Warm Up: Run 1 mile, 3 rounds of Cindy
Strength: 5x3 Strict Press
Accessory Work: 3 max sets of strict Pull Ups
WOD: For time:
-Run 800 meters
-50 Burpees
-50 Kettles #35/53
Post weight and time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, May 9, 2016
Monday, 5/9/2016
Warm up: Dynamic
Strength: Front Squat 5-5-3-3-3-1-1 Increase weight each set
Accessory: 10-15 minutes Split Jerk Balance, Use light weight
WOD: AMRAP 13 minutes
-15 Front Rack Lunges 75#/45#
-20 Ab Mat Sit ups
-25 Double Unders
Post Front Squat Weight and rounds completed.
Strength: Front Squat 5-5-3-3-3-1-1 Increase weight each set
Accessory: 10-15 minutes Split Jerk Balance, Use light weight
WOD: AMRAP 13 minutes
-15 Front Rack Lunges 75#/45#
-20 Ab Mat Sit ups
-25 Double Unders
Post Front Squat Weight and rounds completed.
Thursday, May 5, 2016
Friday, 5/6/2016
Warm Up: 25 feet of inch worms, 15 ab mat sit ups, 25 cals-assault bike
Strength: In Wod
Accessory Work: Pistol work
WOD: For time:
42- Wall Balls
21-Bench Press #95/155
30- Wal Balls
15- Bench Press #95/155
18- Wall Balls
9- Bench Press #95/155
Post Time and enjoy the weekend.
Strength: In Wod
Accessory Work: Pistol work
WOD: For time:
42- Wall Balls
21-Bench Press #95/155
30- Wal Balls
15- Bench Press #95/155
18- Wall Balls
9- Bench Press #95/155
Post Time and enjoy the weekend.
Tuesday, May 3, 2016
Wednesday, 5/4/2016
Warm Up: 5 Rounds of Cindy (5-pull ups,10 push ups, 15 Air Squats)
Strength: Back Squat 5-5-5-5
Accessory Work: Pick a weakness, practice for 10 mins
WOD: WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Strength: Back Squat 5-5-5-5
Accessory Work: Pick a weakness, practice for 10 mins
WOD: WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Monday, May 2, 2016
Tuesday, 5/3/2016
Warm Up: Choice
Strength: Rest
Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.
WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2
14----4
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!
Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal
GoOd LuCK!!
Strength: Rest
Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.
WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!
Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal
GoOd LuCK!!
Sunday, May 1, 2016
Monday, 5/2/2016
Warm Up: Run 600 meters, 10 push ups, 20 air squats, Run 400 meter, 15 push ups, 25 air squats, Run 200 meters, 20 push ups, 30 air squats. The pace should be where you can hold a conversion a friend.
Strength: Deadlift: 5-5-5
Accessory Work: 50 reps- your choice GHD or ab mats
WOD: AMRAP 10 Minutes of:
-50 Double Unders
-10 Back Squats #135/95
If you can't not put together double unders, this is the time to work the skill.
If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.
Post rounds/reps completed and weight
Strength: Deadlift: 5-5-5
Accessory Work: 50 reps- your choice GHD or ab mats
WOD: AMRAP 10 Minutes of:
-50 Double Unders
-10 Back Squats #135/95
If you can't not put together double unders, this is the time to work the skill.
If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.
Post rounds/reps completed and weight
Friday, April 29, 2016
Charity Guns & Hoses Basketball Game
Come out and watch some basketball as your local firefighters and law enforcement officers go head to head. The game is being held at Triad High School at 7pm, April 30th (Saturday)
Thursday, April 28, 2016
Friday, 4/29/2016
Warm Up: Choice
Strength: 3x3 strict Press
Accessory Work: 20 ab mat sit ups, 20 GHD, 20 T2B
WOD: Death By 10 Meters
Strength: 3x3 strict Press
Accessory Work: 20 ab mat sit ups, 20 GHD, 20 T2B
WOD: Death By 10 Meters
With a continuously running clock: row 10 meters the first minute, row 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.
Tuesday, April 26, 2016
Wednesday, 4/27/2016
Warm Up: Run 1 mile, 30 Ab Mats, 20 Kettle swings( light weight)
Strength: None
Accessory Work: 2 sets max reps toes to bar
WOD: "Christine"
3 Rounds for time
Row 500 Meters
12- Deadlift @body weight
21-Box Jumps #20/24
Post Time and weight used on DL
Strength: None
Accessory Work: 2 sets max reps toes to bar
WOD: "Christine"
3 Rounds for time
Row 500 Meters
12- Deadlift @body weight
21-Box Jumps #20/24
Post Time and weight used on DL
Monday, April 25, 2016
Tuesday, 4/25/2016
Warm Up: Choice
Strength: Bench Press 5x3
Accessory Work: Overhead squat positioning
WOD: For Time:
21-18-15-12-9-6-3
Ring Dips
Overhead Squats #65/115
Post Time and weight
Strength: Bench Press 5x3
Accessory Work: Overhead squat positioning
WOD: For Time:
21-18-15-12-9-6-3
Ring Dips
Overhead Squats #65/115
Post Time and weight
Sunday, April 24, 2016
Monday, 4/25/2016
Warm Up: Ride or row 100 cals, 25 feet of inch worms, 15 push ups, 10 thrusters #35/45
Strength: Rest
Accessory work: 25 Ab Mats, 25 T2B, 25 Back Ext.
WOD: Fun Ladder in 12 minutes or when you finish
10- Squat Cleans #95/135
15- Burpees
8 - Squat Cleans #105/155
15- Burpees
6 - Squat Cleans #125/185
15- Burpees
4 -Squat Cleans #145/205
15-Burpees
2 - Squat Cleans #165/225
If scaling remember your last set of 2 cleans should be hard. For whatever weight you start with on set 10 increase by 20 pounds each set of cleans. only increase third round with 15 pounds.
TIME CAP OF 12:00 minutes
Post time and ending weight.
Strength: Rest
Accessory work: 25 Ab Mats, 25 T2B, 25 Back Ext.
WOD: Fun Ladder in 12 minutes or when you finish
10- Squat Cleans #95/135
15- Burpees
8 - Squat Cleans #105/155
15- Burpees
6 - Squat Cleans #125/185
15- Burpees
4 -Squat Cleans #145/205
15-Burpees
2 - Squat Cleans #165/225
If scaling remember your last set of 2 cleans should be hard. For whatever weight you start with on set 10 increase by 20 pounds each set of cleans. only increase third round with 15 pounds.
TIME CAP OF 12:00 minutes
Post time and ending weight.
Thursday, April 21, 2016
Friday, 4/22/2016
Warm Up: Row 1000m, 25 air squats, 15 kettles (#32) and 10 push ups
Strength: Back Squat 2x20 (the weight should be enough to make the last 5 reps hard.)
Accessory Work: 50 ab mat sit ups
WOD: For Time
50-Pull Ups
50-Burpees
50-GHD's
50-Box Jumps 20/24
50-Cal on Assault Bike
Post weight and Time
Strength: Back Squat 2x20 (the weight should be enough to make the last 5 reps hard.)
Accessory Work: 50 ab mat sit ups
WOD: For Time
50-Pull Ups
50-Burpees
50-GHD's
50-Box Jumps 20/24
50-Cal on Assault Bike
Post weight and Time
Tuesday, April 19, 2016
Wednesday, 4/20/16
Warm Up: Choice
Strength: Deadlift 5x3. @90%. Warm up sets does not count as 1 or 2 sets of your working sets of 3.
Accessory Work: None. If you choose a movement, spend no more than 10 minutes of skill work.
WOD: Complete:
-Run 1 mile.(this should be as fast as you can go.)
-Rest half the time it took you to complete your mile run. Then complete for Time
-50 Toes to Bar.
Post time of mile and time it took to complete T2B.
Strength: Deadlift 5x3. @90%. Warm up sets does not count as 1 or 2 sets of your working sets of 3.
Accessory Work: None. If you choose a movement, spend no more than 10 minutes of skill work.
WOD: Complete:
-Run 1 mile.(this should be as fast as you can go.)
-Rest half the time it took you to complete your mile run. Then complete for Time
-50 Toes to Bar.
Post time of mile and time it took to complete T2B.
Monday, April 18, 2016
Tuesday, 4/19/2016
Warm Up:3 rounds: Run 200, 5 strict pull ups, 25 feet inchworms
Strength: Rest
Accessory Work: Pistols squats 10 mins.
WOD: For Time
50- Pull Ups
50-Push Ups
75-Ab Mat Sit Up
100- Double Unders
1:00 minute ME calls on Assault bike.
Post overall time and and calls completed. There is no rest from Double Unders into the Assault bike. NO SINGLES!! work skill to at least 50 double unders.
Strength: Rest
Accessory Work: Pistols squats 10 mins.
WOD: For Time
50- Pull Ups
50-Push Ups
75-Ab Mat Sit Up
100- Double Unders
1:00 minute ME calls on Assault bike.
Post overall time and and calls completed. There is no rest from Double Unders into the Assault bike. NO SINGLES!! work skill to at least 50 double unders.
Sunday, April 17, 2016
Monday, 4/18/2016
Warm Up: 2 Rounds Ride Assault bike for 3 minutes, 30 GHD's, Row 3 minutes
Strength: 3-3-3-1-1-1 Overhead Squat.
Accessory Work: 10 minutes of Muscle Ups skill/drill.
WOD: 3 rounds of
Run 600m.
Rest time it took to run 600
Run 400m
Rest time it took to run 400
Run 200m
Rest 4 mins then restart runs at 600m.
Post times on board.
Strength: 3-3-3-1-1-1 Overhead Squat.
Accessory Work: 10 minutes of Muscle Ups skill/drill.
WOD: 3 rounds of
Run 600m.
Rest time it took to run 600
Run 400m
Rest time it took to run 400
Run 200m
Rest 4 mins then restart runs at 600m.
Post times on board.
Friday, April 15, 2016
Friday, 4/15/2016
Warm up: choice
Strength: 3x3 back squat. 3x2 back squat. Sets of two should be heavier than your set of 3's.
Accessory work: accumulate up to 2:00 mins of a handstand hold using a wall.
WOD: 3 rounds of:
20- row for calories
30- double unders
40- air squats
Post time
Strength: 3x3 back squat. 3x2 back squat. Sets of two should be heavier than your set of 3's.
Accessory work: accumulate up to 2:00 mins of a handstand hold using a wall.
WOD: 3 rounds of:
20- row for calories
30- double unders
40- air squats
Post time
Tuesday, April 12, 2016
Wednesday, 4/13/2016
Warm Up: 3 Rounds: 15 Air Squats, 25 feet of inch worms (Click here for demo) 10 Back extensions( nice and slow to get blood flowing through hamstrings)
Strength: Bench Press 3x5 70-75%
Accessory Work: 50-Ab Mat Sit Ups
WOD: "Helen"
3 Rounds For Time
-Run 400 meters
21- Kettles #35/53
12- Pull Ups
*Post Time. This is a Benchmark Workout. If you want your name on the record board, a trainer must be present and judging your movements. GOOD LUCK!
Strength: Bench Press 3x5 70-75%
Accessory Work: 50-Ab Mat Sit Ups
WOD: "Helen"
3 Rounds For Time
-Run 400 meters
21- Kettles #35/53
12- Pull Ups
*Post Time. This is a Benchmark Workout. If you want your name on the record board, a trainer must be present and judging your movements. GOOD LUCK!
Monday, April 11, 2016
Tuesday, 4/12/2016
Warm Up: Choice
Strength: In Wod
Accessory Work: 4 sets of Max Effort of Toes to Bar (rest 1-2 minutes between) Work 5-10 minutes of jerk movement.
WOD:
Deadlift- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds of PR
Rest as needed
Clean & Jerk- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds of PR
Strength: In Wod
Accessory Work: 4 sets of Max Effort of Toes to Bar (rest 1-2 minutes between) Work 5-10 minutes of jerk movement.
WOD:
Deadlift- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds of PR
Rest as needed
Clean & Jerk- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds of PR
Post heaviest weight for both movements.
Sunday, April 10, 2016
Monday, 4/11/2016
Warm Up: 2 rounds: Assault Bike x20, Pull Ups x7, Push Ups x10
Strength: Front Squat 10x3 HEAVY then
3x20 GHD's rest 1:00 min between
Accessory: 3 sets of max reps of HSPU
WOD: Complete for max reps:
5 Mins of: Max calories on Row
Rest 30 Seconds for transition
4 Mins of: Max Kettles #35/53
Rest 30 Seconds for transition
3 Mins of: Max Wall Balls #14/20
Rest 30 Seconds for transition
2 Mins of: Air Squats
Rest 30 Seconds for transition
1 Min of: Max Double Unders
(NO SINGLES) it's only a minute
Post reps for each movement
Strength: Front Squat 10x3 HEAVY then
3x20 GHD's rest 1:00 min between
Accessory: 3 sets of max reps of HSPU
WOD: Complete for max reps:
5 Mins of: Max calories on Row
Rest 30 Seconds for transition
4 Mins of: Max Kettles #35/53
Rest 30 Seconds for transition
3 Mins of: Max Wall Balls #14/20
Rest 30 Seconds for transition
2 Mins of: Air Squats
Rest 30 Seconds for transition
1 Min of: Max Double Unders
(NO SINGLES) it's only a minute
Post reps for each movement
Thursday, April 7, 2016
Friday, 4/8/2016
Warm Up:3 rounds of: 5 strict pull ups, 10 ab mats, 15 Air squats...
Strength: Complex of: 5 sets, 1 Squat Clean, 1 Front Squat, 1 Jerk = equals on set. Try to add weight on last set for Max Effort.
Accessory Work: Muscle Up work. Spend no more than 15 minutes of skill. Work some drills. Muscle Up Progression
WOD: Complete for Time:
- Row 1000 meters
- Run 800 meters
- 60 Double Unders
- 40 Goblet Squats (Demo)
- 20 Burpees
- 10 Handstand Push Ups
** sub HSPU for 30 push ups.
Post Time!! Enjoy the Sun
Strength: Complex of: 5 sets, 1 Squat Clean, 1 Front Squat, 1 Jerk = equals on set. Try to add weight on last set for Max Effort.
Accessory Work: Muscle Up work. Spend no more than 15 minutes of skill. Work some drills. Muscle Up Progression
WOD: Complete for Time:
- Row 1000 meters
- Run 800 meters
- 60 Double Unders
- 40 Goblet Squats (Demo)
- 20 Burpees
- 10 Handstand Push Ups
** sub HSPU for 30 push ups.
Post Time!! Enjoy the Sun
Wednesday, April 6, 2016
Tuesday, April 5, 2016
Wednesday, 4/6/2016
Warm Up: 3 rounds: 15 Back Ext, 15 Ab Mat Sit Ups, 15 Push Press 45/35, 15 cal Row
Strength: 5x3 Bench Press. Same weight. Try and bump the weight up on last set. GO HEAVY!!
Accessory Work: 3 Sets of: 60 seconds handstand holds against the wall. Accumulative time to 60 sec if you need to break.
WOD: For Time:
-50 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
-30 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
-10 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
**DO NOT DROP THE KETTLES ON THE PAVEMENT** SET THEM DOWN GENTLY PLEASE!!
Post Time on Board
Strength: 5x3 Bench Press. Same weight. Try and bump the weight up on last set. GO HEAVY!!
Accessory Work: 3 Sets of: 60 seconds handstand holds against the wall. Accumulative time to 60 sec if you need to break.
WOD: For Time:
-50 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
-30 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
-10 Ball Slams #25/40
- 100 Meter Farmers Carry #53/70
**DO NOT DROP THE KETTLES ON THE PAVEMENT** SET THEM DOWN GENTLY PLEASE!!
Post Time on Board
Monday, April 4, 2016
Tuesday, 4/5/2016
Warm Up: choice
Strength: 5x5 Deadlift at 75%. Use same weight.
WOD: 3 rounds each for time.
Run 800 meters
Rest 5 minutes between each run.
Post Times on board.
Strength: 5x5 Deadlift at 75%. Use same weight.
WOD: 3 rounds each for time.
Run 800 meters
Rest 5 minutes between each run.
Post Times on board.
Sunday, April 3, 2016
Monday, 4/3/2016
Warm Up: Row 1500 meters then stretch
Strength: Back Squat 10(sets) by 3(reps) at 75% of your 1 rep (rest no more than 3 minutes between sets) then 3x20 of GHD's after you complete all sets of squats.
WOD: 3 Rounds for Time
- 25 Wall Balls #20/14
- 25 Power Snatches #75/45
If you don't feel comfortable substitute Snatches for Clean and Jerks(#135/95)
Post Time
Strength: Back Squat 10(sets) by 3(reps) at 75% of your 1 rep (rest no more than 3 minutes between sets) then 3x20 of GHD's after you complete all sets of squats.
WOD: 3 Rounds for Time
- 25 Wall Balls #20/14
- 25 Power Snatches #75/45
If you don't feel comfortable substitute Snatches for Clean and Jerks(#135/95)
Post Time
Thursday, March 31, 2016
Friday, 4/1/2016
Warm Up: Run 1 mile :)
Strength: Rest
WOD: For Time:
-500 Burpees
Just Kidding, APRIL FOOLS!!
WOD: "Honey Badger"
7 Rounds for Time:
-10 Deadlift #225/155
-12 Toes to Bar
- Run 200 meters
Post Time
Strength: Rest
WOD: For Time:
-500 Burpees
Just Kidding, APRIL FOOLS!!
WOD: "Honey Badger"
7 Rounds for Time:
-10 Deadlift #225/155
-12 Toes to Bar
- Run 200 meters
Post Time
Wednesday, March 30, 2016
Tuesday, March 29, 2016
Wednesday, 3/30/2016
Warm Up: 2 Rounds of 20 Cals on the assault bike, 20 GHD's
Strength: 5 sets of a 3 position squat clean. (Floor, knee, hip) Add weight each sets Click here for demonstration of movement
WOD: For Time:
100-80-60-40-20
- Double Unders
- Air Squats
* DO NOT DO SINGLES!! If you can't do DU's, change double under numbers to 40,35,30,25,20 keeping air squats the same. It's time to work on your weaknesses!! practice practice practice
Post weight and time on board
Strength: 5 sets of a 3 position squat clean. (Floor, knee, hip) Add weight each sets Click here for demonstration of movement
WOD: For Time:
100-80-60-40-20
- Double Unders
- Air Squats
* DO NOT DO SINGLES!! If you can't do DU's, change double under numbers to 40,35,30,25,20 keeping air squats the same. It's time to work on your weaknesses!! practice practice practice
Post weight and time on board
Monday, March 28, 2016
Tuesday, 3/29/2016
Warm up: row 1000m then warm up program from crossover symmetry( follow the little board hanging on the rack) open up shoulders and hips
Strength: spend 15 mins working overhead squat positioning. Ask trainers for guidance if you have questions.
WOD: For time complete 6 rounds
12- Overhead Squats #65/95
15- Pull Ups
*20 minute time cap
If you cannot perform an OH Squat or do not feel comfortable with the movement, substitute front squats for OH Squat #95/135.
Post time or completed reps on board. Don't be scared to ask for help
Strength: spend 15 mins working overhead squat positioning. Ask trainers for guidance if you have questions.
WOD: For time complete 6 rounds
12- Overhead Squats #65/95
15- Pull Ups
*20 minute time cap
If you cannot perform an OH Squat or do not feel comfortable with the movement, substitute front squats for OH Squat #95/135.
Post time or completed reps on board. Don't be scared to ask for help
Sunday, March 27, 2016
Monday, 3/28/2016
Warm Up: choice
Strength: 5x5 Back Squat same weight.
WOD: This Wod is going to be for a bench mark down the road.
MAX CALORIES ON THE ASSAULT BIKE FOR 10 minutes.
Post weight and calories completed. Remember to go heavy on squats and max effort for calories!!
Strength: 5x5 Back Squat same weight.
WOD: This Wod is going to be for a bench mark down the road.
MAX CALORIES ON THE ASSAULT BIKE FOR 10 minutes.
Post weight and calories completed. Remember to go heavy on squats and max effort for calories!!
Tuesday, March 22, 2016
Wednesday 3/23/16
Warm Up: choice
Strength: 3x10 Push Press.
WOD: 10 rounds
Sprint on the rower 150 meters AS FAST AS YOU CAN!!
Rest 90 seconds between rounds
Post time for rounds.
Monday, March 21, 2016
Tuesday, 3/22/2016
Warm Up: choice
Strength: none
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Power Clean #95/135
Box Jumps 24/30"
10 Power clean, 10 box jumps, 9 Power clean, 9 box jump etc...
Post time and weight/ height used on the board
Sunday, March 20, 2016
Monday, 3/21/2016
Redo 16.4 if you decide too
Warm Up: Choice
Strength: None
WOD: 3 Rounds for Time
Row 600 meters
-10 Bench Press Body Weight
-10 Back Squats 155/225
*This is meant to be heavy. STOP WORRYING ABOUT YOUR TIME. If you need to break sets then break but go outside your comfort zone. Stop cheating yourself for time.
Post time and weight.
Warm Up: Choice
Strength: None
WOD: 3 Rounds for Time
Row 600 meters
-10 Bench Press Body Weight
-10 Back Squats 155/225
*This is meant to be heavy. STOP WORRYING ABOUT YOUR TIME. If you need to break sets then break but go outside your comfort zone. Stop cheating yourself for time.
Post time and weight.
Tuesday, March 15, 2016
Wednesday, 3/16/2016
Warm Up: Run 800 meters then 2 rounds of 25 air squats, 25 push ups
Strength: Every 2 mins for 12:00 minutes
complex of 1-power clean +1-push jerk + 1 squat clean. Start at approximately 60% of 1 rep max. build weight up as you move through sets.
WOD: 4 sets of:
Run 400 meters
15- burpees
Rest 2:00 between rounds
Post weight and individual times per round
Strength: Every 2 mins for 12:00 minutes
complex of 1-power clean +1-push jerk + 1 squat clean. Start at approximately 60% of 1 rep max. build weight up as you move through sets.
WOD: 4 sets of:
Run 400 meters
15- burpees
Rest 2:00 between rounds
Post weight and individual times per round
Monday, March 14, 2016
Tuesday, 3/15/2016
Warm Up: Choice
Strength: 3x5 back Squats. Same weight on all sets 90%.
WOD: For Time
-60 Wall Balls #20/14
- 40 toes to bar
-150 Double Unders
post time and weight of squats
Strength: 3x5 back Squats. Same weight on all sets 90%.
WOD: For Time
-60 Wall Balls #20/14
- 40 toes to bar
-150 Double Unders
post time and weight of squats
Sunday, March 13, 2016
Monday, 3/14/2016
Re-do OPEN 16.3
or
Warm up: Dynamic
Strength: None
WOD: For time
-Row 100 calories
-50 GHD Sit ups
-Ride 100 calories Assault bike
Post open score or wod time.
or
Warm up: Dynamic
Strength: None
WOD: For time
-Row 100 calories
-50 GHD Sit ups
-Ride 100 calories Assault bike
Post open score or wod time.
Thursday, March 10, 2016
Friday, 3/11/2016
OPEN Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Women use 55 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Check the website for full rules and scale options.
Tuesday, March 8, 2016
Wednesday, 3/9/2016
Warm up: Choice
Strength: IN WOD
WOD: Every minute on the minute (EMOM) for 30 minutes
Minute 1: 5 Dead Lifts
Minute 2: 3 Power Cleans
Minute 3: 10 Ab Mat Sit ups
You will do 5 dead lifts on minutes 1-4-7-10-13-16-19-22-25-28
You will do 3 power cleans on minutes 2-5-8-11-14-17-20-25-29
You will do 10 ab mat sit ups on minutes 3-6-9-12-15-18-21-24-27-30
Use the same weight for dead lift and power cleans.
Try to use a heavy power clean weight that will also be a moderate dead lift weight.
Post weight used and rounds completed.
Strength: IN WOD
WOD: Every minute on the minute (EMOM) for 30 minutes
Minute 1: 5 Dead Lifts
Minute 2: 3 Power Cleans
Minute 3: 10 Ab Mat Sit ups
You will do 5 dead lifts on minutes 1-4-7-10-13-16-19-22-25-28
You will do 3 power cleans on minutes 2-5-8-11-14-17-20-25-29
You will do 10 ab mat sit ups on minutes 3-6-9-12-15-18-21-24-27-30
Use the same weight for dead lift and power cleans.
Try to use a heavy power clean weight that will also be a moderate dead lift weight.
Post weight used and rounds completed.
Monday, March 7, 2016
Tuesday, 3/8/2017
Warm up: Dynamic
Strength: None
WOD: 5 Rounds EACH for time:
-Row 500m
-25 Air Squats
-15 Kettle Swings 55# / 35#
-5 Burpees
Rest 4 minutes between each round.
Post time for EACH round.
Strength: None
WOD: 5 Rounds EACH for time:
-Row 500m
-25 Air Squats
-15 Kettle Swings 55# / 35#
-5 Burpees
Rest 4 minutes between each round.
Post time for EACH round.
Sunday, March 6, 2016
Monday, 3/7/2016
Re Do 16.2. Or if you do not want to Re Do the wod, do your choice of wod.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .
Tuesday, March 1, 2016
Wednesday, 3/2/2016
Warm Up: Choice
Strength: None
WOD: For Time
40- Row for Cal
21- Toes to Bar
30- Row for Cal
15- Toes to Bar
20- Row for Cal
9- Toes to Bar
Post time on board.
Strength: None
WOD: For Time
40- Row for Cal
21- Toes to Bar
30- Row for Cal
15- Toes to Bar
20- Row for Cal
9- Toes to Bar
Post time on board.
Monday, February 29, 2016
Tuesday, 3/1/2016
Warm up: Choice
Strength: In wod
WOD: For time:
-100 Reps Bench Press 135# / 85#
Every time you rack the weight:
-10 Calories on assault bike.
Post Time, and # of calories
Strength: In wod
WOD: For time:
-100 Reps Bench Press 135# / 85#
Every time you rack the weight:
-10 Calories on assault bike.
Post Time, and # of calories
Monday, 2/29/2016
If you did not complete the open wod on Friday get it done!
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
Thursday, February 25, 2016
Friday, 2/26/2016
TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!
Warm up: Choice
WOD: OPEN WOD 16.1
Warm up: Choice
WOD: OPEN WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Women lunge 65 lb.
Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.
IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!
See full details and rules for this wod at the gym or online.
See scaled details online as well!
Post your score to the board and if you are registered post online!
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Wednesday, 2/24/2016
Warm up: Assault bike 5 minutes
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Monday, February 22, 2016
Tuesday, 2/23/2016
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Sunday, February 21, 2016
Monday, 2/22/2016
Warm up: Dynamic
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Thursday, February 18, 2016
Friday, 2/19/2016
Warm up: Dynamic
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Wednesday, February 17, 2016
Tuesday, February 16, 2016
Wednesday, 2/17/2016
Warm up: Choice
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Monday, February 15, 2016
Tuesday, 2/16/2016
Warm up: Dynamic
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Sunday, February 14, 2016
Monday 2/15/2016
Warm Up: Choice
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Thursday, February 11, 2016
Friday 2/12/2016
Warm Up: run 800 meter and stretch
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Tuesday, February 9, 2016
Wednesday, 2/10/2016
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Monday, February 8, 2016
Tuesday, 2/9/2016
Warm up: Choice
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Sunday, February 7, 2016
Monday, 2/8/2016
Warm up: Dynamic
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Thursday, February 4, 2016
Friday, 2/5/2016
:
Warm up: Dynamic
Strength: None
WOD: For time:
-Double Unders 100-80-60-40-20
-Burpees 50-40-30-20-10
-Pull ups 25-20-15-10-5
So 1st round is 100 dus, 50 Burpees, 25 pull ups. Then 80 dus 40 burpees and 20 pull ups.
Post time. And Thank Ruben for this one!!
Wednesday, February 3, 2016
Tuesday, February 2, 2016
Wednesday, 2/3/2016
Warm up: Dynamic
Strength: In WOD
WOD: EMOM (Every minute on the minute) for as long as possible
-3 Power Cleans
-3 Front Squats
Choose a weight that you think you can get at least 10 rounds. If you cannot get to 10 minutes, drop the weight and finish up to 10 rounds.
Post weight used and # of rounds completed.
Monday, February 1, 2016
Tuesday, 2/2/2016
"Terrible Tuesday"
Warm up: Choice
Strength: None
WOD: For time:
-50 Burpees
-50 Calorie Row
-50 Burpees
Keep track of time for each part as well as total time.
Post time for each part with total.
Warm up: Choice
Strength: None
WOD: For time:
-50 Burpees
-50 Calorie Row
-50 Burpees
Keep track of time for each part as well as total time.
Post time for each part with total.
Sunday, January 31, 2016
Monday, 2/1/2016
Just another Manic Monday!!!
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: 5 Rounds for time
-2 Rope Climbs
-20 GHD Sit ups
-15 Ball Slams 40# / 30#
-10 Bar Dips
Post bench weight and time!
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: 5 Rounds for time
-2 Rope Climbs
-20 GHD Sit ups
-15 Ball Slams 40# / 30#
-10 Bar Dips
Post bench weight and time!
Thursday, January 28, 2016
Friday, 1/29/2016
Warm up: Choice
Strength: In WOD
WOD: "SQUAT HELL"
With 50% of your 1 rep max:
AMRAP 3 minutes
-Back Squat
Rest 2 minutes
AMRAP 2 minutes Back Squat
Rest 1 minute
AMRAP 1 minute Back Squat
Post # of Squats for each round and weight used.
Strength: In WOD
WOD: "SQUAT HELL"
With 50% of your 1 rep max:
AMRAP 3 minutes
-Back Squat
Rest 2 minutes
AMRAP 2 minutes Back Squat
Rest 1 minute
AMRAP 1 minute Back Squat
Post # of Squats for each round and weight used.
Tuesday, January 26, 2016
Wednesday, 1/27/2016
Warm Up: Choice
Strength: EMOM for 8 min 3 rep Front Squat @75% of Max
WOD: For Time complete:
Row 1000 meters
30- Deadlift #225/155
100- Air Squats
Post weight and Time on white board.
Strength: EMOM for 8 min 3 rep Front Squat @75% of Max
WOD: For Time complete:
Row 1000 meters
30- Deadlift #225/155
100- Air Squats
Post weight and Time on white board.
Monday, January 25, 2016
Tuesday, 1/26/2016
Warm up: choice
Strength: rest
WOD: For time
-100 hand release push ups
-100 kettle swings 55# /35#
-100 ab mat sit ups
-100 ball slams 40# / 25#
Post time.
Strength: rest
WOD: For time
-100 hand release push ups
-100 kettle swings 55# /35#
-100 ab mat sit ups
-100 ball slams 40# / 25#
Post time.
Sunday, January 24, 2016
Monday, 1/25/2016
Warm Up: Dynamic
Strength: 5x5 Bench. Attempt same weights on all sets
WOD: Complete for time
- 60 Cal on Assault Bike
- 50 Air Squats
- 40 Pull Ups
- 30 Cleans #115/75
- 20 Burpees
*Post weight and time on board
Strength: 5x5 Bench. Attempt same weights on all sets
WOD: Complete for time
- 60 Cal on Assault Bike
- 50 Air Squats
- 40 Pull Ups
- 30 Cleans #115/75
- 20 Burpees
*Post weight and time on board
Thursday, January 21, 2016
Friday, 1/22/2016
Warm Up: Row 1500
Strength: Rest
WOD: Crossfit Open 15.1
AMRAP 9 minutes:
15- T2B
10- Deadlift #115/75
5- Snatch # 115/75
Immediately following 15.1 complete 15.1a
6 minute cap to establish a one rep Clean and Jerk
* scale for T2B- Knees to Elbows and if you cannot complete a snatch, do a ground to overhead.
total time is 15:00 mins of total work. If you competed in the open last year, you can get onto games.crossfit.com and look at what your score was from last year. Compare your scores.
*If possible try and get someone to judge your movements. Post rounds and weight
Strength: Rest
WOD: Crossfit Open 15.1
AMRAP 9 minutes:
15- T2B
10- Deadlift #115/75
5- Snatch # 115/75
Immediately following 15.1 complete 15.1a
6 minute cap to establish a one rep Clean and Jerk
* scale for T2B- Knees to Elbows and if you cannot complete a snatch, do a ground to overhead.
total time is 15:00 mins of total work. If you competed in the open last year, you can get onto games.crossfit.com and look at what your score was from last year. Compare your scores.
*If possible try and get someone to judge your movements. Post rounds and weight
Wednesday, January 20, 2016
Wednesday, 1/20/2016
Warm up: Choice
Strength: 3 sets of MAX REPS pull ups. Rest as needed
WOD: AMRAP 12 minutes Get as far as possible in the 12 minutes
-BOX JUMPS 24"/20" 3-6-9-12-15-18-21-24-27-30-33-36
-BURPEES 3-3-3- 6- 6- 6- 9- 9- 9- 12-12-12
So, first round is 3 box jumps 3 burpees. Then 6 box jumps and 3 burpees, then 9&3, then 12 box jumps and 6 burpees, 15&6, 18&6 and so on until you run out of time.
Post reps for pull ups, furthest round completed and total reps.
Strength: 3 sets of MAX REPS pull ups. Rest as needed
WOD: AMRAP 12 minutes Get as far as possible in the 12 minutes
-BOX JUMPS 24"/20" 3-6-9-12-15-18-21-24-27-30-33-36
-BURPEES 3-3-3- 6- 6- 6- 9- 9- 9- 12-12-12
So, first round is 3 box jumps 3 burpees. Then 6 box jumps and 3 burpees, then 9&3, then 12 box jumps and 6 burpees, 15&6, 18&6 and so on until you run out of time.
Post reps for pull ups, furthest round completed and total reps.
Monday, January 18, 2016
Tuesday, 1/19/2016
Warm up: Row 400m
Strength: Front Squat 5x3
WOD:
Part A: 2 rounds max effort:
-Row 1 minute
Rest 1 minute
Part B: 3 rounds for time:
-25 Wall Balls Unbroken 30# / 20#
-40 Double Unders Unbroken
RX for Part B is total time without any breaks.
If you break a set, you start back over at 0 reps. Meaning if you get 30 double unders and break, then you start back at 0 double unders.
If you cannot do double unders unbroken, then count a penalty for each broken round. Penalty is 10 burpees. So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.
Post Front Squat weight, and times for Part A and Part B with penalties if any.
Strength: Front Squat 5x3
WOD:
Part A: 2 rounds max effort:
-Row 1 minute
Rest 1 minute
Part B: 3 rounds for time:
-25 Wall Balls Unbroken 30# / 20#
-40 Double Unders Unbroken
RX for Part B is total time without any breaks.
If you break a set, you start back over at 0 reps. Meaning if you get 30 double unders and break, then you start back at 0 double unders.
If you cannot do double unders unbroken, then count a penalty for each broken round. Penalty is 10 burpees. So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.
Post Front Squat weight, and times for Part A and Part B with penalties if any.
Sunday, January 17, 2016
Monday, 1/18/2016
Warm up: Dynamic
Strength: In WOD
WOD: For time
21-15-9
-Deadlifts 275# / 175#
-Back extensions
-GHD Sit ups
Post time
Strength: In WOD
WOD: For time
21-15-9
-Deadlifts 275# / 175#
-Back extensions
-GHD Sit ups
Post time
Thursday, January 14, 2016
Friday, 1/15/2016
Warm up: Choice
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Tuesday, January 12, 2016
Wednesday, 1/13/2016
Warm Up: Dynamic
Strength: None
WOD: For Time:
- 50 Burpees then
- 50 Cals on Assault Bike
Post split and total time completed. GET AFTER IT!!! It's gonna hurt
Strength: None
WOD: For Time:
- 50 Burpees then
- 50 Cals on Assault Bike
Post split and total time completed. GET AFTER IT!!! It's gonna hurt
Tuesday, 1/12/16
Warm up: choice
Strength: none
WOD: AMRAP 7 minutes
-6 power cleans 155# / 95#
-6 toes to bar
Rest 5 minutes
AMRAP 7 minutes
-6 ball slams 40# / 30#
-6 hand release pushups
Post rounds completed for both parts
Strength: none
WOD: AMRAP 7 minutes
-6 power cleans 155# / 95#
-6 toes to bar
Rest 5 minutes
AMRAP 7 minutes
-6 ball slams 40# / 30#
-6 hand release pushups
Post rounds completed for both parts
Sunday, January 10, 2016
Monday, 1/11/2016
Warm up: Dynamic
Strength: FRONT SQUATS 5x3 (5 sets of 3 reps)
All 5 work sets should be the same weight.
WOD: For time:
-60 Calorie Row
-30 Kettle Swings 55# / 35#
-50 Wall Balls 20# / 14#
Post Front Squat weight and time.
Strength: FRONT SQUATS 5x3 (5 sets of 3 reps)
All 5 work sets should be the same weight.
WOD: For time:
-60 Calorie Row
-30 Kettle Swings 55# / 35#
-50 Wall Balls 20# / 14#
Post Front Squat weight and time.
Thursday, January 7, 2016
Friday, 1/8/2016
Warm up: Choice
Strength: Rest
WOD: -1 Mile Run
-1 Mile Row
-1 Mile Ride
If you do not want to Run do:
-1.5 Mile Row
-1.5 Mile Ride
Time is NOT the main goal. Just keep the blood pumping.
Strength: Rest
WOD: -1 Mile Run
-1 Mile Row
-1 Mile Ride
If you do not want to Run do:
-1.5 Mile Row
-1.5 Mile Ride
Time is NOT the main goal. Just keep the blood pumping.
Wednesday, January 6, 2016
Tuesday, January 5, 2016
Wednesday, 1/6/2015
Warm up: Choice
Strength: In WOD
WOD: Every minute on the minute for 30 minutes
-2 Deadlifts 315# / 155#
Point here is to go heavy!! Push your self! Weights are suggestions, go heavier if you can!
Post weight used!
Strength: In WOD
WOD: Every minute on the minute for 30 minutes
-2 Deadlifts 315# / 155#
Point here is to go heavy!! Push your self! Weights are suggestions, go heavier if you can!
Post weight used!
Monday, January 4, 2016
Tuesday, 1/5/2016
Warm up: Row: 500m-400m-300m-200m-100m
Rest 60seconds between each
Strength: Back Squat 5-4-3-2-1 work up to around 90% of max.
WOD: Part 1:
For time: 12-9-6-3
-Wall Balls 20# / 14#
-Toes to Bar
-GHD Sit ups
Part 2: 3 Rounds EACH for time
-300m Row
Rest 60 seconds between each.
Post Squat Weight and times for Part 1 and 2.
Rest 60seconds between each
Strength: Back Squat 5-4-3-2-1 work up to around 90% of max.
WOD: Part 1:
For time: 12-9-6-3
-Wall Balls 20# / 14#
-Toes to Bar
-GHD Sit ups
Part 2: 3 Rounds EACH for time
-300m Row
Rest 60 seconds between each.
Post Squat Weight and times for Part 1 and 2.
Sunday, January 3, 2016
Monday, 1/4/2016
Warm up: Choice
Strength: Bench 5-4-3-2-1 work up to around 90% of max
WOD: For time
Part 1:
ROW for calories 10-8-6-4-2
Double Unders 100-80-60-40-20
Ride Assault Bike Caloires 10-8-6-4-2
You will row 10 calories then do 100 double unders then ride 10 calories. Then 8-80-8 and so on.
Part 2:
Row for calories 2-4-6-8-10
Single Unders 20-40-60-80-100
Ride Assault bike calories 2-4-6-8-10
You will row for 2 calories then 20 single under then ride 2 calories. Then 4-40-4 and so on.
DO NOT SUB FOR DOUBLE UNDERS!!!!!!
If you can't do double unders spend 2 minutes each round PRACTICING double unders.
Post Bench Press weight and TOTAL Time.
Strength: Bench 5-4-3-2-1 work up to around 90% of max
WOD: For time
Part 1:
ROW for calories 10-8-6-4-2
Double Unders 100-80-60-40-20
Ride Assault Bike Caloires 10-8-6-4-2
You will row 10 calories then do 100 double unders then ride 10 calories. Then 8-80-8 and so on.
Part 2:
Row for calories 2-4-6-8-10
Single Unders 20-40-60-80-100
Ride Assault bike calories 2-4-6-8-10
You will row for 2 calories then 20 single under then ride 2 calories. Then 4-40-4 and so on.
DO NOT SUB FOR DOUBLE UNDERS!!!!!!
If you can't do double unders spend 2 minutes each round PRACTICING double unders.
Post Bench Press weight and TOTAL Time.
Tuesday, December 29, 2015
Wednesday, 12/30/2015
Warm up: Dynamic
Strength: None
WOD: For time
15-12-9-6-3
-Power Cleans
-Pull Ups
-Front Squats
-Pull Ups
RX = 135# - 95#
Level 2 = 115# - 75#
Level 1 = 95# - 65#
Use same bar for power cleans and front squats. No racks, all from the floor.
Post weight and time.
Strength: None
WOD: For time
15-12-9-6-3
-Power Cleans
-Pull Ups
-Front Squats
-Pull Ups
RX = 135# - 95#
Level 2 = 115# - 75#
Level 1 = 95# - 65#
Use same bar for power cleans and front squats. No racks, all from the floor.
Post weight and time.
Monday, December 28, 2015
Tuesday, 12/29/2015
Warm up: Choice
Strength: None
WOD: 10 Rounds
-Row 250 meters
Rest 1:1 (rest how ever long it takes you to row the 250m)
Maintain a consistent time. Hold within 5 seconds for every round
Your pace should be faster than your normal 500m pace
Post fastest and slowest times
Strength: None
WOD: 10 Rounds
-Row 250 meters
Rest 1:1 (rest how ever long it takes you to row the 250m)
Maintain a consistent time. Hold within 5 seconds for every round
Your pace should be faster than your normal 500m pace
Post fastest and slowest times
Sunday, December 27, 2015
Monday, 12/28/2015
Warm up: Dynamic
Strength: In Wod
WOD: 5 rounds for time:
-row 250m
-5 bench press
-10 pull ups
-20 ghd sit ups
Try to go heavy on the bench.
Post bench weight and time.
Wednesday, December 23, 2015
Thursday 12/24/2015, Friday 12/25/2015
Warm up: Choice
Strength: None
WOD: From ASSAULT
"12 Days of Christmas
1 Sumo Deadlift High Pull 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
6 Kettle Swings 55/35
7 Pull ups
8 Knees to elbows
9 Box Jumps 24"/20"
10 Cals on Assault bike
11 Burpees
12 Overhead walking lunge with plate 45/25
Example:
do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.
POST TIME!!!!
Strength: None
WOD: From ASSAULT
"12 Days of Christmas
1 Sumo Deadlift High Pull 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
6 Kettle Swings 55/35
7 Pull ups
8 Knees to elbows
9 Box Jumps 24"/20"
10 Cals on Assault bike
11 Burpees
12 Overhead walking lunge with plate 45/25
Example:
do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.
POST TIME!!!!
Tuesday, December 22, 2015
Wednesday, 12/23/2015
Warm up: Choice
Strength: In WOD
WOD: On the minute for 20 minutes
-4 Bar over burpees
-4 Dead lifts
Try to go heavy!
Post weight used!
Strength: In WOD
WOD: On the minute for 20 minutes
-4 Bar over burpees
-4 Dead lifts
Try to go heavy!
Post weight used!
Tuesday, 12/22/2015
Warm up: Choice
Strength: None
WOD: For time
-10 Push ups
-10 Pull ups
-10 Kettle Swings 55# / 35#
-10 Knees to Elbows
-20 Push ups
-20 Kettle Swings
-20 Knees to Elbows
-30 Push Ups
-30 Pull ups
-30 Kettle Swings
-30 Knees to Elbows
-40 Push ups
-40 Pull ups
-40 Kettle Swings
-40 Knees to Elbows
Post time!
Strength: None
WOD: For time
-10 Push ups
-10 Pull ups
-10 Kettle Swings 55# / 35#
-10 Knees to Elbows
-20 Push ups
-20 Kettle Swings
-20 Knees to Elbows
-30 Push Ups
-30 Pull ups
-30 Kettle Swings
-30 Knees to Elbows
-40 Push ups
-40 Pull ups
-40 Kettle Swings
-40 Knees to Elbows
Post time!
Sunday, December 20, 2015
Monday, 12/21/2015
Warm up: Dynamic
Strength: Front Squat 7-5-3-3-1-1-1
Increase weight each set working up to a heavy 1 rep or 1 rep max
WOD: For time:
-10-9-8-7-6-5-4-3-2-1
-Wall Balls 20# / 14#
-Box Jumps 30" / 24"
-Ab Mat Sit ups
Post Front Squat Weight and time.
Remember if you want you weight posted to the board, make sure you have a trainer verify it.
Strength: Front Squat 7-5-3-3-1-1-1
Increase weight each set working up to a heavy 1 rep or 1 rep max
WOD: For time:
-10-9-8-7-6-5-4-3-2-1
-Wall Balls 20# / 14#
-Box Jumps 30" / 24"
-Ab Mat Sit ups
Post Front Squat Weight and time.
Remember if you want you weight posted to the board, make sure you have a trainer verify it.
Thursday, December 17, 2015
Friday, 12/18/2015
Warm up: Dynamic
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1-3-5-7-9-11-13-15-17-19
-5 pull ups
-Max rep Knees to Elbows with remainder of minute
Even minutes: 2-4-6-8-10-12-14-16-18-20
-5 bar dips
-Max rep Hand release push ups with remainder of minute
Post total # of Knees to elbows and total push ups.
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1-3-5-7-9-11-13-15-17-19
-5 pull ups
-Max rep Knees to Elbows with remainder of minute
Even minutes: 2-4-6-8-10-12-14-16-18-20
-5 bar dips
-Max rep Hand release push ups with remainder of minute
Post total # of Knees to elbows and total push ups.
Wednesday, December 16, 2015
Tuesday, December 15, 2015
Wednesday, 12/16/2015
Warm up: Choice
Strength: In WOD
WOD: 10 Rounds for time:
-3 Squat Cleans 185# / 135#
-4 Box Jumps 24" / 20"
Post time.
Strength: In WOD
WOD: 10 Rounds for time:
-3 Squat Cleans 185# / 135#
-4 Box Jumps 24" / 20"
Post time.
Monday, December 14, 2015
Tuesday, 12/15/2015
Warm up: Choice
Strength: None
WOD: 3 cycles
-Row 100m
Rest 30 seconds
-Row 200m
Rest 30 seconds
-Row 300m
Rest 30 seconds
-Row 400m
Rest 5 minutes between cycles.
The point here is to push the pace! This should be a much faster pace than your normal 500m pace.
Post total time for each cycle.
Strength: None
WOD: 3 cycles
-Row 100m
Rest 30 seconds
-Row 200m
Rest 30 seconds
-Row 300m
Rest 30 seconds
-Row 400m
Rest 5 minutes between cycles.
The point here is to push the pace! This should be a much faster pace than your normal 500m pace.
Post total time for each cycle.
Sunday, December 13, 2015
Monday, 12/14/2015
Warm up: Dynamic
Strength: Bench 5x5 (all 5 work sets at same weight)
WOD: AMRAP 7 minutes
-7 ab mat sit ups
-7 ball slams 40# / 25#
Post bench weight and # of rounds completed.
Strength: Bench 5x5 (all 5 work sets at same weight)
WOD: AMRAP 7 minutes
-7 ab mat sit ups
-7 ball slams 40# / 25#
Post bench weight and # of rounds completed.
Thursday, December 10, 2015
Friday, 12/11/2015
Warm up: Choice
Strength: Rest
WOD: Start the clock
At the top of every minute do:
-10 Kettle Swings 55# / 35#
With the remaining time left in the minute
-ROW
Continue until you row 2500 meters.
Post # of rounds needed to get 2500 meters with total time.
Strength: Rest
WOD: Start the clock
At the top of every minute do:
-10 Kettle Swings 55# / 35#
With the remaining time left in the minute
-ROW
Continue until you row 2500 meters.
Post # of rounds needed to get 2500 meters with total time.
Wednesday, December 9, 2015
Tuesday, December 8, 2015
Wednesday, 12/9/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
21-15-9
-Back Squats
-Toes To Bar
-Front Rack Stationary Lunges
-Back Extensions
Weights are suggested. Go as heavy on squats as you are comfortable.
RX: Squat = 275# / 155# Front Rack Lunges = 95# / 65#
Level 2: Squat = 225# / 135# Front Rack Lunges = 75# / 55#
Level 1: Squat = 185# / 95# Front Rack Lunges = 55# / 35#
Post weights and time.
Strength: In WOD
WOD: For time:
21-15-9
-Back Squats
-Toes To Bar
-Front Rack Stationary Lunges
-Back Extensions
Weights are suggested. Go as heavy on squats as you are comfortable.
RX: Squat = 275# / 155# Front Rack Lunges = 95# / 65#
Level 2: Squat = 225# / 135# Front Rack Lunges = 75# / 55#
Level 1: Squat = 185# / 95# Front Rack Lunges = 55# / 35#
Post weights and time.
Monday, December 7, 2015
Tuesday, 12/7/2015
Warm up: Dynamic
Strength: In wod
WOD: For time
21-15-9
-Bench Press
-Chin ups
-Bar Dips
-Knees to Elbows
Post weight used for Bench and time!
Strength: In wod
WOD: For time
21-15-9
-Bench Press
-Chin ups
-Bar Dips
-Knees to Elbows
Post weight used for Bench and time!
Sunday, December 6, 2015
Monday, 12/7/2015
Warm up: Dynamic
Strength: In WOD
WOD: On the minute 30 minutes:
-1 Dead lift
-1 Power Clean
-1 Front Squat
Try to go heavy!!!!
Post weight used.
Strength: In WOD
WOD: On the minute 30 minutes:
-1 Dead lift
-1 Power Clean
-1 Front Squat
Try to go heavy!!!!
Post weight used.
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