Thursday, October 18, 2018

2018-10-18 -- Cardio Hell

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WARMUP:
• Stretching
• 100 Double unders
• 100 Jumping jacks

PARTNER WOD: CARDIO HELL

Partner up in teams of two. One person does exercise while the other does the other exercise, then switch. Each set should take no more than 6 minutes.

(Example: Team Member 1 rows while Team Member 2 does pushups, then switch before moving to next set.)

1 ROUND:
• 500m row / Pushups
• Run down-up stairwell / box-jumps
• Farmer carry down and back in hallway x 2 / pull-ups
• .20 mile treadmill run / sit-ups
• 25 lunges / burpees

BUYOUT:
Run stairs: down and up

Tuesday, October 16, 2018

2018-10-16 -- CrossFit for Runners

Meet upstairs at 1610.

WOD -- 3 ROUNDS:

• 10 pullups (or ring-rows)
• 10 toes to bar (or knees to elbows)
• 10 box-jumps
• 10 deadlifts
• 10 squats w/ mutt bars
• 15 kettlebell swings
• 20 butterfly sit-ups
• 60 single-unders
• Run building loop (approx. 400m)

Thursday, September 20, 2018

2018-09-20 -- The Deck. The Cards.

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Situps

Clubs = Push-press (dumbell or bar)

Hearts = Pushups

Diamonds = Squats

1st Joker = 10 burpees

2nd Joker = 10 pullups

Tuesday, September 18, 2018

2018-09-18 -- The Dice Follies

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE FOLLIES

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 kettlebell swings

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 6 toes to bar

4 =  BOTH teams run around the 4th-floor atrium

5 = 4 man-makers [ demo here ]

= 6 leaping burpees

BUYOUT:
All participants hold a wall-sit in the hallway outside the gym for 2 minutes. During this 2 minutes, participants take turns running one-at-a-time to the other end of the hallway, doing 3 squats, and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

Thursday, September 13, 2018

2018-09-13 -- Sept. 11 Tribute Partner WOD

A couple of days late, but this is the first time we could get everyone together. Meet upstairs at 1610.

WOD: 
SEPTEMBER 11 PARTNER TRIBUTE

Partner up in teams of two. Between the two partners, complete the following:

• 2,001 meter row
• 92 box jumps (for the 92 people on American Air Flight 11)
• 64 deadlifts (for the 64 people on United Air Flight 175)
• 64 pullups (for the 64 people on American Flight 77)
• 44 overhead squats (for the 44 people on United Air Flight 93)
• 125 kettlebell swings (for the 125 people at the Pentagon, not including air victims)
• 20 burpees (9+11)

BUYOUT: Run one building circuit

Monday, August 20, 2018

2018-08-20 -- The Dice Storm

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE STORM

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 5 pullups

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 10 kettlebell swings

4 =  BOTH teams run 1 set of stairs (4 flights down, then back up to gym)

5 = 10 squats

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Wednesday, August 8, 2018

2018-08-08 -- The Hellington Finale

Meet upstairs a little earlier than usual, at 1600, for our big farewell workout for Undersheriff Hellington....

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. Roughly 400 meters.)

But here's the painful part:
At every door that requires a passkey, do 10 pushups.
At every landing going down the stairs, do 10 kettlebell swings.
At every landing going up the stairs, do 10 kettlebell snatches (5 each hand). 
At the pullup rack outside, do 10 pullups.
At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over, you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

Tuesday, August 7, 2018

2018-08-07 -- The Filthy Fifty (Centrum Silver Edition)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE FILTHY FIFTY

Complete the following as a "chipper" (i.e., complete all reps assigned for each exercise before moving on to the next):

50 box-jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Monday, August 6, 2018

2018-08-06 -- Hellington's Final Dice Roll

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 6 push-ups

2 = 6 situps

3 = 6 toes to bar

4 =  BOTH teams run 1 lap of the atrium

5 = 6 pull-ups

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Tuesday, July 31, 2018

2018-07-31 -- Three 6-Minute AMRAPS (with a 3-Minute Bonus)

WARMUP:
PVC/stretch

WOD: THREE 6-MINUTE AMRAPS

6 min. AMRAP #1: 
For 6 minutes, do as many reps as possible of:
• 10 Burpees
• 10 med ball over shoulder
• 100m row

1-2 minute rest, then:

6 min. AMRAP #2:
For 6 minutes, do as many reps as possible of:
• 14 push-press
• 14 Mtn climbers
• 14 kettlebell swings

1-2 minute rest, then:

6 min. AMRAP #3:
For 6 minutes, do as many reps as possible of:
• 12 box jumps
• 12 pushups
• 100 single-unders

Run downstairs for:

BUYOUT -- 3 MINUTES:
Partner up.
One person does a wall-sit while holding a 20-lb. medicine ball.
The other partner does 3 jump squats.
Pass off the medicine ball and switch.
Continue this back-and-forth for 3 minutes.

Monday, July 16, 2018

2017-07-16 -- Ladder

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: LADDER

10 push-jacks
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
20 kettlebell swings
25 toes to bar
30 jumping jacks
35 situps
40 burpees
35 situps
30 jumping jacks
25 toes to bar
20 kettlebell swings
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
10 push-jacks

Tuesday, July 10, 2018

2018-07-10 -- The Dice Harvest

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups

2 = 10 leg-lifts w/ hip-raise [ demo here ]

3 = 10 kettlebell snatches (5 each side)

4 =  BOTH teams run down and up 4 flights of stairs

5 = 6 toes to bar

= 10 push-press (with bar or dumbells)

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.





Monday, July 9, 2018

2018-07-09 -- The Lyndie Challenge (Variation)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE (VARIATION)

Today's workout is once again inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit not too long ago. This is another modification of her WOD.

Run 400m circuit of building

1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups

Run 400m circuit of building

1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs

Monday, June 25, 2018

2018-06-25 -- Dice Station Zebra

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DICE STATION ZEBRA

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = BOTH teams run 2 laps of atrium

2 = 10 situps

3 = 5 toes to bar

4 =  10 pushups

5 = 10 kettlebell swings

= 6 burpee jacks [ demo here ] [ add a pushup for extra suck ]

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.






Tuesday, June 19, 2018

2018-06-19 -- 17-Minute AMRAP

WARMUP:
PVC / stretch / active warmup

WOD: 17-MINUTE AMRAP

For 17 minutes, do as many reps as possible of the following: 

• Run 200m
• 10 wall-balls
• 10 burpees
• 5 pull-ups

Tuesday, June 5, 2018

2018-06-05 -- 'The Lyndie Challenge'

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE

Today's workout is inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit recently. This is a modification of her WOD.

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs

Wednesday, May 23, 2018

2018-05-23 -- Ladder

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: LADDER

10 push-jacks [ demo here ]
15 wall-balls (run down to base of stairs to do them)
20 KBS
25 lunges
30 jumping jacks
35 situps
40 squats
35 situps
30 jumping jacks
25 lunges
20 KBS
15 wall-balls (run down to base of stairs to do them)
10 push-jacks

Tuesday, May 1, 2018

2018-05-01 -- Partner WOD

WARMUP:
PVC/stretch

WOD:

Partner up.

One partner runs up and down four flights of stairs, then switches with the other partner, who is working to complete the following sets of exercises as a chipper:

• 100 kettlebell swings
• 100 pushups
• 100 wall balls
• 300 single unders

Partners keep switching until the exercises are completed.

Monday, April 30, 2018

2018-04-30 -- Cruel as Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups

2 = 10 situps

3 = 6 toes to bar

4 =  BOTH teams run 2 laps of the atrium

5 = 10 kettlebell swings

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.




Tuesday, April 24, 2018

2018-04-24 -- The Hellington Building Circuit

Meet upstairs at 1610.

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. )
At every door that requires a passkey, do 10 pushups.
At every landing going down the stairs, do 10 kettlebell swings.
At every landing going up the stairs, do 5 kettlebell snatches with each hand. 
At the pullup rack outside, do 10 pullups.
At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over (and it took us about 31:45), you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

Monday, April 23, 2018

2018-04-23 -- 15-Minute AMRAP

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD: 15-MINUTE AMRAP

For 15 minutes, complete as many reps as possible of the following:

• 200m run
• 6 Deadlifts
• 8 Wall balls
• 10 Push-jacks

Tuesday, April 17, 2018

2018-04-17 -- Three 7-Minute Team AMRAPs

Meet upstairs at 1610.

WOD: THREE 7-MINUTE TEAM AMRAPs

TEAM AMRAP 1:
For 7 minutes, a team of three splits up the following exercises:
• Row
• Plank
• 35 kettlebell swings
When the 35 KBS are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

2 minutes rest, then:

TEAM AMRAP 2:
For 7 minutes, a team of three splits up the following exercises:
• Jacob's Ladder
• Squats
• 40 sit-ups
When the 40 sit-ups are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

2 minutes rest, then:

TEAM AMRAP 3:
For 7 minutes, a team of three splits up the following exercises:
• Pushups
• Deadlifts
• 100 single-unders
When the 100 single-unders are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

Monday, April 16, 2018

2018-04-16 -- Deck of Cards

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Squats

Clubs = Pushups w/ one leg in the air [ demo here ]

Hearts = Leg-lifts w/ hip-raise [ demo here ]

Diamonds = Kettlebell swings

1st Joker = 4 laps of the atrium

2nd Joker = 10 leaping burpees

Wednesday, April 11, 2018

2018-04-11 -- Fight Gone Bad

Meet upstairs at 1610.

WOD: FIGHT GONE BAD

The five "workout stations":

1. Plank in TRX bands
2. Row
3. Kettlebell swings
4. Jacob's Ladder
5. Situps

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

1 minute rest between rounds

Tuesday, April 10, 2018

2018-04-10 -- Squats & Ladders

Meet upstairs at 1610.

WARMUP:
PVC
2 laps of atrium

WOD: SQUATS & LADDERS

10 kettlebell swings
15 tricep dips
20 pushups
25 lunges
30 med-ball situps
35 double-unders (or 70 single-unders)
40 squats
35 double-unders (or 70 single-unders)
30 med-ball situps
25 lunges
20 pushups
15 tricep dips
10 kettlebell swings

Monday, April 9, 2018

2018-04-09 -- From 100 Squats to 10 Thrusters

Monday, April 9th, 2018
Meet upstairs.

Warm up:
PVC stretch
100 single unders
Row 250 meters

WOD:
100 Air Squats
80 Single unders
60 Sit-ups
40 KBS
30 Pushups
20 Wall ball shots
10 Thrusters

Wednesday, April 4, 2018

2018-04-04 -- 17-Minute AMRAP

Meet upstairs at 1610.

WARMUP:

PVC/stretch

4 laps of atrium, with one walk-out [ demo here ] after each lap:
• 1 running
• 1 high-knees
• 1 butt-kickers
• 1 backwards

WOD: 17-0MINUTE AMRAP

For 17 minutes, do as many reps as possible of:

• 2 burpees over bar
• 4 deadlifts
• 6 plank-dips [ demo here ]
• 8 bench jump-overs [ demo here ]
• Run downstairs; do 10 wall-balls at bottom of stairs; run back up to gym

Monday, April 2, 2018

2018-04-02 -- Dice, Dice, My Darling

Welcome back from spring break. Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups, one leg in the air [ demo here ]

2 = 10 leg-lifts with hip-raise [ demo here ]

3 = 5 "corn-on-the-cob" pull-ups [ demo here ] with band assistance

4 =  BOTH teams run to bottom of stairs, back up four flights to gym

5 = 5 toes to bar

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.



Wednesday, March 14, 2018

2018-03-14 -- The Ladder of Fun

Meet upstairs at 1610.

WOD:
The Ladder of Fun

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym). Then:

• 10 kettlebell swings
• 15 toes to bar
• 20 push-ups
• 25 lunges
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 squats
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 lunges
• 20 push-ups
• 15 toes to bar
• 10 kettlebell swings

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

Monday, March 12, 2018

2018-03-12 -- Deck of Cards (Hepler Edition)

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Squats

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Med-ball situps

1st Joker = 10 laps of the atrium

2nd Joker = 10 leaping burpees

Wednesday, March 7, 2018

2018-03-07 -- IronStrength: Core Focus

WARMUP:
Dynamic warmup + walkouts

WOD:
Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of
10 Mountain climbers
10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of
10 Row from plank w/ dumbbell
10 Med-ball setups

PLANK SERIES
1 min. side/middle/side

BURPEES:
5, 4, 3, 2, 1

BUYOUT:
1 circuit of building, 5 pullups in lower parking-garage gym

Tuesday, March 6, 2018

2018-03-06 -- Sevens

Meet upstairs at 1610.

WOD:

Complete 7 rounds of:

7 deadlifts
7 burpees
7 kettlebell swings
7 situps
7 box-jumps
7 toes to bar

Monday, March 5, 2018

2018-03-05 -- A Die to Kill For

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups, one leg in the air [ demo here ]

2 = 10 leg-lifts with hip-raise [ demo here ]

3 = 5 pull-ups

4 =  BOTH teams run to bottom of stairs, back up four flights to gym

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.


Wednesday, February 28, 2018

2018-02-28 -- Team of Three

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD:

Form a team of three. 

Between the three of you, switch off as you divide up the following exercises:

100-calorie row
100 deadlifts (Rx 135/95)

80-calorie row
80 hanging power cleans [ demo here ]

60-calorie row
60 front squats (135/95)

40-calorie row
40 push-presses

20-calorie row
20 squat clean thrusters (135/95) [ demo here ]

Tuesday, February 27, 2018

2018-02-27 -- The Ladder of Suck

Meet upstairs at 1610.

WARMUP:
• PVC
• 1 min. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
The Ladder of Suck

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

• 10 sumo deadlift high pulls with kettlebell
• 15 toes to bar
• 20 push-up jacks [ demo here ]
• 25 walking lunges (plate optional)
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges (plate optional)
• 20 push-up jacks
• 15 toes to bar
• 10 sumo deadlift high pulls with kettlebell

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)



Monday, February 26, 2018

2018-02-26 -- The 2 x 5 x 2

Meet upstairs at 1410.

WOD -- THE 2 x 5 x 2

2 rounds of:

• Row for 2 minutes
• Push-press for 2 minutes
• Situps for 2 minutes
• Pushups for 2 minutes
• Box-jumps for 2 minutes

3-minute rest between rounds.

Wednesday, February 21, 2018

2018-02-21 -- 15-Minute AMRAP

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: 15-MINUTE AMRAP

Complete as many rounds in 15 minutes as you can of:

• 15 kettlebell swings
• 12 med-ball situps
• 9 burpees

Wednesday, February 14, 2018

2018-02-14 -- Tabata Potluck

Meet upstairs at 1610.

WOD: TABATA POTLUCK

Each person brings 2-3 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. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Squats
2. Russian twists [ demo here ]
3. Push-press
4. Situps
5. Kettlebell swings

BUYOUT: 20 push-jacks [ demo here ]

Tuesday, February 13, 2018

2018-02-13 -- 17-minute AMRAP

Meet upstairs at 1610.

WOD: 17-MINUTE AMRAP

Complete as many rounds in 17 minutes as you can of:

• 10 legs up
• 10 box-jumps
• 10 med-ball situps
• 10 lunges
• 10-calorie row

Monday, February 12, 2018

2018-02-12 -- Toes, Knees, Bars and Cleans (plus alternate workout: "Cindy")

Meet upstairs at 1610.

WARMUP:
PVC/stretch
Slow squats/lunges

One of two workout options today:
______

WOD OPTION #1: TOES, KNEES, BARS & CLEANS

For time:

• 50 Toes to Bars
• 50 Squat Cleans (135/95, or modify as needed) [ demo here ]
• 50 Knees to Bars
• Run to bottom of stairs 2x
______

WOD OPTION #2: "CINDY"

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats


Thursday, February 8, 2018

2018-02-08 -- Fight Gone Bad, Again

Meet upstairs at 1610.

WOD: FIGHT GONE BAD

The five "workout stations":

1. Sumo deadlift high pull
2. Box jumps
3. Push-press
4. Row
5. Med-ball situps

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

1 minute rest between rounds

Wednesday, February 7, 2018

2018-02-07 -- CrossFit for Runners

Meet upstairs at 1610.

WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]

WOD: CROSSFIT MOVES FOR RUNNERS

Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:

3 ROUNDS OF:

10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders

Tuesday, February 6, 2018

2018-02-06 -- Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees

Monday, February 5, 2018

2018-02-05 -- Fight Gone Bad

Meet upstairs at 1610.

WARMUP:
PVC/stretch
:30 jumping jacks
10 slow squats
5 walk-outs into pushup into hip-flexor stretch [ demo here ]

WOD: FIGHT GONE BAD

The five "workout stations":

1. Rope-trainer machine
2. Push-press
3. Kettlebell swings
4. Squats on BOSU ball [ demo here ]
5. Suspension plank with feet in TRX-style bands  [ demo here ]

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

1 minute rest between rounds

BUYOUT:
50 situps

Tuesday, January 30, 2018

2018-01-30 -- Muscle Confusion Deck of Cards

Meet upstairs at 1610 for a very special "farewell workout" for retiring member Mitch....


WARMUP:
:30 jumping jacks
5 hand walkouts into pushup into hip flexor stretch [ demo here ]
Arm rotations
1 lap in atrium (crab-walk, bear-crawl, high knees, caterpillar)
Run 2 additional laps in atrium

WOD: MUSCLE CONFUSION DECK OF CARDS

Everyone but Mitch has come up with 2-3 exercises -- stuff we know Mitch just hates.

All these exercises have been printed on 18 scraps of paper:


Put all the exercises in a hat.

The hat sits next to a full deck of cards with two Jokers. 54 cards total.

Each time you draw a card, you also draw a scrap from the hat. The number on the card dictates the number of reps of the exercise you drew. Face cards = 10 reps. Aces = 11 reps.

All 18 scraps go back in the hat only after all scraps have been drawn. That way we do each exercise 3 times.

For each JOKER: Partner up. Split 60 reps of the drawn exercise.  (That's right: the Joker is a mini-Hellington partner WOD.)

The WOD is finished when the deck is finished.

Our 18 exercises:

1. Burpees
2. Situps
3. Air-squats
4. Mitch's Choice
5. Toes to bar
6. Hand-release pushups
7. Mountain climbers
8. "Boblet Squats" (a goblet squat in which the kettlebell is additionally curled down to the ground while in lower squat position)
9. Tricep dips
10. Run to bottom of stairs; do [number on card] reps of wall-balls; run back up to gym
11. Push-jacks [ demo here ]
12. Reverse lunges [ demo here ]
13. Pull-ups
14. V-ups
15. Leaping burpees
16. Box jumps
17. Plyometric jump squats [ demo here ]
18. Farmer's Carry -- grab 1 dumbell/kettlebell; each "rep" is one walk down length of hallway from gym door to stairway door (back-and-forth = 2 reps)


Monday, January 29, 2018

2018-01-29 -- Pushups and Kettlebells

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD:

18-minute time cap on:

10 pushups
15 kettlebell swings
20 pushups
15 kettlebell swings
30 pushups
15 kettlebell swings
40 pushups
15 kettlebell swings
50 pushups
15 kettlebell swings

Then:
10 laps of the 4th-floor atrium (about .33 miles, if you're curious)
50 situps

Wednesday, January 24, 2018

2018-01-24 -- 17-minute AMRAP

Meet upstairs at 1610.

WARMUP:

PVC/stretch

4 laps of atrium, with one walk-out [ demo here ] after each lap:
• 1 running
• 1 high-knees
• 1 butt-kickers
• 1 backwards

WOD: 17-0MINUTE AMRAP

For 17 minutes, do as many reps as possible of:

• 2 burpees over bar
• 4 deadlifts
• 6 plank-dips [ demo here ]
• 8 bench jump-overs [ demo here ]
• Run downstairs; do 10 wall-balls at bottom of stairs; run back up to gym

Tuesday, January 23, 2018

2018-01-23 -- 5 Rounds

WARMUP:
PVC/stretch
:30 jumping-jacks
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
10 slow squats
Hip rotations

WOD: FIVE ROUNDS

Five rounds of: 

10 kettlebell swings
8 pushups
6 burpees
2 laps of the atrium

:30 rest between rounds

BUYOUT:
1 circuit of building, 5 pushups in the downstairs parking-garage gym

Thursday, January 18, 2018

2018-01-18 -- Dice Me Deadly

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 hand-release pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees

BUYOUT:


Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Wednesday, January 17, 2018

2018-01-17 -- Fight Gone Bad (Cardio & Climbing Edition)

Meet in upstairs gym at 1610.

WARMUP: 
PVC/stretch

WOD: 

The five "workout stations":

1. Our new rope-trainer machine
2. Jacob's Ladder
3. Treadmill or rowing machine
4. Bosu burpees [ demo here ]
5. Suspension plank with feet in TRX-style bands  [ demo here ]

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

1 minute rest between rounds

BUYOUT:

Shuffle a deck of cards numbered 1-5, corresponding with each of the five Fight Gone Bad exercises.

Each person draws a card.

Do that exercise for 2 minutes.

Tuesday, January 16, 2018

2018-01-16 -- Let's Count to Ten

Meet upstairs at 1610.

WARMUP:
PVC/stretch
5 walk-outs
:30 jumping jacks

WOD: COUNT TO TEN

Here are 10 exercises:

1 rep -- 20 double-unders (or 40 single-unders)
2 reps -- pullups
3 reps -- push-jacks
4 reps -- plyometric jump-squats
5 reps -- Burpees
6 reps -- Toes to bar
7 reps -- Med-ball situps
8 reps -- Kettlebell swings
9 reps -- Box-jumps
10 reps -- Man-makers

Do 1.
Then do 1 and 2.
Then do 1, 2 and 3.
Then do 1, 2, 3 and 4...
... and so on, until you've done 1-10 — starting with one set of jump-rope and working your way up the ladder to 10 man-makers.

The workout should start getting fairly interesting after round 5 or 6.

When all is said and done, you will have done 400 single-unders, 18 pull-ups, 24 push-jacks, 28 plyometric jump-squats, 30 burps, 30 toes to bar, 28 med-ball situps, 24 kettlebell swings, 18 box-jumps and 10 man-makers.

BUYOUT: PLANK SERIES

:30 side plank
:30 center plank
:30 side plank


Wednesday, January 10, 2018

2018-01-10 -- Tabata Potluck

Meet upstairs at 1610.

WARMUP: 
• 1 lap of atrium
• 1 walk-out [ demo here ]
• 1 lap of atrium with high-knees
• 1 walk-out
• 1 lap of atrium with butt-kicks
• 1 walk-out
• 1 lap of atrium backwards
• 1 walk-out
• PVC/stretch

WOD: TABATA POTLUCK

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. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Sumo deadlift high pulls
2. Legs up
3. Mountain climbers
4. Box jumps
5. Sit-ups

BUYOUT: 10 push-jacks [ demo here ]

Tuesday, January 9, 2018

2018-01-09 -- Five Reps, Five Rounds, Five Sets of Stairs

Meet upstairs at 1610.

WARMUP:
PVC
10 Supermans
10 Squats
Plank (1 min.)

WOD: 5s WITH UP-DOWNS

5 rounds:

5 deadlifts
5 burpees
5 kettlebell swings
5 situps
5 pushups
5 box-jumps
5 toes to bar
Run down four flights of stairs, run back up to gym

Monday, January 8, 2018

2018-01-08 -- Those Deadly Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups, one leg in the air

2 = 10 legs up [demo here, though we're also going to lift our butts off the mat at the top of each leg raise, as well]

3 = 5 pull-ups

4 =  BOTH partners run 2 laps around atrium

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Thursday, January 4, 2018

2018-01-04 -- Deck of Cards

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Box-jumps

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Legs up

1st Joker = 10 burpees

2nd Joker = 3-4 laps of the atrium

Tuesday, January 2, 2018

2018-01-02 -- Fun Times w/ HIIT

Meet upstairs at 1610.

Dynamic warmup:
:30 Jumping jacks (regular/forward)
10 slow Squats
5 Walk-outs [ demo here ]
:30 Jumping jacks

WOD: Ultimate HIIT in 30

SET 1: Goblet Squat set
4 sets of:
• 15 goblet squats
• 4 walk-outs to push-up with 1 leg in the air (alternate: 5 push-jacks)

SUPERSET 2: Mountain Climber set
4 sets of:
• 10 mountain climbers
• 10 legs down

SET 3: Push-press set
3 sets of:
• 10 push-press (using dumbells or bar)

SET 4: Man-maker/Burpee set:
3 sets of:
• 5 man-makers (scale-down is using no weight) [ demo here ]
• 5 Burpees

Plank set:
• 1 minute side plank
• 1 minute middle plank
• 1 minute other-side plank
(scale-down is :30 each, or keeping 1 knee on ground during side-planks)

Flexibility — :30 each stretch/side
• Stretch both legs front
• Stretch 1 leg (each side)
• Leg across body (each side)
• Hip flexor stretch (2 arms overhead)
• Stand, 1 arm up in air, lean to each side to stretch lats