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.