Hollow Rocks and Some Rowing

Warmup:

PVC warmup

EMOM 5 minutes:
10 squats
Rest at the bottom of the squat

EMOM 5 minutes:
30 seconds of hollow rocks

MetCon:

10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
(from CrossFit.com)

Three attempts for best distance of:

3 pulls on the C2

With the rower stopped completely and zeroed out, give three pulls on the rower and then allow the rower to come to a stop and note your distance.  Give this three tries to see how much power you can generate.

Things are more than a little crazy out there. BE CAREFUL AND BE READY.

Take care of yourself and each other..

It is the end of 2014 and this is a fun video.  This sport gives us lots of energy and the mindset to be ready for the game of catching badguys.

Sometimes this job has tragedies.  The last week has been pretty rotten. NYPD Officers Liu and Ramos, then Tarpon Springs PD Officer Kondek, and yesterday Flagstaff PD Officer Stewart. We honor their sacrifice and extend our condolences to their families and their fellow officers.

Being fit does not make you impervious to bad things happening, but strong people are hard to kill.  You will make yourself a more formidable opponent and you will be healthier to fight through injuries and recovery.  Taking care of your emotional health is easier when your physical health is properly addressed.  Make sure your sleep and nutrition support the peak demands of this job. 

2014-12-23 Partner WOD

Meet upstairs at 1610

Warm up with PVC stretch followed by a 500 meter row

Partner WOD:

10 Rounds (5 rounds each athlete)

10 HSPU
10 Deadlift (185/135)
10 Thruster (95/65)
10 back extenstions or superman

One partner works through one round while the other rests.

2014-12-22 15 minute AMRAP

Meet downstairs at 1610

We will do some stretching, then run 400 meters

WOD:
15 Minute AMRAP of

15 Squats
12 pushups
9 box jumps
6 pullups

2014-12-18 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC Stretch
Row 500 meters

WOD:
Deck of Cards

Hearts: Situps
Diamonds: Squats
Spades: Dumbell push press
Clubs: Burpees
Jokers: Run down the west hallway and back

2014-12-17 Box jumps, pushups and pullups

Meet downstairs at 1610

PVC stretch
200 single unders
100 bicycle crunches (50 each side)

WOD:

5 rounds
20 box jumps
20 hand release pushups
20 pullups

2014-12-16 15 Minute AMRAP

Meet upstairs at 1610

20 Squats with a five second hold at the bottom
Row 500 meters

Strength:
Push press 5,5,5,3,3,1 working up to 75 percent of max effort

WOD:
AMRAP 15 minutes

15 KBS  (53/35)
12 med ball situps
9 burpees

2014-12-15 "ANGIE" modified

Meet downstairs at 1610

Warmup:
200 single unders
PVC stretch

Strength:
5, 5, 3, 3, 1 Sumo Deadlift High Pull

WOD:
50 Pullups
Run 400 meters
100 pushups
Run 400 meters
100 situps
Run 400 meters
100 squats
Run 400 meters

Happy Monday!! I'm not going to be there, but I'm sure you guys will have an awesome time :)    Lisa

2014-12-11 Helen

Thursday, December 11, 2014

Warm up with a 400 run downstairs.  Do some PVC good mornings and pass throughs

WOD


Helen

3 Rounds of;

400 meter run
21 KB Swings
12 pull ups

2014-12-10

Wednesday, December 10, 2014

Meet upstairs and warm up with a 500 meter row, 20 squats, 20 push ups and stretching

Strenght

Strict Press 5-5-5-5-5 at 75% of 1 rep max


WOD

3 Rounds;

10 Clean and Jerk   135/95
15 Box Jumps
50 meter heavy farmer carry

2014-12-09 Weighted Lunges

Tuesday, December 9, 2014

Meet upstairs for the warm up and move downstairs for the WOD

Warm up:  Down and Up the west stair well two times. 
                  Do 10 squats at the bottom and 10 push ups at the top of the stairs each time.

WOD

3 Rounds;

15 pull ups
15 med ball sit ups
50 meters weighted overhead lunges  45/25

2014-12-08

Monday, December 8, 2014

Meet upstairs.  Warm up with 100 double under or 200 singles, followed by PVC stretching.

Strength

Dead lift 5-5-3-3-1 to find your one rep max

WOD downstairs

3 Rounds

20 KB or DB Snatch 53/35 (10 each side)
20 Burpees
20 Knees to elbows
Run 400

2014-12-04

Meet upstairs at 1610

Warmup:

PVC Warmup

EMOM 7 minutes

5 squats

rest at the bottom

100 jumping jacks with your eyes closed 

partner up for these to make sure you don't end up in IT or the uniform closet on #99

Strength:

Rows

5, 5, 5, 5, 5, 5, 5

MetCon:

AMRAP 7 minutes

15 Dumbbell Push Press

15 Pushups

15 Squats

2014-12-03 Front Squats

Meet Upstairs at 1610

Warmup:

PVC Warmup

500 single unders

Strength:

Front Squat

10, 10 10, 5, 5, 3, 3

MetCon:

Three lil WODs...with a lil rest in between

Row 1000m for time

100 Squats for time

Plank for max time

2014-12-02 Lifting Heavy Things Over the Top of Your Head is Fun

Some Useful Reading about Today's Overhead Work

Meet upstairs at 1610

Warmup:

Not for time--

3 rounds of 

10 KBS

20 Squats

1 minute of plank

Row 500 meters

Strength:

Press

5, 5, 5

Push Press

5, 5, 5

Push Jerk (feel free to do Split Jerk) 

3, 3, 3

MetCon:

AMRAP 10 minutes:

10 Kettlebell Snatches with each hand

2 Laps of Center Atrium

2014-12-01 Pullups, Mainsite's WOD and Introducing Bird Dogs

Meet upstairs at 1610 hours

Warmup:

1-10 Squats
10-1 Pushups

Bird Dog Tabata--4 on each side
If being on your knee is too easy, do it from the pushup position on on your elbows

Strength:

2 sets for max reps of strict pullups--zero kip

WOD:

For time--

75 KBS 1.5 pood
Run 1 mile
75 KBS 1.5 pood

from Crossfit.com

We will not be in Iceland or doing anything one handed, so it could be worse.  Well there is some ice in the forecast...

Cops, Coping, and CrossFit: OCPD Video is a Must See!

This is a great video that is a tribute to the sacrifice of Robert Libke and the leadership that brought OCPD through their tragedy intact and strong.  Who doesn't want to hear from Colleen Gilmartin and watch her do burpees? 

2014-11-26 Sets of 25

Wednesday, November 26, 2014

This will be our last posted WOD this week. Happy Thanksgiving everyone! Be safe. Lisa

Meet downstairs at 1610

PVC warm up
Run 400 meters
50 situps

WOD:

25 Toes to bar
25 Deadlifts (185/135)
25 Hand release pushups
25 Deadlifts (185/135)
25 Pullups

2014-11-24 "The Sevens"

Monday, November 24, 2014

WOD  

The Sevens

Seven Rounds of the following:


7 Deadlifts
7 Burpees
7 KBS
7 Pull-ups
7 Push-ups
7 Thrusters
7 Toe To Bar

Thanks for setting this one up Lisa...it was a butt kicker!

inFlux from CrossFit and some braggin'

This is a cool video. Check it out. 

In addition to our usual WODs we ran our 4th iteration of our new hire CrossFit training.  The CrossFit Indomitable phone rings pretty frequently with people asking to join the box.  It's fun to tell them that they need to get hired by Clackamas County Sheriff FIRST.  Our command staff is supporting our efforts by giving new sworn employees a four hour introduction to functional movement course.  This week we got 6 new folks for an entire afternoon with the PVC pipes and talking about how to stay strong, safe and healthy in this job.  We are very lucky to have such great new employees and giving them this training is very rewarding. 

2014-11-20

Thursday, November 20, 2014

Most of us will be doing the WOD from yesterday, because only two people were able to attend.

For those who attended yesterday, your workout today will be;

Cindy with a twist!

AMRAP of

5 Pull ups
10 Push Ups
15 Squats

Normally this is a 20 minute AMRAP.  For today's purpose, you will start with the rest of the group and continue working until the last person finishes the Farmer Carry WOD.

Enjoy...

2014-11-19

Wednesday, November 19th, 2014

Meet downstairs at 1610
Warm Up with a 400 Run

WOD

3 Rounds for time

20 pull-ups
400 Meter Farmer Carry (Using a single KB or Dumbell) 53/35
10 Wall Balls 

2014-11-18 Deadlifts

Tuesday, November 18, 2014

Great work yesterday everyone.  That WOD hurt!

Meet upstairs.

Warm up with 10 laps around the 4th floor atrium, followed by 1/4 lap of toe touches, 1/4 lap Sampson lunges, 1/4 lap Bear Crawl and 1/4 lap Baby Elephants.

WOD

4 Rounds for Time

15 Deadlifts (Body weight)
15 Burpees
250 meter row

We can stagger start this WOD to make the rowers work out.

2014-11-17 Curtis P

Monday, November 17th, 2014

Meet Upstairs and warm up with a 500 meter row and stretching

Front Squat
Find your one rep max, then;
5 sets of 3 at 80% of 1RM

WOD

3 rounds for time

 10 Curtis P's  95/65
 15 Med Ball sit-up
 20 HR push ups
 Down and up east stairs, down and up west stairs

James Hamblin Yoga vs. CrossFit

Super funny stuff from the Atlantic's 36 year old doctor.  Yeah, he looks like he's 19.

Around here you don't have to choose a side.  We don't really care what you do as long as you do something.

And if you like this, maybe you need to try his vimeo about office workouts.

CFI Workouts Nov 10-14

Hey folks,

Due to the holiday, this week has been real hit and miss and there are only two normal workout days remaining.  Lets use the CF main site workouts for anyone attending on Wednesday and Thursday.  Next week, I will take back the rotation for programming the week of WOD's.

See you soon,

Kevin

2014-11-06 "Sevens"

Meet downstairs at 1610

PVC Stretch
Run 400 meters

WOD  "Sevens"

Seven rounds for time of
7 Pushups
7 Thrusters (95/75)
7 Knees to elbows
7 Deadlifts (135/95)
7 Burpees
7 KBS (53/35)
7 Pullups

Buyout, if we want one :)

50 Situps

2014-11-05 15 minute AMRAP

Meet downstairs at 1610

PVC stretch
200 single unders
Push press 3-3-3

15 Minute AMRAP

10 push press 115/75
10 KBS 53/35
10 Box Jumps

2014-11-04 Wall balls, pushups, with some stairs running

Meet downstairs at 1610

Partner medicine ball situps:
With a partner, perform 100 situps (50 each), passing the ball to the partner in between.

Strength:
Hang cleans  5,5,3,3,2

WOD:

Run up the west stairs, do 10 pushups at the landing of the 4th floor
Run back down the stairs to the workout area
Do 10 wall ball shots
Repeat this for a total of ten trips up and down the stairs
(100 pushups, 100 wall ball shots)

2014-11-03 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Row 500 meters

WOD:
Deck of Cards

Hearts:        Situps
Clubs:         Pushups
Spades:       Squats
Diamonds:  Dumbbell push press
Jokers:        Burpees

2014-10-28

Warmup:

PVC Warmup

Row 500m

Spend 2 minutes opening up your hips at the bottom of the squat

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

from CrossFit.com

Don't just wander away after the WOD. 

Buyout:  Partner stretches for the hamstrings, hip flexors, shoulders from MWOD.

2014--10-27 Squats

Warmup:

Not for time...
1-5 of--

Squats
Pushups
Pullups
Situps

Back Squat

5, 5, 5, 5

EMOM 10 minutes

1 Back Squat
1 Front Squat
10 jumping lunges

2014-10-23 Fight Gone Bad

Thursday Oct 23,2014

Warm up with group stretching .

WOD

Fight Gone Bad. 3 Five minute rounds consisting of one minute each of the following five exercises.
One minute break between rounds.

Box Jumps
Knees to elbows
KBS
Thrusters
Hand release push ups

Keep track
Of total reps each round

2014-10-22

Wednesday, Oct 22,2014

Meet upstairs and warm up with a 500 meter row.  Take a jump rope downstairs when you're finished.  Dynamic stretching downstairs.

 OLY

Back Squat

Do a light warm up set, then:
4-4-3-2-1 to establish your one round max

WOD

15 minute AMRAP

5 back squats at 75% of 1RM
25 Double Unders or 50 Singles
10 Wall Balls

2014-10-21

Tuesday, October 21, 2014

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


Strength

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


WOD

3-Rounds

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  
Lunges

Important!!!
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.

WOD

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

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

Meet upstairs at 1610

PVC Warmup

Strength:
Bench press 5,5,5,5

Downstairs for the WOD:

AMRAP 12 minutes
12 Goblet squats
9 Pullups
6 Burpees

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

Meet upstairs at 1610

Row 500 meters
PVC stretch

WOD:

4 Rounds

10 Dumbbell Snatch
15 Front Squats
20 Box Jumps

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

Meet downstairs at 1610

Warmup:
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.

WOD:

AMRAP 15 minutes

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

2014-10-13 Filthy Fifty

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

Meet downstairs at 1610
Warmup:
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

WOD:
FILTHY FIFTY

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

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

Warmup:

PVC Warmup

1 minute of plank

Jog 400 meters

1 minute of plank

Run 400 meters

1 minute of plank

WOD:

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.

2014-10-07 Kettlebell Swings and Pushups

Warmup:

PVC Warmup

50 partner med ball situps w ball pass (each athlete does 50)

Strength:  

Bench Press

5, 5, 5, 5

MetCon:

10 KBS
10 Pushups
20 KBS
20 Pushups
30 KBS
30 Pushups
40 KBS
40 Pushups
50 KBS
50 Pushups

1014-10-06 Sotts Press

Warmup:

PVC warmup

3 rounds of:

1 minute of jumping rope
1 minute of hold at the bottom of the squat
1 minute of plank

Strength:

Sotts Press with dumbells

5, 5, 5, 5

MetCon:

EMOM 10 minutes:

5 hang cleans
3 front squats
pause for 3 seconds at the bottom of the 4th front squat, then
1 thruster

2014-10-02

Thursday, October 2, 2014

Meet downstairs at 1610.  Bring 2 of the 24 inch boxes down.

Warm up with 3 rope climbs.  Scaling can be demonstrated if needed.

OLY Work

Squat Snatch  3-3-3-3-3, working on form with a moderate weight

WOD
                 3-Rounds

20 Snatches          95/65
15 Front Squats
20 Box Jumps
1-minute plank

2014-10-01

Wednesday, October 1st, 2014

Meet downstairs and warm up with a slow 10 Squats, 10 Push ups, 10 Pull ups followed by group stretching.

WOD

Run 400

5 Rounds of:   10 Wall Ball   
                        12 Toes to Bar
                        15 Burpees

Run 400

2014-09-30 Helen Plus

Tuesday, September 30, 2014

Meet upstairs for the first portion then move downstairs for the WOD.

Warmup  200 Singles or 100 DU followed by stretching

Handstand Push-up work with a partner for 10 minutes.  Use partner to stabilize your legs while you attempt open area HSPU.  Work until you have done 20 push ups, assisted or on your own.

WOD

Helen-Plus some

3 Rounds:  400 meter run
                  21 KBS
                  12 Pull Ups
                  10 med ball sit ups (this would be the plus)

P.S. I know it's going to be raining.  Water is good for you!!

2014-09-29 Grace

Monday, 9-29-14

Warm-up with a 500 meter row and meet downstairs for group stretch

Oly

Squat Clean 3-3-5-5-5 at 60% body weight

WOD

Grace

30 Clean and Jerks   Rx 135/95

If you don't use RX weight, use a weight that is difficult.  If you're using the proper weight, you will not be able to straight set this WOD (Assuming you are not Rich Froning)

2014-09-25 15 minute AMRAP

Meet downstairs at 1610

Warmup:
PVC stretch
100 bicycle crunches (50 each side)
30 pushups

WOD:
AMRAP 15 minutes of

Run 400 meters
20 Box jumps
10 Toes to bar
5 SDHP

2014-09-24 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Then 2 rounds:

1 minute rowing
1 minute single unders
1 minute plank

WOD:
Deck of Cards
Hearts: Dumbell push press
Spades: Situps
Diamonds: Hand release pushups
Clubs: Squats
Jokers: 10 Jumping Jacks

Hold in plank while card is being turned

2014-09-23 Squats

Meet upstairs at 1610

Warmup:
PVC Stretch
500 Single unders
2 minutes plank

WOD:
OHS: 5,5,5,5,5

Front Squat: 3,3,3,3,3

Back Squat: 2,2,2,2,2

2014-09-22 Goblet squats, pullups and burpees

Meet UPSTAIRS at 1610

Warmup:
3 Rounds of:
Row 500 meters
15 KBS
Run down and up west side stairs

Then downstairs for the WOD:
AMRAP 20 minutes:

12 Goblet squats
9 pullups
6 burpees

2014-09-18 KBS Ladders

Warmup:

PVC Warmup
Three rounds of--1 minute of plank and 20 squats

This is some volume of Kettlebell Swings.  Consider taping your fingers before you start. 

WOD:
For time--

10 KBS
1 Strict Pullup
20 KBS
2 Strict Pullups
30 KBS
3 Strict Pullups
40 KBS
4 Strict Pullups
50 KBS
5 Strict Pullups

Rest 60 seconds

10 KBS
1 Goblet Squat
20 KBS
2 Goblet Squats
30 KBS
3 Goblet Squats
40 KBS
4 Goblet Squats
50 KBS
5 Goblet Squats

2015-09-17 Pressing and Sprints

Warmup:

PVC Warmup
Three rounds of:

15 KBS
2 sets of stairs on the west side--walk the first round, jog the second round, run the third round

Strength:
Press
15 minutes working on getting to heavy triple

WOD:

7x100 sprints with a 1:00 rest between sprints

2014-09-16 3 Intervals of Work

Meet upstairs at 1610 hours.

PVC warmup
Row 500m
25 OHS with PVC
2 minute plank hold

AMRAP 3x3:00 with a 1 minute rest between work times

10 pushups
10 kettlebell snatches alternating hands on each rep
10 situps

2014-09-15 Deadlifts and Running

Meet downstairs at 1610

Warmup:

PVC warmup

50 hammer strikes on the tire. 

Deadlift technique work.  Don't attempt this WOD at any weight unless your technique is perfect.  Start out with the PVC, move up to the bar and then add weight.  Listen to your coaches and coach each other.  Don't allow for low quality movement. 

From CrossFit.com last week--

For time:

225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

2014-09-10

Wednesday, Sep 10, 2014

Warm up with a 400 run and PVC stretch


Back Squat

2-2-3-5-5  Work toward a weight that is difficult for the final sets

WOD

10 minute AMRAP

10 Wall Balls        20/14
10 Pull Ups
10 Deadlift            175/135

2014-09-09

Tuesday, September 9th, 2014


Prior to the workout,  get a pair of dumbbells or kettle bells, the pair being equal to 50-60% of your body weight. Stage them at the top or bottom of the west stairwell, whichever level is closest.

Warm up with 200 singles or 100 double unders and PVC stretch.  Reminder-the PVC stretch routine consists of:
                   10 OHS
                   10 Pass throughs
                   10 good mornings
                   10 windmills
                   10 pass arounds
                   (twice)


WOD

4 Rounds

• 20 Med Ball Sit Up
• 20 KBS
• 20 Hanging Hip Touch
• Farmer carry (haul your weight to the top of the stairs and return or run to the top of the stairs to bring your weight down and return; reverse on next round)

Buyout to be determined based on the difficulty of this workout.

2014-09-08 Front Squats

Warm up with a 400 meter run and stretching as a group.

STRENGTH

Front Squat
5-5-5-5 at 75% of your one rep max.


WOD

3 Rounds for Time

15 SDHP      95/65
20 T2B
50 Meter overhead weighted lunge  45/25

2014-09-02 Wall Run AMRAP

Tuesday, September 2, 2014



There were 4 of us at the WOD today with many others on vacation. We threw this WOD together and it was a good one.

 Warmup with a 400 run and 20 burpees

OLY:  5-5-3-2-1 Clean and Jerk, working to a final rep that is heavy for you.

WOD

10 minute AMRAP

100 single or 50 double unders
30 Wall runs
15 power snatches 95/65

2014-08-28 7 Minute AMRAP

Meet downstairs at 1610
PVC stretch
Toe touches from mat to asphalt and back
50 bicycle crunches (25 each side)

Strength:
Push press 5,3,1,1,1,

WOD:
AMRAP 7 minutes

50 single unders
9 power cleans
6 toes to bar

I will not be able to make it today. Have a great workout!

Lisa

2014-08-27 Backsquats and box jumps

Meet downstairs at 1610

Warmup:
PVC stretch
Then: not for time
10 superman
20 squats with a three second pause at the bottom
30 situps

WOD:
4 Rounds

Run 400 meters
20 Backsquats (135/85)
20 box jumps

2014-08-26 Squats, hand rel push-ups, and pull-ups

This one is for tomorrow....
Meet downstairs at 1610

PVC stretch
200 single unders

Strength:
5,5,5,3,3 Push press

WOD:
3 Rounds for time

75 squats
25 hand release push-ups
15 pull-ups

2014-08-25 Frank Thomas workout 7 sets of 10

This one is at Brian Pearson's request....
Meet downstairs at 1610

500 single unders
5,5,5,5,5 Hang Cleans (135/85)

WOD:
For time:

7 sets of 10
Pushups
KBS
Burpees
Situps

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

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

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

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?

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

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

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

2014-08-11 Planks and Kettlebell Swings

It should be nice and cool this afternoon, so perhaps we should avail ourselves of the air conditioning.  Meet upstairs at 1610.

Warmup:

10 Laps of the upstairs loop.  1-10 burpees at the end of each lap-1 on the first lap and so on.

PVC Warmup

Strength:

EMOM 10 minutes

5 dumbbell rows.  Try to go heavy and adjust between sets if the weight you selected is too light or too heavy.

Team Met Con:

AMRAP 9 minutes:

10 KBS (70/53)

While 1 athlete works, the other holds in plank.

Consider doing some finger taping for these swings.

3, 2, 1, go!

Great Video from PPB SERT

This doesn't have a darn thing to do with CrossFit, but all members of CrossFit Indomitable are law enforcement and this stuff makes this job worth doing.  Nice work by PPB SERT and Pete Simpson. 

2014-08-07 Body Weight Challenge

2014-08-07

Meet DOWNSTAIRS at 1610

PVC stretch
200 Single unders

WOD: Body Weight 260 Challenge:

For time:
26 of each of the following exercises. There are ten exercises. Each exercise will be performed with 26 reps of each, totaling  260 reps. Do the 26 reps before moving on to the next exercise of 26.

1. Sit-throughs
2. Rotational jump squats (do about a quarter turn each jump)
3. Plyo pushups
4. V situps
5. Side to side skater jumps
6. Mountain climbers
7. Ring rows
8. Bear crawls
9. Hip thrusts
10. Burpees

2014-08-06 Swings, cleans and squats

2014-08-06

Meet DOWNSTAIRS at 1610

Warmup:

PVC stretch
10 superman
20 situps
Run 400 meters

WOD: 15 minute AMRAP of:

15 KBS (35/53)
10 Cleans (65/95)
5 Overhead squats (45/75)

2014-08-05 Bear complex and other stuff

2014-08-05

Meet UPSTAIRS at 1610

PVC stretch
Row 500 meters

Strength WOD: With a partner 5 sets of 5 of:

Bear complex
Bench press
Deadlift


AMRAP WOD 8 minutes:

50 single unders
7 burpees
9 box jumps

2014-07-04 Deck of Cards

2014-08-04

Meet downstairs at 1610

PVC stretch
Run 400 meters

WOD: DECK OF CARDS:

Hearts: KBS (53/35)
Diamonds: Squats
Spades: Pushups
Clubs: Situps
Jokers: 10 Burpees

I will not be there today. Erichsen will be there to turn the cards for you fine CrossFitters!  Have a good workout!

Lisa

2014-07-31 "3-Hundies" Partner WOD

Thursday, July 31, 2014

Warm up with a 500 meter row and PVC stretch.  Row either upstairs or down.

WOD  3 Hundie (Yes, I just made that up)

With a partner, you will complete :

100 Burpee Pull-ups
100 Wall Balls
100 Wall Ball Sit-ups
...some running

Here's how this will work.  One partner runs 400 meters while the other partner begins working through the exercises in groups or 10 at a time.  You will continue to work through the 3 exercise cycle until your partner finshes the run, then you switch places, continuing the count where your partner left off.  You stop when your count reaches 300.  You may not break the exercises up any other way. This simply ends up being 10-rounds or 10 for each exercise but there is no guarantee how many each partner will complete based on how fast the runs go.  If you dog the run, you hose your partner on the exercises.

See you there.

2014-07-30

Wednesday, July 30, 2014

Meet downstairs for a warm-up.  Check the 4th floor to be sure we have all the kettle bells downstairs.

Warm-up

2 trips up and back on the west stairs, followed by a 400



Front Squat

75% of your boddy weight 5-5-5

WOD- 4 Rounds

15 Sumo DLHP  115/75
20 T2B
Weighted Walking Lunge (50 meter) 45/25

2014-07-29 Barbara

Tuesday, July 29, 2014

Meet downstairs and warm up with 200 singles or 100 DU

WOD-Barbara

5 Rounds for time with a 3 minute rest between rounds

20 pull ups
30 Push ups
40 Sit Ups
50 Squats

We can use a community clock but everyone will be responsible for tracking their own time.

2014-07-28 Jack

Monday, July 28, 2014

Row 1000 meters
Push Press 3x3 at a heavy weight

WOD

"Jack"

20 minute AMRAP

10 Push Press  115/75
10 KB Swing   53/35
10 Box Jump

2014-07-24

Meet downstairs at 1610.

Warmup:

PVC Warmup

Not for time: 1-10 of pushups and kettlebell swings.

WOD:

Tabata Squats
then immediately run 400m (no 10 seconds of rest)

rest 3 minutes

Tabata Situps
then immediately run 400m

rest 3 minutes

Tabata Push Press (Oly bar)
then immediately run 400m

rest 3 minutes

Tabata KBS
then immediately run 400m

2014-07-23

Meet downstairs at 1610

Warmup:

PVC Warmup

3 rounds, not for time of--

10 OHS w PVC
10 V-ups
10 pushups

Finish with 3 minutes at the bottom of the squat opening up your hips from yesterday's squats.

WOD:
4 sets of max strict pullups. 2 minute rest between sets.

then

AMRAP 7 minutes

3 pullups
7  KBS
sprint 50 m

2014-07-22 Squats

Meet upstairs at 1610 hours

Warmup:

Row 500m

250 single unders

2 minutes of plank

WOD:

OHS

5, 5, 5, 5, 5

Front Squat

3, 3, 3, 3, 3

Back Squat

2, 2, 2, 2, 2

2014-07-21

Meet downstairs at 1610 hours.

Warmup:

Run 400 m

Plank 2 minutes

25 Supermans

Run 400 m

WOD from CrossFit.com last week: 

AMRAP 20 minutes

185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

(scale as needed and note your adjustments of weights, exercises, heights and reps)

2014-07-17 Burpees and Sumos

Meet downstairs at 1610

3 Rounds of:
10 plyo pushups (5 each side)
10 situps
10 dumbell rows (5 each side)

WOD:
10-1 Burpees, 1-10 Sumo Deadlift High Pulls

Do 10 reps of burpees, then 1 rep of SDHP
Followed by 9 reps of burpees, then 2 reps of SDHP.....and so on

Bring water!

2014-07-16 Deadlifts

Meet downstairs at 1610

Warmup:
PVC stretch
100 Bicycle crunches (50 each side)
10 Superman


WOD:
5 Rounds of:
12 Deadlifts (185/135)
9 KBS (53/35)

2014-07-15 Half Murphy (as a chipper)

Meet downstairs at 1610

Warmup:
PVC stretch
200 single unders

WOD:
 Half Murphy (as a chipper)

Run 800 meters
50 Pullups (or ring rows)
100 pushups
150 squats
Run 800 meters

The pullups, pushups, and squats should be done as a chipper, rather than breaking them up. You can do them in whichever order you wish, however. Ex. do all of the pullups before moving to the pushups, and then the squats.

2014-07-14 Tabata Day

Meet downstairs at 1610

Warmup:
PVC stretch
200 Single Unders
Run 800Meters

Tabata WOD:

Pushups
KBS
Dumbell push press
Situps

This workout consists of performing 8 rounds of each exercise, for a work period of 20 seconds. Pushups are perfomed for 20 seconds, then 10 seconds of rest, for 8 rounds. Then move to the KBS, and so on.

2014-07-10

Meet downstairs at 1610

Warm up:
Run 400 meters
PVC Stretch
Some core cardio work

W.O.D.:

4 Rounds of:

10 wall ball slams
10 situps
10 sledge hammer tire strikes (5 each side)
10 Burpees

2014-07-09 Power Cleans

Wednesday, July 9, 2014

Meet downstairs and warm up with a 400 meter run and PVC stretching

With an empty bar (45/35) do the following progression

10 power cleans
10 hanging power cleans
10 push press
10 snatches

WOD

21-15-9

Clean   135/95
KBS     53/35
Knees to elbows

Enjoy!

2014-07-08 Fifty Something!

Tuesday, July 8, 2014

Great work and a good turnout on Monday! 

Meet downstairs and warm up with group dynamic stretching

The WOD:

50 Pull Ups
50 Dips (To Be Demonstrated)
50 Hand Release Push Ups
50 Toes To Bar
50 Good Mornings (45/35)
50 Wall Balls
50 Box Jumps

You can break this into rounds or work through as a chipper, it's up to you as long as you work hard!  This will be a breeze after the Monday WOD. 

2014-07-07 Jumping Burpees

Monday, July 7th, 2014

Happy Monday.  It's going to be hot outside, so bring some water and meet downstairs at 1610.

Warm up with jumprope, 100 doubles or 200 singles

Strength

Work to a heavy 3 rep max on push jerk, then:

3 sets of 3 at that weight.

WOD

4 Rounds for time:

10 Thrusters @ 135/95

10 Box Jump Burpees

400 meter run

2014-07-02 Mike's WOD

Warmup:

1 round of:

30 second each-- jumping jacks, squats and lunges

then: 

 

Plyometric Jump Squats

Perform 15, 15, 15, 15, 15, 15

 

AMRAP 5 minutes

15 Rows from Plank (Mike will need to 'splain this), otherwise do dumbell rows 

15 Push-Ups

15 AbMat Sit-Ups

AMRAP 5 minutes:

15 Mountain Climbers (right-left counts as 1) 

15 Superman

Buyout:

50 Burpees

then

 

Plank

1 minute left arm plank (on side, other arm pointing up) • 1 minute center plank • 1 minute right-arm plank (on side, other arm pointing up)

2014-07-01 99 degrees outside!

By the time this WOD starts up, USA v. Belgium will be in the books and it will be scorching hot outside, so meet upstairs at 1610.

Warmup:

10 laps of the center atrium with a 30 second plank hold at the end of each lap

PVC warmup

WOD:

As fast as possible
1-10! KBS Light Medium Heavy
200 m row

Lay out three kettlebells (or dumbells if we run short), 1 light, 1 medium, and one heavy.  Rx is 1, 1.5 and 2 pood.  On the first round do one KBS of each, then move to the rower.  One the second round 2 KBS of each, then row.  Continue up to 10 kettlebell swings.   Have perfect form and tight core throughout, regardless of the weight and reps.  There will be some chaos with our numbers, so just make it fun. 

2014-06-30 4 Events

Meet upstairs at 1610

Warmup:

PVC warmup

Partner up for 4 rounds of:
10 pushups while your partner holds your feet at their waist
10 goblet squats each passing the dumbell or kettlebell back and forth as you alternate one squat per athlete

4 events for time:

Row 1000m
Run 1 mile
50 push press (95/75)
50 power cleans (95/75)

It's four different events, each timed separately. 

Louis Zamperini

 

Louis Zamperini was an Olympian and a POW in WWII.  “All I want to tell young people is that you're not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices.”

2014 06-26 Upstairs stations workout

Meet UPSTAIRS at 1610

WARMUP:

PVC stretch
Then go to 4th floor atrium
2 Rounds of:
20 meters Bear crawl
20 meters crab walk
20 meters walking lunges (no weights)
20 meters jog

(20 meters is one side of the atrium)

WOD:

2 Rounds of 2 minute stations. Start at whichever station you like.

Station 1: Rowing
Station 2: Dumbell push press
Station 3: Situps
Station 4: push ups
Station 5: Box jumps
REST 3 MINUTES in between rounds

We're gonna call this the FRANK THOMAS workout, although Frank won't be there to join us.

2014-06-25 Keeping the legs moving with a Death by Burpees buyout

Meet downstairs at 1610

Warmup:

PVC stretch
2 Rounds of:
10 Superman
Toe touches from mats to black top
Inch worm back


WOD:

4 Rounds for time:

10 KBS (53/35)
10 Front Squat (95/65)
10 Toes to Bar
Run 200 Meters

Note: Although this is for time, concentrate on maintaining good form. With the front squat, remember to keep the weight in the heels, maintain the lumbar curve, chest up. Butt travels back and down. The bottom of the squat is below parallel (hip crease is below the top of the knee cap). Full extension at the hips and knees. Bar is "racked" on the shoulders. Elbows high, upper arms parallel to the ground.

At Geoff Erichsen's request, we will do a Death by Burpees BUYOUT.

2014-06-24 Deck of Cards

Meet downstairs at 1610

Warm up:
PVC Stretch
Run 800 meters

WOD:
Deck of cards:

Hearts:        KBS (53/35)
Diamonds:  Squats
Spades:       Pushups
Clubs:         Situps
Jokers:        15 Burpees

Hold in plank until each person is finished with the exercise. Last person to finish will turn the card over to begin the next exercise.

2014-06-23 Deadlifts and jumprope

Meet downstairs at 1610
Warmup:

PVC stretch

3 Rounds of:
Run 400 meters
10 squats
10 pushups
10  situps

WOD:
AMRAP 12 minutes of:

8 Deadlifts (185/135)
75 single unders or 25 double unders

2014-06-19 Medicine Ball Day

Thursday, June 19, 2014

Warmup

Run 400
10 deep squats with 10 second hold at bottom
20 meters of toe touches
20 meters bear crawl

WOD

4 Rounds

15 Wall Balls
25 Med Ball sit-ups
50 meter walking lunge with med ball overhead, arms locked out

2014-06-18

Wednesday, June 18, 2014

Great work this week.  It's been really nice to see the new and the regular faces.

Warm Up

Starting from the lower level workout area, 2 circuits up the west stairs, through the building and back down the east stairs.  10 HR pushups at the bottom of each landing and 10 squats at the top of each landing.

WOD 

3 Rounds

10 KB Snatch (5 each side)
10 T2B
10 Med Ball Clean
Run 400

2014-06-17 "The Ghost" Variation

Tuesday, June 17, 2014

Meet Downstairs for the warmup

Run 400
PVC Stretch

Strength

Back Squat  5-5-3-3-1 Working toward a one rep max

WOD

6-Rounds of 1 minute max effort

Jump Rope
Goblet squat
Strict Pull Ups
Burbees
1 minute rest

2014-06-16 TireTime!

Monday, June 16, 2014

Meet downstairs and warm up with some jump rope.  Make at least 20 attempts at some double- unders, even if you're only getting one or two strung together.

Once you finish 100 DU or 200 SU with the jump rope, finish the warmup with:

3 rounds not for time

5 squats
5 push-ups
5 pull ups

Tire Flipping

This strength portion of the workout will be adjusted at game time based on the number or folks who turn out.  The more people in attendance, the less it will suck!


WOD

5 Rounds For Time

10 Front Squat  95/65
15 Push Press    95/65
20 KBS   53/35

2014-06-12

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

3 rounds of--
10 squats
10 pushups
10 V-ups

MetCon:

10 rounds of:

30 second hang at the top of the pullup
100m run
10 KB snatches (5 w each hand) 53/35

2014-06-11 Team GI Jane

Meet downstairs at 1610

Warmup:

PVC Warmup

Run 400m

MetCon:

Team GI Jane

As Fast as Possible:

In pairs, 100 burpees pullups per athlete.  Divide them up however you like. 

2014-06-10 Team Karen with extra work

Warmup:

Not for time, 4 rounds of--
20 m bear crawl
20 m spiderman
10 V ups
30 second hand stand hold

MetCon:

In teams of two:

300 Wall Balls (as a team)
while one tactical athlete works the other holds at the bottom of a squat
Divide the work as needed.  

2014-06-09 Deadlifting and Sprinting

Meet downstairs at 1610 hours

Warmup:

PVC warmup

Not for time--three rounds of 10 PVC OHS, 10 KBS, 1 minute plank

Strength:

Sumo deadlift

5, 5, 5, 5, 5

MetCon:

AMRAP 15 minutes:

1 deadlift (250/200) conventional or sumo..whichever you like better, just perfect form
Run 200 m
2 deadlifts
Run 200m
3 deadlifts
Run 200m
and so on

2014-06-05 Cleans, dips and burpees

Meet downstairs at 1610
PVC stretch
200 single unders

Strength:
3 Rounds of:

5 Push press
10 dumbbell snatch (5 each arm)

WOD:
AMRAP 12 minutes:

5 power cleans
8 ring dips
4 burpees

2014-06-04 Stair running with core

Meet upstairs at 1610

PVC Stretch

Strength:
5-5-3-3 Bench press

Then go downstairs for WOD:

Start at bottom of west side stairs

Run up and down west stairs 4 times
5 knees to elbows
5 wall ball shots

Run up and down stairs 3 times
10 knees to elbows
10 wall ball shots

Run up and down stairs 2 times
15 knees to elbows
15 wall ball shots

Run up and down stairs 1 time
20 knees to elbows
20 wall ball shots

2014-06-03 Fifties

Meet downstairs at 1610
PVC Warm up
20 Superman

Strength:
3 Rounds of:
10 shoulder press
10 hang clean
10 KBS

WOD:
50 Pull ups or ring rows
50 single unders
50 box jumps
50 Deadlift
50 pushups
50 situps

2014-06-02 Back squats with burpees

Meet downstairs at 1610

PVC Stretch
200 single unders
Run 400 meters

WOD:

30 Back squat
25 Burpees
20 Pullups
25 Burpees
30 Back squat

2014-05-29

Thursday, May 29th, 2014

Run 400 and PVC stretch for a warm-up

Strentgth:

Deadlift 5-5-5-3-1
Increase weight each set toward a one rep max on the final rep

WOD

12 Minute AMRAP

10 Power Cleans  95/75
15 T2B
20 KBS

Enjoy!  I'll be in Bend today so you'll have to enjoy this without me-Kevin

2014-05-28

Wednesday, May 28th, 2014

Row 500 for a warmup then move downstairs for the workout

10 Rounds

10 SDHP  75/55
10 Pull-ups
Run 100 meters

05-27-2014 Box jumps and wall ball shots

Tuesday, 2014-05-27

Meet downstairs at 1610

PVC warmup
5,5,3,3,3 Push press


WOD: 5 Rounds for time:

Run 400 meters
20 Box jumps
15 Wall ball shots

2014-05-27

Tuesday, May 27th, 2014


Warmup upstairs with jump rope.  100 DU or 200 SU

Move downstairs for the workout

WOD

4-Rounds

10 Dumbell or KB snatches (5 each side) 53/35
15 Med ball sit-ups
20 Push Press 95/65
Up and back the west stairs

2014-05-22 1/2 Murphy

Meet downstairs at 1610 hours.

Half Murphy (as a chipper)

Run 800m
50 pullups
100 pushups
150 squats
Run 800m

Slight deviation from the norm on Murph.  The pullups, pushups, and squats should be done as a chipper rather than breaking them up however you want to break them up.  Do all the pullups before the pushups and then the squats. 

2014-05-20 1-10 means 1 then 2 then 3 then 4 and so on...

Meet upstairs at 1610 hours

Warmup:

5 rounds of--
1 minute of holding at the bottom of the squat
1 minute of shoulder mobility with the PVC

For time:

50 KBS
1-10 Pullups
10-1 Burpees
50 KBS (53/35)


Pic from CrossFit.com

2014-05-19 Overhead work and a MetCon that Celebrates Our New Oly Bars

Inspiration:

This weekend last years CrossFit Games champ, English firefighter Samantha Briggs came in fourth in Europe and may not even be able to participate in this year's games.  Here is her post from Instagram this morning:

"The weekends events hit me with a bang this morning & I just wanted to stay in bed all day ... I gave myself two options 1) sit and cry over something I cannot change 2) go to the gym and do what I do best ... I chose to TRAIN"

Meet Downstairs at 1610

Warmup:

PVC Warmup
1-5 Progression not for time and very strict of--
Pullups
Pushups
Squats

Strength:

Strict Press
5, 5, 5

Push Press
5, 5, 5

Jerk 
5, 5, 5

MetCon:

Run 400 m with a 45 lbs bar
50 Back Squats with 45 lbs bar
Run 200m with a 45 lbs bar
50 push press with 45 lbs bar
100 m lunges with 45 lbs bar in front rack position

Finally, you will see we have four new Oly bars from PR Lifting that were purchased with Wellness money from the county.  Please be good to them so that they last a long time.  The same applies to all the new spring clips we got (8 sets).  



 

2014-05-15

Thursday, May 15, 2014

Today's WOD

30 Wall Balls
15 Push Press  (95/65)
50m Farmer Carry (75/45)
20 Wall Ball
10 Push press
50m Farmer Carry
10 Wall Ball
5 Push Press
50m Farmer Carry

2015-05-14

Wednesday, May 14, 2014

Row 500m for a warm-up then meet downstairs, it's nice outside.

Strength

Squat Clean 4 sets of 4 with 75% of body weight

WOD

Five rounds for time

15 T2B
10 Power Cleans 135/95
Run 200m

 

2014-05-13 Countdown

Tuesday, May 13, 2014

Meet downstairs for a group warm-up

WOD

70 Burpees
60 Sit-ups
50 KBS
40 Pull-ups
30 Push press (95/65)
2  Trips up and back on the west stairs
1 400 meter run


All sections may be scaled depending on ability. Don't Cherry Pick!  See you there.

2014-05-12 Sumo n Stuff

Monday, May 12th, 2014

Meet downstairs and warm up with a 400m run, followed by jump rope 200 singles or 100 doubles

WOD

15 Minute AMRAP

5  Pull-ups
10 Med Ball Sit-ups
15 SDHP (with bar or KB, use a challenging weight)

2014-05-08 Rowing wod

2014-05-08
Meet upstairs at 1610

Warmup:
PVC stretch
1-10 Jumping jacks with a 10 second plank between each set

WOD:
AMRAP 20 minutes of:

500 Meter row
15 pushups
25 squats

Hand release pushups with situps AMRAP

2014-05-07
Meet upstairs at 1610

Warmup:
5 Rounds, not for time of:
50 Single unders
10 PVC OHS

Every 30 seconds for 5 minutes:
5 KBS

Every 30 seconds for 5 minutes:
3 Goblet squats

WOD:
AMRAP 5 minutes of:
20 Hand release pushups
20 Situps

2014-05-06 Thirties

Meet  upstairs at 1610

PVC stretch
Then Strength:
3 Rounds of:
5-3-1 Strict press

Then go downstairs for WOD:

30 Burpees
30 Box Jumps
30 Push Press
30 Situps
30 Dead Lifts
30 Toes to Bar

"Fran" and more

2014-05-05
Meet upstairs at 1610

PVC stretch
Then go to the 4th Floor atrium

5 Rounds of:
Run one lap
10 Superman
100 Flutter kicks (50 each leg)

Then go downstairs for:

"FRAN"
21-15-9
Thrusters (95/65)
Pull-ups

2014-05-01 May Day

Happy hottest day of the year.  Next week will be cold and dreary again so enjoy this while you can.

Meet upstairs at 1610 hours

 Warmup:

PVC Warmup

500 single unders

MetCon:

AMRAP 20 minutes

5 squats
5 burpees
1 lap of the loop at the middle of the building
then
10 squats
10 burpees
2 laps of the loop
then
15 squats
15 burpees
3 laps of the loop
and so on...

2014-04-30 KBS and Running

This weather will not last, but it is beautiful and hot.  Dress accordingly and bring water.

Meet downstairs at 1610 with your kettlebell.

Warmup:

1-5 pullups
5 slowwwwww squats between pullups

then run 400m

WOD:

4 rounds for time

50 KBS (70/35)
Run 400m

2014-04-29

Meet upstairs at 1610

Weighted Pullups:   5, 5, 3, 3

MetCon: From Mainsite

10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

2014-04-28 Press and Rowing

Meet upstairs at 1610

Warmup:

1-10 pushups with 5 PVC OHS between sets.  Not for time.

Strength:

15 minutes to work up to a 3 rep max of press.  Keep them ultra strict and remember that small increases in weight are significant on the press.

MetCon:

10 rounds of 1:00 rowing and 1:00 rest.

If you are splitting this up with someone don't put your feet under the straps.  It will help improve your technique, it's harder, and your transitions will allow more rowing and less messing with straps.

2014-04-24

SCUBA gear and boats are optional unless it keeps raining like this.

Warm up

50 meter walking lunges
20 squats
10 push ups

Strength

Deadlifts

Start at 65-70 percent of your 1 rep max 10, 5, 5, 3, 3

WOD


3 Rounds for Time

5-L/5-R Dumbell or KB snatch (53/35) or (50/30 with dumbells)
10 Wall balls
5 man makers (35/20)
Run 400

2014-04-23 Running Rain or Shine

 Wednesday, April 23, 2014

Move the rowers upstairs and warm up with a 500 meter row

Strength:

Back Squat with 60-70 percent of your one rep max 5-5-5

WOD (Downstairs-take your kettle bell)

3 Rounds of the following (53/35)

Run 200
20 pull ups
Run 200
20 SDHP 
Run 200
20 Goblet squats

The 200 meter run will be from the covered area pull up bars, east to the retaining wall and back.

2014-04-22

Warm up with 100 Double unders or 200 singles
Give the DU's at least 20 attempts

Strength:

Push Press-Find a 3 rep max and then do 3-3-3-3

WOD: 12 minute AMRAP
          
 5 Curtis P's (Bar must go to floor at start of each Curtis P)
10 HR Push ups
15 med ball sit ups

2014-04-21 Festivus Games Flashback

Meet downstairs with all of the bars, clips and weight to set up for the people we have on hand.

Warm-up with a 400 meter run

Strength: Squat clean 4-4-4-4 with a moderate weight.  The 4th rep should be a challenge

WOD:

This was the final workout to decide the top finishers at the CF Festivus Games this weekend.  Its fast, but tough.

30 Back Squats
30 deadlifts
30 thrusters

For time
(95/66)

Bench press work

2014-04-17

Meet upstairs at 1610

Warm up:
PVC stretch
10 squats
10 sit ups
10 superman
10 pushups
Row 250 meters

WOD:
Bench press: 5-5-4-4-3-3-3-2-2-2-1

WOD with some dumbbell snatches

2014-04-16

Meet upstairs at 1610

PVC warm up
1000 meter row
200 single unders


WOD:
4 Rounds of:

20 One handed Dumbbell snatches (10 each side)
15 KBS
20 Box Jumps

Core With a Little Running

2014-04-15

Meet upstairs at 1610
Row 500 meters

Then the following at the center atrium:
20 meter bear crawl
20 meter toe touch
20 meter crab walk
20 meter run

Meet downstairs for 3 Rounds of:
15 Knees to elbow
6 plyo pushups
Run 200 meters

2014-04-14

Meet downstairs at 1610

PVC warm up
Run 400 meters

EMOM 10 minutes of:
10 pushups
10 KBS

Then:

3 Rounds of:

10 pull ups
10 front squats
10 burpees

2014-04-09 Filthy Fifty!!

Wednesday, March 9, 2014

Meet downstairs for the warm-up

Run 400 followed by stretching led by Kevin or Lisa


WOD

Filthy Fifty

50 Repetition of the following movements, in order.

Box Jumps
Pull-ups
Kettle bell swings
Walking lunges (each step counts as a rep)
Knees to elbows
Push Press 75/45
Good mornings  45/Scale as needed
Wall Balls
Burpees
Double Unders (or 100 singles)

See you there.

2014-04-07 Helen

Warm up

200 Single Unders, then

Death by 10 meters!


WOD

Helen

3 Rounds of :

Run 400
21 KBS
12 Pull ups

Some Sunday Motivation

What are folks doing this rainy Sunday?  Some folks are meeting at Impact in Gladstone to do BJJ at 11.  Maybe you are hitting the streets for a run.  Maybe this is a good active recovery day for you.  Make it count. 

Here is some fun to get you moving!

And Naudi Aguilar apparently doesn't like CrossFit or is trying to distinguish his brand, but it's still pretty cool and looks like fun, so he can call it whatever he likes.

2014-04-03 Snatches

Meet Downstairs with a jump rope and warm up with 200 singles and PVC stretch

WOD

20 Minute AMRAP

12 Hanging power snatch 65/45
10 push-ups
10 sit ups

2014-04-02 Clean and Jerk

Wednesday, April 2, 2014

Take enough bars and weight downstairs to set everyone up for this workout, which was borrowed from the fine folks at Crossfit PFB in Sandy.

Warmup

Run 400, followed by 2 sets of 10 push ups and 15 squats

Strength

Back squat at 90% of your 1 rep max 2-2-2-2-2

WOD

25 Pull ups
5 Clean and Jerk (135/95)

20 Pull ups
4 Clean and jerk

15 Pull ups
3 Clean and jerk

10 Pull ups
2 Clean and jerk

5 Pull ups
1 Clean and jerk

2014-04-01 April Fools Day Squats

2014-04-01
Tuesday, April 1, 2014

Meet upstairs at 1610
PVC Warm up

Strength:
Four sets of:

4 Front Squats
8 Back Squats
Rest 30 seconds in between sets. Use the same weight for all reps, front and back.

WOD:
8 Minute AMRAP of:
7 Deadlifts
35 Single Unders

2014-03-31 Crossfit 14.5

Monday, March 31, 2014

Meet upstairs and take a 500 meter row for a warmup

WOD

A variation of Crossfit Open 14.5 due to our limited equipment

Thrusters and Bar Over Burpees (95/65)

21-18-15-12-9-6-3

-Do this as a partner WOD with the prescribed weight.  Only one partner works at a time. If we need a buyout at the finish, we'll plan it then.

2014-03-27

Warmup:

PVC Warmup
10 laps of center atrium with 5 squats on each lap

Strength:

Dumbbell Press

5, 5, 5, 5, 5

WOD:

AMRAP 12 minutes
3 burpees
6 squats
12 jumping lunges

Buyout:

100 KBS for time (53/35)

2014-03-26 Jackie

Warmup:

PVC warmup
Slow Spiderman crawl 20 m--hold the deepest possible lunging position for at least 5 seconds on each step
20 slow squats--hold at bottom of squat for at least 5 seconds per rep

Strength:

Goblet Squats

10, 5, 5, 5, 5

WOD:

Jackie with a run

Row 1000 m
50 thrusters with 45 (that's the Oly bar)
run downstairs
30 pullups
run back upstairs

Buyout:

200 KBS for time (53/35)

2014-03-24 OHS and more

2014-03-24 Overhead Squats and more
Meet downstairs at 1610

PVC Warm up, concentrating on overhead squats
800 Meter run

WOD:
3 Rounds for time:

10 Overhead Squats
20 Box Jumps
20 Wall Ball Shots
20 KBS

2014-03-25 Thrusters

Warmup:

PVC Warmup
500 single unders

Strength:

Thrusters

10, 5, 5, 5, 5

WOD:

For time:

100 squats

rest 2 minutes

100 pushups

rest 2 minutes

100 AbMat situps

Buyout:

150 KBS for time (53/35)

Power Cleans AMRAP

2014-03-19
Meet upstairs at 1610

PVC Warm up
500 Meter run

AMRAP 15 minutes:

15 Power cleans (135/95)
30 Double Unders or 60 Single Unders
15 Ab Mat Situps

Deck of Cards Wod

2014-03-18 Deck of Cards
Meet upstairs at 1610

PVC Warm up
200 Single Unders

WOD:

Deck of Cards:
HEARTS:      Pushups
CLUBS:         Squats
DIAMONDS: Dumb bell push press
SPADES:       Situps
JOKERS:       Run west stairs

2014-03-17 St. Paddy's Day

Meet upstairs at 1610 hours

Warmup:

PVC Warmup

2 rounds of:
20 m Superman
20 m Bear Crawl
20 m Crab Walk

WOD:

3 rounds of:

1 minute of ME burpees
1 minute of ME box jumps
1 minute of ME rowing
1 minute of ME KBS
1 minute of rest

Count all reps with an indecipherable Irish accent and wear something green.

2014-03-13 Diane

Thursday, March 13, 2014

Warm up with the PVC stretch and 5 laps around the atrium

Strict Press 5-5-3-3-1, Working toward your 1-Rep max


WOD

"Diane"

21-15-9 (225/155)
Dead lift and Handstand Push ups

Do some scaling on this and use strict form!!

Use a weight on the dead lift that's work, yet you can get through your sets unbroken or with only one or two breaks in the first couple of rotations.

Take your shoes off and try the handstand push ups in the hallway.

If you've never tried these, use a spotter and practice some first.

Use an abmat under your head. When you've done your best to try some on the wall, finish the set by placing your feet on the jump box, back your hands on the floor as close to the box as possible to focus on the shoulders and do your push-ups. 

As promised, no squats today!  Great work this week by everyone. 

2014-03-12 Curtis P

Warm Up

Meet upstairs.
Run to the east stairs, through the lot and back up the west stairs.
By the way, stop at the lower level to to 10 pull-ups, 10 push-ups and 10 squats

Strength

Back squat
5 sets of 10 at 3/4 body weight

WOD

3-Rounds
10 Curtis P's  95/65 (Look them up on YouTube)
20 Burpees
30 Sit-ups

This is gonna be good folks!!

2014-03-11 Squat and Run

Tuesday, March 11, 2014

Meet upstairs and do 200 Single Unders for warmup

WOD

Take the med balls downstairs

20 Minute AMRAP

10 med ball cleans
10 pull ups
Run 400
10 wall balls
10 toes to bar
Run 400

A few of the regulars will be missing today due to the swearing in ceremony.  Enjoy the outdoors!

2014-3-10 Thrusters

Monday, March 10, 2014

Meet upstairs for the Warm-up

Row 500 and  PVC Stretches

Squat Cleans 5-5-5  (95/65)


WOD

3-Rounds

20 KBS
50 Meter overhead weighted lunges in the 4th floor hallway (45/25)
10 Thrusters (95/65)

2014-03-06 Chelsea

2014-03-06

Meet upstairs at 1610
PVC Warm up
Run 10 laps around atrium, 5 laps each direction

Then go downstairs for

CHELSEA:
EMOM for 30 minutes of
5 Pull ups
10 push ups
15 squats

Great effort!

We have a very consistent, growing group of awesome people coming to the 4:10 p.m. WODs. Hopefully others, who can't come to the 4:10 workouts, are benefitting from the posted WOD's as well. Keep up the good effort, everyone, and stay safe!

Also, I apologize for the occassional typos, as we all get busy managing our work loads with our CrossFit postings :)

Coach Lisa

EMON One hand snatches

2014-03-05

Meet upstairs at 1610

PVC Shoulder warm up
Row 500 meters ]
200 Single unders

Then;
EMOM 10 minutes:
5 One hand dumbbell snatch with each hand

2014-03-04 Strength with AMRAP

Meet upstairs at 1610

Warmup:
PVC shoulder warmup
3 sets of:
15 Jumping Jacks
15 Squats
15 Mountain Climbers
15 Jump Squats

Strength:
Power cleans:
5,5,3,3,3

Then AMRAP for 12 minutes of:
12 Pushups
12 Box Jumps
12 KBS (53/35)

2014-03-03 Thirties

Meet upstairs at 1610

Warm up:
PVC: 25 Overhead squats, 10 Pass thrus each side
Row 500 meters OR do 200 Single Unders

Then: For time:
3 Rounds of:
30 Jumping Jacks
30 Push ups
30 Situps
30 Burpees
30 Squats
Run west stairs in between each round 

2014-02-27 Kettlebell Swings and Lunges

Meet upstairs at 1610 hours.

2 rounds of:

20 m bear crawl
20 m crab walk
20m Supermans
20 m inch worms

PVC warmup

Strength:

Strict Dumbbell Press

12, 12, 12, 12

Strict Dumbbell Row

10, 10, 10, 10

MetCon:

EMOM 15 minutes

8 KBS (70/53)
12 Walking Lunges

2014-02-26 Nicole

Thursday, February 26th, 2014

Meet upstairs for a warmup of 200 singles of 100 double unders

Move downstairs for the workout

WOD

"Nicole's big sister"

20 minute AMRAP of -

400 meter run
Max rep pull-ups
Max rep hand release push-ups

Do the push ups with intensity. Once you have to pause on the pull ups or push ups, it's time to run. 

Enjoy. P.S.  I borrowed this in part from CF PFB and I won't be able to attend the workout tonight (Kevin)

2014-02-25 A Squat Variety Pack

Meet upstairs at 1610

Warmup:

10 laps of the atrium at the center of the building.

then 5 rounds of:

5 slow, perfect squats
30 seconds at the bottom of the squat

WOD:

AMRAP 1 minute

Squats

Rest 4 minutes

AMRAP 1 minute

Goblet Squats 2 Pood KB

Rest 4 minutes

AMRAP 1 minute

Thrusters 95

AMRAP 1 minute

Front Squats 135

Rest 4 minutes

AMRAP 1 minute

Back Squats 135

2014-02-24 Pushups and Midline

In case you missed this weekend's torture on mainsite...

Meet upstairs at 1610 hours.

Warmup:

100 jumping jacks

then partner up and 10 leap frogs, which is one person working.  Shoot (or crawl if you must) between your partner's legs, turn around, the partner leans down and puts hands on their thighs, then the working partner jumps over the top of them.  It sounds harder than it is.

WOD 1:

Partner up so that one is judging and the other is working.  Make is strict. 

50 strict pushups in one set for time and exactly correct completion.

No perturbance of the midline.  No movement at the hip knee or head.

Use CFJ's article about the pushup as your reference.

WOD 2:

2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups

Use this video as your reference.