2014-06-30 4 Events

Meet upstairs at 1610

Warmup:

PVC warmup

Partner up for 4 rounds of:
10 pushups while your partner holds your feet at their waist
10 goblet squats each passing the dumbell or kettlebell back and forth as you alternate one squat per athlete

4 events for time:

Row 1000m
Run 1 mile
50 push press (95/75)
50 power cleans (95/75)

It's four different events, each timed separately. 

Louis Zamperini

 

Louis Zamperini was an Olympian and a POW in WWII.  “All I want to tell young people is that you're not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices.”

2014 06-26 Upstairs stations workout

Meet UPSTAIRS at 1610

WARMUP:

PVC stretch
Then go to 4th floor atrium
2 Rounds of:
20 meters Bear crawl
20 meters crab walk
20 meters walking lunges (no weights)
20 meters jog

(20 meters is one side of the atrium)

WOD:

2 Rounds of 2 minute stations. Start at whichever station you like.

Station 1: Rowing
Station 2: Dumbell push press
Station 3: Situps
Station 4: push ups
Station 5: Box jumps
REST 3 MINUTES in between rounds

We're gonna call this the FRANK THOMAS workout, although Frank won't be there to join us.

2014-06-25 Keeping the legs moving with a Death by Burpees buyout

Meet downstairs at 1610

Warmup:

PVC stretch
2 Rounds of:
10 Superman
Toe touches from mats to black top
Inch worm back


WOD:

4 Rounds for time:

10 KBS (53/35)
10 Front Squat (95/65)
10 Toes to Bar
Run 200 Meters

Note: Although this is for time, concentrate on maintaining good form. With the front squat, remember to keep the weight in the heels, maintain the lumbar curve, chest up. Butt travels back and down. The bottom of the squat is below parallel (hip crease is below the top of the knee cap). Full extension at the hips and knees. Bar is "racked" on the shoulders. Elbows high, upper arms parallel to the ground.

At Geoff Erichsen's request, we will do a Death by Burpees BUYOUT.

2014-06-24 Deck of Cards

Meet downstairs at 1610

Warm up:
PVC Stretch
Run 800 meters

WOD:
Deck of cards:

Hearts:        KBS (53/35)
Diamonds:  Squats
Spades:       Pushups
Clubs:         Situps
Jokers:        15 Burpees

Hold in plank until each person is finished with the exercise. Last person to finish will turn the card over to begin the next exercise.

2014-06-23 Deadlifts and jumprope

Meet downstairs at 1610
Warmup:

PVC stretch

3 Rounds of:
Run 400 meters
10 squats
10 pushups
10  situps

WOD:
AMRAP 12 minutes of:

8 Deadlifts (185/135)
75 single unders or 25 double unders

2014-06-19 Medicine Ball Day

Thursday, June 19, 2014

Warmup

Run 400
10 deep squats with 10 second hold at bottom
20 meters of toe touches
20 meters bear crawl

WOD

4 Rounds

15 Wall Balls
25 Med Ball sit-ups
50 meter walking lunge with med ball overhead, arms locked out

2014-06-18

Wednesday, June 18, 2014

Great work this week.  It's been really nice to see the new and the regular faces.

Warm Up

Starting from the lower level workout area, 2 circuits up the west stairs, through the building and back down the east stairs.  10 HR pushups at the bottom of each landing and 10 squats at the top of each landing.

WOD 

3 Rounds

10 KB Snatch (5 each side)
10 T2B
10 Med Ball Clean
Run 400

2014-06-17 "The Ghost" Variation

Tuesday, June 17, 2014

Meet Downstairs for the warmup

Run 400
PVC Stretch

Strength

Back Squat  5-5-3-3-1 Working toward a one rep max

WOD

6-Rounds of 1 minute max effort

Jump Rope
Goblet squat
Strict Pull Ups
Burbees
1 minute rest

2014-06-16 TireTime!

Monday, June 16, 2014

Meet downstairs and warm up with some jump rope.  Make at least 20 attempts at some double- unders, even if you're only getting one or two strung together.

Once you finish 100 DU or 200 SU with the jump rope, finish the warmup with:

3 rounds not for time

5 squats
5 push-ups
5 pull ups

Tire Flipping

This strength portion of the workout will be adjusted at game time based on the number or folks who turn out.  The more people in attendance, the less it will suck!


WOD

5 Rounds For Time

10 Front Squat  95/65
15 Push Press    95/65
20 KBS   53/35

2014-06-12

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

3 rounds of--
10 squats
10 pushups
10 V-ups

MetCon:

10 rounds of:

30 second hang at the top of the pullup
100m run
10 KB snatches (5 w each hand) 53/35

2014-06-11 Team GI Jane

Meet downstairs at 1610

Warmup:

PVC Warmup

Run 400m

MetCon:

Team GI Jane

As Fast as Possible:

In pairs, 100 burpees pullups per athlete.  Divide them up however you like. 

2014-06-10 Team Karen with extra work

Warmup:

Not for time, 4 rounds of--
20 m bear crawl
20 m spiderman
10 V ups
30 second hand stand hold

MetCon:

In teams of two:

300 Wall Balls (as a team)
while one tactical athlete works the other holds at the bottom of a squat
Divide the work as needed.  

2014-06-09 Deadlifting and Sprinting

Meet downstairs at 1610 hours

Warmup:

PVC warmup

Not for time--three rounds of 10 PVC OHS, 10 KBS, 1 minute plank

Strength:

Sumo deadlift

5, 5, 5, 5, 5

MetCon:

AMRAP 15 minutes:

1 deadlift (250/200) conventional or sumo..whichever you like better, just perfect form
Run 200 m
2 deadlifts
Run 200m
3 deadlifts
Run 200m
and so on

2014-06-05 Cleans, dips and burpees

Meet downstairs at 1610
PVC stretch
200 single unders

Strength:
3 Rounds of:

5 Push press
10 dumbbell snatch (5 each arm)

WOD:
AMRAP 12 minutes:

5 power cleans
8 ring dips
4 burpees

2014-06-04 Stair running with core

Meet upstairs at 1610

PVC Stretch

Strength:
5-5-3-3 Bench press

Then go downstairs for WOD:

Start at bottom of west side stairs

Run up and down west stairs 4 times
5 knees to elbows
5 wall ball shots

Run up and down stairs 3 times
10 knees to elbows
10 wall ball shots

Run up and down stairs 2 times
15 knees to elbows
15 wall ball shots

Run up and down stairs 1 time
20 knees to elbows
20 wall ball shots

2014-06-03 Fifties

Meet downstairs at 1610
PVC Warm up
20 Superman

Strength:
3 Rounds of:
10 shoulder press
10 hang clean
10 KBS

WOD:
50 Pull ups or ring rows
50 single unders
50 box jumps
50 Deadlift
50 pushups
50 situps

2014-06-02 Back squats with burpees

Meet downstairs at 1610

PVC Stretch
200 single unders
Run 400 meters

WOD:

30 Back squat
25 Burpees
20 Pullups
25 Burpees
30 Back squat