2016-11-29 Upstairs

Tuesday, November 29th, 2016
Meet upstairs at 1610

Warm up:
2 Rounds

12 hand release pushups
12 walking lunges
12 squats
12 superman
12 med ball deadlifts
Run once around the atrim

WOD:
4 Rounds

15 Deadlift
20 situps
25 kbs 

2016-11-17 Man makers and thrusters (upstairs)

Thursday, November 17th, 206
Meet upstairs at 1610

Warmup:
2 Rounds
10 Jumping squats
10 Push ups
10 Situps
10 PVC pass throughs

WOD:
1-10 Ascending man makers
10-1 Descending bar only thrusters

2016-11-16 Karrin's Carry

The second workout in our CrossFit Indomitable "signature series." (The first was "Undersheriff Hellington.") This one was designed by Karrin for your enjoyment.

WARMUP:
PVC

WOD:
• 5 complete circuits of the building, with weight (carry kettlebell, medicine ball, or barbell[s], or wear weight vest while running)
• On each loop of the building, stop at the parking-lot gym and do 10 situps. Also stop at the 4th-floor gym and do 10 situps.

BUYOUT:
25 pushups.

2016-11-14 AMRAP 15 minute downstairs

Monday, November 14th, 2016
Meet downstairs

PVC stretch
200 single unders
Deadlift 5-3-2

15 Minute AMRAP

10 Push press 115/75
10 KBS 53/35
10 Box jumps

2016-11-09 "SEVENS' Downstairs

Wednesday, November 9th, 2016
Meet downstairs at 1610

PVC warm up
10 superman
10 slow squats
Hold in plank for one minute

WOD:
7 round of the following

7 Deadlifts
7 Burpees
7 KBS
7 Situps
7 Pushups
7 Box jumps
7 Toes to bar

2016-11-07 Downstairs AMRAP

Monday, November 7th, 2016
Meet downstairs at 1610

WARMUP:
3 Rounds of

20 Walking lunges
20 Good mornings
20 Superman
20 Toe touches
30 second plank

WOD:
AMRAP 20
21 Box jumps
15 Burpees
9 Pullups
Run 250 meters

2016-10-25 "Undersheriff Hellington"

Designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:

400m run

PVC

TEAM WOD:

150 burpee pull-ups

While one partner does burpee pull-ups, the other runs up and down four flights of stairs. Then you switch. Once you hit 150 burpee pull-ups as a team, continue immediately to:

100 wall-balls

While one partner does wall-balls, the other runs up and down four flights of stairs. Then you switch. When the team hits 100 wall-balls, collapse.

2016-10-24: The (Slightly More Than) 28-Minute Workout

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it 3-4 times in a row on a strict timetable.

Meet upstairs at 4:10 p.m.
____________

THE (SLIGHTLY MORE THAN) 28-MINUTE WORKOUT

WARM-UP:

• 10 laps around 4th-floor atrium
• PVC

3-4 ROUNDS (REST 2 MINUTES BETWEEN ROUNDS):

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation
• Side-plank (choose one side, alternate side each round)

2016-10-18 Thrusters/T2B downstairs

Tuesday, October 18th, 2016

Warmup:
PVC stretch, then 2 rounds of

100 Single unders
10 slow squats

WOD:
21-15-9
Thrusters (95/65)
T2B

Rest 3 minutes, then

12-9-6
Thrusters (95/65)
T2B

2016-10-17 Upstairs

Monday, October 17th, 2016
Meet upstairs at 1610

Warmup:
500 meter row
Hold in plank for 1 minute

WOD:
5 rounds

30 Push-ups
20 Front squats
20 Push press
30 Situps

2016-10-04 Upstairs "Christine"

Tuesday, October 4th, 2016
Meet upstairs at 1610

Warm up: PVC stretch, then:

EMOM 6 minutes of
20 single unders, 5 pushups

WOD:
"Christine"
3 Rounds for time
Row 500 meters
12 Deadlift
21 box jumps or step ups

2016-10-03 Downstairs EMOM 21

Monday, October 3rd, 2016
Meet downstairs at 1610

Warmup:
Two rounds of
Row 250 m
20 Mountain climbers
10 Push ups
10 Ring rows

WOD:
21 minute EMOM

Minute 1-20 Push press
Minute 2-15 Sumo deadlift high-pull
Minute 3-10 Burpee

2016-09-27 AMRAP 15 (UPSTAIRS)

Tuesday, September 27th, 2016
Meet upstairs at 1610

20 squats with a 5 second hold at the bottom
Row 500 meters

Strength:
Push press 5-5-3-3-2

AMRAP 15 minutes:

15 KBS (53/35)
12 Med ball situps
9 Burpees

2016-09-26

Monday, September 26th, 2016
Meet downstairs at 1610

Warm up:
10 squat jumps
20 double unders or 40 SU
10 pull ups
20 double unders or 40 SU
10 sit ups
20 double unders or 40 SU

Snatch 3-3-3-3 @75% of 1RM

WOD:

400m run, then 3 rounds of:

10 SDHP 95/75
10 HR push ups
10 pull ups

Finish with a 400m run

2016-09-20 Running and Cindy

Tuesday, September 20th, 2016
Meet downstairs at 1610

PVC warm up
Hold in plank for 1 minute
30 Situps

5 Rounds:
400 m run
3 squat cleans at body weight or 70% max
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

2016-09-19 Upstairs WOD

Monday, September 19th, 2016
Meet upstairs at 1610

Warm up:
Run 5 laps around atriun
Bear crawl
High knees
Crab walk
Baby elephants

WOD:
5 Rounds:
1 Minute of each exercise:
Rowing
Dumbbell push press
Burpees
Rest 30 seconds between each exercise

We can do a buyout of 50 situps

2016-09-07 Fight Gone Bad

Meet downstairs 1610.

WARMUP:
• PVC
• High-kicks
• Walking lunges
• Side-lunges
• Toe touches

FIGHT GONE BAD:

Three rounds of these five stations.
Immediately switch between stations.
2 mins. rest between rounds.

• Wall-ball (1 min.)
• Sumo deadlift high-pull (1 min.)
• Box Jump (1 min.)
• Push-press (1 min.)
• Jump-rope (1 min.)

2016-08-31 Row Circuit

Meet upstairs at 1610: 

WARMUP:

PVC

30 second sets:

Jumping jacks

Squats

Lunges

ROW CIRCUIT:

Row 500m

25 sit-ups

Row 500m

15 burpees

Row 500m

20 dumbbell overhead press

Row 500m

20 kettlebell snatch (both sides count as 1)

3-minute plank cycle (set timer, switch every 30 secs, 10 secs rest in-between):

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

2016-08-31 Row Circuit

Meet upstairs at 1610: 

WARMUP:

PVC

30 second sets:

Jumping jacks

Squats

Lunges

ROW CIRCUIT:

Row 500m

25 sit-ups

Row 500m

15 burpees

Row 500m

20 dumbbell overhead press

Row 500m

20 kettlebell snatch (both sides count as 1)

3-minute plank cycle (set timer, switch every 30 secs, 10 secs rest in-between):

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

2016-08-29 10 Minute AMRAP downstairs

Monday, August 29th, 2016
Meet downstairs at 1610

Warm up with PVC pipe, then

3 Rounds
10 squats with a 2 second hold at the bottom
10 V-ups
Run 200m

10 Minute AMRAP:
10 Pullups
15 Pushups
30 Situps

2016-08-22 KBS and pushups

Monday, August 22nd, 2016
Meet downstairs at 1610

Warmup:
PVC stretch, then
3 Rounds of:
30 seconds of flutter kicks
30 seconds of bicycle crunches
30 seconds of ab mat situps

Strength:
5-4-3-2 Push press

WOD:
5 Rounds of:
30 KBS (53/35)
20 Hand release pushups

2016-08-11 Deck of Cards downstairs

Thursday, August 11th, 2016
Meet downstairs at 1610

PVC warm up
50 situps
Hold in plank 1 minute

Deck of Cards:

Hearts:        Pushups
Diamonds:  Situps
Spades:       Wall ball shots
Clubs:          KBS
Jokers:         10 Burpees  

2016-08-09 15 Minute AMRAP Downstairs

Tuesday, August 9th, 2016
Meet downstairs at 1610

Strength:
Front Squat 5-4-3-2

WOD:
15 Minute AMRAP

30 Single unders
20 Situps
10 Dumbell thrusters
5 Box jumps

2016-08-02 Partner WOD

Tuesday, August 2nd, 2016
Meet downstairs at 1610

PVC stretch
10 slow squats with a hold at the bottom
10 med ball situps
1 minute of plank

Partner WOD:
15 Minute AMRAP with a partner:

6 Curtis P's (6 total between the two partners, and so on for the remainder of the workout)
Run together with your partner 400 meters

8 Curtis P's
Run 400

10 Curtis P's
Run 400

And so on.......

2016-08-01 Downstairs

Monday, August 1st, 2016
Meet downstairs at 1610

Warm up with 200 single unders

WOD:
5 Rounds

6 Strict shoulder press 95/65
12 Med ball cleans
18 Situps

2016-07-13 UPSTAIRS

Wednesday, July 13th, 2016
Meet upstairs at 1610

Warmup: Not for time
2 Rounds of
10 KBS
20 squats
1 minute of plank
Row 500 meters

Strength:

Strict overhead press 5-5-5

Push press 5-5-5

Push jerk 3-3-3

MetCon:

AMRAP 10 minutes
10 kettle bell snatches  (5 each side)
Run two laps of center atrium

2016-07-12

Tuesday, July 12th, 2016
Meet downstairs at 1610

PVC stretch
10 superman
Baby elephants
Side plank one minute
Side plank, other side, one minute
Regular plank one minute


21-15-9
KBS 53/35
Burpees
Box jumps

2016-07-11 "Cindy" with variety

Monday, July 11th, 2016
Meet downstairs at 1610

PVC warm up
10 slow squats
10 med ball situps
10 wall ball shots


WOD:
 4 Rounds

Run 400 M
3 Squat cleans
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

2016-06-29

Wednesday, June 29th, 2016
Meet downstairs at 1610

PVC stretch
200 single unders
Side plank, 30 seconds each side
Plank one minute

WOD:
12Minute AMRAP
12 KBS
9 Thrusters
6 Pullups

2016-06-28 Deck of Cards

Tuesday, June 28th, 2016
Meet downstairs at 1610

PVC stretch
Bear crawl
High knees
Walking lunges
Baby elephants

Deck of Cards:
Hearts:       Pushups
Diamonds: Situps
Clubs:        Box jumps
Spades:      Wall ball shots    

2016-06-27 Front Squat

Meet downstairs at 1610

Warmup:

20 squats with a 5 second pause at the bottom

Partner med ball tosses 25 on each side and 25 straight ahead--minimum 3 meters apart

Strength:

Front squat 5, 5, 5, 5, 5

MetCon:

Sprint 2x400, 4x200, 4x100

Intermittent Fasting--more like a pattern of eating than a diet...

Intermittent fasting is a powerful tool. We talk about what we are eating, but are we talking enough about how we are eating?  We think not--although clearly what you eat is very important.  When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage.  For day shift and 3rd shifters, the LeanGains fast from 2000 to noon or similar is totally doable. Fourth and 1st shift will need to think about how they can get to fasting for 16 hours per day.  Water and black coffee are in during your fast.  Here are some links that can help you get more informed: 

James Clear

Wiki-P

Nerd Fitness

2016-06-23 Deck of Cards

Thursday, June 23rd 2016
Meet upstairs at 1610

Warm up:
3 minutes of rowing, bike or treadmill
Then 2 rounds of
10 pushups
10 PVC pass throughs
10 squats with a hold at the bottom
20 jumping jacks

Deck of Cards:
Hearts: pushups
Diamonds: goblet squats
Spades: dumbbell push press
Clubs: Situps

2016-06-21 EMOM Downstairs

Tuesday, June 21st, 2016
Meet downstairs at 1610

Warm up:
Group stretching, then run 400m

EMOM 12 minutes:

5 Deadlifts (80% bodyweight)
30 single unders

Buyout:
50 situps

2016-06-20 Summer Solstice/Mitch's 50th B-day

Monday, June 20th, 2016
Meet downstairs at 1610

In honor of Mitch Beyer's big 50TH birthday, we will be doing the Filthy Fifty!

Group stretching, then:

50 Box jumps
50 Jumping pull-ups
50 KBS
Walking lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

2016-06-16

Thursday, June 16th, 2016
Meet downstairs at 1610

PVC stretch
Run 200 meters
3 Burpees
Run 200 meters
4 burpees
Run 200 meters
5 burpees

WOD:
3 rounds

21 Shoulder to overhead
15 Toes to bar
9 Front squat

2016-06-15 KBS and hand release pushups

Wednesday, June 15th, 2016
Meet downstairs at 1610

PVC stretch

3 rounds of
10 squats
20 situps
1 minute of plank

WOD:
3 Rounds for time

150 single unders
30 KBS
20 Hand release pushups

2016-06-14 Upstairs

Tuesday, June 14th, 2016
Meet upstairs at 1610

PVC stretch
10 squats with a short hold at the bottom
30 situps
10 lunges  on each side

WOD:
4 Rounds

Row 500 m
10 push press

2016-06-09 Deck of Cards

Thursday, June 9th, 2016
Meet downstairs at 1610

PVC stretch
100 single unders
10 med ball situps
Hold in plank for 1 minute

Deck of Cards:
Hearts:        Pushups
Diamonds:  Situps
Spades:       Wall ball shots
Clubs:         Squats
Jokers:        10 Burpees

2016-06-07 Sevens

Tuesday, June 7th, 2016
Meet downstairs at 1610

PVC Stretch
100 Single unders
10 Med ball situps

WOD:
7 Round of

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Air squts
7 Toes to bar

2016-06-06

Monday, June 6th, 2016
Meet downstairs at 1610

PVC stretch
Run 400  meters
Farmer carry walk 400 meters  with weight of your choice

Strength:
Front squat 5-5-3-2-1

 WOD:
AMRAP 12 minute

15 situps
12 box jumps
9 KBS
6 Pullups

2016-06-02

Thursday, June 2nd, 2016
Meet downstairs at 1610

Let's get some good cardio in today.

Warm up with a 400 m run
Then 10 PVC pass throughs
5 lunges on each side

WOD:
20 squats
21 T2B
Run 400
20 squats
15 T2B
Run 400
20 squats
9 T2B
Run 400

2016-06-01 16 Minute Tabata

Wednesday, June 1st, 2016
Meet downstairs at 1610

PVC stretch
Then 2 rounds of:
10 hammer strikes each arm
10 med ball situps
Run 200 meters

WOD:
16 Minute Tabata of
KBS
Pushups
Situps
Squats

2016-05-25 Varied EMOM

Wednesday, May 25th, 2016
Meet downstairs at 1610

Warmup:
Group stretching
400 meter run

WOD:

3 Rounds EMOM
Wall ball shots
Sumo deadlift high pull
Box jumps
Push press
Single unders

2016-05-25 KBS, pushups and running

Tuesday, May 24th, 2016
Meet downstairs at 1610

Warmup:
3 rounds
15 weighted situps
15 superman
1 minute plank

4 Rounds for time
Run 400 meters
30 KBS (53/35)
20 Hand release pushups

2016-05-23

Monday, May 23rd, 2015
Meet downstairs

Warmup: 3 rounds of:

1 minute hold bottom of squat
Followed by 25 meter waiter walk each arm

WOD:
EMOM 20 minutes

On odd minutes hold deadlift at top of the deadlift (225/185)
Even minutes shuttle run (Run 5,10,15 meters)

Buyout: 400 meter run for fun!!!!

2016-05-19 Deck of Cards

Thursday, May 19th, 2016
Meet upstairs at 1610

PVC stretch
Row 750 meters

Deck of Cards:
Clubs:         Dumbbell push press
Spades:       KBS
Hearts:        Pushups
Diamonds:  Situps  

2016-05-18 15 Minute AMRAP downstairs

Wednesday, May 18th, 2016
Meet downstairs at 1610

2 Rounds
10 Superman
10 Med ball situps
10 Goblet squats
10 Tire strikes (5 each arm)
10 walking lunges

Then 15 Minute AMRAP:
15 Squats
12 Pushups
9 Box jumps
6 Pullups

2016-05-17 Med ball variation

Tuesday, May 17th, 2016
Meet downstairs at 1610

Warmup:
PVC stretch
200 Single unders

WOD:
Run 400 meters
20 Burpees
Run 400 meters
20 Wall ball shots
Run 400 meters
20 Med ball situps
Run 400 meters
20 Med ball cleans 

2016-05-16 "Jack"

Monday, May 16th, 2016
Meet upstairs at 1610

PVC stretch
Then 2 rounds of
10 slow squats
Hold in plank for one minute

Strength:
Bench press 5-5-3-3

"Jack"
20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 Box jumps

2016-05-11

Wednesday, May 11th, 2016
Meet downstairs at 1610

PVC stretch
10 hammer strikes on the tire
30 situps

Strength:
Deadlift 5-5-3-3-2

WOD:
4 Rounds

Run 400 meters
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar

2016-05-10

Tuesday, May 10th, 2016
Meet downstairs at 1610

PVC stretch
10 Superman
10 V-ups
100 flutter kicks
Hip circles forward/backward x10 (big circles with the knees)
10 Pushups with scapular raise
100 single unders

WOD:
3 Rounds for time

Push press x 20
Lateral jumps over the bar x 20
KBS x 20
40 single unders

2016-05-09: The (Slightly More Than) 28-Minute Workout

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it four times in a row on a strict timetable.

Meet upstairs at 4:10 p.m.
____________

THE (SLIGHTLY MORE THAN) 28-MINUTE WORKOUT 

WARM-UP

• 10 laps around 4th-floor atrium
• PVC

FOUR ROUNDS (REST 2 MINUTES BETWEEN ROUNDS)

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat 
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation
• Side-plank (choose one side, alternate side each round)

(If this proves onerous, we may stop after three rounds.)

2016-05-05

Thursday, May 5th, 2016
Meet downstairs

PVC stretch
10 superman
10 med ball situps

WOD:
Run 400 meters
30 KBS (53/35)
15 Knees to elbow
20 KBS
10 Knees to elbow
15 KBS
100 Single unders
15 KBS
10 Knees to elbow
20 KBS
15 Knees to elbow
30 KBS
Run 400 meters

2016-05-04 EMOM 18

Wednesday, May 4th, 2016
Meet upstairs

PVC stretch
Run around the atrium twice

Strength:

Front squat 5-5-3-3-1

EMOM 18:
Rowing
KBS 
Dumbbell push press

2016-05-03 Varied EMOM's

Tuesday, May 3rd, 2016
Meet upstairs at 1610

PVC stretch
500 meter row

We are going to try something a little different today.  We are going to do 3 EMOM's.

EMOM 20 minutes:
20 Situps, every minute on the minute

EMOM 10 minutes:
10 Hand release pushups every minute on the minute

EMOM 10 minutes:
16 one arm dumbbell rows (8 on each side) every minute on the minute

2016-04-27 SEVENS

Wednesday, April 27th, 2016
Meet downstairs at 1610

PVC Stretch
100 Single unders
10 Med ball situps

WOD:
7 Rounds of:

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Front squats
7 Toes to bar

2016-04-26 Stairs and other fun

Tuesday, April 26th, 2016
Meet downstairs at 1610

PVC stretch
10 slow squats
100 flutter kicks (50 each side)

WOD:
Take a medicine ball to the bottom of the west stairs

5 Rounds

10 wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 pushups
Run to the workout area
10 KBS

2016-04-25 Deadlifts, pull-ups, front squats

Monday, April 25th, 2016
Meet downstairs at 1610

PVC stretch
200 single unders
50 situps

WOD:

3 Rounds

21 Deadlifts (185/135)
15 Pull-ups
9 Front squats (185/135)

2016-04-13 "Helen" downstairs

Wednesday, April 13th, 2016
Meet downstairs

PVC stretch, then 2 rounds of:

100 Single unders
20 V-situps
10 Superman
Hold in plank for one minute

WOD:

"Helen"
3 Rounds for time of
Run 400 meters
21 KBS (53/35)
12 Pullups

2016-04-12 AMRAP Downstairs

Tuesday, April 12th, 2016
Meet downstairs

PVC stretch, then some group stretching, etc.

13 Minute AMRAP:

55 Deadlifts
55 Wall ball shots
55 Hand release pushups
55 Single Unders

2016-04-11 EMOM 15 Minutes Downstairs

Monday, April 11th, 2016
Meet downstairs

PVC Stretch
Run 400 meters
30 situps
10 superman
10 air squats

WOD:
EMOM 15 Minutes

Minute 1- 12 Goblet squats
Minute 2- 12 Box jumps
Minute 3- 12 Push ups

If you skip something today, make it sugar

Reading The Sugar Conspiracy in the Guardian leads to Dr. Robert Lustig's amazing expose on why we are getting sick and fat.  Fructose specifically.  Carbs in general are problematic.  HFCS is rotten and hidden in a lot of things. 

So if you are going to skip something today, skip the sugar.  Join friends for a WOD and maybe spend some time becoming more educated. 

Battle of the Badges--Fundraiser for Sergeant Jason Gooding

CrossFit Wilsonville is hosting a fundraiser for the Oregon Fallen Badge Foundation on May 7th, 2016.
 
Details:
-It is a single WOD
-Heats will run every 20 min
-It is a partner WOD--all gender combinations are possible
-All levels can participate
-You do not have to be a Fire Fighter or Law Enforcement Officer to participate
-All funds raised at the event will be donated back to The Oregon Fallen Badge Foundation and The Goodding Family. Sergeant Jason Goodding of the Seaside Police Department, End of Watch: Friday, February 5, 2016

https://www.facebook.com/events/783576138454007

It would be great to put together some teams and represent for CrossFit Indomitable. 

2016-04-06 Downstairs

Wednesday, April 6th, 2016
Meet downstairs

PVC stretch
10 Superman
10 Med ball situps
Run 400

WOD:
4 Rounds of

30 Pushups
20 Situps
20 Push press
10 T2B

2016-04-05 EMOM Upstairs

Tuesday, April 5th, 2016

Meet upstairs

PVC warm up
Row 500 or run half mile on treadmill

EMOM for 15 minutes
Minute 1- 8 Dead lifts
Minute 2-10 Box jumps
Minute 3- 30  Single unders

Rest 2 minutes, then 2 rounds of:
20 KBS
15 Goblet squats
10 push ups

2016-03-31 Deck of Cards downstairs

Thursday, March 31st, 2016
Meet downstairs

Warm up:
PVC stretch
Run 400 meters

WOD:
Deck of cards

Hearts:        Pushups
Spades:       KBS
Diamonds:  Situps
Clubs:         Wall ball shots

2016-03-30 15 Minute AMRAP Downstairs

Wednesday, March 30th, 2016
Meet downstairs

Strength:
Front Squat 5-4-3-2

AMRAP 15 Minutes:

20 Double unders
10 DB Thrusters
5 Box jumps

2016-03-29 Varied exercises with running

Tuesday, March 29th, 2016

Meet downstairs

PVC stretch, then 2 rounds of:
10 V-situps
10 squats with a short pause at the bottom
Hold in plank for a minute

WOD:
Run 200  meters
15 clean and jerks
Run 200 meters
25 Toes to bar
Run 200 meters
15 wall ball shots
Run 200 meters
25 KBS
Run 200 meters
15 Situps
Run 200 meters
25 Pushups

2016-03-28 Downstairs WOD

Monday, March 28th, 2016
Meet downstairs

PVC Stretch
100 Single unders
50 Situps

Strength:
Push press 5-5-3-3-2

AMRAP 12 Minutes

12 KBS
9 Box jumps
6 Pullups

2016-03-24 Fifties

Thursday, March 24th, 2016
Meet upstairs

200 single unders
10 squats
10 lunges on each side
10 PVC pass throughs
10 PVC good mornings

Strength:
Snatch grip deadlift 3-3-3-3 at bodyweight

WOD:
50 Squats
50 HR push-ups
50 Thrusters 75/55
50 Situps
50 KBS

2016-03-23 Back Squats and an AMRAP

Wednesday, March 23rd, 2016

Meet upstairs
Warm up in the atrium:

Bear Crawls
Baby Elephants
Toe Touches
High Knees

Then Strength:

Back Squat 5-5-3-3-1

AMRAP 10  minutes:

10 Box Jumps
20 KBS
30 SDHP
40 Situps

2016-03-17 Deck of Cards

Thursday, March 17th
Meet upstairs

Warm up:
PVC stretch
Row 500 OR run a half mile on the treadmill

DECK OF CARDS:

Diamonds:    Situps
Clubs:           Dumbbell push press
Spades:         Squats
Hearts:         KBS

Jokers:         Run one flight of stairs     

2016-03-16 Outdoor fun

Wednesday, March 16th, 2016
Meet downstairs at 1610

PVC stretch
200 Single unders
30 situps

Strength:
Deadlift 5-5-3-3-2

WOD:
4 Rounds

Run 400 meters
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar

2016-03-15 Kettlebell Triplet

***this is Tuesday's organized WOD--we are short coaches this afternoon***
Meet upstairs at 1610 hours

Warmup:

PVC Warmup
40 pushups
40 situps
2 minutes at the bottom of the squat
Kettlebell Highpull Drill (see video below)

For time:

1-10!

Burpee Deadlifts--2 pood
One Handed KB Swings--1.5 pood (each hand ie, the last set will be a total of 20, 10 with each hand)
On Handed KB Snatch--1.0 pood (each hand)

2016-03-10 EMOM 20

Thursday, March 10th, 2016
Meet upstairs

PVC stretch

2 rounds of:
30 situps
20 squats
Hold in plank for one minute

WOD:
EMOM 20 minutes

Even minutes-15 Deadlifts
Odd minutes- 15 Pushups

2016-03-09 LOTS of stairs and KBS

Wednesday, March 9th, 2016
Meet upstairs

PVC stretch, then 2 rounds of:

20 Situps
10 man makers (5 each side)

WOD: (Some of our awesome CrossFitters recently did this one. It is such a butt kicker, I thought we would bring it back!)

25 KBS
5 sets of stairs (down and up is 1)
20 KBS
4 sets of stairs
15 KBS
3 sets of stairs
10 KBS
2 sets of stairs
5 KBS
1 set of stairs

2016-03-08 AMRAP upstairs

Tuesday, March 8th, 2016
Meet upstairs

Row 500

Strength:
5-3-1 Strict press

WOD:
AMRAP 15

21 Box jumps
15 Burpees
9 OHS

2016-03-07 "Angie" modified

Monday, March 7th, 2016

FYI: Today is Sgt. Dan Kraus' birthday!! Happy Birthday, Dan :)

Meet downstairs
Warmup:
PVC stretch
200 single unders

Strength:
5-5-3-3-1 Sumo Deadlift High Pull

WOD:
50 Pullups
Run 400 meters
100 Pushups
Run 400 meters
100 Situps
Run 400 meters
100 squats
Run 400 meters

Our Sport is Catching Badguys

This video is fantastic.  The fight shows what a strong and well trained police athlete is capable of doing against a strong and highly motivated opponent.  The Gracie brothers' breakdown is worthwhile as well. 

2016-03-03

Thursday, March 3rd, 2016
Meet downstairs

Warmup with PVC stretch, then
Group toe touches
5-5-3-3-2 Front squats

WOD:
Run 400 m
50 KBS
Run 400 m
40 box jumps
Run 400 m
30  knees to elbows
Run 400 m
20 Wall ball shots

2016-03-01

Tuesday, March 1st, 2016
Meet upstairs at 1610

Warm up in the atrium:
Run 5 laps, then
Walking toe touches one leg of the atrium
Crab walks one leg of the atrium
Bear crawl one leg of the atrium
Walking lunges one leg of the atrium

Then EMOM 15 minutes:
Minute 1: Row
Minute 2: 50 single unders
Minute 3: 10 Thrusters

02-29-16

Monday, February 29th, 2016
HAPPY LEAP DAY!

Meet downstairs at 1610

Warm up with PVC stretch
Then 2 rounds of

100 single unders
30 situps
Hold in plank for one minute

WOD:
AMRAP 15


20 Box jumps
15 Pull ups
10 Wall balls
10 one arm snatches (5 each side) 

2016-02-25

Thursday, February 25th, 2016
Meet downstairs at 1610

Warm up with 2 rounds of:
50 Single unders or 25 Double unders
10 Wall ball shots
5 Burpees

WOD:
4 Rounds for time

30 Pushups
20 Front squats 115/85
20 Push press 115/85
30 Situps

2016-02-24

Wednesday, February 24th, 2016
Meet downstairs at 1610

PVC warm up
Then 2 rounds of
50 single unders
10 squats
20  situps

WOD:
5 Rounds of
12 Thrusters
9 Toes to bar
Run 200 meters with a med ball

2016-02-17

Wednesday, February 17th, 2016

Meet DOWNSTAIRS at 1610

Warmup:
PVC stretch, then 3 rounds of:

100 single unders
10 mountain climbers (10 each leg)
10  wall ball shots

WOD:
AMRAP 4 minutes
12 Box jumps
9 pullups
6 power cleans
3 shoulder to overhead press

Rest 2 minutes, then repeat

2016-02-11

 Thursday, February 11th, 2016

Meet upstairs at 1610

Warm up with
10 slow overhead squats with PVC pipe
10 good mornings with PVC pipe
20 sit-ups
Row 500 m
50 single unders

WOD:
5 rounds of:
1 minute of deadlifts
1 minute of push-ups
1 minute of knees to elbows

Since we only have one pull-up bar upstairs, we will each need to start with different exercises
OR we can move downstairs for the wod.

2016-02-04 Deck of Cards

Thursday, February 4th, 2016
Meet upstairs at 1610

PVC stretch
Row 500 or run treadmill
Hold in plank for one minute

Deck of Cards WOD:

Clubs:       Dumbbell push press
Spades:     Med ball cleans
Hearts:      Pushups
Diamonds: Situps

2016-02-03 Two AMRAP's

Wednesday, February 3rd, 2016
Meet upstairs at 1610

PVC stretch
Then meet in the atrium for:
2 Rounds of
Bear crawls
Crab walks
Walking lunges
High knees


The WOD will be two AMRAPs, with a two minute rest in between the two.

5 minute AMRAP
10 Push press 65/95
15 KBS 35/63

Rest two minutes

8 minute AMRAP
10  Hand release pushups
50 Single unders

2016-02-02 Deadlifts and overhead squats

Tuesday, February 2nd, 2016
Meet upstairs at 1610

PVC stretch
Then 2 Rounds of:
Row 500
Hold in plank for one minute

WOD:
For time, 2 Rounds:

30 Deadlift (185/135)
30 Calorie Row
30 Overhead Squat

2016-02-01

Monday, Feb 1st, 2016

Meet downstairs at 1610

PVC Stretch
2 Rounds of:
20 Abmat sit-ups
30 Superman
40 Flutter kicks
50 Banded Good mornings
1 minute plank

WOD:
20 Minute AMRAP of:
12 KBS
9 Thrusters
6 Toes to Bar
Run 400 meters

2016-01-28 "Jack"

Thursday, January 28th, 2016

Meet upstairs
Warmup:
PVC stretch
100 Single unders
3 Rounds of 1 minute plank, 10 walking lunges

HERO WOD:
"Jack"

AMRAP 20 minutes
10 Push press
10 KBS
10 Box jumps

2016-01-27

Meet upstairs at 1610 hours

Warmup

Pair up on a rower
1 minute on the rower
1 minute at the bottom of the squat

4 rounds

Strength

Dumbbell Thrusters

10, 10, 5, 5, 5

MetCon

AMRAP 8

1 pull up
1 shuttle run (10, 20, 30--touch start line and distance line on each run)
increase by one pull up and one shuttle run on each round

2016-01-25 12 Minute AMRAP

Monday January 25th, 2016
(DOWNSTAIRS)

Warmup:
PVC stretch
200 Single unders

Strength:
Push press 5-5-3-3

WOD:
12 Minute AMRAP of

10 Deadlifts @ body weight
10 Wall balls
10 Pullups
10 Box jumps
10 KBS