Monday, January 1, 2018

HAPPY NEW YEAR!!!! First workout of the year will be “Cindy”. If you don’t make it to the gym Monday that’s fine! You can do it later in the week when you come in. 😁

Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 air squats, 10 pass throughs, 10 good mornings, bear crawl.
Crossover symmetry.

WOD: “Cindy”
             20 min AMRAP
             5 pull ups
             10 push ups
             15 air squats

*we will retest in the next 4-6 weeks!

Friday, December 29, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: NONE

*We will resume a new Strength cycle next week*

WOD: 27-21-15-9
           Deadlift 95/65
           Hang power clean 95/65
           Shoulder to overhead 95/65
           Cals on rower

Wednesday, December 27, 2017

Warm up: 4 times 200 m row, 5 inchworms, 10 sit ups, 5 box jumps, 10 shoulder press, 20 single jump rope.
Banded shoulder stretches.

Strength: NONE

WOD: 12 min amrap
            15 wallballs 20/14
            10 burpees
             5 toes to bar

Tuesday, December 26, 2017

Warm up: 3 rounds bike 10 cals, 10 Spider-Man lunges, 10 fire hydrants, 10 pass throughs, 10 air squats, 10 hip extensions.

Strength: NONE

WOD: 4 rounds for time
           25/20 cal row
           25 Kbs 53/35
           25 goblet squats 53/35

Monday, December 25, 2017

For all you working out on Christmas Day!!!!

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: NONE

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Perform the workout like the song
1 clean and jerk
2 hspu, 1 Clean and jerk
3 bbjo, 2 hspu, 1 c&j
4 fs, 3 bbjo, 2 hspu, 1 c&j
.........
Last round should be 120 du all the way down to 1 c&j!

If you already did this workout Saturday you’ll have to get creative.
Suggestion: active recovery. Some rowing/bike. Nothing too intense.

MERRY CHRISTMAS!!!!!!

Friday, December 22, 2017

Warm up: 3 rounds, Bike 7 cals, Row 7 cals, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs,  10 air squats, 10 hip extensions.

Strength: Deadlift
                3-3-3-1-1-1

WOD: 4 rounds for time
           7 bar facing burpees
           14 shoulder to OH 95/65
           21 air squats

DONT FORGET TO JOIN US SATURDAY AT 10:00AM FOR 12 DAYS OF CHRISTMAS!!!!🎄🎅🏼🤶🏻

Wednesday, December 20, 2013

Warm up: 3 rounds, Row 10 cals, pigeon stretch, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.

Strength: Bench Press 3-3-3-1-1-1
               
*For your safety, please do not attempt a max effort without someone present to spot you*

WOD:  Not For Time
             Find a pace you can maintain throughout
             1000 m row
             50 sit ups
             800 m row
             50 single jump rope
             600 m row
             50 sit ups
             400 m row
             50 single jump rope
             200 m row

Tuesday, December 19, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: None

WOD: 3 rounds for time
           10 Deadlift 225/155
           20 wallballs 20/14
           10 pull ups

           Rest 3 min

           3 rounds for time
           10 deadlift 225/155
           20 wallballs 20/14
           10 pull ups

Monday, December 18, 2017

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: Squat Cleans 8x2
               Moderate weight. Work on technique

WOD: 20 min amrap
            8 hang power cleans 135/95
            12 push ups
            16 kettle bell lunges 53/35
            20 cal bike

Friday, December 15, 2017

Warm up: 3 rounds 200 m row, 10 Spider-Man lunges, 10 fire hydrants, 10 jump squats, 10 pass-throughs, 10 light ball slams.
Banded hip stretches. Ankle mobility.

Strength: Back Squat
                3-3-3-1-1-1

WOD: 15 min AMRAP
            15/12 cal bike
            15 kbs 53/35
            15 air squats

Wednesday, December 13, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: Deadlift
                5-5-3-3-3-3

WOD: Grannie (Grace meets Annie) 😉
            For Time
            5 clean and jerks
            50 double unders (1 min attempts)
            50 sit ups
            5 clean and jerks
            40 double unders (50 sec attempts)
            40 sit ups
            5 clean and jerks
            30 double unders (40 sec attempts)
            30 sit ups
            5 clean and jerks
            20 double unders (30 sec attempts)
            20 sit ups
            5 clean and jerks
            10 double unders (20 sec attempts)
            10 sit ups
            5 clean and jerks

* Clean and Jerk weight is 135/95*

Tuesday, December 12, 2017

Warm up: Row 400, bike 3 min, 20 Spider-Man lunges, 20 goose steps, 20 goodmornings, 20 hip extensions, 20 pass throughs.

Strength: None

WOD: For Time
            50 cal row
            50 burpees
            50 front rack lunges 45/25
            50 cal row

Monday, December 11, 2017

Warm up: 4 rounds 7 cal bike, 5 inchworms, 10 airsquats, bear crawl, 10 pass-throughs, 5 push ups.
Crossover symmetry.

Strength: Bench Press
               5-5-3-3-3-3

WOD: 10-9-8-7-6-5-4-3-2-1
            Strict pull ups (NO KIPPING)
            10 wallballs after each round 20/14

*pull ups are STRICT. If you need to use a band that’s okay!

Friday, December 8, 2018

Warm up: 3 rounds 200 m row, 10 Spider-Man lunge, 10 goose steps, 10 fire hydrants, 10 pvc passthrough, 10 jump squats.
Crossover symmetry.

Strength: 5 sets
               1 power clean
               1 hang squat clean
               1 squat clean
Increase weight each set.

WOD: 12 min AMRAP
            5 push ups
            10 kbs 53/35
            15 air squats

Wednesday, December 6, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: Back Squat
                5-5-3-3-3-3

WOD: 21-18-15-12
           Assault bike cals
           Thrusters 95/65

Tuesday, December 5, 2017

Warm up: Row a slow 500. High knees down, butt kickers back. Goose steps down, jog back. Pick 3 more stretches of your choice.

Strength: None

WOD: 20 min
            Odd min: row 275/250 meters
            Even min: rest

To scale: option 1: 250/225 meters
               option 2: 225/200 meters

Pick one that will CHALLENGE YOU!! 😁

Monday, December 4, 2017

Warm up: Bike 7 cals, row 10 cals, 10 Spider-Man lunges, 5 inchworms, 10 goodmornings, 10 pass-throughs, 10 hip extensions, 10 jump squats. 3 rounds.

Pigeon stretch. Banded stretches, hip and shoulder.

Strength: Deadlift
                5x5

WOD: For Time
           2 burpee box jumps
           2 toes to bar
           25 double unders
           4 burpee box jumps
           4 toes to bar
           25 double unders
           6 burpee box jumps
           6 toes to bar
           25 double unders.....

Continue to increase burpee box jump and toe to bar reps by 2 each round all the way through 14. Each rounded is followed by 25 double unders.

Friday, December 1, 2017

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

Strength: None

WOD: 3 rounds for time
           25 hang power cleans
           25 front squats
           25 shoulder to overhead
           95lb/65lb

**Every time the barbell touches the
ground you must perform 5 burpees**

Wednesday, November 29, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, Crossover symmetry.

Strength: Bench Press
                5x5

WOD: 25 min EMOM
            12/10 cal row
            7 burpees
            10/8 cal bike
            10 Ghd sit ups
            40 double unders (40 sec attempts)

Tuesday, November 28, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Pvc pass-throughs and banded shoulder stretches.

Strength: None

WOD: 3 Rounds For Time
           800 m row
           15 pull ups
           25 wallballs 20/14
           35 Russian Kbs 53/72
      *Rest 3 min between rounds*

Monday, 27, 2017

Warm up: 3 rounds, row 200, 10 Spider-Man lunges, 10 goose steps, 10 jump squats, 10 hip extensions, 10 fire hydrants. 

Banded hip stretches. 

Strength: Back Squat

                5x5 70-75%

If you don’t have a max backsqaut just choose a weight that’s challenging but manageable for all 5 sets. 

WOD: For Time

           40/30 cal bike 

           40 ball slams 40/30

           40 stationary lunges with ball

           20/15 cal bike 

           20 ball slams

           20 lunges 

           10/10 cal bike

           10 ball slams

           10 lunges 

Friday, November 24, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: NONE 

WOD: 10 min row

            30 sec on 30 sec off 

            10 min bike

            30 sec on 30 sec off 

If you want something more intense and you missed the “hold your turkey” wod you can do that instead. It’s on the board at the gym. If you don’t have a partner you can just cut the reps in half. 

Wednesday, November 22, 2017

Warm up: 4 rounds 100m run, 5 inchworms, 10 step ups, 10 goodmornings, 5 fire hydrants, 10 pass-throughs.
Crossover symmetry.

Strength: Push Press
                3-3-2-2-1-1-1

WOD: For Time
            21 pull ups
            21 box jumps
            400 m run
            15 pull ups
            15 box jumps
            400 m run
            9 pull ups
            9 box jumps
            400 m run

Tuesday, November 21, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Hollow and arch rock tabata.
20 sec hollow rock, 10 sec rest
20 sec arch rock, 10 sec rest
Repeat for total of 4 min.

Link with demo of hollow and arch rock
https://youtu.be/MDCpKdNb-5w

Strength: None

WOD: 10 rounds for time
            200 m row
            7 thrusters 95/65
            7 burpees

DONT FORGET.... Thursday at 9:00am we are doing a thanksgiving day WOD!!!

Monday, November 20, 2017

Warm up: 3 rounds row 200, 6 Spider-Man lunges, 6 push ups, 10 gob squats, 10 Kbs, 10 high knees, 10 hip extensions.

Strength: Front Squat
                3-3-2-2-1-1-1

WOD: 12 min AMRAP
            36 double unders (1 min attempts)
            18 wallballs 20/14
            9 toes to bar

Friday, November 17, 2017

Warm up: 3 rounds bike 7 cals, row 7 cals, 6 Spider-Man lunges, 10 jump squats, 10 Ghd sit ups, 10 hip extensions, 10 pass throughs, 10 shoulder press.

Strength: Every 90 seconds for 8 rounds
                Hang power clean
                Power clean
                Push jerk
Increase weight as you go

WOD: Not concerned about time.
            You choose your pace.

            75 cal bike
            75 cal row
*every 15 cals complete 10 kbs 53/35*
100 kbs will be performed by end of workout.

Wednesday, November 15, 2017

Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 goose steps (hitler kicks), 10 air squats, 10 light kbs, 25 jump rope.

Strength: incorporated in workout

WOD: 5 rounds
            Using 1 barbell
            10 deadlift 155/110
            10 front squats 155/110
            10 burpees

Same barbell is used for both lifting movements.
No rack is used

SCALED WEIGHT SUGGESTIONS
Suggestion 1: 135/95
Suggestion 2: 115/75

Weight should feel heavy but not break down your form. Take that into consideration when choosing your weight option.

Tuesday, November 14, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: None

WOD: Death by:
      Wallball+Ab mat sit up+push up
      Min 1: 1 wallball, 1 sit ups, 1 push up
      Min 2: 2 wallball, 2 sit ups, 2 push up
      Min 3: 3 wallball, 3 sit ups, 3 push up
Continue each min, increasing reps by 1, until you can no longer finish all reps within the minute.

Monday, November 13, 2017

Warm up: Bike 10 cals, 5 inchworms, bear crawl, 5 jump squats, 5 fire hydrants (each leg), 10 pass-throughs, 10 pvc Press. 3 times through.
Banded shoulder stretches.
Crossover symmetry.

Strength: Push Press
                5-5-3-3-3-3

WOD: 4min AMRAP
            15 cal row
            10 power cleans 135/95
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 115/80
            5 burpees box jump overs

            Rest 4 min

            4min AMRAP
            15 cal row
            10 power cleans 95/65
            5 burpees box jump overs

Each amrap is a max effort. Try to keep all rounds close to the same score.

           

Friday, November 10, 2017

Warm up: Row 200, jogging high knees down, Spider-Man lunges back. 200 m row, butt kickers down, goose steps back (hitler kicks). 200 m row. Fire hydrants, goodmornings, hip extensions.

Strength: Back squats
               5-5-3-3-3-3

WOD: For Time
           500 m row
           50 double unders
           400 m row
           40 ball slams 40/30
           300 m row
           30 double unders
           200 m row
           20 ball slams
           100 m row
           10 double unders

ATTEMPT TO WORK ON DOUBLE UNDERS!
The best way to get better at them is to do them.

***Saturday November 11th we will be doing a Veterans Day Workout!
      10:30am! Please join us! 🇺🇸

Wednesday, November 8, 2017

Warm up: 3 rounds 7 cal bike, 100 m row, 5 inch worms, 5 jump squats, 10 pass-throughs, 10 pvc Push Press, 20 single jump rope.

Strength: Squat Cleans
                8 sets of 2
*work to a heavy, but manageable, set of 2.

WOD: 7 rounds for time
            7 kbs 70/53
            7 box jumps 24/20
            7 push press 135/95
            7 burpees

*scaled weight options
 Kbs 53/35
 Push press 95/65

Tuesday, November 7, 2017

Warm up: Row slow 500.
*In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
*Spider man lunges, pvc pass throughs, 10 hip extensions.

Strength: NONE

WOD: For Time
          15/12 cal bike
          80 double unders(2 min attempts)
          15/12 cal bike
          60 abmat sit ups
          15/12 cal bike
          40 thrusters 95/65
          15/12 cal bike
          20 pull ups
          15/12 cal bike

Monday, November 6, 2017

Warm up: 200 m row Spider-Man lunges length of gym. 200 m row, inchworm half length. 200 m row, butt kickers length of gym. 15 pvc pass through. 15 good mornings. Crossover symmetry.

Strength: 5x5 Push Press

WOD: 15 min amrap
            10 deadlift 225/155
            15 cal row
            20 wallballs 20/14

Friday, November 3, 2017

Warm up: 3 slow rounds, 7 cal bike, 4 inchworms, 10 25lb Push Press, 10 25lb front squats, 5 burpees.
Crossover symmetry.

Strength: Every min for 8 min
                2 power cleans
                2 front squat

Power clean: Work on opening hips
                       and a quick turnover.

Front squat: Keep elbows HIGH and
                    chest up.

WOD: 4 rounds
            Resting 3 min between rounds
            400 m row
            21 kbs 53/35
            12 pull ups

**Each round is a max effort sprint**
         

Wednesday, November 1, 2017

Warm up: 4 rounds 150 row, 4 spider man lunge, 6 air squats, 6 high knees, 6 fire hydrants, 15 double unders.
Banded hip stretches. Any extra ankle or calf mobility you might need.

Strength: back squat
                5x5 75% or moderately heavy

WOD: 12 min emom
            Min 1: 12/8 cal bike
            Min 2: 12/8 cal row

Scale to 10/6 if needed

Tuesday, October 31, 2017

Warm up: 20 cal bike, 10 Spider-Man lunges, 10 pvc pass-throughs, 10 pvc press, 20 hip extensions, 20 Kbs 35/26, 20 gob squats 35/26, 20 cal row.

Strength: None

WOD: 20 min amrap
            5 toes to bar
           10 burpees
           15 air squats

Have a HAPPY AND SAFE Halloween!!!
             🎃👻🎃👻🎃👻

Monday, October 30, 2017

Warm up: 3 rounds, 100 m run, 4 inchworms, 10 goodmornings, 10 hitler kicks, 5 air squats, 5 jump squats. 

Strength: Deadlift 

               3-3-2-2-1-1-1

WOD: For Time 

            400 m run 

            40 wallballs 20/14

            40 abmat sit ups

            200 m run 

            20 wallballs 20/14

            20 abmat sit ups

            100 m run

            10 wallballs 20/14

            10 abmat sit ups 

Friday, October 27, 2017

Warm up: 4 rounds, 6 cal bike, 3 inchworms, 5 step ups (each leg), 6 fire hydrants, 10 pass-throughs 3 strict pull ups.
Crossover symmetry.

Strength: Bench Press
                3-3-2-2-1-1-1

FOR YOUR SAFETY....
IF THERE IS NO ONE PRESENT
TO SPOT YOU, PLEASE DO NOT
ATTEMPT A MAX EFFORT.

WOD: For Time
            50/40 cal row
            50 kbs 53/35
            50 lunges
            50 box jump overs 24/20
            50 push ups

Wednesday, October 25, 2017

Warm Up: 500 m row, 10 inchworms, bear crawl, pvc pass-throughs, 20 kbs, 20 high knees, 500 m row.
Crossover symmetry

Strength: None

WOD: HERO WOD "OLIVEIRA"

         4 Rounds for Time
          -Run 1000m
          -25 Pull Ups
          -25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)

RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
               Instead finish with 3 push ups and 1 burpee!

**AJ's idea so don't hate me!!!


AJ served with CPL BRIAN OLIVEIRA

Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004.  He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.

Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold.  Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.

His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"

SEMPER FIDELIS

Tuesday, October 24, 2017

Warm up: 3 rounds 100 m run, 6 spider man lunges, 10 goodmornings, 6 jump squats, 20 single jump rope, pigeon stretch.
Banded hip stretch.

Strength WOD: 15 back squats 225/155
                          50 double unders
                          12 back squats 225/155
                          40 double unders
                           9 back squats
                          30 double unders
                           6 back squats 225/155
                          20 double unders
                           3 back squats 225/155
                          10 double unders

          *SUB FOR DU’S IS ATTEMPTS*

WOD: Once you have recovered (5-10min)
            10 rounds assault bike
            30 seconds on 30 seconds off
            Score is calories accumulated

Monday, October 23, 2017

Warm up: 3 rounds... 7 cal bike, 10 pvc pass-throughs, 5 inchworms, 10 hitler kicks, 10 pvc press.
Crossover symmetry

Strength: 8 sets
                2 squat cleans, 1 jerk
                build through sets
               
WOD: Every 3 min for 5 rounds
            10 cal row
            8 power cleans 135/95
            6 bar facing burpees

In 3 min complete one round. Rest the
remainder of the 3 min. If you don’t
finish a round in 3 min the workout turns
into a 15 min amrap.

Friday, October 20, 2017

Warm up: 3 rounds 150 m row, 6 Spider-Man lunges, 6 fire hydrants, 10 hitler kicks, 6 jump squats, 10 high knees.
Banded shoulder stretches

Strength: Front Squat
               3-3-2-2-1-1-1
               Work up to a heavy single

WOD: “DT”
             5 rounds for time
             12 deadlift
             9 hang power cleans
             6 push jerks

Weight is 155/105. All movements are performed
on the same bar. No rack is used for this workout.

Wednesday, October 18, 2017

Warm up: 500 m row, 10 inchworms, 20 hitler kicks, 20 good mornings, 20 pvc pass-throughs, 20 abmat sit ups, 15 cal bike.

Strength: Deadlift
               5-5-3-3-3

WOD: 20 min emom
            50 double unders (40 sec attempts)
            10 wallballs 20/14
            8 toes to bar
            12/10 cals on bike
            16 stationary lunge with wallball

Tuesday, October 17, 2017

Warm up: Run 200 m, 6 spider man lunges, 10 hitler kicks, 10 hip extensions, 6 jump squats, 10 high knees. 2 rounds.
Banded hip stretches

Strength: None

WOD: For Time
           Row 3,000 meters
           Every 300 m perform
           10 Kbs 53/35
           10 air squats

*Total number of Kbs and squats is 100 *  

Monday, October 16, 2017

Warm up: 3 rounds, 7 cal bike, 4 inchworms, 10 kbs, 10 pvc pass-throughs, 10 air squats, bear crawl.
Crossover symmetry

Strength: 6x3 Bench

WOD: For Time...
           30/24 cal bike
           30 burpees
           30 thrusters 95/65
           30 pull ups
           30 thrusters 95/65
           30 burpees
           30/24 cal bike

Friday, October 13, 2017

Warm up:  Row 500 10 inchworms, 10 spider man lunges, 10 pvc pass-throughs, 10 jump squats, pigeon stretch, 10 hitler kicks, 10 goodmornings, 20 cal bike.

Strength: every min for 8 min
               1 power clean
               1 squat clean
               1 jerk
               Start light, increase weight as you go

WOD: For Time
            21 cal bike

           21 burpees 

           21 Kbs 53/35

           15 cal bike

           15 burpees

           15 Kbs 53/35

           9 cal bike 

           9 burpees

           9 Kbs 53/35

Wednesday, October 11, 2017

Warm up: 100 m run, 10 step ups, 5 push ups, 6 Spider-Man lunges, 10 pvc shoulder press, 6 Ghd, 6 hip extension. 3 rounds
Crossover symmetry

Strength: Front squat
               5-5-5-3-3-3

WOD: “FIGHT GONE BAD”
             On a continuous clock...
             3 full rounds of
         Min 1: Max wallballs 20/14
         Min 2: Max sumo deadlift high pull 75/55
         Min 3: Max box jumps 20 inch
         Min 4: Max push press 75/55
         Min 5: Max calorie row
         Min 6: rest
       (If you have never done sumo deadlift high
        pulls you can substitute deadlifts instead)

*SCORE IS TOTAL REPS/CAL ACHIEVED*

Tuesday, October 10, 2017

Warm up: Bike 20 cals, 15 kbs, 10 gob squats, bear crawl, 10 fire hydrants, 10 pvc pass-throughs.

Strength: None

WOD: 3 rounds for time
            400 m row
            20 thrusters 75/55
            10 pull ups

Monday, October 9, 2017

Warm up: 3 Rounds 150 m row, 10 goodmornings, 5 inchworms, 10 hitler kicks, 5 jump squats, 10 pvc pass-throughs.

Strength: 5x5 Deadlift

WOD:  800 m run
             6 rounds of “chief”
             400 m run
             4 rounds of “chief”
             200 m run
             2 rounds of “chief”

*1 round of chief:  3 power cleans 135/95
                               6 push ups
                               9 air squats

Friday, October 6, 2017

Warm up: Run 400, 10 Spider-Man lunges, 10 pvc pass throughs, 10 air squats, 10 high knees 400 row.
Crossover symmetry.

Strength: 8x3 Bench Press

WOD: 20 min emom
           10 ball slams 40/30
           10/8 cal row
           7 burpees
           100 m run

Wednesday, October 4, 2017

Warm up: 3 Rounds 10 cal row, 7 cal bike, 10 goodmornings, 6 Spider-Man lunges, 3 inchworms, 10 air squats.
Banded shoulder AND hip stretches.

Strength: Squat clean 6x2
                Work to a heavy 2 rep

WOD: Everyday Warrior Battle Series Week 3
            2 Rounds For time
            4 deadlifts 225/155
            28 wallballs 20/14
            20 box jump overs 24/20
            14 handstand push ups
        ***12 MIN TIME CAP!!!***

            SCALED OPTION (same reps)
            Deadlifts are 135/95
            Wallballs are 20/10
            Box jump overs are still 24/20
            Hand releas push ups

Tuesday, October 3, 2017

Warm up: Row 500 m. Twice through: Bear crawl, 10 small arm circles, 10 big arm circles, 10 pvc pass-throughs, 10 hip extensions, 3 strict pull ups.
Crossover symmetry.

Strength: None

WOD: For Time
           50/35 cal bike
           40 double unders
           30 kbs 53/35
           20 pull ups
           30 kbs 53/35
           40 double unders
           50/35 cal bike

*sub for double unders is 1:00 OF ATTEMPTS*

Monday, October 2, 2017

Warm up: 7 cal bike, 6 inchworms, 10 high knees, 6 jump squats, 10 pvc pass-throughs, 10 overhead press with pvc, pigeon stretch. 3 rounds.

Strength: 5x5 Front Squat

WOD: 18 min amrap
           200 m run
           10 shoulder to overhead 95/65
           10 abmat sit ups
           200 m row
           10 power cleans 95/65
           10 abmat sit ups

Friday, September 29, 2017

Warm up: Spider-Man lunges, calf stretches, spend 10 min on any areas that are sore or tight. If you feel good, work some mobility.

Strength: None

WOD: After a week of some burners we will do an “active recovery” workout. Goal is to maintain a moderate heart rate throughout the workout.

            Not for time:
            1000 m row
            1 mile assault bike
            150 single unders
            750 m row
            .7 mile assault bike
            100 single unders
            500 m row
            .5 mile assault bike
            50 single unders

Wednesday, September 27, 2017

Warm up: Row 500 m. 3x through, 10 air squats, 10 pvc pass-throughs, 10 hip extensions, 20 single jump ropes.
Banded shoulder stretches or crossover symmetry.

Strength: None

WOD: Everyday Warrior Battle Series Week 2
         

            For time with 20 MIN TIME CAP!
            3 ROUNDS OF
             10 thrusters 75/45
             20 double unders
            3 ROUNDS OF
             8 thrusters 95/65
             25 double unders
            3 ROUNDS OF
             6 thrusters 115/85
             30 double unders
            3 ROUNDS OF
             4 thrusters 135/95
             35 double unders
            3 ROUNDS OF
             2 thrusters 155/105
             40 double unders


         

Tuesday, September 26, 2017

Warm up: 3 Rounds 100 m run, 6 Spider-Man lunges, 10 oh press with pvc pipe, 5 jump squats, bear crawl, 4 fire hydrants per leg.

Strength: Power Cleans
                5x3
                keep weight around 70% and
                work on quick turnover.

WOD: 21-15-9
            kbs 53/35
            burpees onto plate *
            lunges with plate oh 35/25

* face your plate when you do your burpee. Burpee is complete when you have jumped onto your plate.

Monday, September 25, 2017

Warm up: 400 m run. 4 slow rounds of 3 inchworms, 10 hitler kicks, 10 good mornings, 10 pvc pass-throughs, 5 gob squats.

Strength: 10 min emom
                1st min 5 deadlifts
                2nd min 5 strict press
                You choose weight

WOD: 10 Rounds For Time
            150m row
            5 pull ups
            5 push ups
            10 air squats
           

Friday, September 22, 2017

Warm up: 3x Row 150, 10 airsquats, 10 fire hydrants, 20 single jump ropes, 5 push ups.
Banded hip stretches

Strength: 3x5 back squat
 
WOD: 10 min AMRAP
            Wallballs 20/14
           *Each time you break you must complete
            10 abmat sit ups and 10/7 cals on bike

          *A break is when your movement stops.
            Resting with the ball in your hands is
            considered "breaking".

           Post number of wallballs accumulated.

Wednesday, September 20, 2017

Warm up: 3 times: Run 100 m, 6 spider man lunges, 10 hitler kicks, pigeon stretch, 10 high knees, 10 light kbs.

Strength: None 

WOD: Everyday warrior week 1
           15 MIN AMRAP

           60 Calories on the Rower

          50 Burpees Over the Barbell
          30 Ground to Overhead 95/65
          10 Chest To Bar Pull Ups

Tuesday, September 19, 2017

Warm up: Two rounds of Row 300, 10 small forward and backward arm circles, 10 large forward and backward arm circles, 10 hip extensions, 10 jump squats, 10 shoulder to overhead with pvc.

Strength: None

WOD: For time
            400 m run
            50 double unders
            40 Abmat sit ups
            400 m run
            30 box jumps
            20 toes to bar
            400 m run

Monday, September 18, 2017

Warm up: Bike 7 cals, 5 inchworms, 10 air squats, 10 pvc pass-throughs, 5 push ups. Repeat 3 times.
Crossover symmetry

Strength: 5 sets of:
               5 bench press (increase weight each
               set)
               5/3 STRICT pull ups (no kipping. Use a
               band if you need to)

WOD: For time:
            Accumulate 2000 m on the rower
            5 Thrusters will be performed at the top of
            every min starting when the clock hits 1:00
            95/65
           
          ****** TIME CAP IS 20 MIN*****

Friday, September 15, 2017

Warm up:  Row 300 m, 5 inchworms, 10 airsquats.   Row 200 m, 10 Hitler kicks, 10 pvc pass-throughs. Row 100 m, 5 strict pull ups, 10 box jumps.

Strength: NONE

WOD: 15 min amrap
            6 pull ups
            8 hang power cleans 115/85
            10 cal bike

Wednesday, September 13, 2017

Warm up: 2 rounds of 10 cal bike, 6 Spider-Man lunges, 6 jump squats, duck walk, 10 high knees, 20 single jump ropes.

Strength: 10 min EMOM
                2 power cleans+3 front squats
                Work to a heavy complex

WOD: For time
            Wallballs 10,9,8,7.....1
            Burpees 1,2,3,4.....10
           Start with 10 wallballs, 1 burpee
           9 wallballs, 2 burpees
           8 wallballs, 3 burpees etc....

Tuesday, September 12, 2017

Warm up: Row 500 m, 6 inchworms, bear crawl, 20 good mornings, 20 shoulder to overhead w/ pvc pipe, 20 goblet squats, 20 hip extensions. Crossover symmetry. 

Strength wod: 5 rounds not for time:

                       1 strict press+5 push press

                       10 air squats 

                       (Increase weight with each round)

                        

Conditioning wod: 4 rounds for time:

                               400 m run

                               20 stationary lunges

                               10 deadlifts 185/135

Monday, September 11, 2017

NEVER FORGET! 🇺🇸 9/11/2001 

Today's workout is in honor and rememberence of all who were lost on this tragic day! 

Warm up: 3 rounds of 100 m run, 10 hitler kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms. 

Strength: NONE 

WOD: For time 

         

           Buy in - 1,488 meter row 

           9 rounds: 

           11 kbs 53/35

           11 push ups 

           11 ball slams 50/40

           11 abmat sit ups 

           Cash out - 1489 meter row 

Total number of meters rowed is 2,977, the number of lives that were lost as a result of the attacks. 

            

Friday, September 8, 2017

Two workouts again. Choose one, or both!

Warm up: 3 rounds of 100 m row, 3 inchworms, 4 Spider-Man lunges, 5 jump squats, 6 kbs, 7 pvc pass-throughs.
Crossover symmetry. Extra hip and shoulder stretches with bands if needed.

Strength WOD: 20 min EMOM
                 1 squat, 1 bench press, 1 power clean
                 You will use 3 separate bars. Choose
                  weights that you can maintain
                  throughout the 20 minutes. Weights
                  remain the same the whole time.
                  Emom is scored by total pounds
                  moved.
                  Total weight of all three barbells x 20.

Conditioning WOD: For time
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders

The bike is only performed between each set of rounds

Wednesday, September 6, 2017

Two workouts will be posted today. A strength workout and a conditioning workout. With the air quality being unpredictable we want to give you the option of whichever one you feel comfortable with.

Warm up: 2 rounds of 200m row, 5 inchworms, 10 hitler kicks, 10 goodmornings, 10 pvc pass-throughs.
Banded shoulder work and mobility.

Strength WOD: 15 min emom
                           3 deadlifts 225/155
                           2 strict pull ups
                           1 push up
                      **complet all 6 reps every min**

Conditioning WOD: 5 rounds for time
                           10 thrusters 95/65
                           10 pull ups
                           10 burpees

Tuesday, September 5, 2017

Again, air quality is not great. Today will be another strength based workout. If you feel like you want to do more cardio there will be an option for that.

Warm up: Easy 20 cal bike, bear crawl, pvc pass-throughs, light kbs (20), crossover symmetry.

Accessory work: Accumulate 3 min of handstand hold. If you're not comfortable going upside down pick a heavy-ish weight and hold a barbell locked out overhead for an accumulation of 3 min.

Strength WOD: 8 rounds NOT FOR TIME
                          5 bench press
                          15 abmat sit ups
                          (Move up in weight each bench set. Choose weights that you can complete all 5 reps with)

Optional conditioning: 10 rounds
                                      200 m row, 45 sec rest
                                      Try to keep all rounds as close as possible

Monday, September 4, 2017

The Klamath air quality is at an "unhealthy" level. For that reason we will not be doing typical programming. Today will be geared more towards an accessory and strength day.

Warm up: SLOW 400 m row. PVC pass-throughs, high knees, inchworms, pigeon stretch, air squats, crossover symmetry.

Accessory work: 3x5 strict pull ups (use bands if
                            needed)
                            3x10 weighted step ups. 20
                            inch box with appropriate
                            dumbbell weight

Strength wod:  12 min emom complex.
                         1 complex every min on the min,
                         increasing weight as you go
                         Power clean, front squat, jerk,
                         front squat

Friday, September 1, 2017

Warm up: Twice through, row 200, bike 15 cals, bear crawl, 10 pvc pass-throughs, 5 push ups, 10 GHD sit ups. 

Banded shoulder stretches 

Strength: 6x2 power cleans 

WOD: 7 rounds for time 

            7 pull ups 

            7 box jumps

            9 push ups 

Happy Friday!! Enjoy the long weekend! 

Wednesday, August 30, 2017

Warm up: 3 rounds of 100 m run, 6 spider man lunges, 3 inchworms, 10 hip extensions, 5 jump squats. 
Banded hip stretches. 

Strength: 5x5 Front squat 

WOD: For time
           100 cal assault bike 
           Every 20 cals perform 20 kbs 53/35
           Time stops when the bike reaches 100 
           cals

Tuesday, August 29, 2017

Warm up: 3 minutes on bike. 8 inchworms, 20 hitler kicks, 20 high knees, 20 hip extensions, pigeon stretch.

Strength: NONE

WOD: For time
            800 m row
            80 double unders (2 min of attempts)
            600 m row
            60 ab mat sit ups
            400 m row
            40 burpees
            200 m row
            20 deadlifts 185/135

***** TIME CAP 30 MIN *****
           

Monday, August 28th, 2017

Warm up: 3 rounds of 150 m row, 6 Spider-Man lunges, 6 goblet squats, 6 kbs, 6 pcv pass-throughs.
Crossover symmetry.

Strength: 5x3 Bench Press

WOD: This will be our last benchmark workout for August! We will retest some of them  again in a few months! Keep up the good work everyone!!!

            "KAREN"
             For time
             150 wallballs 20/14

Friday, August 25, 2017

Warm up: 20 cal bike, 10 inchworms, 20 hitler kicks, 20 goodmornings, 20 hip extensions, 20 GHD sit ups, pigeon stretch.

Strength: 7x3 squat cleans

WOD: 10-9-8-7-6-5-4-3-2-1
            Burpees
            Kettle bell swings 55/35
            Stationary lunge holding KB 55/35
            Toes to bar

Wednesday, August 23, 2017

Warm up: 3 rounds of 100 m run, 6 spider man lunges, 3 inchworms, 10 hip extensions, 5 jump squats.

Strength: Back Squat 3-3-2-2-1-1

WOD: 18 min EMOM
            Min 1: 3 power cleans+3 front squats+3
                        shoulder to overhead 115/75
            Min 2: 40 double unders or 40 sec of
                        attempts
            Min 3: 10/7 cals on assault bike

Tuesday, August 22, 2017

Warm up: Row 500 meters, 10 Spider-Man lunges, 10 high knees, 10 box jumps, 15 goodmornings. Stretch calves.

Strength: None

Wod: 3 rounds for time
         400 m run
         21 burpees
         21 abmat sit ups

Monday, August 21, 2017

Warm up: 2 rounds 10 cal bike, 5 inchworms, 10 air squats, 10 pvc pass-throughs, 10 shoulder to overhead w/pvc.
Crossover symmetry.

Strength: 5x5 bench press

WOD: "Jackie"
            For time
            1000 meter row
            50 thrusters (45lbs male and female)
            30 pull ups

Friday, August 18th, 2017

Warm up: 2 rounds of 250m row, 5 inchworms, 10 hitler kicks, 10 goblet squats, 10 goodmornings. 

Strength: 5x3 Deadlift 

WOD: For Time

            21-18-15-12

            Calories on Bike

            Deadlifts 135/95

            Wallballs 20/14

Wednesday, August 16, 2017

Warm up: Run 400 m, 10 Spider-Man lunges, 20 hitler kicks, duck walk, 10 jump squats, banded hip stretches.

Strength: 6x3 Back Squat

WOD: 3 rounds for time
           500 m row
           12 burpees
           21 box jumps 24/20

Tuesday, August 15, 2017

Warm up: 3 rounds of 8 cal bike, 6 Spider-Man lunges, 10 hip extension, 20 single jump rope.

Strength: None

WOD: 4 rounds for time
           200 m run
           10 ghd sit ups
           200 m run
           20 kbs 55/35
           200 m run
           30 double unders (sub is 1 min of attempts)

Monday, August 14, 2017

Warm up: Row 500, 10 inchworms, bear crawl, 20 light kbs, 20 goblet squats, pvc pass throughs, crossover symmetry.

Strength: Push Press 3x4 then 3x2

WOD: "Cindy"
             20 min AMRAP
             5 pull ups
             10 push ups
             15 air squats

Friday, August 11, 2017

Warm up: 3 rounds of 10 cal bike, 4 inchworms, 10 hitler kicks, 10 goodmornings, 5 fire hydrants (per leg). Finish warm up with some extra hip mobility.

Strength: 5x5 Deadlift

WOD: For time
           27-21-15-9
           Row for calories
           Thrusters 95/65

Wednesday, August 9, 2017

Warm up: 500m row. Twice through: 8 Spider-Man lunges, 15 goodmornings, 10 ghd, 10 hip extensions, 10 high knees.

Banded hip stretches. 

Strength: 5x5 Back Squat

WOD: 10 min AMRAP

            10 box jump overs 24/20

            40 double unders (sub is 1 min of
            attempts) 

            10 ball slams 40/30

            20 abmat sit ups 

Tuesday, August 8, 2017

Warm up: 3 rounds, 200 m row, 6 Spider-Man lunges, 10 hitler kicks, 10 air squats, 5 pvc pass throughs, 5 push ups.

Strength: None

WOD: For time
            Cal bike 40/30
            40 wallball 20/14
            30 deadlifts 125/85
            30 burpees
            20 toes to bar
            20 power cleans 125/85
            10 front squats 125/85
            10 shoulder to overhead 125/85

Monday, August 7, 2017

Warm up: Run 400, Row 500, 10 inchworms, bear crawl, 10 jump squats, 50 single unders.  Crossover Symmetry. 

Strength: 5x5 Push Press 

Every Monday durning the month of August we will test a benchmark workout. Benchmark workouts are a great way to track our progress. Give it your all! We will retest some of these workouts again in a few months! 

WOD: "Helen"

             3 rounds for time 

             400 meter run

             21 kbs 55/35

             12 pull ups

Friday, August 4, 2017

Warm up: 3 rounds of 100 m run, 5 inchworms, 10 pvc pass throughs, 10 high knees, 5 kbs.

Strength: None

Wod: In four min complete the following
          10-8-6
           Box Jumps 24/20
           Shoulder to overhead 95/65
           Remaining time, max cal assault bike
           ****REST 2 MIN****
           Repeat
           ****REST 2 MIN****
           Repeat

Try to keep all rounds as close in calories as you can.
Have fun and HAPPY FRIDAY!!!

Wednesday, August 2, 2017

Warm up: Bike 15 cals, Row 20 cals, 10 Spider-Man lunges, 10 fire hydrants(per leg), 10 Box jumps, 20 hip extensions, pigeon stretch. Front rack mobility.

Strength: Power Clean 3x3 then 3x1.

Wod: 15 min AMRAP
          200 m row
          10 burpees
          15 kbs 55/35

Tuesday, August 1, 2017

Warm up: 3 slow rounds 200 m row, 5 inchworms, 5 jump squats, 5 goodmornings.
Crossover symmetry.

Strength: None

Wod: 5 rounds
          200 m run
          10 bench press 135/95
          20 lunges

Monday, July 31, 2017

Warm up: 4 min bike, 10 spider man lunges, 20 hitler kicks, 20 high knees, pvc pass throughs, banded hip stretch.

Strength: 6x3 Front Squat

Wod: For time
         1000 m row
         80 double unders (2 min of attempts)
         60 air squats
         40 sit ups
         20 pull ups
         40 sit ups
         60 air squats
         80 double unders (2 min of attempts)
         1000 m row

Friday, July 28, 2017

Warm up: 2 slow rounds 300 m row, 5 strict press (empty bar) 5 inchworms, 10 pvc pass throughs, 10 hitler kicks. Then Crossover symmetry.

Strength: Bench Press 6x3

Wod: 3-6-9-12-15-12-9-6-3
          Assault bike calories
          Burpees

          **RESET YOUR CALS EVERY ROUND**

Wednesday, July 26, 2017

Warm up: Run 400, row 400, 10 inchworms, bear crawl, 10 fire hydrants, 15 goblet squats, banded hip stretches

Strength: 5x3 squat cleans

Wod: For Time
          21 Box jumps 24/20
          21 Deadlifts 185/135
          21 Push ups
          30 cal row
          15 Box jumps
          15 Deadlifts
          15 Push ups
          30 cal row
           9 Box jumps
           9 Deadlifts
           9 Push ups
          30 cal row

Tuesday, July 25, 2017

Warm up: 3 rounds of 250 row, 10 light kettle bell swings, 10 pvc pass throughs, 5 inchworms. Then banded shoulder work.

Strength: None

Wod: 4 rounds for time
          400 m run
          30 double unders (or 1 min of attempts)
          10 pull ups

Monday, July 24, 2017

Warm up: 40 cals assault bike, Spider-Man lunges, hitler kicks, pigeon stretch, goodmornings, jump  
                 squats. Front rack mobility if needed.

Strength: 5x5 front squat

Wod: 10 min amrap
          2 wall balls - 2 abmat sit ups
          4 wall balls - 4 abmat sit ups
          6 wall balls - 6 abmat sit ups
          Continue to increase each round by 2's

Friday, July 21, 2017

Warm up: 3 rounds 200m run, bear crawl,
                  10 pvc pass throughs, duck walk.
                  Banded hip stretches.
                  Crossover symmetry.

Strength: 5x5 bench press

Wod: 10 rounds for time
          10 cals assault bike
           5 back squats 165/115

Wednesday, July 19, 2017

Warm up: 500 m row, 10 inchworms, 20 hitler kicks, 20 goodmornings, 20 back extensions. Spend a few minutes working any sore or tight muscles.

Strength: 6x3 Deadlift

Wod: 20 min EMOM
         Min 1: 100 m run
         Min 2: 40 double unders (or as many double unders as you can in 40 sec)
         Min 3: 10/8 cal row
         Min 4: 10 push ups
       REPEAT FOR 20 MIN

Tuesday, July 18, 2017

Warm up: 3 slow rounds 10 cal bike, 5 push ups, 10 air squats, 5 fire hydrants ( per leg)
Crossover symmetry

Strength: None

Wod: 5 rounds for time
          20 kbs 55/35
          15 goblet squats 55/35
          10 hang power cleans 135/95

Monday, July 17, 2017

Warm up: Run to stop sign and back.  Spider-Man lunges, bear crawl, good mornings, pvc pass throughs, front rack position work... i.e. Tricep mash, roll lats out, banded shoulder stretches.

Strength: 5x4 Power clean. Stay light enough to work on a quick turnover.

Wod: For time
         1k row
         3 rounds of
         7 pull ups
         14 box jumps 24/20
         21 burpees
         1k row

Friday, July 14, 2017

Warm up: 500m row, pigeon stretch, 20 air squats, 20 high knees, banded hip stretch

Strength: 6x3 Back Squats

Wod: 800 m run
          40 wallballs 20/14
          20 toes to bar
          400 m run
          30 wallballs 20/14
          15 toes to bar
          200 m run
          20 wall balls 20/14
          10 toes to bar

Wednesday, July 12, 2017

Warm up: 3 slow rounds of 10 cal bike, 10 fire hydrants, 10 kbs, 10 jump squats.
Crossover symmetry

Strength: 6x3 Shoulder Press

Wod: 12 min AMRAP
          9 deadlifts 115/75
          6 burpees
          3 power cleans 115/75

Tuesday, July 11th, 2017

Warm up: 400 m run, Spider-Man lunges, bear crawl, pvc pipe pass throughs. Spend a few extra minutes working on some shoulder mobility.

Strength: Rest

Wod: For time
        21-18-15-12-9
        Row for calories
        GHD sit-ups
        Ball slams 40/30

Monday, July 10th, 2017

Warm up: 500m row, 10 inchworms, 20 hitler kicks, 20 good mornings, 20 back extensions, banded hip stretches

Strength: 5x5 Deadlift

Wod: 8 rounds for time
         6 thrusters 95/65
         12 cal assault bike
         24 double unders

Friday, July 7, 2017

Warm up: 3 rounds of
                  - 10 cals on bike
                  - 10 hitler kicks
                  - 10 spider man lunges
                  - 10 goblet squats (with light weight)
                 Crossover Symmetry

Strength:  Cleans 6 sets 3 reps

WOD:  FOR TIME:
             -1 Round of Cindy
             -200m Run
             -2 Rounds of Cindy
             -200m Run
             -3 Rounds of Cindy
             -200m Run
             -4 Rounds of Cindy
             -2oom Run

1 round of Cindy = 5 Pull ups, 10 push ups, 15 air squats

Post Clean weights and Time.

Wednesday July 5th, 2017

Warm up:
400 m run, banded hip stretch, pigeon stretch, bear crawl,
Strength: 5x5 back squat 70-75%
Wod:
12 min amrap
20 cal row
15 front rack lunges 45/25
10 burpees

Tuesday, July 4th 2017

As we celebrate the birthday of our country we never want to forget the men and women who serve to protect and fight for our freedoms and independence.
Have fun and stay safe today!

Warm up:
30 cal bike, 10 spider man lunges, 20 high knees, 10 pvc pass throughs, 20 back extensions.

Strength: None

HERO WOD
"Jack"
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24"/20"
-20 Minute amrap

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 7/3/2017

Warm up:  3 slow rounds of:
                   -200m row
                   -5 inchworms
                   -10 air squats
Crossover symmetry

Strength: 5x5 shoulder press

WOD: 4 rounds for time:
             -400m run
             -20 wall balls 20#/14#
             -10 deadlifts 185#/135#

Friday, 6/30/2017

Warm Up: Run 1 mile

Strength: Back Squat- 3 singles at 95%

Accessory Work: Weighted GHD's 3x12

WOD: 3 Rounds
75- Double Unders
50- Air Squats
25- Row for Cals

Post time and weight

Wednesday, 6/28/2017

Warm Up: Run 800

Strength: Deadlifts 5x5

Accessory Work: crossover symmetry

WOD: 3 Rounds:
21-15-9
Bike Cals
Power Cleans 135/95
Burpees

Complete 21 reps of each movement, 15 reps and then 9 reps. The. Repeat around for rounds 2 and 3.

Friday, 6/23/2017

warm up: choice

Strength: in WOD

Accessory Work: crossover symmetry

WOD: For Time
Run 400m
30- Power Cleans #135/95
Run 400m
20- Power Cleans #155/115
Run 400m
10- Power Cleans #185/135

Post time and weight

Tuesday,6/20/2017

Warm Up: Choice

Strength: 5x10. Strict Pull Ups

Accessory Work: 3 sets of Max Reps of Double Unders

WOD: 5 Rounds
Row 500 meters
Run 400 meters

Post time

Monday, 6/19/2017

Warm Up: Run 1 mile

Strength: Cleans 5x5

Accessory Work: Crossover Symmetry

WOD: AMRAP 12 Minutes
10- Toes to Bar
Run 400 meters

After completing AMRAP. Max Reps of Double Unders in 2 minutes.

POst rounds/reps completed for Amrap and DU

Friday, 6/16/2017

Warm Up: Run 400 meters then 5 rounds of Cindy

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: HERO WOD "Manion"
7 Rounds for Time
Run 400m
29- Back Squats #135/95
ENJOY

Wednesday, 6/14/2017

Warm Up: run 400m, 50 air squats,40 GHD's,30 push ups,20 pull ups and 10 Burpees

Strength: deadlift 5x3. ( this should be heavy)

Accessory Work: choice 5-10 minutes

WOD: For time
50- Wall Balls #20/14
100- Double Unders
Run 400m
100- Double Unders
50- Wall Balls #20/14

Post time and weight

Tuesday, 6/13/2017

Warm Up: Row 750, Bike 35 cals and run 400m

Strength: 1 Rep Max Bench

Accessory Work: Crossover Symmetry

WOD: 10 Rounds
Row 250 m
Rest 1:1

Post slowest and fastest and weight

Monday, 6/12/2017

Warm Up: Run 800m, 20 pull ups, 20 GHD's and 40 Air Squats

Strength: Back Squat 1 Rep MAX

Accessory Work: Crossover Symmetry

WOD: 4 rounds
Minute 1: Max Reps Double Unders
Minute 2:  Max Reps Air Squats
Minute 3:  Max Reps Push Ups
Minute 4:  Max Reps  Row For Cals
Rest 2 minutes

Post one rep max and combined reps for each movement.

Wednesday, 6/7/2017

Last workout for Tamara tomorrow!! If you can make it down to join the fun at 5:00 we would love to have you! We will be doing a partner workout and then for anyone who is interest we will head down to the creamery for some food and beverage to send Tamara off!! 
Don't miss it!!

Warm Up: Choice

Strength: Power Clean 5x5

Accessory Work: Crossover Symmetry

WOD: 20 Min AMRAP
10- Power Cleans #135/95
10- Bar Facing Burpees
10- Pull Ups
10- Box Jumps 24/20"

Every 4 minutes, stop where you are at and run 200m. Pick up where you left off when you return.

Tuesday, 5/6/2017

Warm Up: min 1: :40 sec on bike, min 2: 50 Double Unders, min 3: 10 Burpees, min 4: 8 box jumps 24/20. 4 rounds through

Strength: Front Squat  3x10

Accessory Work: Crossover symmetry

WOD: 4 Rounds:
15- Toes to Bar
15- Thrusters 95/65

Post time and weight

Monday, 6/5/2017

Warm Up: Run 400m, 20 Pull Ups, 20 Push Ups and 50 Air Squats

Strength: Shoulder Press 3x8

Accessory Work: Weighted GHD's 2x25

WOD: For Time
100- Double Unders
30- Burpee Box Jump Overs 24/20"
Run 800 meters

* Must be facing box when doing burpees.
Post weight and time

Friday, 6/2/2017

Warm Up: Run 800 meters

Strength: Front Squat 5x5

Accessory Work: Crossover Symmetry

WOD: For time
21-15-9
-Assault Bike-Cals
-GHD's

Rest 5 Minutes

3 Rounds
50- Double Unders
10- Cals on Bike

Post time for each part. Both times should be fast.

Wednesday, 5/31/2017

Warm Up: Row 1000m, 30 Ghd and 20 Burpees

Strength: Back Squat- 3@70%, 3@75%, 3@80%, 2@85% and 1@90%

Accessory Work: 2 rounds of  accumulating 1 minute of  "L sits"

WOD: 3 rounds for time
Run 400 meters
16- Deadlifts #225/155
60- Double Under

Post time and weight

Tuesday, 5/30/2017

Warm up: Choice

Strength: Deadlift 5x5

Accessory Work: Crossover Symmetry

WOD: "Grace"
30- Clean & Jerks #135/95

Post time

Friday, 5/26/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Murph" Hero WOD.
1 Mile Run
100- Pull Ups
200- Push Ups
300- Air Squats
1 Mile Run

*With a #20/14 vest if you have it. You can break up the pull ups, push ups and air squats anyway you want. but runs must be completed first and last of the workout.  This WOD will be reposted for Monday!!

Wednesday, 5/24/2017

Warm Up: Choice

Strength: Front Squats 3x10

Accessory Work: Crossover Symmetry

WOD: 2 Rounds For Time
50- Double Under
35/25- Cals Bike
30- Push Ups
15- Shoulder Press #95/65 (No Rack)

Post time and weight

Tuesday, 5/23/2017

Warm Up: Row 750m, 50- GHDs, 40- Double Under, 30- GHDs and 20 cals on Bike

Strength: Bench Press  5x5

Accessory Work: Weighted Back Ext 3x15

WOD: RUNNING!!!
6 Rounds:
Run 400 meters
Rest- time and a half of your last 400m!

Monday, 5/22/2017

Warm Up: Run 800m.

Strength: Deadlifts 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
75/60- Cals Bike
50- Ground to Overhead (Barbell) 95/65
25- Bar Facing Burpees

Post time

Friday, 5/19/2017

Warm Up: Run Outside

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Hero "Klepto"
      4 Rounds:
27- Box Jumps 24/20"
20- Burpees
11- SQUAT Cleans #145/ 105

Post time!!

Wednesday, 5/17/2017

Warm Up: Run 400m, 50 Air Squats, 40 GHDs, 30 Push Ups, 20 Pull Ups

Strength: Deadlift 5x5 @80%

Accessory Work: 3x 1 min Planks(on elbows)

WOD: 3 RFT
20- Cals Row
10- Box Jump Overs 24/20"
5-  Cleans #155/115

Rest 2 mins between rounds

You must completely over the box w/o touching

Post time of each round. and weight

Tuesday,5/16/2017

Warm Up: 5 rounds of Cindy

Strength: front Squats 4x7 @70%

Accessory Work: Crossover Symmtery

WOD: For Time
6 Rounds:
10- Cals Assault Bike
10- Ground to Overhead #135/95

Post time and weight

Wednesday, 5/10/2017

Warm up:  Row 500m
                  20 Jump squats
                  20 Back Ext
                  Banded hip stretches, Banded shoulder stretches etc etc

Strength:  Rest

Accessory: 3x 1:00 plank

WOD:  AMRAP 15 minutes
            -10 Box Jumps 24"/20"
            -15 Ball Slams 40#/30#
            -20 Kettle Swings 55#/35#
            -30 Double Unders

Post rounds completed.

Friday, 5/5/2017

Warm Up: Run 400m, 30 Air Squats, 30 Push ups and 30 Ab Mat Sit Ups. then 100 Double Unders

Strength: Rest

Accessory Work: Light Good Mornings 2x12

WOD: AMRAP 21 Minutes
3- Deadlift Body Weight
12- Cals on Bike
6- Deadlifts
12- Cals on Bike
9- Deadlifts
12- Cals on Bike
12- Deadlifts
Etc.....

Post weight and reps completed

Wednesday, 5/3/2017

Warm Up: 2 rounds: Run 400 15 Pull Ups, 20 GHD's 10 Push Ups

Strength: Squat Cleans 3x5

Accessory Work: Crossover symmetry

WOD: 3 rounds
-Run 400
15- cal bike
9- P. Cleans 155/105

Tuesday, 5/2/2017

Warm Up: EMOM: 20 mins: 1-:40 sec on bike 2:50 Double Unders 3:10 Burpees 4:8 box Jumps

Strength: Deadlift 3x5 80%

Accessory Work: 5 Rope climbs

WOD:
For time:
20- back squats body weight
Run 800m
20- front squats body weight

Post time

Monday, 5/1/2017

Warm Up: Run 400m and 5 rounds of Cindy

Strength: Back Squat 5x5

Accessory Work: crossover symmetry

WOD: For time
21- Thrusters #95/65
21- Kettles #55/35
Run 400
15- Thrusters
15- Kettles
Run 400
9- Thrusters
9- Kettles
Run 400

Post time

Friday, 4/28/2017

Warm Up: Bike for 2 mins( light) 15 Pull Ups, 20 GHD's and 400m Run

Strength: Press Push 5x5 70%

Accessory Work: Crossover Symmetry

WOD: For Time
21-15-9
Push Press #135/95
Chest 2 Bar Pull Ups

Post time and weight

Wednesday, 4/26/2017

Warm Up: Run 400m, 40 Kettles(light) and 40 cals on Row

Strength: Back Squat 4x5 85%

Accessory Work: Strict Pull Ups 3 sets max reps

WOD: "No BS"
150- Cals on Rower
300- Double Under
300- Steps- Walking Lunges

Find your pace!!  Post time 🙈🙉🙊

Tuesday, 4/25/2017

Warm Up: 50 air squats, 40 an mat sit ups, 30 Cals row, 20 Pull Ups and 10 Burpees

Strength: bench 4x5 at 85%

Accessory Work: Crossover Symmtery

WOD: 2 rounds for time
10- Deadlifts 315/225
30- hand release push ups
30- Front squats 95/65

Monday, 4/24/2017

Warm Up: Row 1200 meters

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: "Heartbreak Kid"
3 Rounds:
10- Front Squat #185/135
20- C2B Pull Ups
50- Double Unders

Post Time and weight

Friday, 4/21/2017

Warm Up: Row 750m, 25 feet of Inch Worms, 20 steps walking lunges run 200m

Strength: Rest

Accessory Work: Crossover Symmetry

WOD:"Flithy Fifty"
50- Box Jumps 24"
50- Jumping Pull Ups
50- Kettles #35
50- Walking Lunges
50- Knees to Elbows
50- Push Press #45/30
50- Back Ext
50- Wall Balls #20/14
50- Burpees
50- Double Unders

Keep track and push yourself!! Keep record of time. We will re visit this sometime during the summer

Wednesday, 4/19/2017

Warm Up: 4 Rounds: 15 cals on row and 10 Push Ups

Strength: Bench Press 4x7 at 75%

Accessory Work: 3x15 Back Ext weighted

WOD: 4 Rounds:
10- Toes To Bar
20- Wall Balls #20/14
40- Double Unders

Post weight and Time

Tuesday, 4/18/2017

Warm Up: Run 400m, 50 Double Unders, 40 GHD's, 30 Air Squats, 20 Push Ups

Strength: 10 Mins to find a 1 Rep Max Back Squat

Accessory Work: Crossover Symmetry

WOD: Complete for Time
100- Burpee Box Jumps 24/20

Burpees must face the Box

Post Time and weight

Monday, 4/17/2017

Warm Up: Bike 40 Cals, 30 GHD's, 20 Burpees, 10 Cal Bike

Strength: Power Cleans 4x7 at 75-80%

Accessory Work: Strict Pull Ups 3x10

WOD: "Death by 10 Meters"
With a continuously running clock...
Complete 10 Meters for the first min.
Complete 20 Meters on the second min.
Complete 30 Meters on the third min.
etc.
Go until you cannot complete the required number within that min.

Post total rounds and meters of the last round you finished.

Friday, 4/14/2017

Warm Up: 3 Rounds: 20 calories row, 20 GHD's and 50 Double Unders

Strength: Clean & Jerk 2x5 @70%, 3x3 75%, 2x1 80%

Accessory Work: Good Mornings

WOD:4 Rounds:
21/18- Assault Bike
18- Thrusters #65/45
15- Pull Ups

Post Time and Weight

Wednesday, 4/12/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Back Squat 4@60%, 4@65%, 4@70%, 4@75% and 2sets of 4@80%

Accessory Work: Weighted Pull Ups 4x5

WOD: 3 RFT:
30- Cals Row
10- Bench  #155/95
10- Box Jumps #30/24

Post time and weight

Tuesday, 4/11/2017

Warm Up:2 ROUNDS:  50 Double Unders, 10 Cals on bike, 15 Burpees

Strength: Deadlift 3x7

Accessory Work: Good Mornings 2x12 light weight

WOD: For Time"
30-20-10

-GHD's
-Deadlifts #225/155

Complete 60 Double Unders between each set and end with Double Unders
i.e: start with GHD's, DL then double unders of 30.20.10

Monday, 4/10/2017

Warm Up: Assault Bike 40 calls, 40 GHD's and 40 Push Ups

Strength: Front Squats: 3@65%,3@70%

Accessory Work: Back Extensions 3x15

WOD: 6 RFT
Row 250 meters
12- Burpees

Post time and Weight!!!

Friday, 4/7/2017

Warm Up: Row 1500 Meters

Strength: Squat Clean- 2@70%, 2@75%, 3@80%, 3@70%

Accessory Work: 3x15 Weights GHD's

WOD: "DT"
5 RFT

12- Deadlifts 155/105
9- Hang Power Cleans 155/105
6- Push Jerks 155/105

Post time and weight

Wednesday, 4/5/2017

Warm Up: Run 400, Row 500, 20 GHD's and 20 Pull Ups

Strength: Press 4x8

Accessory Work: 2x20 Weighted Lunges

WOD: For Time:
100- Wall Balls #20/14
75-  GHD's
50- Cals on Row
25- Thrusters #65/45

Post time and weight

Tuesday, 4/4/2017

Warm Up: 2 rounds:  Run 400, 20 push Ups and 20 GHD's

Strength: Deadlifts 3-3-3-1-1-1

Accessory Work: Strict Pull Ups: 4x 6

WOD:Complete:
1 Round of:
50 Double Unders
20- Wall Balls #20/14
50- Cals Bike
then
2 rounds of:
50- Double Unders
20- Wall Balls#20/14
35- Cals on Bike
then
3 rounds of:
50- Double Unders
20- Wall Balls #20/14
20- Cals on Bike

There is no rest between rounds!! 😳😳

Monday, 4/3/2017

OPEN GYM!!!  Pick a strength movement and or a Metcon

Friday, 3/31/2017

Warm Up: Bike 30 cals, 50 Air Squats, 40 GHD, 30 Push Ups

Strength: Front Squats 3x5 80%

Accessory Work: Jerk Technique

WOD: For Time:
Cash In: Row 50/35 Cals
then 5 Rounds of:
10- Toes to Bar
10- Burpees
Cash Out: Row 50/35 Cals

Post time and weight