Monday, October 20, 2014


Tuesday, October 21, 2014

Meet downstairs and warm-up with a 400 meter run, 10 push ups, 10 squats


Deadlift  5-5-5-3-2  Increase weight each set



10 Power Cleans
15 Bar-over burpees
20 Pull ups

2014-10-20 Shoulders

Monday, October 20, 2014

Meet upstairs and warm up with 200 singles or 100 DU jump rope, followed by 4 laps around the 4th floor atrium in the following sequence:

 (Each exercise 1/4 lap in this order for all 4 laps)
Bear Crawl
Crab Walk
Toe Touches  

Bring a phone, stopwatch or other timing device you can easily read while in a handstand !

Select a set of dumbells that will be a heavy farmer carry for you.  The combined weight of the two dumbells should be at least 75% of your body weight.  Stage the dumbells at the west end of the 4th floor hallway.  You may use kettle bells if you prefer.


Beginning on the 1st floor fitness area:

4 Rounds

  • 15 Shoulder to overhead (95/65)
  • Run up the west stairs, farmer carry to the double door at the atrium.
  • Set down your weight, descend east stairs and return to fitness area for a 60 second handstand hold     (On the 2nd and 4th rounds, we will ascend the east stairs and descend the west stairs)
  • 15 Toes to Bar

Thursday, October 16, 2014

2014-10-16 AMRAP of goblets, pullups and burpees

Meet upstairs at 1610

PVC Warmup

Bench press 5,5,5,5

Downstairs for the WOD:

AMRAP 12 minutes
12 Goblet squats
9 Pullups
6 Burpees

Wednesday, October 15, 2014

2014-10-15 Dumbbell snatch, front squats and box jumps

Meet upstairs at 1610

Row 500 meters
PVC stretch


4 Rounds

10 Dumbbell Snatch
15 Front Squats
20 Box Jumps

Tuesday, October 14, 2014

2014-10-14 15 minute amrap with med ball warmup

Meet downstairs at 1610

2 person team situps with med ball

Pass the ball 100 times (with a situp 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.


AMRAP 15 minutes

10 SDHP (95/65)
20 pushups
400 meter run

Friday, October 10, 2014

2014-10-13 Filthy Fifty

I am posting this early. This will be for Monday, October 13th.

Meet downstairs at 1610
PVC Stretch
Walking toe touches from mats to asphalt, and back
Walking lunges from mats to ashpalt, and back
Butt kickers from mats to asphalt, and back
High knees from mats to asphalt, and back


50 Box jumps
50 pullups
50 KBS (53/35)
Walking lunge, 50 steps
50 push press (95/65)
50 wall ball shots (20/14)
50 burpees
50 double unders

Perform each set of fifty, before moving to the next exercise

Wednesday, October 8, 2014

2014-10-08 Burpees and Cleans...and some interruptions


PVC Warmup

1 minute of plank

Jog 400 meters

1 minute of plank

Run 400 meters

1 minute of plank


For time--

25 burpees
25 power cleans (135/95)
25 burpees

EMOM 7 wall balls.

Each minute of the simple WOD will be interrupted by 7 wall balls.  Yeah, that is probably going to suck.  

--from the December issue of "The Box" magazine.