2019-02-19 -- Dice Scream, You Scream

Meet upstairs at 4:10 p.m.

WOD: DICE SCREAM, YOU SCREAM

Partner WOD. 20 minutes.

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

1 = 10 incline pushups, one leg in the air [ demo here ]
2 = 5 "corn on the cob" pullups with band assist [ demo here ]
3 = 10 situps
4 = BOTH partners run down four flights of stairs, back up to gym
5 = 10 goblet squats on bosu ball [ 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 and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

2019-02-14 -- Valentine's Day Deck of Cards

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

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 = 11 reps.
____________

Hearts = pushups

Diamonds = situps

Clubs = KBS

Spades = squats

1st Joker = 10 burpees

2nd Joker = 4 laps of atrium

3rd Joker = 5 pullups

2019-02-12 -- Jacks 'n' Ladders

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

WOD: JACKS 'N' LADDERS

100 jumping jacks, then:

6 ROUNDS:
• 5 pullups
• 10 sumo deadlift high pulls with bar or kettlebell [ demo here ]
• 20 situps
• 10 supermans [ demo here ]
• 5 chin-ups
• 30 seconds rest

Then:
100 jumping jacks

2019-01-31 -- Pick One

Meet upstairs at 11:15 a.m.

Pick one of these two options. That's your WOD for today.
________

OPTION 1: OBSTACLE COURSE TRAINING

4-6 rounds of:

• ¼ mile on treadmill
• 5 pullups
• 10 pushups
• 15 squats

________

OPTION 2: THRUSTER + DEADLIFT + MTN-CLIMBER LADDER

500 meter row

4 thrusters
4 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

12 thrusters
12 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

4 thrusters
4 deadlifts
20 mountain climbers

2019-01-29 -- CrossFit for Runners

Meet upstairs at 1610.

Pulling together a routine from this series of Runner's World videos....

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) or run around the 4th-floor atrium

2019-01-22 -- Ladder to Situps

Meet upstairs at 11:15 a.m.

WARMUP:
Stretch
100 jumping jacks
Stretch some more

WOD: LADDER

20 pullups
40 pushups
60 squats
100 med-ball situps
60 squats
40 pushups
20 pullups

100 jumping jacks

Scale reps/exercises as necessary.

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)