Monday, December 29, 2014

Hollow Rocks and Some Rowing


PVC warmup

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

EMOM 5 minutes:
30 seconds of hollow rocks


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.

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.

Sunday, December 28, 2014

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. 

Tuesday, December 23, 2014

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

One partner works through one round while the other rests.

Monday, December 22, 2014

2014-12-22 15 minute AMRAP

Meet downstairs at 1610

We will do some stretching, then run 400 meters

15 Minute AMRAP of

15 Squats
12 pushups
9 box jumps
6 pullups

Thursday, December 18, 2014

2014-12-18 Deck of Cards

Meet upstairs at 1610

PVC Stretch
Row 500 meters

Deck of Cards

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

Wednesday, December 17, 2014

2014-12-17 Box jumps, pushups and pullups

Meet downstairs at 1610

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


5 rounds
20 box jumps
20 hand release pushups
20 pullups

Tuesday, December 16, 2014

2014-12-16 15 Minute AMRAP

Meet upstairs at 1610

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

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

AMRAP 15 minutes

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

Monday, December 15, 2014

2014-12-15 "ANGIE" modified

Meet downstairs at 1610

200 single unders
PVC stretch

5, 5, 3, 3, 1 Sumo Deadlift High Pull

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

Thursday, December 11, 2014

2014-12-11 Helen

Thursday, December 11, 2014

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



3 Rounds of;

400 meter run
21 KB Swings
12 pull ups

Wednesday, December 10, 2014


Wednesday, December 10, 2014

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


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


3 Rounds;

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

Monday, December 8, 2014

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.


3 Rounds;

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

Sunday, December 7, 2014


Monday, December 8, 2014

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


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

Thursday, December 4, 2014


Meet upstairs at 1610


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



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


AMRAP 7 minutes

15 Dumbbell Push Press
15 Pushups
15 Squats

Tuesday, December 2, 2014

2014-12-03 Front Squats

Meet Upstairs at 1610


PVC Warmup

500 single unders


Front Squat

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


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

Meet upstairs at 1610


Not for time--

3 rounds of 

10 KBS
20 Squats
1 minute of plank

Row 500 meters



5, 5, 5

Push Press

5, 5, 5

Push Jerk (feel free to do Split Jerk) 

3, 3, 3


AMRAP 10 minutes:
10 Kettlebell Snatches with each hand
2 Laps of Center Atrium

Monday, December 1, 2014

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

Meet upstairs at 1610 hours


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


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


For time--

75 KBS 1.5 pood
Run 1 mile
75 KBS 1.5 pood


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