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.