2014-01-30 DECK OF CARDS

Meet UPSTAIRS at 1610
Warmup:
PVC stretch

Then at the 4th floor roundabout, do:
One section of bear crawl 
One section of toe touches
One section of crab walks
One section of baby elephants

WOD: Deck of Cards:
Spades: Squats
Hearts: Hand release pushups
Diamonds: KBS
Clubs: Bicycles crunches
Jokers: Run one flight of stairs, up and down 

2014-01-29 Jeff Wants Core

Wednesday, January 29th 2014

Meet downstairs and run a 400 warm-up followed by

20 meter bear crawl
20 meter toe touch
20 meter crab walk

WOD

3 Rounds

15 Knees to Elbow
6 Man Makers
2 sets of stairs (west end)

You decide what you need for a buyout.  I (Kevin) will be tied up in interviews today, can't make the workout.  Enjoy. 

2014-01-28 Cleans and Boxes

Tuesday, January 28th, 2014

For the warmup;

100 Double Unders or 200 Singles
Row 500
PVC Stretch

Spend 10 minutes figuring out what your power clean 1rep max is

WOD: (Borrowed in part from CrossfitPFB)

8 cleans @ 70% of 1 rep max
25 Box Jumps
8 Cleans
Down the east stairs, up the west stairs
8 cleans
25 box jumps
8 cleans
Repeat the stairs

2014-01-27 Hello Helen

Monday, January 27th, 2014

Take your kettlebell downstairs for the workout

Warmup with a 400 meter run, followed by;
20m walking toe touches
20m high-knees
20m butt kickers
20m bear crawl

"Helen"

3 Rounds of:

400 Meter Run
21 kettlebell swings 53/35
12 Pull-ups

Buy-out

T2B Tabata
If you can't do toes to bar, knees raises to the chest

                                              Russia's new #1 export: Klokov lifting heavy stuff.  

2014-01-23

 
 Meet UPSTAIRS at 1610

Warm-up:
PVC warm-up
200 Single unders

WOD:
Two rounds of:
1 minute squats
Rest 60 seconds
1 minute burpees
Rest 60 seconds
1 minute towing
Rest 60 seconds
1 minute of dumbell snatches (alternate hands)
Rest 60 seconds
1 minute of situps
Rest 60 seconds

WOD 2014-01-22 Bench press work

2014-01-22

Meet UPSTAIRS at 1610

Warm-up:
PVC warm-up
10 Air Squats
10 Sit ups
10 Superman
Row 250 Meters

Then WOD:
Bench Press 5-3-3-2-2-2-1-1-1 reps

And no amount of working out will fix sleep deprivation.  Check out this new blog entry from Dan's Plan:

Sleep, Light, Performance.

2014-01-21

Meet downstairs at 1610

Warmup:
PVC warmup
Run 800 Meters

WOD: 
AMRAP 15 Minutes of:

12 Goblet Squats
 9 Burpees
6 Pull-ups

2014-1-16

Thursday, January 16th, 2014

Good Afternoon Heroes!  It's A Great Day For A Hero WOD

Warmup: 

Meet Downstairs with the appropriate weight plate for your workout

Run 400, followed by PVC Warmup


WOD  "Blake"

4 Rounds of:

100 feet walking lunges with plate overhead 45/30
30 Box/Tire jumps
20 Wall Ball Shots
10 Handstand Pushups

If you need to scale the weight, bring a smaller plate down with you
Handstand pushup scaling will be covered before the workout

Let's keep the good turnout going!

2014-01-15

Great effort by everyone yesterday. Meet upstairs at 1610.

Warm-up:
PVC Shoulder warm-up
Row 500 Meters

WOD: 5 Rounds of:
Run down the west stairs. Run back up. 20 Wall ball shots at the top landing. (For a total of 100 wall ball shots)

2014-01-14

Tuesday, January 14th, 2013

Happy Tuesday! 

Warm-up

10 laps around the 4th floor "pit", followed by:

10 yard Bear Crawl
10 yard High Knees
10 yard Baby Elephants

Strength Work

Squat Clean 95/65
5-5-5-5

WOD

5 Rounds for time

10 SDHP 75/55
15 KBS    53/35
20 Hand Release Push Up
30 Sit ups

2014-01-13 Jackie with a Twist

2014-01-13

Warm up with 50 double-under or 100 singles,
followed by 20 burpees

WOD

"JACKIE" (with a slight twist)

1000 meter row
50 thrusters 45/30
30 pull ups

(The twist is that you must run downstairs to complete the pull-ups, then back up the stairs to be complete)

CrossFit Games competitor Kevin Ogar suffered a very serious injury this weekend at the OC Throwdown:

Rx Review Article

Good time to think lots of good thoughts for his recovery.  

2014-01-09 WOD for Damon Coates

Today's WOD is dedicated to Sergeant Damon Coates, who 11 years ago this evening, was severely injured in the line of duty.

Warmup:

PVC Warmup

10 Rounds for time:

Run down the stairs at the west side of the building
10 pushups at the bottom of the stairs
Run to the pullup bars
5 pullups
Run back up the west stairs
10 KBS
10 Squats

2014-01-08 If One WOD is Good, 4 Must Be Better

Meet upstairs at 1610.

Warmup:

Row 250m using your arms only
Row 250m using your legs only
2:00 at the bottom of the squat
2:00 of plank

4 WODs, each for time--any order and you determine your rest time:

Row 1000m

Push Press 50 reps 75/55

Ab Mat Sit Ups 150 reps

Dumbbell Snatches from the Ground--Switch Hands on Each Rep 50 Reps 60/40

2014-01-07 Burpee Deadlifts and Squats

Meet upstairs at 1610 hours.

Warmup:

PVC warmup
25 PVC OHS
200 single unders

Pendlay Row:

10, 10, 5, 5, 5

AMRAP 10 minutes (Increasing Reps)

Burpee Deadlifts  1, 2, 3, 4, 5...
Squats 5, 10, 15, 20, 25...

2014-01-06 A Little Chipper with some stairs

Meet upstairs at 1610

Warmup:

PVC Warmup

three rounds not for time of--
Spiderman 10 m
Crabwalk 10 m
20 jumping jacks

For time:

100 pushups
then
5 rounds of:
run downstairs
12 pullups
run upstairs
24 KBS
then
100 pushups