Warm Up: Run 1 mile
Strength: Bench 4 sets 10 reps
WOD: For time
-300 calories on either row or the aerodyne
Post bench weight and time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, April 23, 2012
Sunday, April 22, 2012
Monday 4/2
Warm up: Choice
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Thursday, April 19, 2012
Friday, 4/20/2012
Warm Up: Choice
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Wednesday, 4/18/2012
Warm up: Choice
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Monday, April 16, 2012
Tuesday, 4/17/2012
Warm up: Run or Row
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Sunday, April 15, 2012
Monday, 4/16/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Thursday, April 12, 2012
Friday, 4/13/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Wednesday, 4/11/2012
Warm Up: Dynamic
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Monday, April 9, 2012
Tuesday, 4/10/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Sunday, April 8, 2012
Monday, 4/9/2012
Warm up: Run
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Thursday, April 5, 2012
Friday, 4/06/2012
Warm Up: Choice
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Wednesday, 4/04/2012
Warm Up: Choice
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Monday, April 2, 2012
Tuesday, 4/03/2012
Warm up: row or ride
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Sunday, April 1, 2012
Monday, 4/2/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Wednesday, 3/28/2012
Warm up: Work on some dynamics with some gymnastic work i.e. handstand pushups, plank work, muscle ups etc etc
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Monday, March 26, 2012
Tuesday, 3/27/2012
Warm Up: Choice
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Sunday, March 25, 2012
Monday, 3/26/2012
Warm up: Run or Ride
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Thursday, March 22, 2012
Friday, 3/23/2012
Warm up: Choice
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Wednesday, 3/21/2012
Warm up: Choice
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Monday, March 19, 2012
Tuesday, 3/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday, March 18, 2012
Monday, 3/19/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Wednesday, March 14, 2012
Friday, 3/16/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Tuesday, March 13, 2012
Wednesday, 3/14/2012
Warm Up: Dynamic with extra Stretching
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Monday, March 12, 2012
Tuesday, 3/13/2012
Warm up: Choice
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Sunday, March 11, 2012
Monday, 3/12/2012
Warm Up: Run
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Thursday, March 8, 2012
Friday, 3/09/2012
Warm up: Run 1 mile
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Wednesday, 3/7/2012
Warm Up: Dynamic
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Monday, March 5, 2012
Tuesday, 3/6/2012
Warm Up: Row 1600m or Ride 2 miles on Aerodyne
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Sunday, March 4, 2012
Monday, 3/05/2012
Warm up: Choice
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Thursday, March 1, 2012
Friday, 3/02/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Wednesday, 2/29/2012
Warm up: Choice
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Monday, February 27, 2012
Tuesday, 2/28/2012
Warm up: Row or Ride Aerodyne bike
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Sunday, February 26, 2012
Monday, 2/27/2012
Warm Up: Choice
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Thursday, February 23, 2012
Friday, 2/24/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Wednesday, February 22, 2012
Monday, February 20, 2012
Tuesday, 2/21/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
Sunday, February 19, 2012
Monday, 2/20/2012
Warm Up: Choice
Strength: Press 3 sets 10 reps
WOD: as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release
Post press weight and time.
Thursday, February 16, 2012
Friday, 2/17/2012
HERO WOD!!!!
Warm up: Choice
Strength: Rest
WOD:"Desforges"
Five rounds for time of:
225#/150# pound Deadlift, 12 reps NO DROPS!!!!
20 Pull-ups
135#/95# pound Clean and jerk, 12 reps NO DROPS!!!
20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Wednesday, February 15, 2012
Monday, February 13, 2012
Tuesday, 2/14/2012
Happy Valentines Day!
This workout comes to you with extra love!
Warm Up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 20 minutes
-Row 750m or Aerodyne 1 mile
-50 double unders
-21 kettle swings 55#/35#
Post bench weight and rounds completed with either row or aerodyne
This workout comes to you with extra love!
Warm Up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 20 minutes
-Row 750m or Aerodyne 1 mile
-50 double unders
-21 kettle swings 55#/35#
Post bench weight and rounds completed with either row or aerodyne
Sunday, February 12, 2012
Monday, 2/13/2012
Warm up: Choice but make it extended. Around 15 minutes
Strength:
WOD: Find your 1 rep Max for Squat. Work your way up. This should take some time.
Post weight.
Strength:
WOD: Find your 1 rep Max for Squat. Work your way up. This should take some time.
Post weight.
Thursday, February 9, 2012
Friday, 2/10/2012
Warm up: run 1 mile
Strength: Bench 3 sets 20 reps
WOD: For time:
-30 double unders
-15 pull ups
-30 double unders
-15 kettle swings 70#/55#
-30 double unders
-15 clapping push ups
-30 double unders
-15 ball slams
-30 double unders
-15 ab mat sit ups
-cash out of 150 double unders
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time:
-30 double unders
-15 pull ups
-30 double unders
-15 kettle swings 70#/55#
-30 double unders
-15 clapping push ups
-30 double unders
-15 ball slams
-30 double unders
-15 ab mat sit ups
-cash out of 150 double unders
Post bench weight and time
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Wednesday, 2/08/2012
Warm up: row or aerodyne
Strength: find your squat 3 rep Max
WOD: on the minute for 12 minutes
-2 dead lift @ 70% of 1 rep max
-7 burpees
Post squat weight and dead lift weight and rounds completed
Strength: find your squat 3 rep Max
WOD: on the minute for 12 minutes
-2 dead lift @ 70% of 1 rep max
-7 burpees
Post squat weight and dead lift weight and rounds completed
Monday, February 6, 2012
Tuesday, 2/07/2012
Warm up: Choice
Strength: Bench 3 sets 15 reps
WOD: For time 21-15-9
-Clean & Jerk 135#/95# NO DROPS
-Burpees
Post bench weight and time for WOD
Strength: Bench 3 sets 15 reps
WOD: For time 21-15-9
-Clean & Jerk 135#/95# NO DROPS
-Burpees
Post bench weight and time for WOD
Sunday, February 5, 2012
Thursday, February 2, 2012
Friday, 2/3/2012
Warm up: Choice
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
POST Time to board
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
POST Time to board
Wednesday, February 1, 2012
Tuesday, January 31, 2012
Wednesday, 2/01/2012
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: for time
10-9-8-7-6-5-4-3-2-1
-ball slams
-burpees
Then
10-9-8-7-6-5-4-3-2-1
-knees to elbows
-burpees
Post bench weight and time for WOD
Strength: Bench 5 sets 3 reps
WOD: for time
10-9-8-7-6-5-4-3-2-1
-ball slams
-burpees
Then
10-9-8-7-6-5-4-3-2-1
-knees to elbows
-burpees
Post bench weight and time for WOD
Sunday, January 29, 2012
Monday, 1/30/2012
Warm up: 10 minutes row, run or Aerodyne bike
Strength: Rest
WOD: On the minute for 20 minutes
-5 thrusters 95#/65#
Immediately upon finishing
For time:
5 rounds
-10 burpees
-7 pull ups
Post time
Strength: Rest
WOD: On the minute for 20 minutes
-5 thrusters 95#/65#
Immediately upon finishing
For time:
5 rounds
-10 burpees
-7 pull ups
Post time
Thursday, January 26, 2012
Friday, 1/27/2012
HERE IT IS!
Warm up: Choice
Strength: Rest
WOD: "CONQUISTADOR"
For Time Complete in order:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Do not cheat this workout. Get full range of motion! Use a target for the wall balls for depth. I.E butt to a ball.
Do not count wall ball rep if you don't hit the top line.
Time does not matter if you are not getting the full rep done!
On ab mats make sure your hands are getting to the floor behind your head and in front of your toes.
If you can have a partner judge and count your reps for you!
Remember... Be honest with yourself. Do not post RX if your reps were not perfect.
Warm up: Choice
Strength: Rest
WOD: "CONQUISTADOR"
For Time Complete in order:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Do not cheat this workout. Get full range of motion! Use a target for the wall balls for depth. I.E butt to a ball.
Do not count wall ball rep if you don't hit the top line.
Time does not matter if you are not getting the full rep done!
On ab mats make sure your hands are getting to the floor behind your head and in front of your toes.
If you can have a partner judge and count your reps for you!
Remember... Be honest with yourself. Do not post RX if your reps were not perfect.
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Wednesday, 1/24/2011
Warm up: choice
Strength: rest
WOD: amrap 30 minutes
-15 double unders
-15 ghd sit ups
-5 supine ring pull ups
-50 jump rope singles
-10 true push ups
Post rounds completed
Strength: rest
WOD: amrap 30 minutes
-15 double unders
-15 ghd sit ups
-5 supine ring pull ups
-50 jump rope singles
-10 true push ups
Post rounds completed
Monday, January 23, 2012
Tuesday, 1/24/2012
Warm up: row or aerodyne bike 10 minutes
Strength: deadlift 3 sets 5 reps at 75% 5 rep Max
WOD: on the minute for 10 minutes
45% body wt
-5 deadlift
-5 hang power cleans
-5 thrusters
10 burpee penalty for each round not completed in the one minute completed at end of workout
If you can keep going after 10, do it. Try to get to 20. No penalty after 10 just stop at failure.
Post deadlift weight and weight used for WOD
Strength: deadlift 3 sets 5 reps at 75% 5 rep Max
WOD: on the minute for 10 minutes
45% body wt
-5 deadlift
-5 hang power cleans
-5 thrusters
10 burpee penalty for each round not completed in the one minute completed at end of workout
If you can keep going after 10, do it. Try to get to 20. No penalty after 10 just stop at failure.
Post deadlift weight and weight used for WOD
Sunday, January 22, 2012
Monday, 1/23/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: for time
50-40-30-20-10
-double unders
-ghd sit ups
Post weight for bench and time
Strength: Bench 4 sets 10 reps
WOD: for time
50-40-30-20-10
-double unders
-ghd sit ups
Post weight for bench and time
Thursday, January 19, 2012
Friday, 1/20/2012
Warm up: Choice
Strength: press 3 sets 10 reps
WOD: for time
UNBROKEN
10-9-8-7-6-5-4-3-2-1
-body weight dead lift
-kettle swings 70#/55#
Dead lifts are touch and go. Do not bounce the weight and do not drop the bar.
Penalty is 7 burpees done as soon as you break and before continuing
Post press weight and time
Strength: press 3 sets 10 reps
WOD: for time
UNBROKEN
10-9-8-7-6-5-4-3-2-1
-body weight dead lift
-kettle swings 70#/55#
Dead lifts are touch and go. Do not bounce the weight and do not drop the bar.
Penalty is 7 burpees done as soon as you break and before continuing
Post press weight and time
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Wednesday, 1/18/2012
Warm up: Choice
Strength: rest
WOD: for time
21-18-15-12-9-6-3
-wall balls 20#/15#
-ghd sit ups
-pull ups
-ball slams
Post time
Strength: rest
WOD: for time
21-18-15-12-9-6-3
-wall balls 20#/15#
-ghd sit ups
-pull ups
-ball slams
Post time
Tuesday, 1/17/2012
Warm Up: Row or Ride
Strength: Bench 3 sets 20 reps
WOD: Tabata Intervals. 20 seconds on 10 seconds off. 8 rounds per exercise.
Row for Calories.
Rest 1 minute
Pull ups
Rest 1 minute
GHD Sit ups
Rest 1 minute
True Push ups, knees and hips need to stay off the floor, with hand release at the bottom.
Rest 1 minute
Bar dips
Score is lowest amount of reps in a round for each exercise
Post scores and weight for Bench
Strength: Bench 3 sets 20 reps
WOD: Tabata Intervals. 20 seconds on 10 seconds off. 8 rounds per exercise.
Row for Calories.
Rest 1 minute
Pull ups
Rest 1 minute
GHD Sit ups
Rest 1 minute
True Push ups, knees and hips need to stay off the floor, with hand release at the bottom.
Rest 1 minute
Bar dips
Score is lowest amount of reps in a round for each exercise
Post scores and weight for Bench
Sunday, January 15, 2012
Monday, 1/16/2012
Warm up: Short Run, row or ride, followed by some dynamics
Strength: Rest
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Squats 225#/135# Keep good form, get full depth or don't count the rep!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Penalty: If you have to break at any time, or your form fails, which should be considered a break. (If your form fails you should be racking the weight!)
Perform 7 burpees before starting again!
Post weight and time for WOD
Strength: Rest
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Squats 225#/135# Keep good form, get full depth or don't count the rep!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Penalty: If you have to break at any time, or your form fails, which should be considered a break. (If your form fails you should be racking the weight!)
Perform 7 burpees before starting again!
Post weight and time for WOD
Thursday, January 12, 2012
Friday, 1/13/2012
Warm up: Choice
Strength: weighted pull ups 5 sets Max reps:
WOD: get as far as you can until failure
Unbroken
odd #s kettle swings 70#/55#
even #s push ups
1-3-5-7-9-11-13-15-17 and so on kettles
2-4-6-8-10-12-14-16-18 and so on push ups
so first round is 1 kettle swing and 2 push ups then 3 and 4 and so on until you cannot get set unbroken.
Time cap for this WOD is 15 minutes.
Post pull ups weight and reps and rounds completed for the WOD.
Strength: weighted pull ups 5 sets Max reps:
WOD: get as far as you can until failure
Unbroken
odd #s kettle swings 70#/55#
even #s push ups
1-3-5-7-9-11-13-15-17 and so on kettles
2-4-6-8-10-12-14-16-18 and so on push ups
so first round is 1 kettle swing and 2 push ups then 3 and 4 and so on until you cannot get set unbroken.
Time cap for this WOD is 15 minutes.
Post pull ups weight and reps and rounds completed for the WOD.
Monday, January 9, 2012
Tuesday, 1/10/2012
Warm up: Short Run, row or ride, followed by some dynamics
Strength: Press 3 sets 10 reps
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Touch and Go dead lift. 225#/135# Keep good form, do not bounce the weight off the floor!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Post press weight and time for WOD.
Strength: Press 3 sets 10 reps
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Touch and Go dead lift. 225#/135# Keep good form, do not bounce the weight off the floor!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Post press weight and time for WOD.
Sunday, January 8, 2012
OIT SOFTBALL NATIONAL CHAMPS
Just an FYI, OIT Softball will be in the gym for the next month. They will be in on Monday, Wednesday, and Friday at 6:00 a.m.
Monday, 1/09/2012
Warm up: Run, Ride, or Row 10 minutes
Strength: Find 5 rep max of Back Squat
WOD: 3 rounds each as fast as possible
Rest 3 minutes between rounds
-10 Ball Slams
-10 Pull Ups
-10 Push Ups
-10 Burpees
Post Weight for five rep squat, and time for each of 3 rounds.
Strength: Find 5 rep max of Back Squat
WOD: 3 rounds each as fast as possible
Rest 3 minutes between rounds
-10 Ball Slams
-10 Pull Ups
-10 Push Ups
-10 Burpees
Post Weight for five rep squat, and time for each of 3 rounds.
Thursday, January 5, 2012
Friday, 1/6/2012
If you have not completed the testing, do one of them
Otherwise
Please do not use the new bikes. They are not quite ready.
Warm up: Choice
Strength: none
WOD: for time
50-30-20
-true push ups
-ghd sit ups
-ball slams
-dips
-back extensions
Post time
Otherwise
Please do not use the new bikes. They are not quite ready.
Warm up: Choice
Strength: none
WOD: for time
50-30-20
-true push ups
-ghd sit ups
-ball slams
-dips
-back extensions
Post time
Wednesday, January 4, 2012
Thursday, 1/5/2012
If you did not do Wednesday, do it today. If you have already completed it pick a WOD or a weakness to work on.
Tuesday, January 3, 2012
Wednesday, 1/4/2012
Warm up: Choice
Strength: testing
Find 5 rep Max for deadlift
WOD: progressive pull ups
On the minute increase reps by one until you cannot complete reps in the minute. Ie start with one rep the first minute then 2 the second minute and so on.
Post deadlift weight and rounds completed.
Strength: testing
Find 5 rep Max for deadlift
WOD: progressive pull ups
On the minute increase reps by one until you cannot complete reps in the minute. Ie start with one rep the first minute then 2 the second minute and so on.
Post deadlift weight and rounds completed.
Monday, January 2, 2012
Tuesday, 1/3/2012
If you did not do Monday's Workout, do it today. If you did then do the following: This will also be the WOD for Wednesday, so if you made both workouts for Monday and Tuesday, then Take Wednesday as an off day.
Warm up: Choice
Strength: Power Clean 4 reps on the minute for 10 minutes. Pick a tough weight.
WOD: 5 rounds
-Row 250m sprints
Rest is 3x time of row.
Post power clean weight and row times.
Warm up: Choice
Strength: Power Clean 4 reps on the minute for 10 minutes. Pick a tough weight.
WOD: 5 rounds
-Row 250m sprints
Rest is 3x time of row.
Post power clean weight and row times.
Sunday, January 1, 2012
This week
This week will be a testing week. We are trying to establish base lines for the workouts that will be following in the coming months. FORM IS A MUST. Do not sacrifice.
Ask Pete, Jason, or Jake to watch the lift to make sure your form is ok. It is important to establish these bases to know where you need to be for the workouts.
Make sure you record everything in your journals.
Ask Pete, Jason, or Jake to watch the lift to make sure your form is ok. It is important to establish these bases to know where you need to be for the workouts.
Make sure you record everything in your journals.
Monday, 1/2/2012
Warm up: Choice
Strength: Bench find your 5 rep Max
WOD: not for time complete
-max rep pull ups 1 set
-max rep double unders. 3 chances take best score
-10 50 yard sprints Max effort.
Rest as needed for everything.
Post bench 5 rep weight and reps for each exercise
Strength: Bench find your 5 rep Max
WOD: not for time complete
-max rep pull ups 1 set
-max rep double unders. 3 chances take best score
-10 50 yard sprints Max effort.
Rest as needed for everything.
Post bench 5 rep weight and reps for each exercise
Wednesday, December 28, 2011
Monday, December 26, 2011
Tuesday, 12/27/2011
Warm up: Run if you can stand the cold or row
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Sunday, December 25, 2011
Thursday, December 22, 2011
Weekend
People will be in the gym Saturday morning if you want to get a workout in. Jake and Pete will be gone, but Jason will be there.
See you all Monday to work off that Christmas Dinner!
See you all Monday to work off that Christmas Dinner!
Friday, 12/23/2011
Warm Up: Plyo Cycle 8 minutes at a warm up pace of
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
Tuesday, December 20, 2011
Wednesday, 12/21/2011
Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
Monday, December 19, 2011
Tuesday, 12/20/2011
Warm up: Row or Run
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Sunday, December 18, 2011
Monday, 12/19/2011
Warm up: row or run
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Thursday, December 15, 2011
Friday, 12/16/2011
Warm up: Dynamic inside
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Tuesday, December 13, 2011
Wednesday, 12/14/2011
Warm Up: Choice
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Monday, December 12, 2011
Tuesday, 12/13/2011
Warm Up: Run 1 mile, bike 10 minutes or row 1600m
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Sunday, December 11, 2011
A HUGE THANK YOU!
Would like to give a big THANK YOU to all those that came on Saturday and helped clean the gym. It was a great time with all of the kids and the gym looks amazing! Thank you to Scott & Julie, Shayne & Dawn, Jaime, Ray, Anne, and all the kids that pitched in! Simply could not have gotten much done without you all! Its things like this that make OUR gym so great! Thanks again!
Monday, 12/12/11
Warm up: Run, ride, or row upstairs for 10 minutes
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Thursday, December 8, 2011
Friday, 12/9/2011
Warm Up: Dynamic Inside
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Wednesday, 12/7/2011
Warm Up: dynamic inside and double unders
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Monday, December 5, 2011
Tuesday, 12/6/2012
Warm up: Choice
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Sunday, December 4, 2011
Monday, 12/5/2011
Warm up: Choice
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Thursday, December 1, 2011
Friday, 12/02/2011
Warm up: Choice
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
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