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.


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


Deadlift   5-3-2-2-1


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


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


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


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

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. 


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


Good mornings 10, 10, 5, 5, 5

Front Squat 10, 10, 5, 5, 5


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!


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


10 laps of the atrium
1-10 pushups

Shoulder and hip mobility work


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


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



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.


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.


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

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

5 Rounds
15 wall ball shots
15 Situps
15 Pushups