2017-12-19 -- Deck. Cards.

Meet upstairs at 1610.

WARMUP:
PVC/stretch
30 secs. jumping jacks
5 walkouts [ demo here ]
10 slow squats
Arm-circle mobility warmup [ demo here ]

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Air-squats

Clubs = Kettlebell swings

Hearts = pushups

Diamonds = Situps

1st Joker = 10 burpees

2nd Joker = 4 laps around the atrium
____________

BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.

2017-12-11 -- 4 Rounds of Heck

Meet upstairs at 1610.

WARMUP:
PVC/stretch
3 wall-walks [ demo here ]
10 Supermans
15 med-ball situps

WOD:

4 ROUNDS:

4 deadlifts (Rx 155 lbs.)
6 bar over burpees
Run down 4 flights of stairs
8 wall-balls
Up 4 flights of stairs, back to upstairs gym

2017-12-06 -- Ironstrength: Core Focus

Meet upstairs at 1610.

Today's workout is adapted from the excellent IronStrength strength-training series for runners....

WOD -- Ironstrength: Core Focus

Warmup:
Dynamic warmup + walkouts

SUPERSET 1: 4 sets of
10 Mountain climbers
10 Legs down

SUPERSET 2: 4 sets of
10 Row from plank w/ dumbbell
10 Med-ball setups

PLANK SERIES
1 min. side/middle/side

BURPEES:
4, 3, 2, 1

2017-12-05 -- Man-maker / Bar Thruster Ladder

Meet upstairs at 1610.

WARMUP:

2 rounds:

12 hand-release pushups
12 walking lunges
12 squats
12 med-ball cleans [ demo here ]
Run 2 laps around atrium

WOD -- MAN-MAKER / BAR THRUSTER LADDER

You have two exercises:

Man-makers [ demo here ]
Bar thrusters [ demo here ]

Do 1 man-maker and 10 bar thrusters.
Do 2 man-makers and 9 bar thrusters.
Do 3 man-makers and 8 bar thrusters.
Continue in this pattern until you reach 10 man-makers and 1 bar thruster.

2017-11-29 -- 4 Rounds

Wednesday, November 29th, 2017
Meet upstairs

PVC stretch
Then run 4 laps around the atrium

WOD: 4 Rounds for time

12 Toes to bar
12 Thrusters
25 Double unders or 50 single unders

2017-11-15 -- Five Rounds

Meet upstairs at 1610.

WARMUP:
• PVC/stretch
• 5 laps around 4th-floor atrium -- after each lap, do 1 hand walkout into pushup into hip flexor stretch [ demo here ]

WOD: 

5 rounds:

• Run downstairs, 10 wall-balls, run upstairs
• 10 push-press
• 8 pull-ups (or ring rows)
• 6 deadlifts
• 4 leaping burpees

2017-11-15 -- Deck of Cards (Mitchell Pain Edition)

Meet upstairs at 1610.

WARMUP:
PVC/stretch
250m row
5 walkouts [ demo here ]

WOD: DECK OF CARDS
(An unpleasant variation, cooked up by Mitch)

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Kettlebell swings

Clubs = Toes to bar*
* After the first couple of face cards, we scaled down twice -- first by switching to knees to elbows, then by doing toes to bar for any card numbered 5 and lower and situps for any card numbered 6 and higher

Hearts = Box jumps

Diamonds = Medball cleans
[ official demo here, though frankly we just picked up the ball and tossed it over our shoulder, which probably ended up looking more like this  ]

1st Joker = 5 laps around the atrium

2nd Joker = 10 burpees
____________

BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.

2017-11-14 -- Return of One-Punch Man

He's back! Today's workout is once again inspired by the regimen espoused by manga and anime character "One-Punch Man"-- a regimen that exercise aficionados have actually tried to embrace in real life:



WARMUP:

PVC
Stretch

WOD: ONE-PUNCH MAN (MODIFIED)

Complete (as a chipper):

• 100 pushups
• 100 situps
• 100 squats

Followed in short order by:

4-6 complete running circuits of building
or 1,000-meter row

2017-11-13 -- Partner WOD 100s

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: PARTNER 100s

Partner up. While one partner runs up and down four flights of stairs, the other works on completing the exercises below. Partners keep switching until all reps are complete.

100 kettlebell swings
100 push-press
100 situps

BUYOUT:
Run building circuit. When downstairs, grab one or two of the kettlebells we need in the outdoor parking-lot gym and carry them upstairs to the 4th-floor gym.

2017-11-08 -- Every Minute, On the Minute

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD:
EVERY MINUTE, ON THE MINUTE (EMOM)

For 15 minutes, alternate one of these two sets of exercises every minute, on the minute:

SET 1:
5 kettlebell swings
10 kettlebell snatches (5 each side)

SET 2:
5 kettlebell swings
5 sumo deadlift high-pulls with kettlebell

2017-11-07: The (Slightly More Than) 21-Minute Workout

Meet upstairs at 4:10 p.m.

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

(If this is too easy, we will add a fourth round. It probably won't be too easy.)
____________

THE (SLIGHTLY MORE THAN) 21-MINUTE WORKOUT 

WARM-UP
• PVC/stretch
• 5 laps around 4th-floor atrium -- after each lap, do 1 hand walkout into pushup into hip flexor stretch [ demo here ]

WOD:
THREE ROUNDS (REST 1.5 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 [ demo here ]
• Plank dips [ demo here ]

2017-11-06 -- Dice of Death (Ribcracker Edition)

Meet upstairs at 1610.

Warmup:
• Jumping jacks (30 secs)
• 10 slow squats
• 1 lap atrium — running
• 1 lap atrium — butt kicks
• 1 lap atrium — high knees
• 1 lap atrium — backwards
• PVC/stretch

WOD:
DICE OF DEATH: RIBCRACKER EDITION

Today’s WOD will attempt to spare the Undersheriff’s bruised ribs as much as possible. Hope you like squats and running! (The US can develop his own alternate exercises for anything that hurts as necessary.)

Partner WOD. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 push-jacks [ demo here ] -- alternative for Undersheriff is 10 plank hops [ demo here ]

2 = 10 mountain climbers

3 = 10 situps

4 =  BOTH partners run 1 lap around atrium

5 = 10 plyometric jump-squats [ demo here ]

6 = 6 leaping burpees

10-MINUTE OPTIONAL POST-WOD CLINIC:

Foam rolling w/ Mike

2017-11-01 -- Deck of Cards

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. Royalty and aces = 10 reps.

Spades = Squats
Clubs = Kettlebell swings
Hearts = Pushups
Diamonds = Situps
Jokers = 10 burpees

BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.

BONUS:
Stick around for a foam-rolling clinic with Mike.

2017-10-31 -- 'World War Z' Halloween WOD

Meet downstairs at 1610.

WARMUP:
PVC
30 secs. jumping jacks
Leg swings
Arm/shoulder stretches [ demo here ]
Scorpion stretch [ demo here ]

Today's workout is courtesy of Animas CrossFit:

TEAM WOD: 'WORLD WAR Z'

Create teams of 2. One team does the Zombie WOD, the other team does the Defender WOD, and then they switch. At the conclusion, both teams have done both WODs. All exercises in both WODs are done with one partner working as long as they can while the other rests, in succession, until they get each task completed.

ZOMBIES:
• "Walk Like the Dead": 20 wall-walks [ demo here ]
• "Grave Bursters": 50 burpees
• "Brain Toss": 50 wall-balls (20/14 lbs.)
• "Blood on the Bar": 40 pull-ups

DEFENDERS:
• "Haul Off The Dead": 200m barbell carry (135 lbs.)
• "Suppressing Fire": 200 single unders
• "Jump High or Die": 75 box jumps
• "Skull Crushers": 30 tire flips

BUYOUT:
400m run

2017-10-30 -- 15-minute AMRAP

Meet downstairs at 1610.

WARMUP:
• PVC/stretch
• 5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:

15-MINUTE AMRAP (as many reps as possible)

5 deadlifts
10 bar-over burpees [ demo here ]
15 wall-balls
200m run

2017-10-18 -- The Ladder of Suck

Meet upstairs at 1610.

WARMUP:
• PVC
• 1 min. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
The Ladder of Suck

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

• 10 sumo deadlift high pulls with kettlebell
• 15 toes to bar
• 20 push-up jacks [ demo here ]
• 25 walking lunges (plate optional)
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges (plate optional)
• 20 push-up jacks
• 15 toes to bar
• 10 sumo deadlift high pulls with kettlebell

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

2017-10-17 Upstairs

Tuesday, October 17th, 2017
Meet upstairs

WARMUP:
30 seconds jumping jacks
10 slow squats
100 single unders
PVC stretch

WOD:
4 Rounds of
10 push press
10 KBS
10 russian twists

4 Rounds of
10 box jumps
10 pushups
10 KB snatches

4 Rounds of
10 Deadlifts
Run downstairs, do 10 wall ball shots at bottom of stairs, run back upstairs

2017-10-10 -- Fight Gone Bad

Meet in upstairs gym at 1610.

WARMUP: 
:30 jumping jacks
:30 lunges
:30 slow squats
:30 forward jacks [ demo here ]
5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD: 

The five "workout stations":

• Kettlebell swings
• Push-press
• Jacob's Ladder
• Bosu squats [ demo here ]
• Suspension plank with feet in TRX-style bands  [ demo here ]

3 rounds:
1 minute at each of your five stations, no rest between

1 minute rest between rounds

BUYOUT:
5 burpees
2 laps around atrium
10 hand-release pushups
2 laps around atrium
25 situps
2 laps around atrium

2017-10-09 -- The Partner 75s

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD:

One partner works while the other runs 200m. Keep switching off without rest until the following exercises are completed:

75 box jumps
75 pull-ups/ring-rows
75 walking lunges
75 knees to elbows
75 kettlebell swings
75 good-mornings [ demo here ]
75 wall-balls
50 burpees

BUYOUT:
400m run

2017-10-04 -- Another Hellington™ Partner WOD

WARMUP:
Stretch/PVC

WOD:

Partner up. One partner does the run while the other does the exercise, then switch. Keep switching without rest until all reps of all exercises completed.

100 wall-balls
(one partner runs 200m, switch until complete)

200 pushups
(one partner runs up and down 4 flights of stairs, switch until complete)

100 kettlebell swings
(one partner runs 200m, switch until complete)

200 situps
(other partner runs up and down 4 flights of stairs, switch until complete)

BUYOUT:

Run 400m

10 burpees

2017-10-03 -- Two EMOMs

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD:

EMOM #1 -- 10 MINUTES
Every minute on the minute, do 4 reps of burpee/pullup/toes-to-bar [ demo here, sort of ]

EMOM #2 -- 10 MINUTES
Every minute on the minute, do:
• 6 hollow rocks [ demo here ]
• 6 reps commando plank [ demo here ]

BUYOUT #1:
 On your last minute of EMOM #2, do 10 hollow rocks and 10 reps of commando plank.

OPTIONAL BUYOUT #2:
4 x 400m

2017-09-27 -- The Three-Person WOD and the Parking-Lot Circuit

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD #1 -- 3-PERSON WOD

• One person runs up and down 4 flights of stairs.
• One person does kettlebell swings.
• One person does situps.

Rotate exercises each time a set of stairs is finished. Stop when each person has done 2 rounds through all three stations.

Rest 2 minutes, then:

WOD #2 -- PARKING LOT CIRCUIT

• In lower parking-lot gym: Do 50 pushups.
• Run to second floor of parking garage. Do 50 air-squats.
• Run back down to southwest corner of lower parking garage. Do 50 jumping jacks.
• Run back to lower parking-lot gym. Do 25 pullups.

BUYOUT: 
400m run

2017-08-26 -- The Dice o' Death (Cask Strength Edition)

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD: DICE O' DEATH

Partner WOD. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 deadlifts
2 = 6 pullups
3 = 10 plank-dips [ demo here ]
4 =  BOTH partners run 200m
5 = 10 plyometric jump-squats [ demo here ]
6 = 6 leaping Burpees

BUYOUT:
One roll. Both partners do double the number of reps of the exercise you roll -- i.e., if you roll a 4, both partners run 400m instead of 200m, etc.

2017-08-20 -- The Four-Rounders

Meet upstairs at 1610

WARMUP:
• 30 secs. jumping jacks
• 10 slow squats
• 100 single unders
• PVC/stretch

WOD:

4 ROUNDS OF:
• 10 push-press
• 10 kettlebell swings
• 10 tricep dips

4 ROUNDS OF:
• 10 box-jumps
• 10 pushups
• 10 KB snatches

4 ROUNDS OF:
• 10 deadlifts
• Run downstairs, do 10 wall-balls at bottom of stairs, run upstairs

BUYOUT -- PLANK SERIES:
• 1 minute left arm plank (on side, other arm pointing up)
• 1 minute center plank
• 1 minute right-arm plank (on side, other arm pointing up)

2017-09-19 Deck of Cards, Runner Edition

Grab a deck of cards. Remove all diamond face cards. Shuffle the deck and get to work. 

Suit indicates exercise. Number indicates reps. Aces are 1s this time.

Diamonds -- Laps around the atrium (55 laps total)
Clubs -- Box-jumps (85 reps total)
Hearts -- Situps  (85 reps total)
Spades -- Pushups  (85 reps total)
Joker -- 10 burpees

Update (Weds. 9/20): How far did we run?

• Each lap of the atrium is approximately 156 feet.
• The distance from the upstairs gym door to the atrium entrance is approximately 90 feet.
• We ran 55 laps (or 8,580 feet) plus 20 lengths to and from the upstairs gym to the atrium (or 1,800 feet).
• That adds up to 10,380 feet, or approx. 1.97 miles.

2017-09-18 -- Welcome Back, Undersheriff Hellington

We welcome back the Undersheriff with a delightful partner WOD.

Pair off. One partner runs down and up four flights of stairs while the other does the exercises, then switches off until the following is completed:

• 150 kettlebell swings

• 2,500m row

BUYOUT: 50 situps

2017-09-12 -- Fight Gone Bad

Meet in upstairs gym at 1610.

WOD: 

The five "workout stations":

• Kettlebell swings
• Push-press
• Jacob's Ladder
• Bosu squats [ demo here ]
• Suspension plank with feet in TRX-style bands  [ demo here ]

3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds

2017-09-11 The Ladder of Fear

WARMUP:
• PVC
• Run 400m
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
The Ladder of Fear

• 10 hand-release pushups
• 15 toes to bar
• 25 walking lunges
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges
• 15 toes to bar
• 10 hand-release pushups

(If you're feeling really crazy, add 10 reps instead of 5 to each rung -- which would leave you doing 60 Burpees in the middle.)

2017-08-17 Sevens

Wednesday, August 17th, 1017
Meet downstairs

Warmup with stretching, then
10 Walkouts
200 Single Unders

Strength:
5-5-5-5-5- Hang cleans (135/85)

WOD:
For time

7 Sets

10 Pushups
10 KBS
10 Burpees

2017-08-15

Tuesday, August 15th, 2017
Meet downstairs

Warmup:
PVC stretch and/or foam roll

Then 2 rounds of:
100 Single unders
10 Pushups
20 Mountain climbers
Plank 30 seconds

WOD:
3 Rounds for time

Run 400 m
21 Box jumps
12 Pullups

2017-08-14 AMRAP downstairs

Monday, August 14th, 2017
Meet downstairs

PVC stretch
Russian twists- 30 each side
Front squats 5-5-3-2

AMRAP 10 minutes:
Run 200 m
20 walking lunges
15 DB presses
10 Ring rows

2017-08-08 -- "25s"

Tuesday, July 8th, 2017:
Meet downstairs at 4:10 p.m.

Warmup:
PVC stretch

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

WOD:
25 Box jumps
25 Jumping pull-ups
25 KBS
26 Walking lunges
25 Knees to elbow
25 Push press
25 Superman
25 Situps
25 Jump squats
50 Single unders

Buyout:
400 meter run

2017-08-07 Partner Dice of Death

Meet downstairs/BRING WATER

WARMUP:
PVC stretch
30 seconds jumping jacks
10 hand walkouts

PARTNER WOD: DICE OF DEATH (20 Minutes)

Dice rolls:

1  10 Pushups
2   10 Commandos
3   10 Med ball situps
4   BOTH partners run 200m
5   5 Pullups
6    5 Burpees

2017-08-02 Tabata Potluck

Meet upstairs at 4:10 p.m.

Each person brings two exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random. 

That exercise is then subject to a tabata set -- 8 rounds of :20 on, :10 off.

Draw another scrap of paper and do it again, for as long as the group can stand it.

UPDATE: We did 5 tabata sets, with the following randomly drawn exercises:

• Squats w/ barbell

• Hand-release pushups

• Russian twists [ demonstrated here ]

• Kettlebell swings

• Burpees

2017-08-01 Fight Gone Bad (Potluck Edition)

Each individual will create five "workout stations" for themselves in the upstairs gym. Examples might include:

• Plank with feet in TRX-style suspension straps

• Tricep dips

• Jacob's Ladder

• VersaClimber

• Stability squats on Bosu

• Kettlebell swings

• Rowing

• Treadmill

• Etc.

WOD: 

3 rounds:

1 minute at each of your five stations, no rest between

1 minute rest between rounds

BUYOUT:

2 circuits of building, 5 pullups at bottom each time

2017-07-31 The Tough 25

This WOD is done as a "chipper" -- only move on to the next exercise after finishing all reps:

25 box jumps
25 jumping pull-ups
25 kettlebell swings
25 walking lunges
25 knees to elbow
25 push-press
25 Supermans
25 wall-balls
25 Burpees
50 single-unders

Buyout: 400m run

2017-07-26 Dice of Death

Wednesday, July 26th, 2017
Meet downstairs

Warmup:
PVC
Run 400

WOD:
Dice of Death

1-   5 pullups
2-   10 pushups
3-    5 burpees
4-    10 box jumps
5-    5 situps
6-    10 wall balls
 

2017-07-25

Tuesday, July 25th, 2017
Meet downstairs

Warmup:
Stretch. then 2 rounds of

10 walkouts
10 med ball situps
10 walking lunges

Partner Wod: (15 Minute timecap)
Task completion of
143 burpees over the bar
89 front racked lunges 95/65 or bodyweight

NOTE:
If we don't have even number of people, we can either increase the reps OR we can do the following wod.

15 Minute AMRAP
30 air squats
20 push ups
10 deadlifts (225/155)

2017-07-24 Core work

Monday, July 24th, 2017
Meet downstairs

PVC work
100 single unders

Strength:
5-5-3-2 Thrusters

8 Minute AMRAP:
10 Hollow rocks
10 Toes to bar
10 Second plank

2017-07-19 Deck of Cards: Burpee Hell Edition

Deck of cards. No Jokers. Aces mean 11 reps.

Suit exercises:

Clubs: Squats
Hearts: Burpees
Diamonds: Push press (Rx is 85 lbs.)
Spades: Kettlebell swings

Congratulations, you're going to do something like 95 Burpees today.

2017-07-12 21 Minute AMRAP

Wednesday, July 12th, 2017
Meet downstairs

Stretch
2 Rounds:

10 hammer strikes
10 med ball situps
10 squats

WOD:
21 Minute AMRAP

400 meter run
21 pushups
21 box jumps or step ups-or if you are hurting, Mitch-squats :)
15 burpees
9 pullups

2017-07-11 The Dice o’ Death

WARMUP:
PVC
10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:

Partner up. For 20 minutes each partner switches rolling a die. The numbers:

1 — 10 Wall-balls
2 — 10 Burpee pull-ups
3 — 10 polymetric jump-squats
4 — BOTH partners run 100m backwards
5 — 10 KB snatches (5 each side)
6 — 10 Commandos [ demo here ]

2017-07-10 Stairs outside

Monday, July 10th, 2017
Meet downstairs

Warm up:
PVC stretch
10 med ball situps
10 squats
10 V situps

Strength:
Front squats 5-5-3-3-2

WOD:
10 Rounds:

5 KBS, then run to top of stairs. Then do 5 pushups at the top of the stairs, or you can do them at the bottom of the stairs. Run back to workout area ( begin the next round of KBS to complete the 10 rounds)

2017-06-28 EMOM downstairs

Wednesday, June 28th, 2017
Meet downstairs

PVC or foam roll stretching, then 2 rounds of

10 situps
10 pushups
10 hammer strikes on the tire

WOD:

EMOM 14 minutes

Odd:   15 Box jumps
Even:  30 Single unders

2017-06-27 12 Minute AMRAP downstairs

Tuesday, June 27th, 2017
Meet downstairs

Warm up:
PVC
Run 400
10 wall ball shots

WOD:
12 Minute AMRAP

20 KBS
10 Burpees
20 Push press

2017-06-26 Partner WOD downstairs

Monday, June 26th, 2017
Meet downstairs

Warmup:
PVC stretch, then 2 rounds of:

10 slow air squats
20 situps
30 Walking lunges (15 each side)
40 single unders

PARTNER WOD:

With a partner, complete 8 rounds of:
15 wall balls (20/14)
10 Toes to bar
5 Burpee bar jump overs

2017-06-20 KBS, Ring Dips, and Running

06-20-17 Meet downstairs

Warm up:
2 Rounds of

10 Superman
10 Air squats
10 PVC pass throughs
10 Ring rows

WOD:
3 Rounds of

30 KBS
15 Ring Dips (can do them band assisted)
400 meter run

2017-06-14 Downstairs

Wednesday, June 14th, 2017
Meet downstairs

PVC stretch
10 hand walkout into press up to hip flexor (same as we did yesterday)
10 slow squats
10 situps
10 superman

WOD:
5 Rounds of
1 minute of box jumps or step ups
1 minute of wall ball shots
1 minute of single unders

2017-06-13 New Equipment Fight Gone Bad

Today's workout exclusively uses the new equipment added to our upstairs gym. Meet upstairs at 1610.

WARMUP:

• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
NEW EQUIPMENT FIGHT GONE BAD

3 ROUNDS of 5 EXERCISES
(1:30 rest between each round):

Do each exercise for 1 minute, then move on to the next station. 

Because some of this equipment is a little complicated to get into, there will be a 15-second break between exercise stations.

• Plank (with feet in new TRX-style suspension cables)
• Tricep dips
• BOSU burpees
• Jacob’s Ladder
• VersaClimber

2017-06-06 Deadlifts,pullups,clean&jerks,Knees to elbow

Tuesday, June 6th, 2017
Meet downstairs

Warmup:
PVC stretch
100 single unders
10 superman
10 situps
10 walking lunges

WOD:
5 Rounds for time

8 Deadlift (225/155)
12 Pullups
8 Clean and jerks
12 Knees to elbow

2017-05-31

Wednesday, May 31st, 2017

Meet downstairs
PVC Stretch
Run 800m

WOD:

20 Minute AMRAP

10 Weighted lunges
10 Toes to Bar
15 Box jumps
15 Med ball situps

2017-05-23 The three 6-minute AMRAPs

WARMUP:

• 30 secs. jumping jacks

• 10 slow squats

• 100 single unders

• PVC/stretch

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP

• 10 push-press

• 10 KBS

• 10 tricep dips

ROUND #2: Six-minute AMRAP

• 10 box-jumps

• 10 pushups

• 10 wall-balls

ROUND #3: Six-minute AMRAP

• 10 Burpees

• 10 reps commando plank (demo here)

• 200m run

2017-05-22 The Dice of Death, in the Heat of Death

Meet downstairs at 4:10 p.m. It will be 88 degrees. Bring water.

WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

PARTNER WOD: THE DICE OF DEATH

Teams of two. One partner rolls the dice. The other does the exercise. Trade off for 20 glorious minutes.

The dice rolls:

1 -- 10 pushups
2 -- 10 commandos
3 -- 10 med-ball situps
4 -- BOTH partners run 200m
5 -- 5 pull-ups
6 -- 6 burpees

2017-05-10 15 Minute AMRAP Downstairs

Wednesday, May 10th, 2017
Meet downstairs

Warmup:
10 Superman
10 Walking lunges each leg

Strength:
Push press 5-5-3-3-1 Working up to 75% max effort

WOD:
AMRAP 15 minutes

15 KBS
12 Med ball situps
9 Burpees

2017-05-09 AMRAP Downstairs

Tuesday, May 9th, 2017
Meet downstairs

PVC stretch
10 hammer strikes, each arm, on the tire
Run 400 meters

10 Minute AMRAP:
15 Toes to bar
10 Deadlift
5 Dumbell snatches each arm

2017-05-03 Outside

Wednesday, May 3rd, 2017
Meet downstairs

PVC stretch, then 2 Rounds of
10 med ball sits
10 slow squats
10 superman

WOD
5 Rounds:

5 Pullups
10 Burpees
Run 400 meters

2017-05-01

Monday, May 1st, 2017
Meet upstairs

Warmup:
PVC stretch
3 minutes of rowing

WOD:
15 Minute AMRAP

9 Deadlifts
12 Pushups
15 Box jumps

2017-04-05 -- The Dice of Death

Meet downstairs at 4:10 p.m.

WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

PARTNER WOD: THE DICE OF DEATH

Teams of two. One partner rolls the dice. The other does the exercise. Trade off for 20 glorious minutes.

The dice rolls:

1 -- 10 pushups
2 -- 10 commandos
3 -- 10 med-ball situps
4 -- BOTH partners run 200m
5 -- 10 tricep dips
6 -- 6 leaping burpees

2017-04-04 -- Undersheriff Hellington redux

An old favorite returns, designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:

PVC/stretch

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.

2017-04-03 -- The 7x7 WOD

WARMUP:

PVC/stretch

WOD: 7x7

7 rounds:

• 7 deadlifts

• 7 burpees

• 7 kettlebell swings

• 7 sit-ups

• 7 push-ups

• 7 box-jumps

• 7 toes-to-bar

2017-03-20

Monday, March 20th, 2017
Upstairs

Warmup:
4 Rounds of
40 Single unders or 20 double unders
10 Situps
8 slow air squats
6 slow pushups

WOD:
EMOM for 10 minutes
Minute 1-8 deadlifts
Minute 2-Jumprope for 45 seconds

Rest 2 minutes, then
5 Rounds of
Run around the atrium
15 overhead presses with medicine ball
20 Situps

2017-02-22 The One-Punch-Man Workout (sort of)

Today's workout is inspired by the regimen espoused by manga and anime character "One-Punch Man"-- a regimen that exercise aficionados have actually tried to embrace in real life:



WARMUP:

PVC
Stretch

WOD: ONE-PUNCH MAN (MODIFIED)

Complete (as a chipper):

• 100 pushups
• 100 situps
• 100 squats

Followed in short order by:

4-6 complete running circuits of building
or 1,000-meter row

2017-02-21 The Three Six-Minute AMRAPs

WARMUP:

• 30 secs. jumping jacks

• 10 slow squats

• 100 single unders

• PVC/stretch

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP

• 10 bench jump-overs (demo here)

• 10 med-ball situps

• 10 tricep dips

ROUND #2: Six-minute AMRAP

• 10 box-jumps

• 10 pushups

• 10 squats with KB or med-ball

ROUND #3: Six-minute AMRAP

• 10 Burpees

• 10 reps commando plank (demo here)

• 1 lap of atrium

BUYOUT:
1 circuit of building, 5 pullups in lower parking-lot gym

2017-02-13 Upstairs EMOM 15

Monday, February 13th, 2017
Meet upstairs

PVC warmup
Row 500 m or run 10 times around the atrium

EMOM 15 Minutes
Minute 1 10 Deadlifts
Minute 2  15 Box jumps
Minute 3 30 Single unders

Rest 2 minutes, then 2 rounds of

15 KBS
15 Goblet Squats
15 Pushups

2017-02-6 Paul Pena (Modified)

Monday, February 6th, 2017
Upstairs

Warmup:
PVC
200 Single Unders
Stretch

WOD: Paul Pena (Modified)
7 Rounds of

100 meter sprint around the atrium
19 KBS (53/35)
7 Burpee box jumps (24")

Rest 1 minute in between rounds

Buyout:
50 situps

2017-02-01

Wednesday, Feb. 1st, 2017

Warmup:
250 meter row
Then 3 rounds:
10 Pushups
15 Situps
20 squats
25 Jumping jacks

WOD:
AMRAP 15 Minutes
8 Thrusters
10 Knees to elbow
12 Box jumps

2017-01-31 Power HIIT in 20 Minutes (or: Hell of Squats)

Warmup:

• Jumping jacks (30 secs)

• 10 slow squats

• 1 lap atrium — running

• 1 lap atrium — butt kicks

• 1 lap atrium — high knees

• 1 lap atrium — backwards

WOD:

Plyometric Jump Squat set

• 10 leaping jump squats  (forward and back is 1)

• 10 leaping squats (side to side)

• 10 leaping squats (5 forward-back, 5 side-to-side)

Dumbell set

• 10 single-arm dumbbell (or KB) swings

(4 sets, 2 each side)

Mountain Climber Set

3 rounds:

• 10 mountain climbers

• 10 side plank with dumbbell reach-through (5 each side)

Curtsy Squat Set

3 sets:

• 10 curtsy squats with optional dumbbells (or KB held sumo-style) (each side is one rep)

Burpee set

• 10 classic burpees

• 10 leaping burpees

• 10 classic burpees

2017-01-23

Monday, January 23rd, 2017
Meet upstairs

PVC Stretch
Row 500 m

WOD:
EMOM 12 Minutes

KBS
Box jumps
Dumbbell push press
Air squats

2017-01-18 -- Fight Gone Bad

Meet upstairs at 1610

WARMUP:
• 5 laps of atrium
• PVC

WOD: FIGHT GONE BAD

THE CIRCUIT:
• Sumo deadlift high pull
• Push press
• Box jumps
• Rowing
• Plank

1 minute per station -- then switch immediately to next station
3 rounds

1-2 minute rest between each round

2017-01-17 -- The 60/40/20

WARMUP:

100 single unders

PVC

WOD -- THE 60/40/20

THE CIRCUIT:

• Leaping burpees

• Speed curls w/ dumbbells

• Plyometric squats w/ dumbbells

• KBS 

• Box jumps

• Mountain climbers

• Sumo lunge with kettlebell

Do each station for 60 seconds, 10 seconds' rest between

Do each station for 40 seconds, 10 seconds' rest between

Do each station for 20 seconds, 10 seconds' rest between

2017-01-09 Monday Madness!

Meet upstairs

Warmup:
Group stretching/PVC
250 m row
Run 10  laps in atrium

WOD: 4 Rounds:
 25 wall ball shots at the bottom of the stairs
Run back upstairs to the inside gym
25 KBS
25 Situps
25 Push press