Thursday, July 30, 2015

2015-07-30 Rowing

Thursday, July 30, 2015

It's going to be a hot one today, so we will keep it indoors.  Meet upstairs at 1610 and warm/stretch on your own.


4 Rounds for time

Row 250
20 HR Push Ups
30 Sit ups

This WOD should be a sprint!

Tuesday, July 28, 2015

2015-07-29 Kettlebells

Wednesday, July 29, 2015

Meet downstairs and warm up with 2 rounds of the following:

10 Wall Squats
10 Supermans
10 Hollow Rocks
10 Sit ups
100 singles/50 DU


Deadlift   5-3-2-2-1


Partner workout

Kettlebell overhead 300 times in the following scheme

Partner A continues a 10 KB Snatch, 15 KB swing pattern continually until Partner B finishes 1 set of stairs while carrying a 25 pound plate.

Switch spots after each set of stairs and keep going until you hit the 300 mark.

There will be a 20 minute time cap on this WOD.

Monday, July 27, 2015

2015-07-28 Fight Gone Bad

Tuesday, July 28, 2015

Meet downstairs and warmup with a 400 run, 2 rounds of: 10 burpees,  10 Sit ups, 10 PVC OHS


Fight Gone Bad

Wall Balls   20/14
Sumo Deadlift HP   75/55
Push Press     75/55
Box Jump
Toes to Bar

Max reps at each exercise for one minute before moving to next exercise without resting.  Three rounds of the 5 exercises with a one minute break between rounds.

Buyout:  Death by Overhead Weighted Lunges

Sunday, July 26, 2015

2015-07-27 Monday Run

Monday, July 27, 2015

Meet downstairs for the warmup

100 DU or 200 Singles
10 Wall Balls
10 Sit Ups
10 HR Push Ups
10 Pass through
10 Pass around


Squat Clean   3-3-2-2-1  Find a one rep max


1 Round for time

Run 800
50 Thrusters 45/35
40 Sit Ups
30 Pull Ups
Run 800

You should read Kelly Starrett's interview on T-Nation with John Rusin.  Good stuff. 

"Having a braced, organized spine before all else is key. Have that spinal position locked down? Great! Keep it and do a squat, keep it and do a push-up. Keep that spine and overhead squat."

Thursday, July 23, 2015

2015-07-23 Spartan Preparation Training

Thursday, July 23rd, 2015
Meet downstairs at 1610

Join those getting ready for the upcoming Spartan race with a Spartan WOD.

Group stretching
200 single unders

20 Minute AMRAP of

10 Burpees
10 Pushups
5 Burpee pullups
3 Burpee pullups with knee raises
15 Crunches
10 Laying leg raises
5 Hanging knee raises

Wednesday, July 22, 2015

2015-07-22 Our Warmup is Harder than Your Workout

Meet downstairs at 1610 hours

Tomorrow's WOD is at the boathouse in the water, so bring a swimsuit and lets meet down there at 1620 on the 23rd. 


Not for time

Jog 400 meters
1-10! Lunges
10-1! Pushups
(That's a lunge on each side, then immediately transition into 10 pushups, get up, 2 lunges on each side, then 9 pushups...and so on. Lunges should include a touch of the knee or nearly touching the knee to the ground.)
Run 400 meters


Good mornings 10, 10, 5, 5, 5

Front Squat 10, 10, 5, 5, 5


AMRAP 4 minutes

10 jumping squats with an Olympic bar
10 thrusters with an Olympic bar

If you are keeping with the diabolical events at the CrossFit Games, check out the Worm, a giant 400+ floppy weight.  Deadlift that with some friends. 

Tuesday, July 21, 2015

2015-07-21 run, squat, push, pull

Meet downstairs at 1610 hours.  It should be a lot nicer outside today...maybe just 80!


1-5! strict pullups
5-1! pushups
30 seconds plank

WOD for time:

4 rounds of--

Run 400m
21 push press (95)
21 squats
1 rope climb

Did you see the first event of the CrossFit Games? 500m swim, 2 mile paddleboard (the kind on your knees, not standing up), 500m swim.  Starts tomorrow morning...insane.