Thursday, July 31, 2014

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.

Wednesday, July 30, 2014


Wednesday, July 30, 2014

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


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

Tuesday, July 29, 2014

2014-07-29 Barbara

Tuesday, July 29, 2014

Meet downstairs and warm up with 200 singles or 100 DU


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.

Monday, July 28, 2014

2014-07-28 Jack

Monday, July 28, 2014

Row 1000 meters
Push Press 3x3 at a heavy weight



20 minute AMRAP

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

Thursday, July 24, 2014


Meet downstairs at 1610.


PVC Warmup

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


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

Wednesday, July 23, 2014


Meet downstairs at 1610


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.

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


AMRAP 7 minutes

3 pullups
7  KBS
sprint 50 m

Tuesday, July 22, 2014

2014-07-22 Squats

Meet upstairs at 1610 hours


Row 500m

250 single unders

2 minutes of plank



5, 5, 5, 5, 5

Front Squat

3, 3, 3, 3, 3

Back Squat

2, 2, 2, 2, 2

Monday, July 21, 2014


Meet downstairs at 1610 hours.


Run 400 m

Plank 2 minutes

25 Supermans

Run 400 m

WOD from 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)

Thursday, July 17, 2014

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)

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!

Wednesday, July 16, 2014

2014-07-16 Deadlifts

Meet downstairs at 1610

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

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

Tuesday, July 15, 2014

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

Meet downstairs at 1610

PVC stretch
200 single unders

 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.

Monday, July 14, 2014

2014-07-14 Tabata Day

Meet downstairs at 1610

PVC stretch
200 Single Unders
Run 800Meters

Tabata WOD:

Dumbell push press

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.

Thursday, July 10, 2014


Meet downstairs at 1610

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


4 Rounds of:

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

Wednesday, July 9, 2014

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



Clean   135/95
KBS     53/35
Knees to elbows


Tuesday, July 8, 2014

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. 

Sunday, July 6, 2014

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


Work to a heavy 3 rep max on push jerk, then:
3 sets of 3 at that weight.


4 Rounds for time:

10 Thrusters @ 135/95
10 Box Jump Burpees
400 meter run

Wednesday, July 2, 2014

2014-07-02 Mike's WOD


1 round of:

30 second each-- jumping jacks, squats and lunges

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


50 Burpees

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)

Tuesday, July 1, 2014

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.


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

PVC warmup


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.