2014-05-29

Thursday, May 29th, 2014

Run 400 and PVC stretch for a warm-up

Strentgth:

Deadlift 5-5-5-3-1
Increase weight each set toward a one rep max on the final rep

WOD

12 Minute AMRAP

10 Power Cleans  95/75
15 T2B
20 KBS

Enjoy!  I'll be in Bend today so you'll have to enjoy this without me-Kevin

2014-05-28

Wednesday, May 28th, 2014

Row 500 for a warmup then move downstairs for the workout

10 Rounds

10 SDHP  75/55
10 Pull-ups
Run 100 meters

05-27-2014 Box jumps and wall ball shots

Tuesday, 2014-05-27

Meet downstairs at 1610

PVC warmup
5,5,3,3,3 Push press


WOD: 5 Rounds for time:

Run 400 meters
20 Box jumps
15 Wall ball shots

2014-05-27

Tuesday, May 27th, 2014


Warmup upstairs with jump rope.  100 DU or 200 SU

Move downstairs for the workout

WOD

4-Rounds

10 Dumbell or KB snatches (5 each side) 53/35
15 Med ball sit-ups
20 Push Press 95/65
Up and back the west stairs

2014-05-22 1/2 Murphy

Meet downstairs at 1610 hours.

Half Murphy (as a chipper)

Run 800m
50 pullups
100 pushups
150 squats
Run 800m

Slight deviation from the norm on Murph.  The pullups, pushups, and squats should be done as a chipper rather than breaking them up however you want to break them up.  Do all the pullups before the pushups and then the squats. 

2014-05-20 1-10 means 1 then 2 then 3 then 4 and so on...

Meet upstairs at 1610 hours

Warmup:

5 rounds of--
1 minute of holding at the bottom of the squat
1 minute of shoulder mobility with the PVC

For time:

50 KBS
1-10 Pullups
10-1 Burpees
50 KBS (53/35)


Pic from CrossFit.com

2014-05-19 Overhead work and a MetCon that Celebrates Our New Oly Bars

Inspiration:

This weekend last years CrossFit Games champ, English firefighter Samantha Briggs came in fourth in Europe and may not even be able to participate in this year's games.  Here is her post from Instagram this morning:

"The weekends events hit me with a bang this morning & I just wanted to stay in bed all day ... I gave myself two options 1) sit and cry over something I cannot change 2) go to the gym and do what I do best ... I chose to TRAIN"

Meet Downstairs at 1610

Warmup:

PVC Warmup
1-5 Progression not for time and very strict of--
Pullups
Pushups
Squats

Strength:

Strict Press
5, 5, 5

Push Press
5, 5, 5

Jerk 
5, 5, 5

MetCon:

Run 400 m with a 45 lbs bar
50 Back Squats with 45 lbs bar
Run 200m with a 45 lbs bar
50 push press with 45 lbs bar
100 m lunges with 45 lbs bar in front rack position

Finally, you will see we have four new Oly bars from PR Lifting that were purchased with Wellness money from the county.  Please be good to them so that they last a long time.  The same applies to all the new spring clips we got (8 sets).  



 

2014-05-15

Thursday, May 15, 2014

Today's WOD

30 Wall Balls
15 Push Press  (95/65)
50m Farmer Carry (75/45)
20 Wall Ball
10 Push press
50m Farmer Carry
10 Wall Ball
5 Push Press
50m Farmer Carry

2015-05-14

Wednesday, May 14, 2014

Row 500m for a warm-up then meet downstairs, it's nice outside.

Strength

Squat Clean 4 sets of 4 with 75% of body weight

WOD

Five rounds for time

15 T2B
10 Power Cleans 135/95
Run 200m

 

2014-05-13 Countdown

Tuesday, May 13, 2014

Meet downstairs for a group warm-up

WOD

70 Burpees
60 Sit-ups
50 KBS
40 Pull-ups
30 Push press (95/65)
2  Trips up and back on the west stairs
1 400 meter run


All sections may be scaled depending on ability. Don't Cherry Pick!  See you there.

2014-05-12 Sumo n Stuff

Monday, May 12th, 2014

Meet downstairs and warm up with a 400m run, followed by jump rope 200 singles or 100 doubles

WOD

15 Minute AMRAP

5  Pull-ups
10 Med Ball Sit-ups
15 SDHP (with bar or KB, use a challenging weight)

2014-05-08 Rowing wod

2014-05-08
Meet upstairs at 1610

Warmup:
PVC stretch
1-10 Jumping jacks with a 10 second plank between each set

WOD:
AMRAP 20 minutes of:

500 Meter row
15 pushups
25 squats

Hand release pushups with situps AMRAP

2014-05-07
Meet upstairs at 1610

Warmup:
5 Rounds, not for time of:
50 Single unders
10 PVC OHS

Every 30 seconds for 5 minutes:
5 KBS

Every 30 seconds for 5 minutes:
3 Goblet squats

WOD:
AMRAP 5 minutes of:
20 Hand release pushups
20 Situps

2014-05-06 Thirties

Meet  upstairs at 1610

PVC stretch
Then Strength:
3 Rounds of:
5-3-1 Strict press

Then go downstairs for WOD:

30 Burpees
30 Box Jumps
30 Push Press
30 Situps
30 Dead Lifts
30 Toes to Bar

"Fran" and more

2014-05-05
Meet upstairs at 1610

PVC stretch
Then go to the 4th Floor atrium

5 Rounds of:
Run one lap
10 Superman
100 Flutter kicks (50 each leg)

Then go downstairs for:

"FRAN"
21-15-9
Thrusters (95/65)
Pull-ups

2014-05-01 May Day

Happy hottest day of the year.  Next week will be cold and dreary again so enjoy this while you can.

Meet upstairs at 1610 hours

 Warmup:

PVC Warmup

500 single unders

MetCon:

AMRAP 20 minutes

5 squats
5 burpees
1 lap of the loop at the middle of the building
then
10 squats
10 burpees
2 laps of the loop
then
15 squats
15 burpees
3 laps of the loop
and so on...