Thursday, December 10, 2015

2015-12-10 Front Squats and stuff

Thursday, December 10th, 2015

Meet upstairs at 1610

Warmup:
PVC stretch
Run 10 laps around the atrium

Strength:
5-5-5-3-3-1 Front Squats

Metcon:
4 Rounds of
1 minute of rowing
1 minute of KBS
1 minute of situps

Wednesday, December 9, 2015

2015-12-09 Deck of Cards

Wednesday, December 9th, 2015
Meet upstairs at 1610

Warm up:
PVC stretch
Run half mile on the treadmill
Row 500 meters

Deck of Cards:
Clubs:    Med ball cleans
Spades:  Box jumps
Hearts:   Pushups
Diamonds:Situps

Monday, December 7, 2015

2015-12-07 "Jack"

Monday, December 7th, 2015

Meet upstairs at 1610

PVC Stretch
10 slow squats
Hold in plank for one minute

Strength:
Bench press 5-5-3-3

"Jack"

20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 Box jumps

Tuesday, December 1, 2015

2015-12-01 Sprints

Meet upstairs at 1610 hours

Warmup:

Bring your key card
Run the building circuit (to east stairwell, down, across, up west stairwell)
20 pushups
20 situps
20 squats
Run the building circuit carrying something like a dumbell, medball, or KB that you can manage without making a hole in the wall

Speed work:

Sprints 10x100m with 90 seconds rest between sprints


Monday, November 30, 2015

2015-11-30

Warmup:

5 laps of the center atrium.  2 burpees on the first lap, add to each lap. 

1 lap of bear crawl

4 events for time, any order, rest as needed between events:

Row 1000 meters

100 squats

100 pushups

100 KBS

Tuesday, November 24, 2015

2015-11-24 Presses

Tuesday, 11-24-2015

Meet upstairs at 1610

Strength:
Press
5-5-5-3-3-3

MetCon:
3 Rounds for  time with kettlebell

20 SDHP
20 Goblet squats
20 HR Pushups
1 Set of stairs with KB in hand

Monday, November 23, 2015

2015-11-23 AMRAP 15

Monday, November 23rd, 2015

Meet upstairs
Warm up:
200 single unders
250 meter row
Run a half mile on the treadmill

Go downstairs for the WOD

15 minute AMRAP of:

15 Pullups
15 Wall balls
15 Snatches 75/55
15 Box jumps


Wednesday, November 18, 2015

2015-11-19 AMRAP DUO

Thursday, November 19, 2015

Meet downstairs for the warm up

Run 400 
50 Meter walking lunge
PVC OHS
PVC Pass Through

Strength Work

Clean and Jerk  3-3-2-2-1 Working toward a 1RM

WOD

6 minute AMRAP, increasing reps by 1 each round

Clean and Jerk at 75% of 1RM
Toes to Bar

Rest 5 Minutes

6 minute AMRAP

Wall Balls
50 meter shuttle run (same space we use for weighted lunges)

2015-11-18 Fifties

Wednesday, November 18th
Meet upstairs for the warmup

200 Single unders
10 Squats
10 Lunches on each side
10 PVC Pass throughs
10 PVC Good mornings

Strength:
Snatch grip deadlift 3-3-3-3 at bodyweight

Move downstairs for the WOD

WOD:
Sorta Filthy Fifty (You must finish all reps before moving on to next exercise)

50 Squats
50 HR Push-ups
50 Pull-ups
50 Thrusters 75/55
50 Situps
50 KBS

Tuesday, November 17, 2015

2015-11-17 Thrusters and Man Makers

Tuesday, November 17, 2015

 Meet upstairs for the warmup:
 2 Rounds
 10 Jumping squats 10 Push ups 10 Sit ups 10 PVC pass throughs

 WOD:
 1-10 Ascending Man Makers
 10-1 Descending bar only thrusters

Monday, November 16, 2015

2015-11-16

Monday, November 16, 2015

Meet upstairs for the warmup

Run 10 rounds of the atrium, followed by two rounds of
Bear Crawl
Baby Elephants
Walking Lunges
Broad Jump

WOD

Starting upstairs, 4 Rounds of:

Row 500
15 Burpees
Run downstairs
10 KB snatch
10 Pull ups

Wednesday, November 11, 2015

WOD FOR THURSDAY 11-12-2015 Deck of Cards

No WOD will be posted for today, Wednesday. The following is for Thursday, November 12th.

Meet downstairs at 1610
Warm  up with a PVC stretch and a 400 meter run

DECK OF CARDS WOD:

Hearts: Pushups
Diamonds: KBS
Spades: Wall ball shots
Clubs: Situps
Jokers: 10 Burpees



Tuesday, November 10, 2015

2015-11-10 Stair running

Tuesday, November 10th, 2015
Meet downstairs at 1610

PVC stretch
10 slow squats
100 flutter kicks (50 each side)

WOD:
 Take a wall ball to the bottom of the west stairs

5 Rounds
10  wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 pushups
Run to the workout area
10  KBS

Monday, November 9, 2015

2015-11-09 Snatches, clean and jerks, pull ups

Monday, November 9th, 2015

Meet downstairs at 1610
PVC stretch
Then Shoulder press 5-5-5-3-3

WOD:
12 Minute AMRAP of

3 Snatches
6 Clean and jerks
9 Pullups
100 single unders


Thursday, November 5, 2015

2015-11-05 "Christine"

Thursday, November 5th, 2015
Meet UPstairs at 1610

Warm up in the atrium with 2 rounds of
Jog one length
Crab walk one length
Bear crawl one length
Walking lunges one length

Meet back in upstairs gym for WOD

"Christine"
3 Rounds for time of
Row 500 meters
12 Deadlift
21 Box jumps or stepups

Wednesday, November 4, 2015

2015-11-04

Wednesday, November 4th, 2015

Meet downstairs at 1610
Warmup:
20 PVC pass throughs
20 med ball situps
10 superman
10 slow squats
100 single unders

WOD:
4 Rounds

21 wall ball shots
18 box jumps
15 kbs
12 pullups
 

Tuesday, November 3, 2015

2015-11-03 Kettlebells

Tuesday, November 3, 2015

Warm up with a 400, 10 Squat Jumps, 20 PVC Pass Through, 20 PVC OHS


WOD



25-15-10-5 all with #53/35 KB
KB Swing
KB SDHP
Goblet Squat

Run 400 after the set of 25, 15 and 10, totalling three repetitions.

Thursday, October 29, 2015

2015-10-29

Thursday, October 29, 2015


Meet downstairs at 1610 and warm up with the following:

2 Rounds

10 Wall Squats
10 Med Ball DL
10 Sit ups
10 Push Ups

OLY

Back Squat

3-3-3-3-3 at 80% of 1RM

WOD

3 Rounds for time

10 Ring Dips
20 Med Ball Sit Ups
50 Meter Overhead Weighted Lunge

Wednesday, October 28, 2015

2015-10-28 Partner WOD

Wednesday, October 28, 2015

Meet downstairs at 1610 and warm up with two rounds of:

10 Wall Balls
10 Push Ups
10 PVC OHS
10 Pass Through
10 Pass Arounds

WOD

With a partner, complete the following:

150 Burpee Pull Ups
2000 meter row

Break up the work in any order that works with your partner, with one exception....neither partner may row more than 500 meters in one sitting without changing positions.

Enjoy!

Sunday, October 25, 2015

2015-10-26

Monday, October 26, 2015

Meet downstairs for the warm up at 1610

Warm Up

10 Squat Jumps
20 DU/40 Singles
10 Pull Ups
20 DU/40 Singles
10 Sit Ups
20 DU/40 Singles

OLY

Snatch 3-3-3-3 @ 75% of 1RM

WOD

Run 400, then 3 rounds of...

10 SDHP  95/75
10 HR Push Ups
10 Pull Ups

then run 400...

Thursday, October 22, 2015

2015-10-22

Meet UPSTAIRS at 1610

Warm up with a 500 meter row

WOD: 4 rounds of

30 Push-ups
20 Front squats
20 Push press
30 Sit-ups

Tuesday, October 20, 2015

WODS FOR TUESDAY AND WEDNESDAY

I will not be here today and tomorrow, so I am posting the WODs for the next two days. Have fun!!

Coach Lisa

TUESDAY, October 20th
Meet upstairs at 1610

PVC stretch
500 meter row

Move downstairs for the WOD
5 Rounds of:

10 pullups
Move to the west stairs
Run half way up the stairs, 10 wall ball shots
Run to the inside gym, 10 pushups inside
Run back downstairs


WEDNESDAY, October 21st
Meet downstairs at 1610

PVC stretch
100 single unders

Strength:
5-5-3-3-1 Push press  working to a one max rep

WOD:
Run to the light at SE 82nd Ave and jog back to downstairs gym
20 Box jumps
Run 400 meters
20 squats
Run 400 meters
20 KBS
Run 400 meters









Monday, October 19, 2015

2015-10-19 "FRAN"

Monday, October 19th, 2015

Meet downstairs at 1610
Warm up:
PVC stretch
Then 2 rounds of :

10 slow squats
20 hammer strikes on the tire (10 each side)
30 sit ups

WOD:
"FRAN":

21-15-9
Thrusters
Pullups

Thursday, October 15, 2015

2015-10-15 Deadlifts and Burpees

Meet downstairs at 1610 hours

Warmup:

PVC Warmup
Run 400m
Spend 2 minutes at the bottom of the squat

Strength:

EMOM 10 minutes

3 deadlifts

MetCon:

5 rounds for time--
10 Bar Over Burpees
1 deadlift
10 Burpee Pullups
1 deadlift
Sprint 200m

Tuesday, October 13, 2015

2015-10-13 Helen

Meet downstairs at 1610 hours

Warmup:

3 rounds, not for time of--
20 walking lunges
20 plyometric vertical bounds
20 plyometric horizontal bounds

Strength:

Weighted Pullups 5, 5, 5

MetCon:

Helen

3 Rounds for time

Run 400m
21 KBS (53/35)
12 Pullups

Monday, October 12, 2015

2015-10-12 Front Squats


Meet downstairs at 1610 hours

Warmup:

Plank for 30 seconds
Jump Rope for 30 seconds
Plank for 1 minute
Jump Rope for 1 minute
Plank for 2 minutes
Jump Rope for 2 minutes
Plank for 1 minute
Jump Rope for 1 minute
Plank for 30 seconds
Jump Rope for 30 seconds

Spend 1 minute at the bottom of the squat

Strength:

Front Squat  5, 5, 5, 5, 5

Met Con:

In pairs, set up the bar and do the following work one at a time.  Set weight at a weight where the athlete can do at least 12 reps in this format.

Every 10 seconds 1 rep til you can't do any more...

Press

Bent Over Row

Thursday, October 8, 2015

2015-10-08

Thursday, October 8, 2015

Meet downstairs at 1610 for the warm-up


Warm Up

2 Rounds of

25/DU or 50 Singles
10 Wall Squats
10 HR Push Ups
10 Sit ups


WOD

3 Rounds for time

10 Deadlift  185/155
20 Box Jumps
10 Knees to Elbows

Wednesday, October 7, 2015

2015-10-07

Wednesday, October 7, 2015

Meet upstairs and warm up with a 500 meter row & stretching.  Move downstairs for the WOD.

Strength

Clean and Jerk 3-3-3-3  135/95

WOD

Run 400, then

3 Rounds

10 Low Hang power Snatch  115/75
20 HR Push Up
30 Sit Ups

then, run another 400

Tuesday, October 6, 2015

2015-10-06

Tuesday, October 6, 2015

Meet downstairs at 1610 to warm-up

2 Rounds of the following:

Stairs
10 Squats
10 Push Ups

Strength

Back Squat  3-3-2-2-1 Working toward a 1RM

WOD

5 Rounds

15 KBS
10 Wall Balls
5 Ring Dips/Scale with bands or on boxes id needed


Monday, October 5, 2015

2015-10-05 AMRAP

Monday, October 5, 2015

Happy Monday

Meet downstairs for the warmup...


10 Jumping Squats
40 Singles
10 Burpees
40 Singles
10 Sit ups
40 Singles
10 Lunges on each side

Lift

OH Squat  3-3-3-3-3 at 70% 1RM

WOD

15 Minute AMRAP

5 Pull Ups
10 Overhead Weighted Lunge 45/25 (5 on each side)
10 Toes to Bar
Run 200

Thursday, October 1, 2015

2015-10-01 Deck of Cards

Thursday, October 1st, 2015
Meet downstairs at 1610

Warmup:
PVC stretch

2 Rounds of
10 slow squats
10 superman
10 med ball situps

WOD
Deck of Cards:

Hearts:         Pushups
Spades:        KBS
Clubs:         Goblet squats
Diamonds:   Situps
Jokers:         5 Burpees 


Wednesday, September 30, 2015

2015-09-30 Med balls and running

Wednesday, September 30th, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
200 single unders

WOD:

Run 400 meters
15 burpees
Run 400 meters
15 wall ball shots
Run 400 meters
15 med ball situps
Run 400 meters
15 med ball cleans 



Tuesday, September 29, 2015

2015-09-29

Tuesday, September 29th, 2015

Meet downstairs
WARMUP:
400 meter run
2 Rounds of:
10 wall ball
10 PVC OHS
10 Supermans

STRENGTH:
2 sets of:
10 Deadlifts

WOD:
3 Rounds for time of:
15 Box jumps
10 OHS
15 Pullups

Monday, September 28, 2015

2015-09-28 CF Main Page WOD

Monday, September 28, 2015

Warm up with 2 rounds of:

50 Singles/25 DU
10 Wall balls
5 Burpees

WOD

4 Rounds for time

30 Push ups
20 Front Squats  115/85
20 Push Press     115/85
30 sit ups

Thursday, September 24, 2015

2015-09-24 Sumo Deadlifts--How to Be More Like Takanoyama

Meet downstairs at 1610

15 minutes to work up to a heavy triple of Sumo deadlift.

MetCon:

For time 21-15-9 of:

KB Cleans with the left hand
KB Cleans with the right hand
HR Pushups

                                                      Yes, but keep your skin on.
                                                      No, and put some pants on.

And finally, Sumo is legit. Check out the amazing athlete--Takanoyama and his sweet Uchi mata.

Wednesday, September 23, 2015

2015-09-23 Some Stairs

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

2 rounds of:

1 minute of single unders
1 minute of plank
1 minute of jumping jacks
1 downward facing dog

AMRAP 20
5 pullups
5 KBS
run 1 set of stairs (from the ground floor to the fourth floor)
>>On each subsequent round, add 5 pullups and 5 KBS and an extra set of stairs. So the 2nd round is 10, 10, 2...continuing to increase with each round


Tuesday, September 22, 2015

2015-09-22 Front Squats

Meet downstairs at 1610

Warmup:

PVC Warmup

Run 400 meters

15 minutes to work up to 90% of max on a triple of front squat

AFAP:

10-1! Thrusters (95/75)
1-10! HR Pushups

This may be preaching to the choir, but CrossFit, combatives, and eating right are a great way to fight the attack that a career in law enforcement can be on your health and mental well being.  Here is a great article from the Atlantic on diagnosis.  The cure is posted here 4 days per week.

Monday, September 21, 2015

2015-09-21 "Cindy" modified

Monday, September 21st, 2015
Meet downstairs at 1610

Group stretching and warmup
Run 400 meters

WOD
Cindy modified. 10 minute AMRAP of

5 Pullups
10 Pushups
15 Squats

Congrats to all of the CFI athletes that attended last week's CF Law Enforcement seminar with Greg Amundson including Coach Lisa, BJJ Ninja Paul, and WOD Damager Brian. And thanks to our brothers and sisters from CrossFit 1850 who made the class possible.


Thursday, September 17, 2015

2015-09-17

Thursday, September 17, 2015

Warm up in the 4th floor atrium

Run 5 laps, then
2 rounds of:

Toe touch
Bear Crawl
Russian Kicks
Baby Elephants

WOD

Move downstairs for the WOD

3 Rounds for time

10 Power Cleans 135/95
15 Over the Bar Burpees
50 meters Overhead Weighted Lunges

Wednesday, September 16, 2015

2015-09-16 CF Main Workout

Wednesday,  Sep 16, 2015

Warm up with a 500 meter row upstairs.  Move downstairs for the WOD


WOD

Taken from the CF site

Complete as many reps as possible in 10 minutes of:

 5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 75 lb., women use 55 lb.

Monday, September 14, 2015

2015-09-15 AMRAP

Tuesday, September 15, 2015

Meet downstairs and warmup with:

200 Singles/100 DU
PVC Stretches


WOD  20 Minute AMRAP of ascending reps (Stair: 4 floors=1 rep)


1-Stairs
2-Pull up
3-Push Press  #95
4-Toes To Bar

2-Stairs
4-Pull Ups
6-Push Press
8-Toes to Bar

3-Stairs
6-Pull Ups
9-Push Press
12-Toes to bar

4, 8,12,16.....5,10,15,20, etc......


2015-09-14

Monday, September 14, 2015

Meet downstairs and warmup with a 400m run, followed by 2 rounds of :

10 Wall Balls
10 Sit ups
10 Pass Throughs
10 Good mornings

Front Squat 3-3-3-3 with 75% of 1RM

WOD

5 Rounds

5 Deadlift  #225
15 HR Push-ups
30 Sit ups


Thursday, September 10, 2015

2015-09-10 Stair running

Thursday, September 10th, 2015
Meet downstairs at 1610

PVC Stretch
10 Slow squats
100 flutter kicks (50 each side)

WOD:
5 Rounds

Take a wall ball to the bottom of the west stairs.
10 wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 Pushups
Run to the workout area
10 one arm kettle bell snatches (5 each arm)

Wednesday, September 9, 2015

2015-09-09

Wednesday, September 9th, 2015

Meet downstairs at 1610
Run 400 meters
20 wall ball situps
Hold in plank one minute

Strength:
5-5-3-3-2 Deadlift

WOD:
5 Rounds

12 box jumps
9 pushups
6 pullups

Tuesday, September 8, 2015

2015-09-08 Deck of Cards

Tuesday, September 8th, 2015
Meet downstairs at 1610

PVC Stretch
200 Single unders

WOD:
Deck of Cards

Hearts:         Pushups
Spades:        Situps
Diamonds:   Wall ball shots
Clubs:           KBS

JOKERS:     10 Burpees

Thursday, September 3, 2015

2015-09-03 9 Minute AMRAP

Thursday, September 3rd, 2015
Meet downstairs at 1610

PVC stretch
10 hammer swings on the tire (10 each arm)
Run 800 meters

WOD:

9 Minute AMRAP
15 Toes to bar
10 Deadlift
5 Snatches


Wednesday, September 2, 2015

2015-09-02 Med Ball Fun

Wednesday, September 2nd, 2015
Meet downstairs at 1610

PVC Stretch
10 slow squats
2 Rope climbs

EMOM 8 mintutes:
10 push press

 5 Rounds:
10 wall ball shots
10 med ball situps
50 single unders

Tuesday, September 1, 2015

2015-09-01

Tuesday, September 1st, 2015

Meet downstairs at 1610

PVC Stretch
200 Single unders
Hold in plank one minute

Strength:
OHS 5-5-3-3-2

WOD

4 Rounds:
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar (Try kipping)
Run 200 meters

Monday, August 31, 2015

2015-08-31 First Day of School Inverted Cindy

Meet downstairs at 1610 hours

Warmup

PVC warmup
30 walking lunges
PVC warmup again
30 jumping lunges

Internal Rotation with Barbell work (See MWOD link here and follow along with the first exercise).  Help each other out if this seems un poco complicado. 

Strength:

Z Press (sitting flat on your butt, legs straight out, strict overhead press)

10, 10, 10, 5, 5

This is a two person operation mostly, someone will need to pass you the bar unless you are tricky or use the rack with the cups set low.)

Inverted Cindy

AMRAP 10
5 squats
10 pushups
15 pullups

(There is no point is going for 20, your pullups will fail you soon enough.)



Thursday, August 27, 2015

2015-08-27 "SEVENS"

Thursday, August 27th, 2015
Meet downstairs

Warmup

PVC stretch
100 single unders
10 med ball situps

WOD:
Seven rounds of the following

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Front squats
7 Toes to bar







Wednesday, August 26, 2015

2015-08-26 Bars and more Bars

Wednesday, August 26, 2015

Meet downstairs at 1610 for the warm-up

2 Rounds of:

Walking lunges (10 on each side)
Bear Crawl to driveway apron and back
Toe touches "             "                     "
10 Supermans
10 Hollow rocks

OLY

Snatch  3-3-3-3, work on proper form with a moderate weight


WOD

4 Rounds for time

5 Bar Snatch  65/95
10 Toes to Bar
15 Bar over Burpees

Tuesday, August 25, 2015

2015-08-25 Lift and Dip

Tuesday, August 25, 2015

Meet downstairs and warm up with:

50 double or 100 singles
10 Wall Balls


WOD

12 Minute AMRAP

5 Power Clean  135/95
10-Toes to Bar
20 DU/40 Single
5-Ring Dips

Reading assignment:  How to Increase Mental Toughness


Monday, August 24, 2015

2015-08-24

Congratulations to our own Deputy Laree Wolfe and her training partner Marti Smith from CFOC on their 10th place (out of 26 teams) finish in the Womens RX class at the Oregon Summer CF Games last weekend.  This is a huge accomplishment!

Monday, August 24, 2015

Meet downstairs and warm up with a 400 run, followed by 2 sets of:

10 med ball cleans
10 Bar only thrusters
10 push ups

OLY

Push Press  5-5-3-2-1

WOD

3 Rounds for time

15 Pull Ups
20 Push Ups
30 Sit ups
400 Meter Run

Thursday, August 20, 2015

2015-08-20

Thursday, August 20th, 2015
Meet downstairs at 1610

Warmup:

2 Rounds

10 slow squats
20 situps
100 flutter kicks

WOD:

15 Minute AMRAP

10 Box jumps
10 Pushups
10 One handed dumbbell snatch (5 each side)





Wednesday, August 19, 2015

2015-08-19 Deck of Cards

Wednesday, August 19th, 2015

Meet downstairs at 1610
PVC Stretch, then 2 Rounds of:


200 single unders
10 pull-ups
10 thrusters

WOD:
Deck of Cards

Hearts: KBS
Spades: Push-ups
Clubs: Wall ball shots
Diamonds: Sit-ups
JOKER: Run 200 meters

Wednesday, August 12, 2015

2015-08-12 Some Figure 8s

Warmup:

Row 500m
25 squats not for time
Flexed arm hang for max time--pair up to time each other.  Get to the top of the pullup and hang there as long as you can. See if you can beat your time from Monday

Partner WOD for Umlaut:

For time:
Partner 1: 50 box jumps
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 box jumps
then
Partner 1: 50 pushups
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 pushups
then
Partner 1: 50 burpees
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 burpees
then
run 400m


Tuesday, August 11, 2015

2015-08-11 Unilateral Day

Meet downstairs at 1610

Warmup

PVC passthroughs
Run 400 m

Strength

Bulgarian Split Squats

10, 10, 10, 10, 10 (on each side)

Don't load these unless your form is perfect.  

One Armed KB Rows

10, 10, 10, 10, 10 (on each side)

One Armed KB Press

10, 10, 10, 10, 10 (on each side)

WOD

AMRAP 5 minutes

25 squats
10 pullups


Monday, August 10, 2015

2015-08-10 Flexed Arm Hang? That sounds easy!

Meet downstairs at 1610

Warmup:

PVC Warmup
5 minutes of double under technique work.  If you are already good at 2x, go for triple unders
2 minute plank hold
Flexed arm hang for max time--pair up to time each other.  The idea is to get to the top of the pullup and hang there as long as you can.  It's kind of awful, so good luck. 

WOD:

AMRAP 17 minutes

Run 200 meters
20 1 handed KBS (53/30) Switch hands on every rep or every 10, you decide.  These are Russian swing, not full overhead--NO TBIs!
20 Toes to Bar


Thursday, August 6, 2015

2015-08-06 Deck of Cards

Thursday, August 6th, 2015

Meet downstairs at 1610

PVC stretch
100 single unders or 50 double unders
2 Rope climb ascends

WOD:
Deck of Cards

Clubs: Situps
Hearts: Pushups
Diamonds: Wall ball shots
Spades: Push press
Jokers: 5 Burpees

Wednesday, August 5, 2015

2015-08-05 Varied exercises with running

Wednesday, August 5th, 2015
Meet downstairs at 1610

PVC stretch

2 Rounds:
10 V-ups
10 slow squats
Hold in plank for one minute

WOD:
Run 200 meters
15 clean and jerk
Run 200 meters
25 Toes to bar
Run 200 meters
15 Wall ball
Run 200 meters
25 KBS
Run 200 meters
15 Situps
Run 200 meters
25 pushups

Tuesday, August 4, 2015

2015-08-04

Tuesday, August 4th, 2015
Meet upstairs at 1610 for warmup

Row 500  meters
2 Rounds in the atrium of:
Toe touches, crab walk, baby elephant, jog

Then head downstairs for the WOD

3 Rounds for time:
20 Deadlifts (185/135)
30 Lateral jump over bar or weight plate (15 each side)
20 Push ups
60 single unders
20 Box jumps
30 Ab mat situps
10 pull-ups

Monday, August 3, 2015

2015-08-03 Presses and Kettlebells

Monday, August 3rd, 2015

Meet downstairs at 1610

PVC stretch
Run 400 meters

Strength
Overhead press 5,5,5,3,3,3

MetCon

4 Rounds:
20 SDHP with kettle bell
20 Goblet squats
20 HR pushups
1 set of stairs with kettle bell in hand

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.

WOD

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

OLY

Deadlift   5-3-2-2-1

WOD

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



WOD

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


OLY

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

WOD

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

WOD:
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. 

Warmup:

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

Strength:

Good mornings 10, 10, 5, 5, 5

Front Squat 10, 10, 5, 5, 5

WOD:

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!

Warmup:

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. 




Monday, July 20, 2015

2015-07-20 Bench Press Hell

Meet upstairs at 1610 hours

Warmup

10 laps of the atrium
1-10 pushups

Shoulder and hip mobility work

WOD

10 rounds of:

10 bench press (select a weight that feels heavy, but where you are not likely to fail during the WOD)
immediately followed by 60 seconds of KBS
Rest 2 minutes

The CrossFit Games start this week. It is a great way to see what the elite competitors are doing with this sport and some of the diabolical events that are certain to be revealed. 

Monday, July 13, 2015

2015-07-15 Kelly

Wednesday, July 15, 2015

Meet downstairs and warmup with 400 meter run, 10 med ball cleans, 10 Good mornings, 10 Pass throughs


OLY

Clean and Jerk 3-3-3-3 at 80% of 1RM

WOD

"Kelly"

5-Rounds of;
400 Meter Run
30 Box Jumps
30 Wall Balls

This WOD was originally scheduled for Monday but nobody was able to make it.  See you there.

Wednesday, July 8, 2015

2015-07-08 Chest to Bar Work

Wednesday, July 8, 2015


We're taking it easy on the legs for those of you who plan to run the Law Enforcement Torch Run tomorrow.

Warm up:  Meet downstairs at 1610, head out the gate and run an 800, followed by group stretch.



WOD

10 Rounds for time

5 Hanging Power Clean  135/95
5 Chest to Bar Pull -ups
10 Med Ball Sit-ups

See.....they're easy!!!

Tuesday, July 7, 2015

2015-07-07 Burpee T2B

Tuesday, July 7, 2015     

Meet upstairs for a warm-up in the atrium at 1610

2 Rounds of Toe Touches, Bear Crawl, Baby Elephants and Long Jump

Downstairs for the WOD.  Bring your rope if you have one.

 WOD

15- Minute AMRAP

5   Deadlift   225/155
10 Burpee T2B
20 DU/40 Single Jump Rope
200 Meter Run

Hope that everyone had a great 4th with lots of lean meats and veggies.  Let's dump the sugar--no soda is one of the best places to start--like none, including the artificially sweetened stuff.

Monday, July 6, 2015

2015-07-06 Main site WOD

Monday, July 6, 2015

Welcome Back! If you're attending the WOD today, please send Kevin an email to let him know.  There are quite a few people out on vacation and we'd like to know if anyone will be there.

Meet upstairs for the warm-up at 1610 

Row 500m, then;
2 rounds-
10 PVC OH squats with a hold at the bottom
10 PVC pass-around
10 good mornings

Move downstairs for the WOD, taken from the main site. 

42-30-18 reps for time of:

 Wall-ball shots
 Sumo deadlift high pulls  75/55
 Box jumps
 Push Press  75/55

Just think of how good you'll feel when this is done!!!

Wednesday, July 1, 2015

2015-07-01 Med ball work

Wednesday, July 1st, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
Run 400 m
10 Superman
10 Squats
10 med ball situps


WOD:
5 Rounds
15 wall ball shots
15 Situps
15 Pushups

Tuesday, June 30, 2015

2015-06-30

Tuesday, 06-30-2015
Meet downstairs at 1610

PVC stretch
100 single unders
50 situps

Push press 5-5-3-3-2

WOD:
12 minute AMRAP

12 KBS
9 Box jumps
6 Pullups

Monday, June 29, 2015

2015-06-29

Monday, June 29, 2015

Meet downstairs for warm-up at 1610

400 Run
10 Pass thru
10 Pas around
10 OHS (PVC)
10 Push ups
Toe touches
Bear Crawl

OLY

Power Snatch
3-3-3-3-3 


WOD

3 Rounds for time
Run 400
10 Thrusters   75/55
10 KBS
10 T2B

Thursday, June 25, 2015

2015-06-25

Thursday, June 25th, 2015
Meet downstairs

Warmup:
Group stretching, then
Run 400 meters
20 Situps
20 KBS

WOD: 3 Rounds
50 Double unders
10 Bodyweight dead lift
20 Box Jumps

Wednesday, June 24, 2015

2015-06-24 Partner WOD

Wednesday, June 24,2015

Warm up with a 500 meter row and stretching
Meet downstairs for the WOD

OLY

Strict Press 3-3-3-3  135/95


Partner WOD

150 Burpees and 50 push press between two partners in the following format:

Partner A completes 15 burpees
Partner B cleans a bar, 5 push press, hold in the rack until burpees are complete 115/75

Switch

Both partner complete 5 rounds each of burpees and push press

Tuesday, June 23, 2015

2015-06-23 Forty Somethin'

Tuesday, June 23, 2015

Please haul the full size boxes downstairs from the 4th floor workout area

Meet downstairs and warm up with-

 100 Singles/50 DU
 2 sets of stairs
10 PVC pass thru
10 PVC OHS with a hold at the bottom for 5 seconds
10 PVC pass around

OLY

Back Squat  5-3-3-2-2-1, working to 1RM

WOD


40 T2B
40 KBS
40 Box Jump overs
Run 400 meters

Monday, June 22, 2015

2015-06-22 Front Squat

Monday, June 22, 2015

Meet downstairs at 1610 for a warm up;

Run 400
10 Burpees
20 Sit-ups
Group Stretching

OLY

Bar Overhead stationary lunge 135/95
4-4-4-4 (2 on each leg)


WOD

6 Rounds of;

5 Front Squat  at 75% of 1RM
10 Pull Ups
20 HR Push Ups

Thursday, June 18, 2015

2015-06-18

Thursday, June 18th, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
Hold in plank one minute

Strength:
5-5-3-3-2-1 Clean and jerk

WOD:
3 Rounds

10 KB Snatch 53/35 (5 each side)
10 Burpees
10 Knees to elbows
Run 400

Wednesday, June 17, 2015

2015-06-17 Deadlifts and Toes to Bar

Wednesday, June 17th, 2015
Meet downstairs at 1610

Warm up:
PVC stretch
10 Squats with a 2 second hold at the bottom
15 Superman
20 Situps

WOD:
21-15-9
Deadlift
Toes to Bar

100 Single unders after each couplet is completed

Tuesday, June 16, 2015

2015-06-16 15 Minute AMRAP

Tuesday, June 16th, 2015
Meet downstairs at 1610

Warm up:
Group stretching followed by 400 meter run

Strength:
Split jerk 3-3-3-2-1

WOD:
15 Minute AMRAP of
30 Box Jumps
20 Push press
10 pull ups

Monday, June 15, 2015

2015-06-15 Deck of Cards

Monday, June 15th, 2015
Meet downstairs at 1610

Warmup:
200 Single unders
Group stretching

Strength:
5-5-5-3-3 Deadlift

WOD:
DECK OF CARDS

Hearts: Wall ball shots
Diamonds: KBS
Spades: Situps
Clubs: Pushups
Jokers: Run 400 meters

Friday, June 12, 2015

Remember Everyone Deployed


Here is a great video that in addition to making ASW seem positively glamorous, also reminds us that there are men and women deployed around the world taking on all manner of tasks to make sure that we can be safe in our beds at night.  In honor of one of our Navy vets who did some great work this week. 

Thursday, June 11, 2015

2015-06-11 KB Snatch

Thursday, June 11, 2015

Meet downstairs for warm up- Run 400 followed by 20 burpees and stretching with the group


WOD

15 minute AMRAP

10 KB Snatch 53/35 (5 on each side)
10 Pull ups
10 ring dips
Run 400

Have a great weekend!

Tuesday, June 9, 2015

2015-06-10

Wednesday, June 10, 2015

Meet downstairs and warmup with a 400 meter run, followed by stretching with the group

OLY

Overhead Squat
5-5-5-5-5  Work on form with a moderate weight.  Not going for a 1RM here


WOD

4 rounds for time

10 Power Cleans 135/95
15 Wall Balls
20 Box Jumps

2015-06-09

Tuesday, june 9, 2015

Meet upstairs for the warmup. 

100 Singles/50 DU
20 Push Ups
20 Squats
10 Good Mornings
10 Pass throughs

Move downstairs and get set up for HSPU using bands for assistance if necessary.

WOD

Run 400

25-15-10-5
HSPU
KBS
T2B

Run 400

Monday, June 8, 2015

2015-06-08 Fun With Burpees

Monday, June 8, 2015

Meet upstairs at 1610for a warm-up..

500 meter row, move to the atrium for a round of toe touches, bear crawl, Russian kicks, baby elephant.

Downstairs for the remainder

OLY

Front Squat 3-3-3-2-1 working toward a 1RM

WOD

10 Burpees On The Plate (BOTP) 45/25  Chest must touch the ground!!
20 STOH  135/95
15 BOTP
20 Pull-Ups
15 BOTP
20 Squats
10 BOTP

This WOD should move quickly so we can beat the heat.

Thursday, June 4, 2015

2015-06-04 Thrusters and Situps

Thursday, June 4th, 2015

Meet downstairs at 1610
Warmup:
PVC stretch
10 superman
10 V-ups
10 wall ball situps
10 squats
Hold in plank for one minute

WOD:
25 Thrusters 75/55
50 Situps
Run 400 meters

50 Situps
25 Thrusters 75/55

This is the buyout from today's WOD.  If you can't do it, 100 muscle-ups.

Wednesday, June 3, 2015

2015-06-03 Filthy Fifty Partner WOD

Wednesday, June 3rd, 2015

Meet downstairs at 1610
Warm up with 50 double unders or 100 single unders
15 squats with a 2 second hold at the bottom of the squat

PARTNER WOD

This WOD is a partner Filthy Fifty, 50 reps of each listed exercise. You can break up the work any way you want between partners, done as a chippper with one partner working at a time.

Burpees
Deadlift 135/95
Pullups
Box jumps
HR Pushups
Med Ball Cleans
Push prss 95/75
T2B

Every five minutes, both partners must run a 200

Klokov does a 192 kg thruster. That 423 pounds.  We don't dig on Putin much, but we do love Klokov.  

Tuesday, June 2, 2015

2015-06-02 Kettle bell work

Tuesday, June 2nd, 2015

Meet upstairs at 1610

Strength:
Shoulder press 5-5-5-3-3

MetCon

3 Rounds for time with kettle bell

20 SDHP
20 Goblet Squats
20 HR Pushups
1 set of stairs (with KB in hand)

Monday, June 1, 2015

2015-06-01 June Begins with Fun

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

3 rounds of--

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

2 2-person team WODs

WOD 1:

AMRAP 8 minutes

1 rep bear complex
while the other athlete holds a 45 lbs plate overhead
bear complex does not start until the plate is fully overhead and extended

WOD 2:

AMRAP 6 minutes
20 box jumps (recommend step down vs jump down to prevent achillies injuries)
while the other athlete holds a med ball and stands on one foot


And you can read about Ashley White, who could do 30 strict pullups.  Hero.    

Thursday, May 28, 2015

2015-05-28 Barazza adaptation

Thursday, May 28, 2015

Meet downstairs at 1610 for a group warm up. 

WOD

This is an adaptation of Baraza- we don't have enough bands and rings for everyone to scale the muscle ups.

AMRAP 18 Minutes

200 meter run
9 Deadlifts  Rx 275/185  (we can scale)
6 pull-ups
6 ring dips

Bring your lungs for this one!

Wednesday, May 27, 2015

2015-05-27


Wednesday, May 27, 2015

OLY

Strict Press  4-4-4-4  at 75% 1RM


WOD

3 Rounds for time

10 Box Jumps
10 Clean and Jerk   155/115
20 Med Ball Sit Ups  20/14
Run 400

Tuesday, May 26, 2015

2015-05-26 "Barbara" modified

Tuesday, May 26th, 2015

Meet downstairs at 1610
Warm up:
PVC stretch
200 single unders

Strength:
5,5,3,2,1 Deadlift

WOD
"Barbara" modified:

3 Rounds for time

20 pullups
30 pushups
40 situps
50 squats

Thursday, May 21, 2015

2015-05-21 "Fran"

Thursday, May 21st, 2015

I won't be there today. Have a great workout!
Meet downstairs at 1610

Warmup:
200 single unders or 100 double unders
10 superman
10 V-ups
20 situps

WOD:
"Fran"
21-15-9 Thrusters and pullups


Lisa

Wednesday, May 20, 2015

2015-05-20 Pushups, deadlifts and running

Meet downstairs

PVC stretch
200 single unders or 100 double unders
Hold in plank for one minute

WOD

5 Rounds:
24 pushups
12 deadlifts
Run 200 meters

Monday, May 18, 2015

2015-05-18

Meet downstairs at 1610 hours

PVC Warmup

Run 400m

10 strict pullups

Strength:

Press

1, 1, 1, 1, 1

Push Press

3, 3, 3, 3, 3

MetCon:

For time--

50 pullups
Run 400m
100 KBS (53/35)
Run 400m

Thursday, May 14, 2015

2015-05-14

Thursday, May 14, 2015

Meet Downstairs for the warmup

2 sets of stairs
10 wall balls with a hold at the bottom
10 Burpees
10 Good mornings
10 Pass through
10 Pass around

STRENGTH

Back Squat
5-5-5-5 with 75% of 1RM

METCON

3 Rounds

50 Meter standing broad jump
40 Sit ups
30 SDHP    75/55
Run 400

Tuesday, May 12, 2015

2015-05-13 AMRAP

Wednesday, May 13, 2015

Today's workout is shamelessly stolen, in total, from Crossfit PFB.  I was so sad to miss this workout, I decided to bring it to our box. Hope to see a good turnout.  KL

WARM-UP

20 DU/40 Singles
10 Burpees
10 Wall Squats
10 Med Ball Cleans
10 PVC Good Mornings
10 PVC Windmills

WOD

5 Min AMRAP of:
7 Hang Pwr Clean & Jerk, #135/95
7 HSPU
Rest 2 Min, then:
2 Min AMRAP of:
Max Reps T2B
Rest 2 Min, then:
5 Min AMRAP of:
7 Thruster, #135/95
14 KB Swing, #53/35

2015-05-12 Partner WOD

Tuesday, may 12, 2015

Warm up upstairs at 1610.

First person to arrive can call the warmup.


WOD

Partner WOD

Row 3000 Meters

100 Box Jumps
200 Push Ups
300 Squats

Here's how it works...

While one partner rows, the other partner works on exercises in any format you choose.  Every 500 meters, switch spots.  Repeat until you have accomplished all of the excercise.  If you finish rowing 3000 prior to the calisthenics being completed, both partners may work at the same time until finished. 

Monday, May 11, 2015

2015-05-11 Rope Jump

Monday, May 11, 2015

Homework:  Watch the 60 Minutes story about Coach Glassman:  King of CrossFit

"We are going to take over the world, but we are going to do it with fitness."

Meet upstairs at 1610. Row 500 meters and stretch for a warm-up.  Move downstairs for the WOD.

OLY

Push Jerk
5-3-3-2-1  Work to a 1RM

WOD

Double Under    50/40/30/20/10
KBS                  10/8/6/4/2
Pull-Up             10/8/6/4/2

Thursday, May 7, 2015

2015-05-07 Power Snatch

Thursday, May 7, 2015

Meet upstairs at 1610 and warm up with a 500 meter row and PVC stretch

Downstairs for the remainder


Strength/OLY

5-5-5 Front squat at 70% of your one rep max


WOD

5 Rounds for time

5 High hang Snatch       95/75
10 Med Ball Situps
15 Squats
20 HR Push ups



Wednesday, May 6, 2015

2015-05-06 Burpee Dip Lunges

Meet upstairs and warm up with 2 laps around the atrium divided in quarters as follows:

Toe touches
Bear Crawl
Russian kicks
Baby Elephants

Move downstairs for the WOD

WOD

3 Rounds for time

20 Burpees
10 Ring Dips  (Scaled options available)
100 Feet OH Weighted Lunges  45/25



Monday, May 4, 2015

2015-05-05 Ascending Ladder

Tuesday, May 5, 2015

Warm up with a 500 meter row and two rounds of the following;

10 Squats, hold for a 5 count at the bottom
10 PVC Pass through
10 PVC Pass around
10 Good mornings

Move downstairs for the WOD



WOD

20 Minute AMRAP, Ascending Ladder
Start with 1 Rep of each and increase reps with each round

STOH  135/95
T2B
KBS


2015-05-04 Cleans and Body Weight Work

Monday, May 4, 2015

Warmup

Meet downstairs for the warmup

West end stairs
100 singles/50 DU
10 wall squats
10 PVC pass thru
10 Good mornings

Strength

10 minute EMOM
4 Cleans  135/95

WOD

4 Rounds

10 Pull Ups
20 HR Push Ups
30 Sit Ups
Run 400

Thursday, April 30, 2015

2015-04-30 Bear Complex EMOM

Thursday, April 30th 2015
Meet downstairs at 1610

Group stretching and warmup

WOD:

15 Minute EMOM Bear Complex
Every minute on the minute Bear Complex X4

We will finish the workout with 100 situps


Wednesday, April 29, 2015

2015-04-29 Pushps, deadlifts and running

Wednesday, April 29th 2015

Meet downstairs at 1610

PVC stretch
200 single unders
Hold in plank 1 minute

WOD
3 Rounds:

24 Pushups
12 Deadlifts (135/95)
Run 200 meters

Tuesday, April 28, 2015

2015-04-28 (UPSTAIRS)

Meet upstairs at 1610

Warmup:
PVC stretch
10 superman
20 flutter kicks (10 each side)
Hold in plank for 1 minute

WOD

For time:
5 Burpees
10 box jumps
15 wall ball shots (Pick a wall at the west stairs, then run back to the weight room)
20 KBS
25 Ab mat situps
Run down and up the west stairs, then back to the weight room

25 Ab mat situps
20 KBS
15 wall ball shots (again at the west stairs)
10 box jumps
5 burpees

We may need to improvise a little to make space in the weight room. You can do the kettle bell swings in the hallway as well as the situps, depending on how many people show up.

Sunday, April 26, 2015

2015-04-27

Monday, April 27, 2015

Meet downstairs for the warm-up

2 Rounds, not for time:

20 DU/40 Singles
10 Wall Squats
10 HR Push-ups
5 Strict Pull-ups

Strength

Overhead Squats
3-3-3-2-2-1-1  Work to find a new 1 rep max

WOD

3 Rounds for time

15 Pull-ups
15 KBS
50 foot weighted walking lunge 45/25

Thursday, April 16, 2015

2014-04-16 Jerk Werk

Thursday, April 16, 2015

Meet downstaairs for the warmup:

50m of walking lunges
PVC Pass through, OHS, Pass around and good mornings (2 sets of 10)

Strenght Work

Split Jerk

3-3-3-3-3    155/95

Work on form with a challenging weight as you progress


WOD

5 Rounds for time:

5  Clean and Jerk    135/95
10 Burpees
100 Singles/50 Double Under

Wednesday, April 15, 2015

2015-04-15 AMRAP

Wednesday, April 15, 2015

Meet downstairs for the warm up:

Run 400

Followed by 2 sets of

10 wall balls
10 push ups
10 squats

WOD

15 minute AMRAP

5 Thrusters       95/75
10 Pull Ups
15 Box Jumps
Run 400

Tuesday, April 14, 2015

Sweat Angel on the matt


Compliments of Mitch Beyer following the April 14th WOD.  Nice work everyone!

2015-04-14 Rowing and Running


Tuesday, April 14, 2015

Meet upstairs and warmup with a 500 meter row, followed by group warmup in the 4th floor atrium.

We're going to need extra bars and plates downstairs for the WOD.  Please grab two bars and several pairs of 10 pound plates to move downstairs. 

We also need to take any bands on the fourth floor down to the first floor.

Gymnastic work

Handstand push ups and wall walk basics plus scaling options
30 handstand push ups (or scaled) at your own pace

WOD

4 times through for time:

Start Downstairs

15 SDHP    75/55
10 Knees to Elbow
15 Push Press 75/55
Row  250         (After running upstairs to the rower, of course)

Monday, April 13, 2015

2015-04-13

Monday, April 13, 2015

Meet downstairs for the warmup:

Run 400
10 Med Ball Cleans
5 Strict Pull Ups
10 HR Push Ups

Strength    

Dead Lift 5-5-3-2-1   Establish a new 1RM

WOD

30-20-10
Goblet Squats
Med Ball Sit Ups
HR Push up


Thursday, April 9, 2015

2015-04-09 Deck of Cards

Meet upstairs at 1610

Warm up in the atrium:
2 Rounds of

Walking lunges
Bear crawl
Crab walk
Toe touches

WOD

Deck of Cards:
Hearts:  Dumbbell push press
Diamonds: Situps
Spades:  Pushups
Clubs:  Squats
Jokers: 10 Burpees

Wednesday, April 8, 2015

2015-04-08 Wall balls, box jumps and KBS

Meet upstairs

Warmup:
PVC stretch
200 single unders

Strength:
5,5,5,3,3 Deadlift

WOD:
20-15-10-5 of:

Wall ball shots (We can do them in the stairwell)
Box jumps
KBS

Tuesday, April 7, 2015

2015-04-07 15 minute EMOM

Meet upstairs at 1610

PVC warmup
2 rounds:
10 superman
10 situps
10 squats with a hold at the bottom of the squat
Row 500 meters

WOD:
EMOM 15 minutes

3 Thrusters (135/95)
7 Hand release pushups
 (Alternate between exercises, first minute do thrusters, second minute do hand release pushups, and so on)


Monday, April 6, 2015

2015-04-06 CHIPPER

Monday, April 6, 2015

Warm up

Meet downstairs and warm up with a 400m run, followed by two rounds of:

10 Wall Balls
10 Pass Throughs
40 Singles or 20 DU

WOD

One time through for time; Weight on the bar is 95/75 (Borrowed from Crossfit PFB)

20 Back Squat
15 Pull up
10 STOH (Shoulder to overhead)
20 Front Squat
15 Pull up
10 STOH
20 OHS
15 Pull up
10 STOH

Tuesday, March 31, 2015

2015-04-01 Thrusters

Tuesday, April 1, 2015

Meet upstairs and warm up with a 500 meter row, 20 push ups, 10 pull ups and 20 squats.   Move downstairs for the workout.

Strength Work

Thrusters

3-3-3-3-3   135/95


WOD

Run 400

(4 Rounds of)

15 Goblet Squats
15 T2B
20 HR Push ups

Run 400

2015-03-31 Shoulders

Tuesday, March 31, 2015

Meet downstairs and warm up with 200 singles or 100 doubles, followed by group stretch and warm up.

Strict Press

3-3-3-3-3 at 75% of your one rep max

WOD

3 Rounds

Run 400
10 Push Press 75/115
20 KBS
40 Sit Ups

Wednesday, March 25, 2015

2015-03-26

Thursday, March 26, 2015

Meet downstairs and warm up with 200 singles or 100 double unders.  Follow with 50 feet each of- toe touches, bear crawl, Russian kicks and lunges.


WOD
(4 Rounds)

5    Hanging Power Cleans  135/95
10   T2B
15   HR Push Ups
50 foot weighted lunge  35/26 (KB in the front rack position)

2015-03-25 Benchmarks

Wednesday, March 25, 2015

Warm up with a 400 and PVC stretches

Two Benchmark workouts for today that are short and sweet.

1) Crossfit Total

Using a 5-3-2-2-1-1 lifting pattern, add weight each time to find your One Rep Max in each of the following lifts:

Strict Press
Back Squat
Deadlift
(In that order)

Combine the weight of all lifts for your total score.

2) Crossfit Baseline Workout

One round for time;

500 Meter Row
40 Squats
30 sit-ups
20 Push ups
10 Pull ups

Record your numbers on these lifts as a reference for future progress in your power and strength.

Tuesday, March 24, 2015

2013-03-24 Rest Day

Due to a very low projected turn-out, take a rest day.  I'll post a WOD tomorrow.  KL

Monday, March 23, 2015

2015-03-23 "CRAIN" Hero WOD

Monday, March 23, 2015

Warm up with a 500 meter row, move downstairs and complete two rounds of the following with PVC:

Pass through
OHS
Pass Around
Good Morning
Pass Around

WOD   CRAIN

2 rounds for time of:

 34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

HERO-Crain_th.jpg
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn

Wednesday, March 18, 2015

2015-03-18 Front squats, pull-ups, burpees

Meet downstairs at 1610

Warmup:
PVC stretch
Run 400 meters

WOD:

21-15-9

Front squats (115/75)
Pull-ups
Burpees





Tuesday, March 17, 2015

2015-03-17 15 Minute AMRAP

Meet downstairs at 1610

Warmup:

PVC stretch
10 superman
10 slow squats
20 med ball situps with a partner

WOD:

15 Minute AMRAP

8 Push press
10 Wall ball shots
12 Box jumps

Monday, March 16, 2015

2015-03-16 Barbara modified

Meet downstairs at 1610

Warm up:
PVC stretch
200 single unders

Strength:
5,5,5,3,3 Deadlift

WOD:
"Barbara" modified:

3 Rounds for time

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Friday, March 13, 2015

CFI-LL  (Lower Level) has been scrubbed and organized!  Much dirt and many germs went down the drain today.  Please help to keep the gear organized when you finish using it.  Hanging up the jump ropes and leaving the bars on the racks when you're done would be a big help....Thanks.  KL

Thursday, March 12, 2015

2015-03-12 Danny Hero WOD

Good day... I want to share a really cool web page I tripped over recently.   CrossfitCVI.com has a page with photos, exercises and the stories behind all of the Heroes who have named WOD's.  It's really interesting.  They also have "The Girls" and WOD's for travelling listed in a nice format.


Here's the workout for Thursday, March 12, 2015

Warm-up:  Run 400, followed by dynamic stretching and PVC stretch

Strength work:

Split Jerk   3-3-3-2-1  Working toward a 1 rep max with proper form


WOD   Complete as many rounds as possible in 20 minutes!

30 Box Jumps
20 Push Press (#115)
30 Pull ups
Full set of stairs (OK, I added this part)

Enjoy the weekend....................KL

Wednesday, March 11, 2015

2015-03-11 Curtis P Partner WOD


Wednesday, March 11, 2015

Meet Upstairs and warm up with;
500 meter row
40' Long Jump
40' Bear Crawl
40' Crab Walk
40' Baby Elephant

move downstairs for the WOD


Partner WOD

 5 Curtis P's  95/65
While one partner is doing Curtis , other partner runs 200m
(Switch and repeat)

5 Curtis P's
Partner- 20 T2B
(Switch and repeat)

5 Curtis P's
Partner -30 KBS
(Switch and repeat)

5 Curtis P's
Partner -20 KB Snatches
(Switch and repeat)

5 Curtis P's
Partner-Hold plank position for all Curtis P's




Tuesday, March 10, 2015

2015-03-10

Tuesday, March 10, 2015

Meet downstairs and warm up with the following.

100 DU or 200 Singles
2 Rounds of:
10 Wall Squats
10 Push ups


WOD

15 minute AMRAP

10 Power Cleans    135/95
20 Hand Release Push Ups
10 Wall Balls
20 Sit ups

2015-03-09 Bowen Hero WOD

Monday March 9, 2015

Here's a main site WOD we did yesterday if anyone is looking for ideas.  It's a good one!

WOD

3 Rounds of the following

7    Deadlift  (Scaled to 185)
10  Burpee pull-ups
10 Single arm KB Thrusters 53/35 (5 each side)
20 Box jumps

Thursday, March 5, 2015

2015-03-05


Thursday, March 5, 2015

Meet upstairs and warm up iwth a 500 meter row.  Go downstairs and complete the warm up with 20 PVC Good Mornings, OHS and Pass Through.

OLY

Squat Snatch  3-3-3-3-3
Concentrate on form  Work with 64% of your one rep max

Partner up and critique form issues for each other.


WOD

12 Minute AMRAP

10 Deadlift      135/95
Run 200
15 Good Mornings  45/25
Run 200
20 KBS          53/35
Run 200

Wednesday, March 4, 2015

Tuesday, March 3, 2015

2015-03-03 Squat Cleans and Presses

Tuesday, March 3, 2015

It's a great day to work out outside!!  Meet downstairs for the warm-up and WOD.  Please shuttle some 53 pound KB downstairs.

Warm Up with a 400 run, 15 med ball cleans, 15 Push ups and some stretching

OLY

Squat Cleans   5-5-3-3-3-1

Work on form, add weaight and work toward a 1-rep max for your squat clean.

WOD

12 minute AMRAP

Run 200
10 Goblet Squat   53\35
10 Push Press      95/65
10 Pull ups  


Monday, March 2, 2015

2015-03-02 CF Open 15.1 Variant

Monday, March 2, 2015

Meet downstairs and warm up with a 400 run, 15 squats, PVC pass through and pass-around.



WOD  (Inspired by CF open 15.1)

4 times

15 Toes to Bar
10 Deadlifts  135/95
5 KB Snatch (5 on each side)  53/35
25 DU/50 SU Jump rope

Thursday, February 26, 2015

2015-02-26 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Row 500 meters
200 single unders or 100 double unders


WOD:
Deck of Cards

Hearts:  Push press
Diamonds: Pushups
Spades:  Situps
Clubs:  KBS
Jokers:  10 Burpees

Tuesday, February 24, 2015

2015-02-24

Meet upstairs at 1610

Warm up:
Row 500 meters
20 squats
Hold in plank for one minute

Strength:
Push press 5-5-5-5-5

WOD:

3 Rounds

10 Power cleans
15 Box jumps
50 meter heavy farmer carry

Monday, February 23, 2015

2015-02-23 Front squats and KBS

Meet upstairs at 1610

Warmup:
PVC stretch
1-10 Situps
10-1 Pushups

WOD:
21-15-9
Front squats 135/75
KBS 53/35

Thursday, February 19, 2015

2015-02-19 Cleans

Thursday, February 19, 2015

Meet upstairs and warm up in the atrium with 50 feet each of:

Bear Crawl
Toe Touch
Russian Kicks
Lunges

OLY

Overhead Squat  3-3-3-3-3
Work toward a 3 rep max


WOD

3 Rounds

Run 200
5  Cleans  135/95
10 Toes to Bar
15 Burpees

Wednesday, February 18, 2015

2015-02-18 Brenton

Wednesday, February 18, 2015

Warm up upstairs with a 1000 meter row.  Move downstairs for the WOD

This is a hero WOD, so don't let the easy appearance fool you.

Brenton

5 Rounds

100 foot Bear Crawl
100 Foot Standing Broad Jump
Must do 3 Burpees after every 5 broad jumps.

Good Luck all.....I've never done this one before...K

Don't erase this Lisa!!!!!!




Monday, February 16, 2015

2015-02-17 FRAN !!

Tuesday, February 17, 2015

Happy Tuesday!  (Sorry for the technical difficulty)

Warm up: Run 400
                 10 Wall Ball
                 10 Push Ups
                 10 Pull Ups

OLY        3-3-3-3-3 Front Squat at 75% body weight


WOD       FRAN
                 21-15-9 Thrusters and Pull Ups

Thursday, February 12, 2015

2015-02-12 Goblets and push press

Meet upstairs at 1610

PVC stretch
Row 1000 meters

WOD:
12 Minute AMRAP

15 Goblet squats
15 dumbbell push press

Wednesday, February 11, 2015

2015-02-11

Meet downstairs at 1610

PVC Stretch
Run 400 meters

WOD:
5 Rounds of

10 Toes to bar
15 Wall ball shots
20 Situps

Tuesday, February 10, 2015

2015-02-10 15 minute AMRAP

Meet downstairs at 1610

PVC stretch
200 single unders or 50 double unders

Strength:
5,5,3,3 Push press

WOD:
15 minute AMRAP of

15 Squats
12 Pushups
9 Box jumps
6 Pullups

Monday, February 9, 2015

2015-02-09 EMOM Couplet



Meet upstairs at 1610

Warmup:

Row 1000m, drop your 500m split by 10 seconds for the 3rd 250m and then another 10 seconds for the last 250m

Tabata Birddog

TGU--10 on each side

WOD:

EMOM 20 minutes

In the first minute deadlifts at 90% of your 3 rep max

In the second minute 10 perfect pushups. They don't have to be slow, just perfect form.

                                                   A little light hearted jab from @CrossFit

Wednesday, February 4, 2015

2015-02-04 Goblets, swings and other stuff

Meet upstairs at 1610

PVC warm up

Core work:
100 flutter kicks (50 each leg)
50 situps
Plank hold for 1 minute

Strength:
5,5,3,3 Hang Squat clean

WOD:
3 Rounds for time of:
20 Goblet squats #53/35
20 Single handed KBS (10 each arm) #53/35
5 Deadlift #255/175
30 Single Unders

Tuesday, February 3, 2015

02-03-2014 Filthy Fifty Partner WOD

Tuesday, February 3, 2015

Good afternoon everyone.  Meet dowstairs for the WOD today. 

Warm up with 50 Doubles or 100 Single unders, 15 squats with a 2-second hold at the bottom and PVC stretching.

Partner WOD

This WOD is a partner Filthy Fifty.  50 reps of each listed exercise. You can break up the work any way you want between the partners, done as a chipper with one partner working at a time. 

Burpees
Deadlift 135/95
Pull-ups
Box Jumps
HR Push Ups
Med Ball Cleans
Push Press 95/75
T2B

Every 5 minutes, both partners must run a 200

Thursday, January 29, 2015

01-29-2015 Fast Fast Fun

Thursday, January 29, 2015

Meet downstairs at 1610.  Run a 400 for warm up, followed by group dynamic stretch

OLY

Power Clean 5-5-5-5  135/95
Use the same weight for all lifts.  If you need to scale, keep it challenging. 


WOD    Blatantly stolen from Crossfit Paleo Fit Box in Sandy.  This is a lung burner!

 5 Rnds for time of:

 200 meter Run
5 Med Ball Clean, #20/14
5 Box Jump, 24”/20”
5 Burpee
5 Pull-Ups

Tuesday, January 27, 2015

01-28-2015 Partner WOD

Wednesday, January 28, 2015

Meet Downstairs and warm up with a 400 meter run, followed by:

20 meters each;
Toe touches
Lunges
Russian Kicks
Bear Crawl

WOD

15 minute AMRAP

Set A:      200 meter KB carry 53/35 (Must carry in the front rack position)

Set B:       10 Wall Balls
                 10 Burpees
                 10 Thrusters 75/55
                 10 Knees to Elbow (Continue cycle until partner returns)

Rotate at end of the 200 meter KB carry.  Score is the total number of cycles through set "B".

01-27-2015 Hello Shoulders

Tuesday, January 27, 2015

Meet upstairs and warm up with a 500 meter row and PVC stretches

(Game day decision on whether to WOD upstairs or down)

OLY

Overhead squat   5-5-3-2-2
Focus on form and work toward a weight that is challenging

WOD

3 Rounds

10 Push Press   95/55
15 SDHP           95/55
10 T2B
100 Singles or 50 DU


Monday, January 26, 2015

01-26-2015 Happy Monday

Monday, January 26, 2015

Meet Upstairs
Warm up with two trips down and up the stairs, 20 squats at the bottom each time.

OLY

Squat Clean 3-3-3-3  135/95

WOD

Take a weight plate downstairs 45/25

21-15-9
Pull ups
KBS
HR Push ups

50 meter weighted walking lunge at the end of each round

Thursday, January 22, 2015

2015-01-22 Stair running with some wall ball shots

Meet upstairs at 1610

PVC stretch, then some group stretching
200 single unders

WOD:

10 rounds:
Run down the west stairs. 10 wall ball shots at the bottom.
Run back up the stairs. 10 pushups at the top.

Wednesday, January 21, 2015

2015-01-21 "Jack"

Meet upstairs at 1610

PVC Stretch
10 squats. Hold at the bottom for a few seconds
Hold in plank for thirty seconds

WOD:

"Jack"

20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 box jumps

Tuesday, January 20, 2015

2015-01-20 Deadlifts

Meet upstairs at 1610
Run five laps around atrium, followed by 1/4 lap of toe touches, 1/4 lap lunges, 1/4 lap bear crawl, 1/4 lap baby elephants

WOD:

4 Rounds for time

15 deadlifts (body weight)
15 burpees
250 meter row

Thursday, January 15, 2015

2015-01-15 MedBall Cleans

Meet upstairs at 1610 hours

Warmup:

PVC warmup

EMOM 5 minutes:

10 jumping lunges (5 on each side)
"rest" at the bottom of the squat

1 minute of med ball tosses with a partner for max  reps and distance. Please don't break anything or each other.

Strength:

Dumbbell Press

5, 5, 5, 5, 5

Dumbbell Row

5, 5, 5, 5, 5

MetCon:

Death by MedBall Cleans. Coach each other and stop not when you can't do any more, but when you can't do any more perfectly.






Wednesday, January 14, 2015

2015-01-14

Meet upstairs at 1610 hours

Warmup:

PVC Warmup

5 rounds (not for time) of:

10 KBS
10 5 second holds of superman
30 seconds of hollow rock
25 jumping jacks

MetCon:

For time:
21-15-9 of

KBS (70/53)
Box Jumps
Pullups


If you missed this exchange between Outside and Froning on Twitter, it is worth seeing:


Tuesday, January 13, 2015

2015-01-13 Front Squats and Bench Press

Meet upstairs at 1610 hours.

PVC Warmup

Row 500 meters

EMOM 5 minutes
10 squats
"rest" at the bottom of the squat

Spend 15 minutes working toward a three rep max on front squat

Spend 15 minutes working toward a three rep max on bench press


Monday, January 12, 2015

2015-01-12

Meet upstairs at 1610

PVC Warmup

Tabata Bird Dogs (4 periods of work on each side)

Rest one minute

Tabata Hollow Rocks

Move downstairs

MetCon:

For time:

20-18-16-14-12-10-8-6-4-2

Pushups

Kettlebell Swings

1-2-3-4-5-6-7-8-9-10

Thrusters (115/85)


Thursday, January 8, 2015

2015-01-08

Thursday, January 8, 2015

Already a week into the new Year.  It's great to see some new faces coming out for the WOD's each day.

Meet upstairs in the 4th floor atrium for the warm-up:

Run two laps, then complete a lap broken into four segments of the following stretches:

Bear Crawl, Russian kicks, walking toe touches and Baby Elephants.

Repeat this on more time.


Back to the fitness area upstairs

Push Press  5-5-3-2-2 Working toward a 2 rep max


WOD

Starting upstairs

3 rounds;

10 Deadlift 135/95
15 Burpees
30 sit-ups
Run the loop, (the full inside to outside loop) carrying a single dumbell or KB 53/35 or 50/30.

You may carry your weight in any fashion you like....PS, the distance from the gym door to the 4th floor west door must be covered by walking lunges.  You can just run/shuffle the remaining distance.

Enjoy!





Wednesday, January 7, 2015

2015-01-07

Wednesday, Jan 7, 2015

Meet upstairs and warm up with jump rope, 200 singles or 100 DU

Stretch together as group

Overhead Squat

Work on form and flexibility here, start with a light weight.

5 sets of 5 reps.  Good goal to finish with is 95/65

WOD (Move downstairs)


4 Rounds for time

10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 SDHP

Sunday, January 4, 2015

2015-01-05 Helen

Monday, January 5, 2015

First CFI workout of 2015

Meet upstairs and warm up with 500 meter row

PVC Warmup

2 Tabatas of the following:

20 seconds of downward facing dog (drive down into your feet and hands)
10 seconds of plank

20 seconds of bird dog
10 seconds at the bottom of the squat

Move Downstairs for the MetCon

Helen

3 Rounds for time

400 Meter Run
21 KBS (1.5 pood)
12 Pull-ups