Tuesday, June 19, 2018

2018-06-19 -- 17-Minute AMRAP

WARMUP:
PVC / stretch / active warmup

WOD: 17-MINUTE AMRAP

For 17 minutes, do as many reps as possible of the following: 

• Run 200m
• 10 wall-balls
• 10 burpees
• 5 pull-ups

Tuesday, June 5, 2018

2018-06-05 -- 'The Lyndie Challenge'

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE

Today's workout is inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit recently. This is a modification of her WOD.

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs

Wednesday, May 23, 2018

2018-05-23 -- Ladder

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: LADDER

10 push-jacks [ demo here ]
15 wall-balls (run down to base of stairs to do them)
20 KBS
25 lunges
30 jumping jacks
35 situps
40 squats
35 situps
30 jumping jacks
25 lunges
20 KBS
15 wall-balls (run down to base of stairs to do them)
10 push-jacks

Tuesday, May 1, 2018

2018-05-01 -- Partner WOD

WARMUP:
PVC/stretch

WOD:

Partner up.

One partner runs up and down four flights of stairs, then switches with the other partner, who is working to complete the following sets of exercises as a chipper:

• 100 kettlebell swings
• 100 pushups
• 100 wall balls
• 300 single unders

Partners keep switching until the exercises are completed.

Monday, April 30, 2018

2018-04-30 -- Cruel as Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups

2 = 10 situps

3 = 6 toes to bar

4 =  BOTH teams run 2 laps of the atrium

5 = 10 kettlebell swings

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.




Tuesday, April 24, 2018

2018-04-24 -- The Hellington Building Circuit

Meet upstairs at 1610.

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. )
At every door that requires a passkey, do 10 pushups.
At every landing going down the stairs, do 10 kettlebell swings.
At every landing going up the stairs, do 5 kettlebell snatches with each hand. 
At the pullup rack outside, do 10 pullups.
At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over (and it took us about 31:45), you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

Monday, April 23, 2018

2018-04-23 -- 15-Minute AMRAP

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD: 15-MINUTE AMRAP

For 15 minutes, complete as many reps as possible of the following:

• 200m run
• 6 Deadlifts
• 8 Wall balls
• 10 Push-jacks