2014-08-28 7 Minute AMRAP

Meet downstairs at 1610
PVC stretch
Toe touches from mat to asphalt and back
50 bicycle crunches (25 each side)

Strength:
Push press 5,3,1,1,1,

WOD:
AMRAP 7 minutes

50 single unders
9 power cleans
6 toes to bar

I will not be able to make it today. Have a great workout!

Lisa

2014-08-27 Backsquats and box jumps

Meet downstairs at 1610

Warmup:
PVC stretch
Then: not for time
10 superman
20 squats with a three second pause at the bottom
30 situps

WOD:
4 Rounds

Run 400 meters
20 Backsquats (135/85)
20 box jumps

2014-08-26 Squats, hand rel push-ups, and pull-ups

This one is for tomorrow....
Meet downstairs at 1610

PVC stretch
200 single unders

Strength:
5,5,5,3,3 Push press

WOD:
3 Rounds for time

75 squats
25 hand release push-ups
15 pull-ups

2014-08-25 Frank Thomas workout 7 sets of 10

This one is at Brian Pearson's request....
Meet downstairs at 1610

500 single unders
5,5,5,5,5 Hang Cleans (135/85)

WOD:
For time:

7 sets of 10
Pushups
KBS
Burpees
Situps

2014-08-21

Thursday, August 21, 2014

This is a day light on the legs in consideration of the Hood to Coast runners

Warm up with a 400 meter run, followed by 20 meters each of Toe Touch, Bear Crawl and walking lunges.


WOD

Every minute on the minute for 30 minutes!!


5 Pull ups
10 Push ups
5 Med Ball Sit ups

2014-08-20

Wednesday, August 20, 2014



Warm Up with 100 DU or 200 Single Unders.  Spend a few minutes trying to get some DU's strung together.  Follow up with 10 slow push ups and 10 squats with a 3 second hold at the bottom

Overhead Squat

5-5-5-5-5 with a partner spotting for you.  We haven't worked on these as a group much, so the weight should be in the 75/45 range. 


WOD

15 Minute AMRAP

5                      KB Snatch  53/35  (You may substitute a 50/30lb dumbbell)
10                    T2B
15                    Burpees

2014-08-19 "FRAN"

Meet DOWNSTAIRS at 1610

Warmup:
PVC stretch
200 single unders

Strength:
5,5,5,3,3 Deadlift

WOD:
"Fran"
For time 21-15-9 Thrusters (95/65) and pull-ups

2014-08-18 Wittman

 Monday, August 18th, 2014

Happy Monday!  You do not want to miss this workout!

Warm up with a 500 meter row and group stretches with Kevin

Then:

Find your one rep max on the Push Press and follow this up with 3-3-3 at 75% of max


WOD

"Wittman"

7 Rounds for time with a 30 minute time cap

15 KBS    53/35
15 Power Clean 95/65
15 Box Jumps

Looks easy enough, right?

2014-08-14 Kettlebell swings, goblets, and other stuff

Meet DOWNSTAIRS at 1610

Warmup:

PVC stretch
5 rounds not for time of:
50 Single unders
10 PVC OHS

Strength:
Every 30 seconds for 5 minutes (10 rounds) of:
5 KBS (70/53)

Every 30 seconds for 5 minutes (10 rounds) of:
3 Goblet squats (70/53)

WOD:
AMRAP 5 minutes:

20 HR Pushups
20 Situps

2014-08-13 Running Jackie

Warmup:

PVC Warmup

250 single unders

EMOM 10 minutes:

5 Strict Press

For time:

Run 800m
50 Thrusters 45 lbs
30 Pullups

2014-08-12 15 Minute AMRAP

Meet downstairs at 1610 hours

Warmup:

2 Person Team Situps w Med Ball

Pass the ball 100 times (with a sit up in between)

2 Person Team Squats

25 squats each.  Both athletes start at the bottom of the squat.  One person goes up and down, then the other athlete goes.

Neither event for time.

WOD:

AMRAP 15 minutes

10 SDHP (95/75)
20 Pushups
400m run

2014-08-11 Planks and Kettlebell Swings

It should be nice and cool this afternoon, so perhaps we should avail ourselves of the air conditioning.  Meet upstairs at 1610.

Warmup:

10 Laps of the upstairs loop.  1-10 burpees at the end of each lap-1 on the first lap and so on.

PVC Warmup

Strength:

EMOM 10 minutes

5 dumbbell rows.  Try to go heavy and adjust between sets if the weight you selected is too light or too heavy.

Team Met Con:

AMRAP 9 minutes:

10 KBS (70/53)

While 1 athlete works, the other holds in plank.

Consider doing some finger taping for these swings.

3, 2, 1, go!

Great Video from PPB SERT

This doesn't have a darn thing to do with CrossFit, but all members of CrossFit Indomitable are law enforcement and this stuff makes this job worth doing.  Nice work by PPB SERT and Pete Simpson. 

2014-08-07 Body Weight Challenge

2014-08-07

Meet DOWNSTAIRS at 1610

PVC stretch
200 Single unders

WOD: Body Weight 260 Challenge:

For time:
26 of each of the following exercises. There are ten exercises. Each exercise will be performed with 26 reps of each, totaling  260 reps. Do the 26 reps before moving on to the next exercise of 26.

1. Sit-throughs
2. Rotational jump squats (do about a quarter turn each jump)
3. Plyo pushups
4. V situps
5. Side to side skater jumps
6. Mountain climbers
7. Ring rows
8. Bear crawls
9. Hip thrusts
10. Burpees

2014-08-06 Swings, cleans and squats

2014-08-06

Meet DOWNSTAIRS at 1610

Warmup:

PVC stretch
10 superman
20 situps
Run 400 meters

WOD: 15 minute AMRAP of:

15 KBS (35/53)
10 Cleans (65/95)
5 Overhead squats (45/75)

2014-08-05 Bear complex and other stuff

2014-08-05

Meet UPSTAIRS at 1610

PVC stretch
Row 500 meters

Strength WOD: With a partner 5 sets of 5 of:

Bear complex
Bench press
Deadlift


AMRAP WOD 8 minutes:

50 single unders
7 burpees
9 box jumps

2014-07-04 Deck of Cards

2014-08-04

Meet downstairs at 1610

PVC stretch
Run 400 meters

WOD: DECK OF CARDS:

Hearts: KBS (53/35)
Diamonds: Squats
Spades: Pushups
Clubs: Situps
Jokers: 10 Burpees

I will not be there today. Erichsen will be there to turn the cards for you fine CrossFitters!  Have a good workout!

Lisa