2018-12-06 (morning) -- Six Rounds of Fun

Meet upstairs at 11:15 a.m.

WARMUP:

100 jumping jacks

10 slow full squats

Spider-Man walk

WOD:

6 ROUNDS:

:30 sprint on stationary bike

12 barbell pushup/rows [ demo here ]

12 squats

12 reps of "kettlebell around the world" [ demo here ]

1 minute rest

Because we only have 2 bikes, participants may need to stagger starting positions.

2018-11-29 -- Farmer's Carry to the Stairs

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WARMUP:

• Jumping jacks 
• PVC shoulder stretches

WOD: 

FOUR ROUNDS OF:

• 10 bar dips 
• 10 kettlebell swings
• Farmer's carry [ demo here ] -- carry 2 kettlebells or dumbbells down the hall to the top of the stairs, then set them down
• Run to the bottom of the stairs, then back up
• Farmer's carry your kettlebells back into the upstairs gym

2018-11-28 -- Cardio & Core Burn

Meet upstairs at 1610.

WARMUP:
PVC/stretch

Today's WOD is adapted from Darebee's "Cardio & Core Burn" workout....

7 ROUNDS:

• 20 high knees (both sides = 1 rep)

• 4 mountain climbers (both sides = 1 rep)

• 20 high knees

• 4 plank-dips [ demo here ]

• 20 high knees

• 30-count plank hold

1:30 rest between rounds

BUYOUT:
Hold that last plank for a 60-count and then switch immediately into
10 push-jacks [ demo here ]

2018-11-27 -- Mini-Murph

Meet upstairs at 11:15 a.m. OR 4:10 p.m. ....

WOD: MINI-MURPH

4-minute run or row

6 ROUNDS (scale reps as needed):

• 6 pullups

• 12 pushups

• 18 squats   

Then:

4-minute row or run (whichever you did NOT do to start)

2018-11-26 -- 10-minute AMRAP (Rows & Bars)

Meet upstairs at 1610.

WARMUP:
Easy 500m row

WOD: 10-MINUTE AMRAP

For 10 minutes, do as many reps as possible of:

• 250-meter row
• 5 power cleans
• 10 shoulders to overhead [ demo here ]
• 15 toes to bar

COOLDOWN:
Easy 500m row

2018-11-15 (afternoon) -- Row Circuit

Meet upstairs at 1610.

WARMUP:
PVC
30 second sets:
Jumping jacks
Squats
Lunges

ROW CIRCUIT:
Row 500m
50 sit-ups
Row 500m
25 burpees
Row 500m
25 dumbbell overhead press
Row 500m
25 kettlebell snatch (both sides count as 1)

Plank cycle (set timer, switch every 45 secs):
• 45-sec left arm plank (on side, other arm pointing up)
• 45-sec center plank
• 45-sec right-arm plank (on side, other arm pointing up)

2018-11-15 (morning) -- Three Rounds, Twice

Meet upstairs at 11:15 a.m.

Warmup/stretch

3 ROUNDS:
10 med-ball situps
10 box-jumps
10 kettlebell swings
10 sumo deadlift high pulls [ demo here ]

Rest

3 MORE ROUNDS:
10 med-ball situps
10 box-jumps
10 kettlebell swings
10 sumo deadlift high pulls

2018-11-14 -- Burpee Pullups and Building Laps

WARMUP:
PVC/stretch

WOD: BURPEE PULLUPS & BUILDING LAPS

Run 400m (treadmill or building circuit)
10 burpee pullups [ demo here ]
Run 400m
10 burpee pullups
Run 400m
10 burpee pullups
Run 400m

BUYOUT:
50 situps

2018-11-08 -- Deck of Cards

Meet upstairs at 1610.

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 = Squats

Clubs = Pushups

Hearts = Kettlebell swings

Diamonds = Situps

1st Joker = 5 burpee pullups

2nd Joker = 10 leaping burpees

3rd Joker = Run one circuit of building (~400m)

2018-11-07 -- Climb to Burpees

Meet upstairs at 1610.

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

WOD: CLIMB TO BURPEES

• 5 laps around 4th-floor atrium
• 10 toes to bar
• 15 push-jacks [ demo here ]
• 20 kettlebell swings
• 25 double-unders (or 50 single-unders)
• 30 Burpees
• 25 double-unders (or 50 single-unders)
• 20 kettlebell swings
• 25 walking lunges
• 15 push-jacks
• 10 toes to bar

• 5 laps around 4th-floor atrium

2018-11-06 (afternoon) -- The Four-Rounders

Meet upstairs at 1610.

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

WOD: 
THE FOUR-ROUNDERS:

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

4 ROUNDS OF:
• 10 box-jumps
• 10 pushups
• 10 med-ball 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  ]

FOUR ROUNDS OF:
• 10 KB snatches
• 10 deadlift

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

2018-11-06 (morning) -- Entirely Too Many Burpee Pull-ups

Meet upstairs at 11:15 a.m.

At your own pace:

6 ROUNDS: 
• ¼ mile run on treadmill
• 10 burpee/pullups [ demo here ]

2017-11-05 -- Ironstrength: Core Focus

WARMUP:

Dynamic warmup + walkouts

WOD:

Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of

10 Mountain climbers

10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of

10 Row from plank w/ dumbbell [ demo here ]

10 Med-ball setups

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

BURPEES:

5, 4, 3, 2, 1

BUYOUT:

Run downstairs and back up, 10 pullups in upstairs gym, run downstairs and back up

2018-10-31 -- Five Quick Rounds

Meet upstairs at 1610

WARMUP:
500m Row

WOD:

5 rounds as fast as possible of:

• 15 air squats
• 15 sit ups
• 10 push ups
• 5 pull ups
• 5 burpees

BUYOUT:
Run one building loop (about 400m)

2018-10-25 -- Three Quick Rounds

Meet upstairs at 11:15 a.m. or 4:10 p.m. 

WARMUP:
500m Row

WOD:

3 rounds as fast as possible of:

15 air squats
15 sit ups
10 push ups
5 pull ups
5 burpees

2018-10-23 -- Jump/Push/Pull

WOD: JUMP / PUSH / PULL

½ mile run on treadmill (or 4 minutes brisk cardio)

followed by 6 rounds of:
• 10 push-up / dumbbell rows [ demo here ]
• 10 box jumps

½ mile run on treadmill

2018-10-18 -- Cardio Hell

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WARMUP:
• Stretching
• 100 Double unders
• 100 Jumping jacks

PARTNER WOD: CARDIO HELL

Partner up in teams of two. One person does exercise while the other does the other exercise, then switch. Each set should take no more than 6 minutes.

(Example: Team Member 1 rows while Team Member 2 does pushups, then switch before moving to next set.)

1 ROUND:
• 500m row / Pushups
• Run down-up stairwell / box-jumps
• Farmer carry down and back in hallway x 2 / pull-ups
• .20 mile treadmill run / sit-ups
• 25 lunges / burpees

BUYOUT:
Run stairs: down and up

2018-10-16 -- CrossFit for Runners

Meet upstairs at 1610.

WOD -- 3 ROUNDS:

• 10 pullups (or ring-rows)
• 10 toes to bar (or knees to elbows)
• 10 box-jumps
• 10 deadlifts
• 10 squats w/ mutt bars
• 15 kettlebell swings
• 20 butterfly sit-ups
• 60 single-unders
• Run building loop (approx. 400m)

2018-09-20 -- The Deck. The Cards.

Meet upstairs at 1610.

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 = Situps

Clubs = Push-press (dumbell or bar)

Hearts = Pushups

Diamonds = Squats

1st Joker = 10 burpees

2nd Joker = 10 pullups

2018-09-18 -- The Dice Follies

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE FOLLIES

Partner WOD. Two teams. 20 minutes.

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

1 = 10 kettlebell swings

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 6 toes to bar

4 =  BOTH teams run around the 4th-floor atrium

5 = 4 man-makers [ demo here ]

6 = 6 leaping burpees

BUYOUT:
All participants hold a wall-sit in the hallway outside the gym for 2 minutes. During this 2 minutes, participants take turns running one-at-a-time to the other end of the hallway, doing 3 squats, and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

2018-09-13 -- Sept. 11 Tribute Partner WOD

A couple of days late, but this is the first time we could get everyone together. Meet upstairs at 1610.

WOD: 
SEPTEMBER 11 PARTNER TRIBUTE

Partner up in teams of two. Between the two partners, complete the following:

• 2,001 meter row
• 92 box jumps (for the 92 people on American Air Flight 11)
• 64 deadlifts (for the 64 people on United Air Flight 175)
• 64 pullups (for the 64 people on American Flight 77)
• 44 overhead squats (for the 44 people on United Air Flight 93)
• 125 kettlebell swings (for the 125 people at the Pentagon, not including air victims)
• 20 burpees (9+11)

BUYOUT: Run one building circuit

2018-08-20 -- The Dice Storm

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE STORM

Partner WOD. Two teams. 20 minutes.

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

1 = 5 pullups

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 10 kettlebell swings

4 =  BOTH teams run 1 set of stairs (4 flights down, then back up to gym)

5 = 10 squats

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-08-08 -- The Hellington Finale

Meet upstairs a little earlier than usual, at 1600, for our big farewell workout for Undersheriff Hellington....

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. Roughly 400 meters.)

But here's the painful part:

At every door that requires a passkey, do 10 pushups.

At every landing going down the stairs, do 10 kettlebell swings.

At every landing going up the stairs, do 10 kettlebell snatches (5 each hand). 

At the pullup rack outside, do 10 pullups.

At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over, you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

2018-08-07 -- The Filthy Fifty (Centrum Silver Edition)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE FILTHY FIFTY

Complete the following as a "chipper" (i.e., complete all reps assigned for each exercise before moving on to the next):

50 box-jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

2018-08-06 -- Hellington's Final Dice Roll

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

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

1 = 6 push-ups

2 = 6 situps

3 = 6 toes to bar

4 =  BOTH teams run 1 lap of the atrium

5 = 6 pull-ups

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-07-31 -- Three 6-Minute AMRAPS (with a 3-Minute Bonus)

WARMUP:
PVC/stretch

WOD: THREE 6-MINUTE AMRAPS

6 min. AMRAP #1: 
For 6 minutes, do as many reps as possible of:
• 10 Burpees
• 10 med ball over shoulder
• 100m row

1-2 minute rest, then:

6 min. AMRAP #2:
For 6 minutes, do as many reps as possible of:
• 14 push-press
• 14 Mtn climbers
• 14 kettlebell swings

1-2 minute rest, then:

6 min. AMRAP #3:
For 6 minutes, do as many reps as possible of:
• 12 box jumps
• 12 pushups
• 100 single-unders

Run downstairs for:

BUYOUT -- 3 MINUTES:
Partner up.
One person does a wall-sit while holding a 20-lb. medicine ball.
The other partner does 3 jump squats.
Pass off the medicine ball and switch.
Continue this back-and-forth for 3 minutes.

2017-07-16 -- Ladder

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: LADDER

10 push-jacks
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
20 kettlebell swings
25 toes to bar
30 jumping jacks
35 situps
40 burpees
35 situps
30 jumping jacks
25 toes to bar
20 kettlebell swings
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
10 push-jacks

2018-07-10 -- The Dice Harvest

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

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

1 = 10 pushups

2 = 10 leg-lifts w/ hip-raise [ demo here ]

3 = 10 kettlebell snatches (5 each side)

4 =  BOTH teams run down and up 4 flights of stairs

5 = 6 toes to bar

6 = 10 push-press (with bar or dumbells)

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-07-09 -- The Lyndie Challenge (Variation)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE (VARIATION)

Today's workout is once again inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit not too long ago. This is another modification of her WOD.

Run 400m circuit of building

1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups

Run 400m circuit of building

1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs

2018-06-25 -- Dice Station Zebra

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DICE STATION ZEBRA

Partner WOD. Two teams. 20 minutes.

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

1 = BOTH teams run 2 laps of atrium

2 = 10 situps

3 = 5 toes to bar

4 =  10 pushups

5 = 10 kettlebell swings

6 = 6 burpee jacks [ demo here ] [ add a pushup for extra suck ]

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-06-19 -- 17-Minute AMRAP

WARMUP:
PVC / stretch / active warmup

WOD: 17-MINUTE AMRAP

For 17 minutes, do as many reps as possible of the following: 

• Run 200m

• 10 wall-balls

• 10 burpees

• 5 pull-ups

2018-06-05 -- 'The Lyndie Challenge'

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE

Today's workout is inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit recently. This is a modification of her WOD.

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs

2018-05-23 -- Ladder

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: LADDER

10 push-jacks [ demo here ]
15 wall-balls (run down to base of stairs to do them)
20 KBS
25 lunges
30 jumping jacks
35 situps
40 squats
35 situps
30 jumping jacks
25 lunges
20 KBS
15 wall-balls (run down to base of stairs to do them)
10 push-jacks

2018-05-01 -- Partner WOD

WARMUP:
PVC/stretch

WOD:

Partner up.

One partner runs up and down four flights of stairs, then switches with the other partner, who is working to complete the following sets of exercises as a chipper:

• 100 kettlebell swings
• 100 pushups
• 100 wall balls
• 300 single unders

Partners keep switching until the exercises are completed.

2018-04-30 -- Cruel as Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

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

1 = 10 pushups

2 = 10 situps

3 = 6 toes to bar

4 =  BOTH teams run 2 laps of the atrium

5 = 10 kettlebell swings

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-04-24 -- The Hellington Building Circuit

Meet upstairs at 1610.

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. )

At every door that requires a passkey, do 10 pushups.

At every landing going down the stairs, do 10 kettlebell swings.

At every landing going up the stairs, do 5 kettlebell snatches with each hand. 

At the pullup rack outside, do 10 pullups.

At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over (and it took us about 31:45), you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

2018-04-23 -- 15-Minute AMRAP

Meet downstairs at 1610.

WARMUP:

PVC/stretch

WOD: 15-MINUTE AMRAP

For 15 minutes, complete as many reps as possible of the following:

• 200m run

• 6 Deadlifts

• 8 Wall balls

• 10 Push-jacks

2018-04-17 -- Three 7-Minute Team AMRAPs

Meet upstairs at 1610.

WOD: THREE 7-MINUTE TEAM AMRAPs

TEAM AMRAP 1:
For 7 minutes, a team of three splits up the following exercises:
• Row
• Plank
• 35 kettlebell swings
When the 35 KBS are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

2 minutes rest, then:

TEAM AMRAP 2:
For 7 minutes, a team of three splits up the following exercises:
• Jacob's Ladder
• Squats
• 40 sit-ups
When the 40 sit-ups are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

2 minutes rest, then:

TEAM AMRAP 3:
For 7 minutes, a team of three splits up the following exercises:
• Pushups
• Deadlifts
• 100 single-unders
When the 100 single-unders are complete, everyone rotates exercises. Continue rotating until 7 mins. are up.

2018-04-16 -- Deck of Cards

Meet upstairs at 1610.

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 = Squats

Clubs = Pushups w/ one leg in the air [ demo here ]

Hearts = Leg-lifts w/ hip-raise [ demo here ]

Diamonds = Kettlebell swings

1st Joker = 4 laps of the atrium

2nd Joker = 10 leaping burpees

2018-04-11 -- Fight Gone Bad

Meet upstairs at 1610.

WOD: FIGHT GONE BAD

The five "workout stations":

1. Plank in TRX bands
2. Row
3. Kettlebell swings
4. Jacob's Ladder
5. Situps

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

1 minute rest between rounds

2018-04-10 -- Squats & Ladders

Meet upstairs at 1610.

WARMUP:
PVC
2 laps of atrium

WOD: SQUATS & LADDERS

10 kettlebell swings
15 tricep dips
20 pushups
25 lunges
30 med-ball situps
35 double-unders (or 70 single-unders)
40 squats
35 double-unders (or 70 single-unders)

30 med-ball situps

25 lunges

20 pushups

15 tricep dips

10 kettlebell swings

2018-04-09 -- From 100 Squats to 10 Thrusters

Monday, April 9th, 2018
Meet upstairs.

Warm up:
PVC stretch
100 single unders
Row 250 meters

WOD:
100 Air Squats
80 Single unders
60 Sit-ups
40 KBS
30 Pushups
20 Wall ball shots
10 Thrusters

2018-04-04 -- 17-Minute AMRAP

Meet upstairs at 1610.

WARMUP:

PVC/stretch

4 laps of atrium, with one walk-out [ demo here ] after each lap:
• 1 running
• 1 high-knees
• 1 butt-kickers
• 1 backwards

WOD: 17-0MINUTE AMRAP

For 17 minutes, do as many reps as possible of:

• 2 burpees over bar
• 4 deadlifts
• 6 plank-dips [ demo here ]
• 8 bench jump-overs [ demo here ]
• Run downstairs; do 10 wall-balls at bottom of stairs; run back up to gym

2018-04-02 -- Dice, Dice, My Darling

Welcome back from spring break. Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

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

1 = 10 pushups, one leg in the air [ demo here ]

2 = 10 leg-lifts with hip-raise [ demo here ]

3 = 5 "corn-on-the-cob" pull-ups [ demo here ] with band assistance

4 =  BOTH teams run to bottom of stairs, back up four flights to gym

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-03-14 -- The Ladder of Fun

Meet upstairs at 1610.

WOD:
The Ladder of Fun

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

• 10 kettlebell swings
• 15 toes to bar
• 20 push-ups
• 25 lunges
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 squats
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 lunges
• 20 push-ups
• 15 toes to bar
• 10 kettlebell swings

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

2018-03-12 -- Deck of Cards (Hepler Edition)

Meet upstairs at 1610.

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 = Squats

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Med-ball situps

1st Joker = 10 laps of the atrium

2nd Joker = 10 leaping burpees

2018-03-07 -- IronStrength: Core Focus

WARMUP:

Dynamic warmup + walkouts

WOD:

Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of

10 Mountain climbers

10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of

10 Row from plank w/ dumbbell

10 Med-ball setups

PLANK SERIES

1 min. side/middle/side

BURPEES:

5, 4, 3, 2, 1

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

2018-03-06 -- Sevens

Meet upstairs at 1610.

WOD:

Complete 7 rounds of:

7 deadlifts
7 burpees
7 kettlebell swings
7 situps
7 box-jumps
7 toes to bar

2018-03-05 -- A Die to Kill For

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

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

1 = 10 pushups, one leg in the air [ demo here ]

2 = 10 leg-lifts with hip-raise [ demo here ]

3 = 5 pull-ups

4 =  BOTH teams run to bottom of stairs, back up four flights to gym

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-02-28 -- Team of Three

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD:

Form a team of three. 

Between the three of you, switch off as you divide up the following exercises:

100-calorie row
100 deadlifts (Rx 135/95)

80-calorie row
80 hanging power cleans [ demo here ]

60-calorie row
60 front squats (135/95)

40-calorie row
40 push-presses

20-calorie row
20 squat clean thrusters (135/95) [ demo here ]

2018-02-27 -- 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)

2018-02-26 -- The 2 x 5 x 2

Meet upstairs at 1410.

WOD -- THE 2 x 5 x 2

2 rounds of:

• Row for 2 minutes
• Push-press for 2 minutes
• Situps for 2 minutes
• Pushups for 2 minutes
• Box-jumps for 2 minutes

3-minute rest between rounds.

2018-02-21 -- 15-Minute AMRAP

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: 15-MINUTE AMRAP

Complete as many rounds in 15 minutes as you can of:

• 15 kettlebell swings
• 12 med-ball situps
• 9 burpees

2018-02-14 -- Tabata Potluck

Meet upstairs at 1610.

WOD: TABATA POTLUCK

Each person brings 2-3 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. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Squats
2. Russian twists [ demo here ]
3. Push-press
4. Situps
5. Kettlebell swings

BUYOUT: 20 push-jacks [ demo here ]

2018-02-13 -- 17-minute AMRAP

Meet upstairs at 1610.

WOD: 17-MINUTE AMRAP

Complete as many rounds in 17 minutes as you can of:

• 10 legs up
• 10 box-jumps
• 10 med-ball situps
• 10 lunges
• 10-calorie row

2018-02-12 -- Toes, Knees, Bars and Cleans (plus alternate workout: "Cindy")

Meet upstairs at 1610.

WARMUP:
PVC/stretch
Slow squats/lunges

One of two workout options today:
______

WOD OPTION #1: TOES, KNEES, BARS & CLEANS

For time:

• 50 Toes to Bars
• 50 Squat Cleans (135/95, or modify as needed) [ demo here ]
• 50 Knees to Bars
• Run to bottom of stairs 2x
______

WOD OPTION #2: "CINDY"

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

2018-02-08 -- Fight Gone Bad, Again

Meet upstairs at 1610.

WOD: FIGHT GONE BAD

The five "workout stations":

1. Sumo deadlift high pull
2. Box jumps
3. Push-press
4. Row
5. Med-ball situps

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

1 minute rest between rounds

2018-02-07 -- CrossFit for Runners

Meet upstairs at 1610.

WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]

WOD: CROSSFIT MOVES FOR RUNNERS

Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:

3 ROUNDS OF:

10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders

2018-02-06 -- Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

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

1 = 10 pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees

2018-02-05 -- Fight Gone Bad

Meet upstairs at 1610.

WARMUP:
PVC/stretch
:30 jumping jacks
10 slow squats
5 walk-outs into pushup into hip-flexor stretch [ demo here ]

WOD: FIGHT GONE BAD

The five "workout stations":

1. Rope-trainer machine
2. Push-press
3. Kettlebell swings
4. Squats on BOSU ball [ demo here ]
5. 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:
50 situps

2018-01-30 -- Muscle Confusion Deck of Cards

Meet upstairs at 1610 for a very special "farewell workout" for retiring member Mitch....

WARMUP:

:30 jumping jacks

5 hand walkouts into pushup into hip flexor stretch [ demo here ]

Arm rotations

1 lap in atrium (crab-walk, bear-crawl, high knees, caterpillar)

Run 2 additional laps in atrium

WOD: MUSCLE CONFUSION DECK OF CARDS

Everyone but Mitch has come up with 2-3 exercises -- stuff we know Mitch just hates.

All these exercises have been printed on 18 scraps of paper:

Put all the exercises in a hat.

The hat sits next to a full deck of cards with two Jokers. 54 cards total.

Each time you draw a card, you also draw a scrap from the hat. The number on the card dictates the number of reps of the exercise you drew. Face cards = 10 reps. Aces = 11 reps.

All 18 scraps go back in the hat only after all scraps have been drawn. That way we do each exercise 3 times.

For each JOKER: Partner up. Split 60 reps of the drawn exercise.  (That's right: the Joker is a mini-Hellington partner WOD.)

The WOD is finished when the deck is finished.

Our 18 exercises:

1. Burpees

2. Situps

3. Air-squats

4. Mitch's Choice

5. Toes to bar

6. Hand-release pushups

7. Mountain climbers

8. "Boblet Squats" (a goblet squat in which the kettlebell is additionally curled down to the ground while in lower squat position)

9. Tricep dips

10. Run to bottom of stairs; do [number on card] reps of wall-balls; run back up to gym

11. Push-jacks [ demo here ]

12. Reverse lunges [ demo here ]

13. Pull-ups

14. V-ups

15. Leaping burpees

16. Box jumps

17. Plyometric jump squats [ demo here ]

18. Farmer's Carry -- grab 1 dumbell/kettlebell; each "rep" is one walk down length of hallway from gym door to stairway door (back-and-forth = 2 reps)

2018-01-29 -- Pushups and Kettlebells

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD:

18-minute time cap on:

10 pushups
15 kettlebell swings
20 pushups
15 kettlebell swings
30 pushups
15 kettlebell swings
40 pushups
15 kettlebell swings
50 pushups
15 kettlebell swings

Then:
10 laps of the 4th-floor atrium (about .33 miles, if you're curious)
50 situps

2018-01-24 -- 17-minute AMRAP

Meet upstairs at 1610.

WARMUP:

PVC/stretch

4 laps of atrium, with one walk-out [ demo here ] after each lap:
• 1 running
• 1 high-knees
• 1 butt-kickers
• 1 backwards

WOD: 17-0MINUTE AMRAP

For 17 minutes, do as many reps as possible of:

• 2 burpees over bar
• 4 deadlifts
• 6 plank-dips [ demo here ]
• 8 bench jump-overs [ demo here ]
• Run downstairs; do 10 wall-balls at bottom of stairs; run back up to gym

2018-01-23 -- 5 Rounds

WARMUP:
PVC/stretch
:30 jumping-jacks
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
10 slow squats
Hip rotations

WOD: FIVE ROUNDS

Five rounds of: 

10 kettlebell swings
8 pushups
6 burpees
2 laps of the atrium

:30 rest between rounds

BUYOUT:
1 circuit of building, 5 pushups in the downstairs parking-garage gym

2018-01-18 -- Dice Me Deadly

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

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

1 = 10 hand-release pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees

BUYOUT:

Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-01-17 -- Fight Gone Bad (Cardio & Climbing Edition)

Meet in upstairs gym at 1610.

WARMUP: 
PVC/stretch

WOD: 

The five "workout stations":

1. Our new rope-trainer machine
2. Jacob's Ladder
3. Treadmill or rowing machine
4. Bosu burpees [ demo here ]
5. 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:

Shuffle a deck of cards numbered 1-5, corresponding with each of the five Fight Gone Bad exercises.

Each person draws a card.

Do that exercise for 2 minutes.

2018-01-16 -- Let's Count to Ten

Meet upstairs at 1610.

WARMUP:
PVC/stretch
5 walk-outs
:30 jumping jacks

WOD: COUNT TO TEN

Here are 10 exercises:

1 rep -- 20 double-unders (or 40 single-unders)
2 reps -- pullups
3 reps -- push-jacks
4 reps -- plyometric jump-squats
5 reps -- Burpees
6 reps -- Toes to bar
7 reps -- Med-ball situps
8 reps -- Kettlebell swings
9 reps -- Box-jumps
10 reps -- Man-makers

Do 1.
Then do 1 and 2.
Then do 1, 2 and 3.
Then do 1, 2, 3 and 4...
... and so on, until you've done 1-10 — starting with one set of jump-rope and working your way up the ladder to 10 man-makers.

The workout should start getting fairly interesting after round 5 or 6.

When all is said and done, you will have done 400 single-unders, 18 pull-ups, 24 push-jacks, 28 plyometric jump-squats, 30 burps, 30 toes to bar, 28 med-ball situps, 24 kettlebell swings, 18 box-jumps and 10 man-makers.

BUYOUT: PLANK SERIES

:30 side plank
:30 center plank
:30 side plank

2018-01-10 -- Tabata Potluck

Meet upstairs at 1610.

WARMUP: 
• 1 lap of atrium
• 1 walk-out [ demo here ]
• 1 lap of atrium with high-knees
• 1 walk-out
• 1 lap of atrium with butt-kicks
• 1 walk-out
• 1 lap of atrium backwards
• 1 walk-out
• PVC/stretch

WOD: TABATA POTLUCK

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. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Sumo deadlift high pulls
2. Legs up
3. Mountain climbers
4. Box jumps
5. Sit-ups

BUYOUT: 10 push-jacks [ demo here ]

2018-01-09 -- Five Reps, Five Rounds, Five Sets of Stairs

Meet upstairs at 1610.

WARMUP:
PVC
10 Supermans
10 Squats
Plank (1 min.)

WOD: 5s WITH UP-DOWNS

5 rounds:

5 deadlifts
5 burpees
5 kettlebell swings
5 situps
5 pushups
5 box-jumps
5 toes to bar
Run down four flights of stairs, run back up to gym

2018-01-08 -- Those Deadly Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 20 minutes.

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

1 = 10 pushups, one leg in the air

2 = 10 legs up [demo here, though we're also going to lift our butts off the mat at the top of each leg raise, as well]

3 = 5 pull-ups

4 =  BOTH partners run 2 laps around atrium

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-01-04 -- Deck of Cards

Meet upstairs at 1610.

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 = Box-jumps

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Legs up

1st Joker = 10 burpees

2nd Joker = 3-4 laps of the atrium

2018-01-02 -- Fun Times w/ HIIT

Meet upstairs at 1610.

Dynamic warmup:

:30 Jumping jacks (regular/forward)

10 slow Squats

5 Walk-outs [ demo here ]

:30 Jumping jacks

WOD: Ultimate HIIT in 30

SET 1: Goblet Squat set

4 sets of:

• 15 goblet squats

• 4 walk-outs to push-up with 1 leg in the air (alternate: 5 push-jacks)

SUPERSET 2: Mountain Climber set

4 sets of:

• 10 mountain climbers

• 10 legs down

SET 3: Push-press set

3 sets of:

• 10 push-press (using dumbells or bar)

SET 4: Man-maker/Burpee set:

3 sets of:

• 5 man-makers (scale-down is using no weight) [ demo here ]

• 5 Burpees

Plank set:

• 1 minute side plank

• 1 minute middle plank

• 1 minute other-side plank

(scale-down is :30 each, or keeping 1 knee on ground during side-planks)

Flexibility — :30 each stretch/side

• Stretch both legs front

• Stretch 1 leg (each side)

• Leg across body (each side)

• Hip flexor stretch (2 arms overhead)

• Stand, 1 arm up in air, lean to each side to stretch lats