2015-06-30

Tuesday, 06-30-2015
Meet downstairs at 1610

PVC stretch
100 single unders
50 situps

Push press 5-5-3-3-2

WOD:
12 minute AMRAP

12 KBS
9 Box jumps
6 Pullups

2015-06-29

Monday, June 29, 2015

Meet downstairs for warm-up at 1610

400 Run
10 Pass thru
10 Pas around
10 OHS (PVC)
10 Push ups
Toe touches
Bear Crawl

OLY

Power Snatch
3-3-3-3-3 


WOD

3 Rounds for time
Run 400
10 Thrusters   75/55
10 KBS
10 T2B

2015-06-25

Thursday, June 25th, 2015
Meet downstairs

Warmup:
Group stretching, then
Run 400 meters
20 Situps
20 KBS

WOD: 3 Rounds
50 Double unders
10 Bodyweight dead lift
20 Box Jumps

2015-06-24 Partner WOD

Wednesday, June 24,2015

Warm up with a 500 meter row and stretching
Meet downstairs for the WOD

OLY

Strict Press 3-3-3-3  135/95


Partner WOD

150 Burpees and 50 push press between two partners in the following format:

Partner A completes 15 burpees
Partner B cleans a bar, 5 push press, hold in the rack until burpees are complete 115/75

Switch

Both partner complete 5 rounds each of burpees and push press

2015-06-23 Forty Somethin'

Tuesday, June 23, 2015

Please haul the full size boxes downstairs from the 4th floor workout area

Meet downstairs and warm up with-

 100 Singles/50 DU
 2 sets of stairs
10 PVC pass thru
10 PVC OHS with a hold at the bottom for 5 seconds
10 PVC pass around

OLY

Back Squat  5-3-3-2-2-1, working to 1RM

WOD


40 T2B
40 KBS
40 Box Jump overs
Run 400 meters

2015-06-22 Front Squat

Monday, June 22, 2015

Meet downstairs at 1610 for a warm up;

Run 400
10 Burpees
20 Sit-ups
Group Stretching

OLY

Bar Overhead stationary lunge 135/95
4-4-4-4 (2 on each leg)


WOD

6 Rounds of;

5 Front Squat  at 75% of 1RM
10 Pull Ups
20 HR Push Ups

2015-06-18

Thursday, June 18th, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
Hold in plank one minute

Strength:
5-5-3-3-2-1 Clean and jerk

WOD:
3 Rounds

10 KB Snatch 53/35 (5 each side)
10 Burpees
10 Knees to elbows
Run 400

2015-06-17 Deadlifts and Toes to Bar

Wednesday, June 17th, 2015
Meet downstairs at 1610

Warm up:
PVC stretch
10 Squats with a 2 second hold at the bottom
15 Superman
20 Situps

WOD:
21-15-9
Deadlift
Toes to Bar

100 Single unders after each couplet is completed

2015-06-16 15 Minute AMRAP

Tuesday, June 16th, 2015
Meet downstairs at 1610

Warm up:
Group stretching followed by 400 meter run

Strength:
Split jerk 3-3-3-2-1

WOD:
15 Minute AMRAP of
30 Box Jumps
20 Push press
10 pull ups

2015-06-15 Deck of Cards

Monday, June 15th, 2015
Meet downstairs at 1610

Warmup:
200 Single unders
Group stretching

Strength:
5-5-5-3-3 Deadlift

WOD:
DECK OF CARDS

Hearts: Wall ball shots
Diamonds: KBS
Spades: Situps
Clubs: Pushups
Jokers: Run 400 meters

Remember Everyone Deployed

Here is a great video that in addition to making ASW seem positively glamorous, also reminds us that there are men and women deployed around the world taking on all manner of tasks to make sure that we can be safe in our beds at night.  In honor of one of our Navy vets who did some great work this week. 

2015-06-11 KB Snatch

Thursday, June 11, 2015

Meet downstairs for warm up- Run 400 followed by 20 burpees and stretching with the group


WOD

15 minute AMRAP

10 KB Snatch 53/35 (5 on each side)
10 Pull ups
10 ring dips
Run 400

Have a great weekend!

2015-06-10

Wednesday, June 10, 2015

Meet downstairs and warmup with a 400 meter run, followed by stretching with the group

OLY

Overhead Squat
5-5-5-5-5  Work on form with a moderate weight.  Not going for a 1RM here


WOD

4 rounds for time

10 Power Cleans 135/95
15 Wall Balls
20 Box Jumps

2015-06-09

Tuesday, june 9, 2015

Meet upstairs for the warmup. 

100 Singles/50 DU
20 Push Ups
20 Squats
10 Good Mornings
10 Pass throughs

Move downstairs and get set up for HSPU using bands for assistance if necessary.

WOD

Run 400

25-15-10-5
HSPU
KBS
T2B

Run 400

2015-06-08 Fun With Burpees

Monday, June 8, 2015

Meet upstairs at 1610for a warm-up..

500 meter row, move to the atrium for a round of toe touches, bear crawl, Russian kicks, baby elephant.

Downstairs for the remainder

OLY

Front Squat 3-3-3-2-1 working toward a 1RM

WOD

10 Burpees On The Plate (BOTP) 45/25  Chest must touch the ground!!
20 STOH  135/95
15 BOTP
20 Pull-Ups
15 BOTP
20 Squats
10 BOTP

This WOD should move quickly so we can beat the heat.

2015-06-04 Thrusters and Situps

Thursday, June 4th, 2015

Meet downstairs at 1610
Warmup:
PVC stretch
10 superman
10 V-ups
10 wall ball situps
10 squats
Hold in plank for one minute

WOD:
25 Thrusters 75/55
50 Situps
Run 400 meters

50 Situps
25 Thrusters 75/55

This is the buyout from today's WOD.  If you can't do it, 100 muscle-ups.

2015-06-03 Filthy Fifty Partner WOD

Wednesday, June 3rd, 2015

Meet downstairs at 1610
Warm up with 50 double unders or 100 single unders
15 squats with a 2 second hold at the bottom of the squat

PARTNER WOD

This WOD is a partner Filthy Fifty, 50 reps of each listed exercise. You can break up the work any way you want between partners, done as a chippper with one partner working at a time.

Burpees
Deadlift 135/95
Pullups
Box jumps
HR Pushups
Med Ball Cleans
Push prss 95/75
T2B

Every five minutes, both partners must run a 200

Klokov does a 192 kg thruster. That 423 pounds.  We don't dig on Putin much, but we do love Klokov.  

2015-06-02 Kettle bell work

Tuesday, June 2nd, 2015

Meet upstairs at 1610

Strength:
Shoulder press 5-5-5-3-3

MetCon

3 Rounds for time with kettle bell

20 SDHP
20 Goblet Squats
20 HR Pushups
1 set of stairs (with KB in hand)

2015-06-01 June Begins with Fun

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

3 rounds of--

1 minute hold at bottom of the squat
1 minute of plank

2 2-person team WODs

WOD 1:

AMRAP 8 minutes

1 rep bear complex
while the other athlete holds a 45 lbs plate overhead
bear complex does not start until the plate is fully overhead and extended

WOD 2:

AMRAP 6 minutes
20 box jumps (recommend step down vs jump down to prevent achillies injuries)
while the other athlete holds a med ball and stands on one foot

And you can read about Ashley White, who could do 30 strict pullups.  Hero.