Wednesday, August 16, 2017

2017-08-17 Seven's

Wednesday, August 17th, 1017
Meet downstairs

Warmup with stretching, then
10 Walkouts
200 Single Unders

Strength:
5-5-5-5-5- Hang cleans (135/85)

WOD:
For time

7 Sets

10 Pushups
10 KBS
10 Burpees

Tuesday, August 15, 2017

2017-08-15

Tuesday, August 15th, 2017
Meet downstairs

Warmup:
PVC stretch and/or foam roll

Then 2 rounds of:
100 Single unders
10 Pushups
20 Mountain climbers
Plank 30 seconds

WOD:
3 Rounds for time

Run 400 m
21 Box jumps
12 Pullups

Monday, August 14, 2017

2017-08-14 AMRAP downstairs

Monday, August 14th, 2017
Meet downstairs

PVC stretch
Russian twists- 30 each side
Front squats 5-5-3-2

AMRAP 10 minutes:
Run 200 m
20 walking lunges
15 DB presses
10 Ring rows


Tuesday, August 8, 2017

2017-08-08 -- "25s"

Tuesday, July 8th, 2017:
Meet downstairs at 4:10 p.m.

Warmup:
PVC stretch

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

WOD:
25 Box jumps
25 Jumping pull-ups
25 KBS
26 Walking lunges
25 Knees to elbow
25 Push press
25 Superman
25 Situps
25 Jump squats
50 Single unders

Buyout:
400 meter run

Monday, August 7, 2017

2017-08-07 Partner Dice of Death

Meet downstairs/BRING WATER

WARMUP:
PVC stretch
30 seconds jumping jacks
10 hand walkouts

PARTNER WOD: DICE OF DEATH (20 Minutes)

Dice rolls:

1  10 Pushups
2   10 Commandos
3   10 Med ball situps
4   BOTH partners run 200m
5   5 Pullups
6    5 Burpees

Wednesday, August 2, 2017

2017-08-02 Tabata Potluck

Meet upstairs at 4:10 p.m.

Each person brings two exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random. 

That exercise is then subject to a tabata set -- 8 rounds of :20 on, :10 off.

Draw another scrap of paper and do it again, for as long as the group can stand it.

UPDATE: We did 5 tabata sets, with the following randomly drawn exercises:

• Squats w/ barbell
• Hand-release pushups
• Russian twists [ demonstrated here ]
• Kettlebell swings
• Burpees

Tuesday, August 1, 2017

2017-08-01 Fight Gone Bad (Potluck Edition)

Each individual will create five "workout stations" for themselves in the upstairs gym. Examples might include:

• Plank with feet in TRX-style suspension straps
• Tricep dips
• Jacob's Ladder
• VersaClimber
• Stability squats on Bosu
• Kettlebell swings
• Rowing
• Treadmill
• Etc.

WOD: 
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds

BUYOUT:
2 circuits of building, 5 pullups at bottom each time