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.