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.