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
Thursday, April 30, 2015
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
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.
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
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
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
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
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
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
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
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)
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
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
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