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.