Thursday, April 30, 2015

2015-04-30 Bear Complex EMOM

Thursday, April 30th 2015
Meet downstairs at 1610

Group stretching and warmup


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

3 Rounds:

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

Tuesday, April 28, 2015

2015-04-28 (UPSTAIRS)

Meet upstairs at 1610

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


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


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


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


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


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


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


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


Monday, April 13, 2015

Meet downstairs for the warmup:

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


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


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


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

PVC stretch
200 single unders

5,5,5,3,3 Deadlift

20-15-10-5 of:

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

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

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


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
20 OHS
15 Pull up