Thursday, August 21, 2014

2014-08-21

Thursday, August 21, 2014

This is a day light on the legs in consideration of the Hood to Coast runners

Warm up with a 400 meter run, followed by 20 meters each of Toe Touch, Bear Crawl and walking lunges.


WOD

Every minute on the minute for 30 minutes!!


5 Pull ups
10 Push ups
5 Med Ball Sit ups

Wednesday, August 20, 2014

2014-08-20

Wednesday, August 20, 2014



Warm Up with 100 DU or 200 Single Unders.  Spend a few minutes trying to get some DU's strung together.  Follow up with 10 slow push ups and 10 squats with a 3 second hold at the bottom

Overhead Squat

5-5-5-5-5 with a partner spotting for you.  We haven't worked on these as a group much, so the weight should be in the 75/45 range. 


WOD

15 Minute AMRAP

5                      KB Snatch  53/35  (You may substitute a 50/30lb dumbbell)
10                    T2B
15                    Burpees

Tuesday, August 19, 2014

2014-08-19 "FRAN"

Meet DOWNSTAIRS at 1610

Warmup:
PVC stretch
200 single unders

Strength:
5,5,5,3,3 Deadlift

WOD:
"Fran"
For time 21-15-9 Thrusters (95/65) and pull-ups

Monday, August 18, 2014

2014-08-18 Wittman

 Monday, August 18th, 2014

Happy Monday!  You do not want to miss this workout!

Warm up with a 500 meter row and group stretches with Kevin

Then:

Find your one rep max on the Push Press and follow this up with 3-3-3 at 75% of max


WOD

"Wittman"

7 Rounds for time with a 30 minute time cap

15 KBS    53/35
15 Power Clean 95/65
15 Box Jumps

Looks easy enough, right?

Thursday, August 14, 2014

2014-08-14 Kettlebell swings, goblets, and other stuff

Meet DOWNSTAIRS at 1610

Warmup:

PVC stretch
5 rounds not for time of:
50 Single unders
10 PVC OHS

Strength:
Every 30 seconds for 5 minutes (10 rounds) of:
5 KBS (70/53)

Every 30 seconds for 5 minutes (10 rounds) of:
3 Goblet squats (70/53)

WOD:
AMRAP 5 minutes:

20 HR Pushups
20 Situps

Wednesday, August 13, 2014

2014-08-13 Running Jackie

Warmup:

PVC Warmup

250 single unders

EMOM 10 minutes:

5 Strict Press

For time:

Run 800m
50 Thrusters 45 lbs
30 Pullups

Tuesday, August 12, 2014

2014-08-12 15 Minute AMRAP

Meet downstairs at 1610 hours

Warmup:

2 Person Team Situps w Med Ball

Pass the ball 100 times (with a sit up in between)

2 Person Team Squats

25 squats each.  Both athletes start at the bottom of the squat.  One person goes up and down, then the other athlete goes.

Neither event for time.

WOD:

AMRAP 15 minutes

10 SDHP (95/75)
20 Pushups
400m run