ups
                  -10 Push ups
                  -5 burpees

Strength:  In WOD

WOD:  5 rounds NOT For Time:
             -10 Body Weight Bench Press
             -7 Strict Pull Ups
             -10 Strict Press 40% Body Weight
             -7 Strict Chin ups

Post weight used for bench and press.

Monday, 10/21/1013

Warm up:  Run, row, or ride 10 minutes

Strength:  in WOD

WOD:  Squat 3-3-3-3-3-3-3
             Increase weight every set working to a heavy 3 reps.

Post weight.

Wednesday, 10/16/2013

WOD is posted on the white board at the gym!

Tuesday, 10/15/2013

Warm up:  Choice

Strength:  Press 3 sets 10 reps

WOD:  Complete for time:
             -20 Ring Push Ups
             -20 Pull ups
             -20 Bar dips
             -10 Ring Push Ups
             -10 Pull ups
             -10 Bar dips
             -5 Ring Push Ups
             -5 Pull ups
             -5 Bar dips

Post press weight and time.

Monday, 10/14/2013

Warm up:  75 calorie row or ride
                  Then 3 rounds
                  -20 Air Squats
                  -10 Push Ups
                  -10 Ghd Sit Ups

Strength:  In WOD

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
              -Dead lift 225#/155#
              -Toes to bar
              -Ball Slams 30#/15#or20#
Example 1st set will be 10 dead lift 10 toes to bar 10 ball slams then 9 dead lift 9 toes to bar 9 ball slams all the way down to 1 dead lift 1 toes to bar 1 ball slam.

Post time.

Friday, 10/11/2013

Warm up:  -75 Calories on Airdyne
                  -30 Air Squats
                  -20 Push ups
                  -10 Pull ups

Strength:  None

WOD:  5 Rounds for time:
             -7 Squat Cleans 155#/105#
             -14 Kettle Swings 55#/35#

Post time.

Thursday, 10/10/2013

Rest Day!

YOGA!!!!!!!!!!!!!

If you have not yet been, do yourself a favor and give YOGA a try!  Our YOGA instructor is amazing!  Go one time and you will be hooked.  It might also be just what you need to get you over the hump in some of your workouts.

Wednesday, 10/9/2013

Warm up:  CHOICE:  Just a reminder, THIS IS IMPORTANT!!!!!  You need to be good and warm before just jumping into a WOD!  You should have a good sweat going, if not then you are not getting enough of a warm up!

Strength:  In Wod

WOD:  3 rounds for time of:
             -15 Hang Power Cleans 135#/95#
             -Run 400m
             -15 Shoulder to overhead 135#/95#
             -Row 500m

Post time.

Note: Spend time working Mobility. Spent AT LEAST 2 mins on each side.

               

Tuesday, 10/9/2013

Warm up:  Sally (CD is in the cd player)  Turn the cd on and go with the song.
                  -Air Squats:  On "Sally Down", go down and hold a strict squat position until you here "Bring Sally Up".  Do this for the duration of the song.
                  Rest for one song approx 3:20 Seconds
                   -Push ups:  On "Bring Sally Down" go down, touch chest to the floor without allowing hips or knees to touch until you hear "Bring Sally Up" Get as far through the song as you can!
                   No Rest
                    -Ab Mat sit ups

Song will play 4 times.

Strength:  None

WOD:  25-20-15-10-5 unbroken sets for time of:
              -Wall Balls 20#/8-10#
              -Box Jumps 24"20"

Post time.

Monday, 10/7/2013

Warm up:  Choice

Strength:  None

WOD:  AMRAP 30 minutes
             -100 Single Jump ropes
             -20 Ghd Sit ups
             -10 Hand Release Push Ups
             -30 Double Unders
             -10 Strict Pull ups
        This is not a sprint!  Focus on form and range of motion.  Take your time and make every rep as perfect as it can be!

Post rounds completed.

Friday, 10/4/2013

Warm up:  Choice

Strength:  In WOD

WOD:  25 minutes move as much weight as possible.
             1 round =
                 -1 rep Back Squat
                 -1 rep Bench Press
                 -1 rep Power Clean
             This is the same format as 10,000#.
             Choose a weight for each lift that you would normally do for a good set of 5.
             FOCUS ON STRICT FORM FOR THE LIFTS!!!!!!
             If your form is not perfect then the weight is too much.
             Find the correct weight for you before you start!

Post weight used for each lift and # of rounds completed with total weight moved.

Wednesday, 10/2/2013

Warm up:  Run, Row, or ride 10 minutes

Strength:  Rest

WOD:  For time:
             21-15-9
             -Kettle Swings 55#/35#
             -Ab Mat sit ups
             -Calorie row

Post time.

Tuesday, 10/1/2013

Warm up:  2 rounds
                  -Ride Airdyne 50 calories
                  -25 Air Squats
                  -10 burpees
                  -50 Double Unders

Strength:  Squat 5 sets 3 reps

WOD:  Every minute on the minute:
             5 minutes
                -10 Thrusters 95#/65#
             Rest 5 minutes
             5 minutes
                -5 burpees
                -15 air squats

Post squat weight and thoughts.

Monday, 9/30/2013

Warm up:  -50 Calories on Airdyne
                  Then 3 rounds
                   -5 pull ups
                   -10 push ups
                   -10 air squats
                   -5 burpees

Strength:  Bench 3 sets 20 reps
 
WOD:  10 Rounds for time:
             -10 Box Push Ups (Feet on a box, each hand on a box.  Chest goes below the box elbows lock out at the top)
             -10 Box Jumps 24"/20"
             -10 Knees to Elbows
             Cash out 50 double unders

Post bench weight and time.

Friday, 9/27/2013

Warm up:  Choice

Strength:  rest

WOD:  Run or Row 5k

Post choice and time.

Wednesday, 9/25/2013

Warm up:  100 calorie row, or 150 calorie air dyne
                  then 3 rounds of:
                   -5 strict pull ups
                   -5 burpees
                   -10 ghd sit ups
                   -10 walking lunge steps

Strength:  None

WOD:  For time:
             -150 Push ups
             Every time plank is broken do 20 double unders.
             Then
             -50 Knees to elbows
             Every time you break do 5 burpees.

Have someone else judge your push ups if possible.  They can tell you when you lose form.  Make sure to still touch your chest at the bottom and FULLY LOCK OUT ELBOWS at the top.

Be strict on the knees to elbows.  When you cannot get your knees up, come off the bar and start burpees.

Post time and # of double unders and burpees.

OIT Baseball

Just a heads up, that the Oregon Tech Baseball Team will be starting in the gym this week.  They will be in at 6:30am Tuesday and 6:00am Thursday.

Starting next week they will be in MWF at 6:30am.  This will be a large group taking up a lot of space so if you usually are in at that time, just be prepared for a crowd.

Thank you!

Tuesday, 9/24/2013

Warm up:  3 rounds
                  -20 Calories on Airdyne
                  -10 Ghd Sit ups
                  -15 Air Squats
                  -5 Burpees

Strength:  In WOD

WOD:  For time
             -Row 1000m
             Then 5 rounds of
             -7 Back Squats 225#/135#
             -20 Ab Mat Sit ups

Post time.

Monday, 9/23/2013

Warm up:  Choice

Strength:  Bench 4 sets 10 reps

WOD:  4 rounds for time
             -50 double unders
             -run 100 yards
             -20 box jumps 24"/20"
             -run 100 yards
             -10 burpees
             -run 100 yards

Post bench weight and time.

Friday, 9/20/2013

Warm up:  Choice

Strength:  None

WOD:  "TABATA"
               20 seconds on 10 seconds off with NO rest between.
               8 rounds of each exercise before moving on to the next
                -Pull ups
                -Push ups
                -GHD Sit ups
                -Air Squats

Post total reps.

Wednesday, 9/18/2013

Warm up:  Dynamic

Strength:  Strict Press 5 sets 3 reps

WOD:  3 rounds for time
             -50 Calories on Airdyne
             -20 GHD Sit ups
             -50 Calorie Row
             -20 Hand Release Push Ups
             -50 Air Squats
             -20 Knees to elbows

Post press weight and time.

Tuesday, 9/17/13

Warm up: bike for 10 mins

Strength: none

WOD: 5 rounds for max reps
           -60 sec ME Row for calories
           -60 sec ME Pull Ups
           -60 sec ME Air squats
         Rest 1 min between rounds

        * Post reps for individual movements and total reps completed

Monday 9/16/13

Warm Up: 2 rounds of: 15 air squats
                                       7  pull ups
                                       10 burpees
Strength: push press 5x3

WOD: 2 rounds for time: - Row 1000m
                                         - Run 800m
                                         - 15 Thrusters #95/65
Post weight and time.
           

Friday, 9/13/2013

Warm up:  Choice

Strength:  Rest

WOD:  20 minutes
             For as many reps as possible Single Jump Ropes
             -At the start of every minute complete 20 double unders
             -Use the rest of the minute to get as many singles as possible.
             Keep track of singles.

Post total # of singles completed.

If you cannot do double unders, consider this 20 minutes of practice time for double unders.  Get as many as you can every minute.

Wednesday, 9/11/13

Remembering September 11, 2001
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!

Warm up:  Choice

Strength:  NONE

WOD:  For time:
             Buy in 1,488 meter row
             9 Rounds
             -11 Kettle Swings 55#/35#
             -11 Push ups
             -11 Ball Slams 25#/20#
             -11 Ab Mat Sit Ups
             Cash out 1,489 meter row

Post time.

Tuesday, 9/10/2013

Warm up: Choice

Strength:  None

WOD:  "Karen"
              For time
              -150 Wall Balls 20#/8-10#
              Guys hit the "A" on the targets, girls hit the "E"

Post time.

Monday, 9/9/2013

If you have not noticed, I have been repeating several movements throughout the last few weeks.  I am doing this in hopes that people will take the time to make sure their form is good, and frankly for the majority it has not.  Please take some time leave your ego at the door and get your form right.  This is the best way to make gains.  If you feel like you have stalled out on some of these things, try dropping the weight and focusing on strict form for a while.

Warm up:  Dynamic

Strength:  In WOD

WOD:  On the minute every minute
             5 minutes
             -5 Hang power cleans 135#/75#
             -10 Hand Release push ups
             Rest 3 minutes
             5 minutes
             -5 Shoulder to overhead 135#/75#
             -7 Ab mat sit ups
             Rest 3 minutes
             5 minutes
             -5 Clean and Jerks 135#/75#
             -4 Burpees

Post weight used and if completed.

Friday, 9/6/2013

Warm up:  150 calories Ride or Row

Strength:  In WOD

WOD:  4 rounds for time
             -10 Back Squats 185#/105#
             -10 Ab Mat Sit Ups
             -10 Box Jumps 24"/20"
             -5 Front Squats 185#/105#
             -5 Ab mat sit ups
             -5 Burpees

Post time.

Wednesday, 9/4/2013

Warm up: Run, Ride, or Row 5 minutes
                Then 3 rounds
                 -10 GHD Sit ups
                 -10 Hand Release push ups
                 -10 Air Squats and concentrate on form

Strength:  In Wod

WOD:  For Reps
            Tabata rounds 20 seconds on 10 seconds off
            4 cycles
            -2 rounds Bench 135#/75#
            -2 rounds Strict Chin Ups
            Rest 2 minutes
            -2 rounds Bar dips
            -2 rounds strict press 75#/45#
            Rest 2 minutes

This will be a total of 8 rounds for each movement.

Post total reps for each movement.  Compare to 8/13/2013

Tuesday, 9/3/2013

Warm up: Run, ride, or row 10 minutes

Strength:  Front squats 5 sets 3 reps

WOD:  21-18-15-12-9-6-3
             -Wall Balls 20#/8-10#
             -GHD Sit Ups
             -Box Jumps 24"/20"

Post squat weight and time.

Friday, 8/30/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Front Squat 185#/115#  If you can do this wod at 225#/135#
             1-2-3-4-5-6-7-8-9-10
             -Box Jumps 24"/20"

             Do 5 burpees after every round.

First round is 10 front squat, 1 box jump and 5 burpees.

Post weight and time.

Thursday, 8/29/2013

REST DAY!!!

Wednesday, 8/28/2013

Warm up:  Run Washburn loop or Ride 150 calories airdyne or row 150 calories
                  Then: 3 rounds
                             -20 Air Squats
                             -15 Strict Press 45#/25#
                             -10 Ab mat sit ups
                             -5 Burpees

Strength:  In WOD

WOD:  Power Clean 3-3-3-1-1-1
             Increase weight every set working up to a Heavy 1 rep!
           
             Rest 5 minutes

             Jerk: 3-3-3-1-1-1
             Increase weight every set working up to a Heavy 1 rep!

You are not looking for a 1 rep max!  Last set should be around 90% or max.

Post weights for each lift.

Tuesday, 8/27/2013

Warm up:  Dynamic and 5 minutes rolling out

Strength:  In WOD

WOD:  7 Rounds for time
             -10 reps Bench Press 165#/105#
             -10 Strict Chin ups
             -15 GHD Sit ups
             -15 Kettle Swings 70#/55#
             -20 Double Unders

Post time

Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!

Monday, 8/26/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For Time
             -50 Reps Front Squat 135#/75#
             Every time the bar is racked, do 7 Ring Dips

Post time and # of rings dips.

Friday, 8/23/2013

Warm up:  Roll out 5-10 minutes
                 Then 10 minutes on Airdyne

Strength:  IN WOD

WOD:  Max Rounds
            2 Reps Bench Press on the minute every minute until failure
            Start at 135#/75#
            Add 10# every round

Post weight for last round completed successfully!

Thursday, 8/22/2013

REST DAY!!

Wednesday, 8/21/2013

Warm up:  Run Washburn Loop

Strength:  None

WOD:  5 Rounds for time:
             -20 GHD Sit ups
             -20 Hand Release Push ups
             -10 Box Jumps 24"/20"
             -10 Pull Ups

Post time!

Tuesday, 8/20/2013

Warm up:  Dynamic

Strength:  none

WOD:  4 Rounds for time
             -50 Air Squats
             -Run 400m
            DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
            Full depth with full hip extension at the top!!!!

Post time!

Monday, 8/19/2013

Warm up:  Airdyne ride for 7-10 minutes

Strength:  None

WOD:  AMRAP 7 minutes
             -7 Ball Slams
             -7 Ab Mat Sit ups
             Cash out
             -100 Double unders

POST # Rounds completed.

Friday, 8/16/2013

Warm up:  Choice

Strength:  In wod

WOD:  "THE RU-BAN"
               On the minute for 20 minutes:
               Odd Minutes (1,3,5,7,9,11,13,15,17,19)
               -3 Power Cleans 185#/105#
               -30 Double Unders
               Even Minutes (2,4,6,8,10,12,14,16,18,20)
               -3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
               -30 Double unders

              For every minute that double unders are not completed, count a penalty.
              After the 20 minutes do 5 burpees for every penalty.
              Cap penalties at 10
              Max # of burpees will be 50
             
              THERE IS NO SUB FOR DOUBLE UNDERS.  IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!

Post weight and # of penalties.

Thursday, 8/15/2013

Rest Day!

Get to YOGA!

Wednesday, 8/14/2013

Warm up:  Choice

Strength:  Squat 3-3-3-3-3
               Weight should increase with each set.  These sets do not include warm ups!

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
            -Box Jumps 24"/20"
       
            First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Tuesday, 8/13/2013

Warm up:  Run, Ride or Row 10 minutes
                  Then 3 Rounds
                   -10 GHD Sit ups Tempo 3 down 2 hold 2 up
                   -10 Hand Release Push Ups
                   -10 Air Squats Slow and concentrate on form

Strength:  In Wod

WOD:  For Reps
             Tabata rounds 20 seconds on 10 seconds off
              4 Cycles
             -2 rounds Bench 135#/75#
             -2 rounds Strict Chin ups
             Rest 2 minutes
             -2 rounds Bar dips
             -2 rounds strict Press 75#/45#
             Rest 2 minutes

This will be a total of 8 rounds for each movement.

Post total reps for each movement!

Monday, 8/12/2012

For those who competed on Saturday in the garage games, do WOD B.
For everyone who did not compete, DO WOD A.

WOD A:
Warm up:  Dynamic

Strength:  None

WOD:  For time
             -15 Power Cleans 155#/95#
             -30 Toes to Bars
             -30 Box Jumps 24"/20"
             -15/10 Chest to Bar Pull ups
             -30 Double Unders
             -15 Kettle bell thrusters 55#/35# each hand
             -30 Burpees jumping onto plate
             -15 Overhead Stationary Lunges 45#/25#

Post time

WOD B:
Run, Ride, or Row for 10-20 minutes

Roll out and stretch for 20 minutes.

Thursday, 8/8/2013

REST DAY!!!

GET TO YOGA!!!!!!!!

ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.

WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!

THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!

Wednesday, 8/7/2013

Warm up:  Choice

Strength:  None

WOD:  Tabata (20 seconds on 10 seconds off)
                2 Cycles
             -4 rounds Push Ups
             -4 rounds Supine Ring Pull ups
             -4 rounds Burpees
             -4 rounds Kettle Swings 55#/35#
              Rest 2 minutes between cycles

Post total reps for each exercise.

Tuesday 8/5/13

Warm Up: Choice

Strength: 3x5 Weighted Pull Ups

WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
            Airdyne for Calories
            Rest 1 minute
            30 secs on / 30 seconds off for a total of 3 Mins of:
            Bar Dips
            Rest 1 minute
            30 secs on / 30 seconds off for a total of 3 Mins of:
            Ab Mat Sit Ups
            Rest 1 minute
           30 secs on / 30 seconds off for a total of 3 Mins of:
           Air Squats

 Post weight and total reps of each movement.

Monday, 8/5/2013

Warm up:  Run Washburn Loop
                 
Strength:  In WOD

WOD:  For Time:
              -30 SQUAT CLEAN AND JERKS 155#/105#

             For rep to count you MUST go into a FULL SQUAT!

Post time.

Friday 8/2/13

Warm up: choice and roll out for 10 mins

Strength: In WOD

WOD:  "DT"

             5 rounds for time
             12- Deadlifts 155/105
              9-  Hang POWER Cleans 155/105
              6- Push Jerks 155/105

Wednesday 7/31/13

Warm Up: 2 rounds of: 30 Double Unders
                                      15 Air Squats
                                      10 Push Ups
                                      10 Ghd Sit Ups

Strengtth: 3x10 Bench Press

WOD: 5- Toes to Bar
           10- Burpee Box Jumps
           15- Thrusters # 95/65
           20- GHD Sit Ups
           25- Calorie Row
           30- Double Unders
           25- Calorie Row
           20- GHD Sit Ups
           15- Thrusters # 95/65
           10- Burpee Box Jumps
            5- Toes to Bar

Post Weight and Time


                                   
                 

Tuesday 7/30/13

Warm Up: Dynamic and roll out for 10 mins(Lower Body)

Strength: Rest

WOD:  For Time
           
            Row 1000m
            Run 800m
            Row 1000m
            Run 800m

 Post Time.

Monday, 7/29/2013

Warm up:  Run, ride or row 5 minutes then:
                   2 rounds
                    -10 GHD Sit ups tempo 3 down 1 hold 2 up
                    -10 Burpees

Strength:  In WOD

WOD:  4 four minute rounds of:
             -7 Back Squats 225#/145#
             -Run 400m
           
             Whatever time remaining in the round is the rest before starting the next round.
             
             For every round not completed, do 50 double unders after completion of the wod.

             Scale this weight if needed, but remember the focus of this wod is strength.  It should be heavy.  Push yourself!  Go with a the weight you use for sets of 10.

Post time for each round and # of double unders.

Friday 7/26/13

Warm Up: Run Washburn Loop or row 1500m

Strength: 3x10. With a light load work technique of the clean and jerk. (recommendation is using only the barbell  45/25).

WOD:    1- Clean and Jerk #155/105
             1- Round of Cindy
             2- Clean and Jerk #155/105
             1- Round of Cindy
             3- Clean and Jerk #155/105
             1- Round of Cindy
             4- Clean and Jerk #155/105
             1- Round of Cindy
             5- Clean and Jerk #155/105
             1- Round of Cindy
             ETC Until 10 Clean and Jerks
             1- Round of Cindy

  - One round of Cindy is     5- Pull Ups
                                       10- Push Ups
                                       15- Air Squats

  Happy Friday!!!!  

Terry Tate- Office Linebacker

Thursday 7/25/13

REST DAY!!!  Reminder Yoga class is cancelled tonight.

Wednesday, 7/24/2013

Warm up: 2 rounds of
                30 Air Squats
                Row 1000m or Run 800m
                Rest 3 minutes between

Strength:  Rest

WOD:  For Time
            21-15-9
            -Box Jumps 24"/20"
            -GHD Sit ups
            -Ball Slams 30#/20#

Post Time

Remember!  A ball slam means SLAM the ball not dropping it from over your head.  KEEP YOURSELF HONEST!  IF IT TAKES EXTRA TIME, SO BE IT!  DO IT RIGHT!!!!!!
               

Tuesday 7/23/13

Warm Up: Dynamic

Strength: Deadlift  3, 3, 3, 3, 3 ( Increase weight every set to a heavy work load. YOUR FIRST SET OF 3 SHOULD BE HEAVY). These five sets DO NOT include your warm up at deadlift.

WOD: Every minute on the minute (EMOM) for 12 Minutes

     Sprint 60 yards.

    *Top of the min sprint 60 yards. The remaining time of that minute is your rest time.

After completing your 12 mins but sure you do a cool down and stretch. We haven't done sprints in a while so you could be extremely tight at the end.

Post weight, slowest and fastest time.

Monday 7/22/13

Warm Up: Choice

Strength: Power Cleans (find a weight to maintain good form)

WOD: 4 Rounds for time

           - 100m Farmer Carry  #70/55
           - 10 Thrusters  #95/65
           - 100m Farmer Carry  #70/55
           - 10 Supine Pull Ups
           - 100m Farmer Carry  #70/55
           - 10 Ab Mat Sit Ups

** Farmers Carry,  start at the line and go down to the fence gate and back.

Friday 7/19/13

Warm Up: Run 800 and 3x10  tempo Ghd Sit ups (2 seconds going down, 1 second at the bottom, 0 seconds going up, 1 second at the top) ( ie- 2101 )

Strength: 3x7 Bar Dips

WOD-  10-9-8-7-6-5-4-3-2-1
            1-2-3-4-5-6-7-8-9-10

             -STRICT Pull Ups
             - HAND RELEASE Push Ups
             *between every set you'll complete 30 Double Unders

             CASH OUT- Row 500m

    i.e- Do ten Pull ups, one Push up then 30 double unders. Nine Pull ups, two push ups then 30 double unders etc. YOU WILL END WITH DOUBLE UNDERS then the cash out.

Thursday 7/18/13

REST DAY!!! 

(Jake from the Iron Owl) Im sure most of you felt this way today if you did todays WOD and for that we applaud you. Nicely Done!!

This Saturday there is going to be a pool party/BBQ 

Where: Pete and Allison York's house, 170 Southshore Ln(off  of lakeshore Dr.

When: This Saturday at Noon (7/20/13)

What to bring: It's a potluck, so bring a dish and something to drink.

This is for everyone so bring yourself and kids. Also bring swimsuits if you wanna swim. 

Wednesday 7/17/13

Warm up: 5 mins of airdyne or row. Then 5-10 mins working technique of hang squat cleans

Strength: In WOD

WOD:  Three sets for times of:

             Run 1 Mile

             185/125 lb Hang Squat Cleans x 10 reps

             20-Yard Front-Racked Walking Lunge (185/125 lb)

             Rest 6 minutes between sets

Post and weight  time of each set.  

-scale if needed but this is made to be heavy and mentally tough!! 

Tuesday 7/16/13

Warm Up: 3 Rounds-  5- Pull Ups
                                   10- Push Ups
                                   15- Air Squats

Strength: 3x5- Push Press (pick a weight that you can maintain Form)

WOD: Buy in- Run 400m

            "Annie"
             50-40-30-20-10
             Double Unders
             Sit Ups

           Cash out- Run 400m

POST TIME!!

Monday, 7/15/2013

Warm up:  Choice

Strength:  In WOD

WOD:  3 Rounds of 4 minutes
             -Row 500m
             -Bench Press 135#/95# (1 set for unbroken reps)
             Rest is remaining time of 4 minutes after you rack the bench.

Post bench reps for each round.

GYM CLOSED

Very sorry for this, but we are closing the gym, FRIDAY, SATURDAY, and SUNDAY.
We are trying to get everything cleaned up and moved, and the process will be cleaner and quicker if we can do so with little traffic.
Saturday and Sunday the parking lot is going to be re-sealed again due to some spots that were not done well before.

Again, we are very sorry for the inconvenience but we will have everything nice and tidy and ready to rock for MONDAY!

Enjoy the days off!  Get some rest and have a great weekend.

THANK YOU!

YOGA CLASS IS CANCELLED

Yoga Class tonight is cancelled due to the construction in the gym. Sorry guys, thought we would have it cleaned by tonight but not happening!! Class will resume Tuesday at 6pm

Tuesday, 7/9/2013

Warm up:  Run

Strength:  Deadlift:  Warm up to your weight for the wod.

WOD:  Garage games WOD
             5 rounds for time
             -5 Deadlift 275#/185#
             -10 Burpees

Form must be strict.  Lock the hips out with shoulders behind the bar at the top of the lift.

Post time and weight used.

Monday, 7/8/2013

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 7 minutes
             -5 Supine Ring Pull ups
             -5 Knees to Elbows
             -5 Ball Slams 30#/20#
             REST 5 Minutes
             AMRAP 10 minutes
             -10 Kettle Swings 55#/35#
             -20 Push Ups
             -10 Ab Mat Sit ups

Post rounds completed for each part and compare results to 1/11/2013

Thursday, 7/04/2013

REST DAY!!!

Everyone have a fun and SAFE 4th of July!!!!!

Wednesday, 7/3/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  For time:
             30-25-20-15-10-5
             -Row or ride airdyne for calories
             -Wall Balls 15#/8#
             -Kettle Swings 55#/35#
             -GHD Sit ups
             -Double Unders

Post time!

Tuesday, 7/2/2013

Warm up:  3 minute Airdyne
                  3 minute Row
                  3 minute Jog

Strength:  Rest

WOD:  2 Rounds
             -4 rounds tabata Push ups
             Rest 1 minute
             -10 Strict Chin ups
             Rest 1 minute
             -4 rounds tabata Ab Mat Sit ups
             Rest 1 minute
             -10 Strict Pull ups
             Rest 1 minute

Post reps for push ups and sit ups for each round.

Monday, 7/01/2013

Warm up:  Choice

Strength:  In WOD

WOD:  Hero WOD!!!!
            "BRUCK"
             4 Rounds for time of:
             -Run 400m
             -24 Back Squats 185#/105#
             -24 Jerk 135#/75#

Scale if needed but make sure it is a good weight.  Breaking sets is OK!!!

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

GYM CLOSURE

NOTICE TO ALL

THE GYM WILL BE CLOSE SATURDAY AND SUNDAY AS THE PARKING LOT IS BEING SEALED.  THERE WILL BE NO ACCESS FOR THE WEEKEND.

THIS CLOSURE MAY HAPPEN FRIDAY AFTERNOON.

SORRY FOR THE INCONVENIENCE!!!

Friday, 6/28/2013

Warm up:  Choice

Strength:  None

WOD:  4 rounds not for time
             -Bench Press max reps 135#/75#
             Rest 1 minute
             -10 strict pull ups
             Rest 30 seconds
             -1 minute plank hold
             Rest 15 seconds then start next round.

Post bench reps for each round.

Wednesday, 6/26/2013

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time
             21-18-15-12-9-6-3
              -Front Squats 185#/95#
              -GHD Sit ups

Scale the weight appropriately!  This should be heavy, but not so heavy your form breaks down.  But if you scale to the point where you are doing them all unbroken, then you probably went too light!

Post time!

Tuesday, 6/25/2013

Warm up:  Run 800m
                  3 rounds
                   -5 strict pull ups
                   -10 Push ups
                   -15 Air squats
                   -15 GHD Sit ups

Strength:  None

WOD:  AMRAP 20 minutes
              -3 Burpees
              -6 Ab Mat Sit ups
              -9 Ball Slams 30#/20#
              -20 Double Unders

Post rounds completed.
                 

Monday, 6/24/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  Run or Row 5K

Post time!

Friday, 6/21/13

Thursday, 6/20/13

REST DAY, reminder Yoga is at 5:30 pm. Highly recommended you try it out if you haven't. This will make a difference in your lifestyle.

Wednesday, 6/19/2013

Warm up:  3 rounds not for time!  Warm up!
                  -15 Air Squats
                  -10 Push Ups
                  -5 Dead Hang Pull ups
                  -10 Lunges
                  -15 GHD Sit ups

Strength:  Rest

WOD:  For time:
            -5 Burpees
            -Run 200m
            -15 Burpees
            -Run 400m
            -25 Burpees
            -Run 800m
            -25 Burpees
            -Run 400m
            -15 Burpees
            -Run 200m
            -5 Burpees

Post time, and again give your thanks to Ruben!

Tuesday, 6/17/2013

Warm up:  Dynamic

Strength:  Squats 3 sets 20 reps

WOD:  "Elizabeth"
             For time
             21-15-9
             -Power Cleans 135#/95#
             -Ring Dips

Post squat weight and time.

Monday, 6/17/2013

Warm up:  Run Washburn loop

Strength:  Bench 3 sets 10 reps

WOD:  3 rounds For Time
            -10 Strict Pull Ups Full Extension
            -50 Double Unders
            -10 Bar Dips
            -20 Ab Mat Sit ups
   
            Cash out of 30 burpees.

Post bench weight and time.

Friday, 6/14/2013

Warm up:  Choice

Strength:  Squat 3 sets 10 reps

WOD:  5 rounds keep track of reps
             -1 minute max calorie row
             -Rest 1 minute
             -1 minute max reps Wall Balls
             -Rest 1 minute
             -1 minute max calorie Airdyne
             -Rest 1 minute

Keep track of all reps.  Post totals for each round.

Thursday, 6/13/2013

REST DAY!!

Wednesday, 6/12/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  FOR TIME:
            -30 Burpees
            -50 Kettle Swings 55#/35#
            -Run 800m
            -50 Kettle Swings 55#/35#
            -30 Burpees

Post time and thank Ruben!

Tuesday, 6/11/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -Buy in 50 Calories on Airdyne
              Then
              21-15-9
              -Sumo Dead Lift High Pull 75#/45#
              -Box Jumps 24"/20"
              Then
              Cash out 100 double unders

Post time.

Monday, 6/10/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps

WOD:  5 Rounds each for time
             -Run 400m
             Active rest between round is 200m walk

             So run 400m check your time, then walk 200m, then immediately run next 400m.

Post bench weight and time for each 400.

Friday, 6/7/2013

Warm up:  Choice

Strength:  None

WOD:  For time:
             -400m Walking Lunge with 45#/25#
                 -10 Lunges
                 -5 Push Press
 
             Hold the weight in the RACK position the entire time.  Whenever the weight is put down, do a 5 burpee penalty before moving on.

So after every 10 lunges you will do 5 push press the weight and continue on without taking the weight out of the rack position.

Post time.

Thursday, 6/6/2013

Rest day!

GET TO YOGA!!! YOU WILL NOT REGRET IT!!!

Wednesday, 6/5/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             1-2-3-4-5-6-7-8-9-10
              -Pull ups
              -Ab mat sit ups
             Then
             10-9-8-7-6-5-4-3-2-1
              -Hand release push ups
              -Knees to elbows

Post time.

Tuesday, 6/4/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  3 Rounds Shoulder Complex
              -Strict Press
              -Push Press
              -Push Jerk
              Do as many reps as possible press, then without putting the bar down do as many push press as possible, then as many push jerks as possible.
              When bar is dropped after push jerks
               -Run 400m
              Rest 5 minutes between rounds.
Good weights for this will be around 115# to 135# for guys and 65#-95# for girls.
Focus on form!
LOCK OUT THE REPS!

Post bench weight, weight for shoulder complex and # of reps for each round.

Monday, 6/3/2013

Warm up:  Choice

Strength:  Squat 3 sets 20 reps

WOD:  4 rounds for time:
             -10 Weighted Barbell Step ups to 12" Box 135#/95#
             -Run 400m
             -15 Ball Slams 30#/25#
             -Run 200m
             -15 Kettle Swings 70#/55#

Post squat weight and time.

Friday, 5/31/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps

WOD:  5 rounds for time
             -5 strict pull ups
             -10 bar dips
             -15 Ball Slams 30#/20#
             -20 Kettle Swings 55#/35#

Post Bench Weight and time.

Wednesday, 5/29/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  5 rounds for time
             -10 Front Squats 135#/75#
             -20 GHD Sit ups
             -10 Supine Ring Pull ups
             -20 Back extensions
             -100 Single Jump ropes

Post time.

Tuesday, 5/28/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             21-15-9
             -Deadlift 315#/225#
             -Box Jumps 30"/24"
Scale this workout accordingly.  This workout is from the regionals.

Post time and weight used.

Monday, 5/27/2013 MEMORIAL DAY!

Warm up:  Choice

Strength:  Rest

WOD:  "MURPH"
               For time:
               -Run 1 mile
               -100 Pull ups
               -200 Push ups
               -300 Air squats
               -Run 1 mile

Do the pull ups push ups and squats in any order you like.

Post time and give it your all!  If you are not familiar with the story of MURPH, please read up on it!

Friday, 5/24/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  4 Unbroken rounds for time.  If set is broken, do 5 burpees and start the set back at 1.
             -25 Double Unders
             -20 Wall Balls 20#/8#
             -15 Push Ups
             -10 Kettle Swings 70#/55#

Post time and # of penalties.

Thursday, 5/23/2013

REST DAY!

Wednesday, 5/22/2013

Warm up:  Choice

Strength:  Rest

WOD:  "OMAR"  Hero wod
               For time:
               -10 Thrusters 95#/65#
               -15 Bar Facing Burpees
               -20 Thrusters
               -25 Bar Facing Burpees
               -30 Thrusters
               -35 Bar Facing Burpees

For burpees, jump over the bar and do the burpee facing the bar.

Post time.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Tuesday, 5/21/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 5 reps

WOD:  "Michael"
              3 rounds for time
              -Run 800m
              -50 Back extensions
              -50 GHD Sit ups

Post Bench weight and time.

Monday, 5/20/2013

Warm up:  Choice

Strength:  Rest

WOD:  "JACKIE"
              For time:
              -Row 1000m
              -50 Thrusters 45#
              -30 Pull ups

Post time!

Friday, 5/17/2013

Warm up:  Dynamic

Strength:  Squat 3 sets 5 reps

WOD:  4 Rounds for time:
             -25 Kettle Swings 55#/35#
             -25 GHD Sit ups
Compare to 7/25/2012

Post squat weight and time.

Thursday, 5/16/2013

Rest Day!!!

Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!

Wednesday, 5/15/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps (same as Monday)

WOD:  3 Rounds, increase weight each round
             -5 Dead Lift
             -5 Hang Clean
             -5 Push press
             DO NOT put the bar down during round.  If bar is dropped do a 10 burpee penalty after the round.
             Rest as needed between rounds.

Post bench weight, and weight for each round.

Tuesday, 5/14/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)

WOD:  "Kelly"
              5 Rounds for time:
              -Run 400m
              -30 Box Jumps 24"/20"
              -30 Wall Balls 20#/8or10#

Post squat weight and time.

Monday, 5/13/2013

Warm up:  Run

Strength:  Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)

WOD:  3 Rounds for time of:
             -Run 400m
             -20 Pull ups
             -20 Ab mat sit ups
             -20 Kettle swings 55#/35#
             NO REST BETWEEN ROUNDS!

Compare this wod to Monday 4/29/2013.  Everything is the same except there is NO rest between rounds.

Post bench weight, time and thoughts.

Friday, 5/10/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps (same weight as Tuesday)

WOD:  For time:
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push ups
             -20 GHD Sit ups
             -20 Kettle Swings 55#/35#
             -20 Hand Release Push ups
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push Ups

Post Bench Weight and Time

Thursday, 5/9/2013

REST DAY!

Wednesday, 5/8/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps (Same as Monday or last week)

WOD:  For time
             -Run 1 Mile
             20-15-10-5
               -Overhead Lunge Steps 25#/15#
               -Double Unders
               -Overhead Step ups to 20"/12" box 25#/15#

Post squat weight and time.