Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-15 pull ups
-15 kettle swings 70#/55#
-15 toes to bars (if you can't do toes to bar sub with knees to elbows)
-10 burpees
-30 double unders
Post time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, July 29, 2014
Monday, July 28, 2014
Tuesday, 7/29/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Sunday, July 27, 2014
Monday, 7/28/2014
Warm up: Choice
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Thursday, July 24, 2014
Friday, 7/25/2014 HAPPY BIRTHDAY ANNE!!!!!!!
ANNE, THANK YOU FOR EVERYTHING YOU DO!!!!!!!!! THIS ONE IS FOR YOU!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Wednesday, July 23, 2014
Thursday, 7/24/2014
Rest Day!
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Tuesday, July 22, 2014
Wednesday, 7/23/2014
Warm up: Choice
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Monday, July 21, 2014
Tuesday, 7/22/2014
Warm up: Run 1 mile
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Sunday, July 20, 2014
Monday, 7/21/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Thursday, July 17, 2014
Friday, 7/18/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Wednesday, July 16, 2014
Tuesday, July 15, 2014
Wednesday, 7/16/2014
Warm up: Choice
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Tuesday 7/15/14
Warm Up: Dynamic
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Sunday, July 13, 2014
Monday, 7/14/2014
Warm up: choice
Strength: none
WOD: 4 rounds for time:
-run 200m
-25 ghd sit ups
-25 kettle swings 55#/35#
-run 200m
-10 power cleans 155#/95#
-10 burpees
Post time.
Thursday, July 10, 2014
Friday, 7/11/2014
CHOICE!!!!
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
Wednesday, July 9, 2014
Tuesday, July 8, 2014
Wednesday, 7/9/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Monday, July 7, 2014
Tuesday, 7/8/2014
Warm up: Choice
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Sunday, July 6, 2014
Monday, 7/7/2014
Warm up: Choice
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Wednesday, July 2, 2014
Tuesday, July 1, 2014
Wednesday, 7/2/2014
Warm up: Choice
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Post time
Monday, June 30, 2014
Tuesday, 7/1/2014
Warm up: Dynamic
Strength: Rest
WOD: 2 rounds
-Run 200m
rest 1:1
-Run 400m
rest 1:1
-Run 600m
rest 1:1
Rest 1:1 means if you rest for whatever your time for the run was. IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m. If your 400m is 2 minutes then you rest 2 minutes before running 600m.
Post times for each run.
Strength: Rest
WOD: 2 rounds
-Run 200m
rest 1:1
-Run 400m
rest 1:1
-Run 600m
rest 1:1
Rest 1:1 means if you rest for whatever your time for the run was. IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m. If your 400m is 2 minutes then you rest 2 minutes before running 600m.
Post times for each run.
Sunday, June 29, 2014
Monday, 6/30/3014
Warm up: Choice
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Thursday, June 26, 2014
Friday, 6/27/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Tuesday, June 24, 2014
Wednesday, 6/25/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Monday, June 23, 2014
Tuesday, 6/24/2014
Warm up: Dynamic
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Sunday, June 22, 2014
Monday, 6/23/2014
Warm up: Choice
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Thursday, June 19, 2014
Friday, 6/20/2014
Warm up: Choice
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Wednesday, 6/18/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Monday, June 16, 2014
Tuesday, 6/17/2014
Warm up: Run, row or ride 10 minutes
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Sunday, June 15, 2014
Monday, 6/16/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Friday, June 13, 2014
Friday, 6/13/2014
Warm up: Choice
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Tuesday, June 10, 2014
Wednesday, 6/11/2014
Warm up: Choice
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Monday, June 9, 2014
Tuesday, 6/10/2014
Warm up: Dynamic
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Sunday, June 8, 2014
Monday, 6/09/2014
Warm up: Choice
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Thursday, June 5, 2014
Friday, 6/6/2014
Warm up: Choice
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Tuesday, June 3, 2014
Wednesday, 6/4/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Monday, June 2, 2014
Tuesday, 6/3/2014
Warm up: Choice
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Sunday, June 1, 2014
Monday, 6/2/2014
Warm up: Choice
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
Thursday, May 29, 2014
Friday, 5/30/2014
Warm up: Dynamic
Strength: Rest
WOD: Get as far as possible in 25 minutes:
-Run 800m
-30 Burpees
-40 Ab mat sit ups
-50 Air Squats
-Row 500m
-50 Air Squats
-40 Ab mat sit ups
-30 Burpees
-Run 800m
Post furthest point completed in 25 minutes or time if completed.
Strength: Rest
WOD: Get as far as possible in 25 minutes:
-Run 800m
-30 Burpees
-40 Ab mat sit ups
-50 Air Squats
-Row 500m
-50 Air Squats
-40 Ab mat sit ups
-30 Burpees
-Run 800m
Post furthest point completed in 25 minutes or time if completed.
Tuesday, May 27, 2014
Wednesday, 5/28/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Monday, May 26, 2014
Tuesday, 5/27/2014
Warm up: Choice
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Thursday, May 22, 2014
Friday, 5/23/2014
IRON OWL CHALLENGE!!!!
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
Tuesday, May 20, 2014
Wednesday, 5/21/2014
Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Monday, May 19, 2014
Tuesday, 5/20/2014
Warm up: Dynamic
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Sunday, May 18, 2014
Monday, 5/19/2014
Warm up: Choice
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Thursday, May 15, 2014
Friday, 5/16/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Wednesday, 5/14/2014
Warm up: Choice
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Monday, May 12, 2014
4th ANNUAL IRON OWL CHALLENGE
The gym will be closed on Friday May 23rd from 4:00pm to 7:00pm due to the Iron Owl Competition events that will be held at the gym.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
Tuesday, 5/13/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Sunday, May 11, 2014
Monday, 5/12/2014
Warm up: Jog 800m then
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
Thursday, May 8, 2014
Friday, 5/9/2014
Warm up: Dynamic
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Wednesday, May 7, 2014
Tuesday, May 6, 2014
Wednesday, 5/7/2014
Warm up: Choice
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Tuesday, 5/6/4014
Warm up: Choice
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Sunday, May 4, 2014
Monday, 5/5/2014
Warm up: Choice
Strength: In WOD
WOD: 25 minutes move as much weight as possible.
1 round = -1 rep Bench Press
-1 rep Back Squat
-1 rep Power Clean
This is the same format s 10,000#
Choose a weight for each lift that you would normally do for a good set of 5.
Focus on Strict Form for the lifts!!!!
Find the correct weight for you BEFORE you start.
Post weight used for each lift and # of rounds completed with total weight moved.
Compare to 10/3/2013
Thursday, May 1, 2014
Friday, 5/2/2014
Warm up: Choice
Strength: In WOD
WOD: On the minute for 20 minutes:
Odd minutes 1,3,5,7,9,11,13,15,17,19
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat and # of penalties.
Strength: In WOD
WOD: On the minute for 20 minutes:
Odd minutes 1,3,5,7,9,11,13,15,17,19
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat and # of penalties.
Tuesday, April 29, 2014
Wednesday, 4/30/2014
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 4 rounds NOT for time
-10 Strict Press (Choose weight)
-10 Knees to Elbows
-10 strict bar dips (NO KIP)
-10 GHD Sit ups
Post bench weight and press weight.
Strength: Bench 3 sets 20 reps
WOD: 4 rounds NOT for time
-10 Strict Press (Choose weight)
-10 Knees to Elbows
-10 strict bar dips (NO KIP)
-10 GHD Sit ups
Post bench weight and press weight.
Monday, April 28, 2014
Tuesday, 4/29/2014
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Sunday, April 27, 2014
Monday, 4/28/2014
Warm up: Choice
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Thursday, April 24, 2014
Friday, 4/25/2014
Warm up: Choice
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Tuesday, April 22, 2014
Wednesday, 4/23/2014
Warm up: Choice
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Monday, April 21, 2014
Tuesday, 4/22/2014
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Sunday, April 20, 2014
Monday, 4/21/2014
Strength: 3x7 Bench
WOD: 3 Rounds for time
15- Strict Pull Ups
25- Kettle Swings # 35/55
35- Hand Release Push Ups
45- Ab Mat Sit Ups
Post weight and time
Thursday, April 17, 2014
Friday, 4/18/2014
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Wednesday, April 16, 2014
Tuesday, April 15, 2014
Wednesday, 4/16/2014
Warm up: Choice
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Tuesday, 4/15/2014
Warm up: Choice
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Sunday, April 13, 2014
Monday, 4/14/14
Warm up: Choice
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Thursday, April 10, 2014
Friday, 4/11/2014
Warm up: Choice
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Wednesday, April 9, 2014
Tuesday, April 8, 2014
Monday, April 7, 2014
Tuesday, 4/8/2014
Warm up: Dynamic
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Sunday, April 6, 2014
Monday, 4/6/2014
Warm up: Run, row or ride 10 minutes
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Thursday, April 3, 2014
Friday, 4/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Tuesday, April 1, 2014
Wednesday, 4/2/2014
Warm up: Choice
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
Monday, March 31, 2014
Tuesday, 4/1/2014
Warm up: Choice
Strength: In wod
WOD: 4 rounds
-10 reps body weight bench
Rest 1 minute
-Max reps pull ups or chin ups
Rest 30 seconds
-25 ghd sit ups
Rest 2 minutes
After last round cash out with 50 hand release push ups for time.
Post # of pull ups each round and time for push ups.
Strength: In wod
WOD: 4 rounds
-10 reps body weight bench
Rest 1 minute
-Max reps pull ups or chin ups
Rest 30 seconds
-25 ghd sit ups
Rest 2 minutes
After last round cash out with 50 hand release push ups for time.
Post # of pull ups each round and time for push ups.
Sunday, March 30, 2014
Monday, 3/31/2014
Warm up: Choice
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Tuesday, March 25, 2014
Friday, 3/28/2014
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Wednesday, 3/26/2014
Warm up: Dynamic
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Monday, March 24, 2014
Tuesday, 3/25/2014
Warm up: Run or row 10 minutes
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Sunday, March 23, 2014
Monday, 3/24/2014
Warm up: Choice
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Thursday, March 20, 2014
Friday, 3/20/2014
Warm up: Choice
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Wednesday, March 19, 2014
Tuesday, March 18, 2014
Wednesday, 3/19/2014
Warm up: Choice
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Monday, March 17, 2014
Tuesday 3/18/2014
Warm up: choice
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Sunday, March 16, 2014
Monday, 3/17/2014
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Thursday, March 13, 2014
Friday, 3/14/2014
Warm up: Choice
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Wednesday, March 12, 2014
Tuesday, March 11, 2014
Wednesday, 3/12/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Monday, March 10, 2014
Tuesday, 3/11/2014
Warm up: Dynamic
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Sunday, March 9, 2014
Monday, 3/10/2014
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Thursday, March 6, 2014
Friday, 3/7/2014
Warm up: Choice
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Wednesday, March 5, 2014
Tuesday, March 4, 2014
Wednesday, 3/5/2014
Warm up: Choice
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Monday, March 3, 2014
Tuesday, 3/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Sunday, March 2, 2014
Equipment
As some of you may have noticed, we have made a few more changes in the gym. We have moved some equipment around and some into the back office.
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Monday, 3/3/2014
Warm up: Run, row or ride 10 minutes
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
Subscribe to:
Posts (Atom)