WOD - Grandpa VS. Grandson

WOD - December 29, 2012

-Strength:
     -4 of 5 bench
     -2 of 5 leg press

-Pull up competition with
***Rules you can only win by one***

Ted C. - 9
Josh B. - 10

-Cardio:
     -Stationary bike 2 miles
     -Inclined stationary bike 2 miles
     -Run 1 mile

-Core:
     -1 Marine (15)
     -1 Min plank

-Random movements that occurred in the gym
     -10 Curls
     -7 pull ups
     -30 pushups
     -5 flys
     -25 pushups

Hero WOD - Murph

WOD - December 24, 2012
-optional-

Hero WOD - Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.






-1 RFT:
     -1 Mile Run
     -100 Pull ups
     -200 Push ups
     -300 Air Squats
     -1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Sophie M. - 38:52
Josh B. - 39:45

WOD - Weak day

December 23, 2012
-optional-

-Row
     -5000 meter

Josh B. - 25:00min

-Run
     -1 Mile

-Core
     - 1 Marine (10)

WOD - Food Drive Replacement / End of the World

These two WOD's are going to work on the same premise. Both are going to be short and not too rigorous. One is for Wednesday and one is for Friday.  Normally this is a Tuesday / Thursday week but there is a major food drive project on Thursday so we have to reschedule.

WOD - December 19, 2012

-Warm up: 4 rounds not timed
     -5 pushups
     -5 sit ups
     -5 burpees

-Strength: clean 5 of 5

-Metcon: 5 RFT
     -7 deadlifts
     -30 sit ups
     - 7 HSPU

Calen B. - 10:32 (deadlift 135)
Josh B. - 18:00 (deadlift 185)

-Abs:
     -1 marine (15)
     -2 min plank w/ weight

---------------------------------------------------------------------------------

WOD - December 21, 2012

-3 rounds: not timed
     -Run 1 mile
     -50 push ups
     -50 sit ups
     -25 double unders

WOD - Next

WOD - December 17, 2012/December 18, 2012

-Metcon: 4 RFT
     -10 ring pull ups
     -10 box jumps (36")
     -10 dips

Josh B. - 7:26
Calen B. - 8:06
Chandler W. - 10:40
Brea W- 11:00
Sophie R. - 10:33
Paige D. - 10:58
Lucas F. - 11:44

-1 round: not timed
     -1 min. push ups
     -1 min. sit ups
     -1 min. pull ups
     -1 min. wall sit
     -1 min. HSPU

-Abs:
     -1 marine (20)
     -30 penguins
     -30 mason twists
     -1 min. plank series (1st w/ 35#)
     -20 push ups w/ 35#
     -20 sit ups w/ 25#
     -50 mason twists w/ 10#
     -1 min. plank w/ 35#

WOD - 5,000/5,000 Part I

WOD - December 14, 2012

***When we hit 5,000 and 10,000 views***

-Warm up: 2 rounds, not timed
     -10 push ups
     -20 double unders

-Metcon: 5 RFT
     -50 push ups
     -50 double unders
     -50m sprint
     -50 sit ups
     -50 small box jumps (24")
     -50 burpees
     -50 air squats
     -50 swimmers
     -50 second hang from pull up bar
     -50 sec plank

Five Rounds
   Calen B. - 1:39:48
   Josh B. -1:49:19
Four Rounds
   Chandler W. -1:33:01
   Brea W. -1:22:55
   Paige D. -1:39:00
   Lucas F. - 2:18:50
   Aubry T. - 1:48:00
Three Rounds
   Allie T. - 1:02:00
Two Rounds
   Molly L. - 34:30 (sprained thumb exempt from push ups)
   Mac T. - 40:41
   Anders N. - 41:55

WOD- Man Maker

WOD- December 13, 2012
-optional-

-Warm up: dot drill

Calen B. - 0:53

-Metcon: 5 RFT
     -7 HSPU
     -14 ring push ups
     -200m run

Calen B. - 12:56

-3 rounds: not timed
     -10 strict toes to bar
     -10 man makers

-Abs:
     -1 min. left and right side plank
     -1 min. plank w/ 35#
     -1 min. wall sit

-Row:
     -5 min. sprint

WOD - Brolic

WOD- December 12, 2012

-Warm up: 2 rounds, not timed
     -13 thruster
     -22 double unders

-Strength: b-bench 5 of 5 80% 1 RM

-Metcon: 1 RFT
     -10x Thruster
     -3 rounds: 40 double unders, 30 box jump (24"), 20 KB swing
     -10x Thruster

Josh B. - 12:27
Calen B. - 13:52
Mac T. - 16:22
Murphy - 17:18
Sophie R. - 19:00
Brea W. - 19:00
Aubry . - 19:33
Dane R. - 21:43

-12 rounds: not timed
     -12 pull ups
     -60 second intervals

-Abs:
     -15 weighted sit ups
     -50 weighted mason twists
     -50 flutters
     -2 min. plank

WOD- Arrival

WOD- December 11, 2012
-optional-

-Strength: deadlift 5 of 10

-Metcon: 4 RFT
     -5 muscle up
     -10 clean
     -15 weighted sit ups (10#)

Calen B. - 14:47

-3 rounds: not timed
     -10 box jumps
     -10 HSPU
     -30 sec. plank

-Abs:
     -1 min. plank w/ 25
     -1 min. left and right plank
     -66 penguins
     -1 min. wall sit

Fitness Test (Progression Test)

Fitness Test
Third test, December 10th, 2012

To be taken by every member when they join and incrementally every month on a Monday to track progress throughout the year. This is not a test in the sense that you have to do so much to join the club. THERE IS NO MINIMUM in other words. Everyone just needs to do their best.

Max push ups in 2 Min (without dropping a knee)
Max pull-ups  in 1 Min (without letting go of the bar or using any assistance)
5 Rep MaxBench Press (determine weight prior to attempting set)
Mile Run/Walk/Jog

 RESULTS NOW AVAILABLE ***Results***

WOD- Frozen Veins

WOD- December 7, 2012
-optional-

-Warm up: dot drill

Calen B. - 0:54

-Metcon: 6 RFT
     -3 muscle ups
     -6 HSPU

Calen B. - 4:57

-Movement Circle:
     -2 min. wall sit
     -100 push ups
     -1 min. plank
     -2x 50m sprints
     -2 min. hand stand hold (w/ wall)
***Previous WOD***

-Abs:
     -1 min. plank series
     -1 1/2 min. plank series
     -50 flutters
     -25 scissors
     -30 penguins
     -50 mason twists
     -20 forward/reverse bicycles

WOD - Off the Top

WOD - December 6, 2012

 -Warm up: 3 rounds
     -20 pushups
     -90 meter run

 -Movement Circle: (each person picks one movement)
     -2 min wall sit
     -100 pushups
     -10 HSPU
     -30sec hand stand hold
     -2x 50 meter sprints
     -100 circle squats
     -2 min hand stand hold (w/ wall)

 -Run: Sprints
     -50 meter races within club
     -Racing Baseball players
 

WOD- High Numbers

WOD- December 5, 2012
-optional-

-AMRAP: 12 minutes
     -10 toes to bar
     -20 KB swing
     -30 walking lunges

Calen B. - 4 2/3 rounds

-Metcon: 1 RFT
    -50 HSPU
    -100 pull ups
    -200 push ups
    -300 air squats

Calen B. - 33:29
Josh B. (deceased) - 53:20

-Abs:
     -1 marine (40)

International Shout Out

For those of our blog viewers who are seeing this blog internationally (and everyone in the United States), we hope you find these workouts to your advantage and you use them to stay in shape!


Мы надеемся что вы находит эти разминки к вашему преимуществу и использует их для того чтобы остаться в форме!

Wir hoffen, dass Sie diese Trainings zu Ihrem Vorteil und zu Ihnen finden, sie zu verwenden, um in der Form zu bleiben!

(We apologize ahead of time for our terrible foreign grammar.)

WOD - Worn

WOD- December 4, 2012

-Warm-up: 21-15-9
     -double unders
     -thrusters (low weight)

-Strength: thrusters 5 of 5

-Metcon: 1RFT   (sub 1 Muscle up for 2 pulls ups)
     -40 Sit-ups
     -2 Pull ups (1 Muscle up)
     -35 Sit-ups
     -4 Pull ups (2 Muscle ups)
     -30 Sit-ups
     -6 Pull ups (3 Muscle ups)
     -25 Sit-ups
     -8 Pull ups (4 Muscle ups)
     -20 Sit-ups
     -10 Pull ups (5 Muscle ups)

Calen B. - 6:40
Josh B. - 7:30
Cameron B. - 8:20
Sophie R. - 8:24
Dane R. - 8:30
Mac T. - 8:45
Chandler W. - 9:25
Murphy 10:00
Emily V. - 10:20
Brea W. - 10:40
Allie T. - 11:07
Jakob J. - 12:20
Aubry T. - finished

-Metcon: 30-20-10-5
     -Double Unders
     -Wide push ups

Josh B. - 3:19
Calen B. - 3:27
Dane R. - 4:31
Sophie R. - 5:03
Brea W. - 5:03
Allie T. - 5:20
Mac T. - 6:08
Aubry T. - 6:20
Murphy - 6:33
Chandler W. - 7:47
Jakob J. - 11:00

-Core:
     -1 marine (20)
     -1 min weighted plank

WOD- Up

WOD- December 3, 2012
-optional-

-Warm up: muscle up technique
     -4+ ring rows
     -4+ feet elevated ring rows
     -4+ assisted ring pull ups
     -4+ ring pull ups w/ false grip
     -4+ narrow ring push ups
     -4+ feet elevated ring push ups
     -4+ assisted ring dips
     -4+ ring dips
     -4+ assisted negative muscle ups
     -4+ negative muscle ups
     -4+ assisted muscle ups
     -1+ muscle up

-Metcon: 4 RFT
     -2 muscle ups
     -4 HSPU
     -14 sit ups
     -22 flutters

Calen B. - 4:26

-Abs:
     -2 min. plank

Absent

Dear everyone,
I am happy to say, yet sad to say, that I am now a big brother for Big Brothers Big Sisters of Utah and so will be unable to work out any Thursday after school. You will have to make due with Calen and Josh as leaders.  Once again my apologies, but I will be out serving the community.
Sincerely,
Chandler Waugh

WOD - Strength Friday

WOD- November 30, 2012

***Today will focus on strength and less on cardiovascular training, try to increase the weight you normally lift. You want do do as much as you can and if needed drop weight to complete the set.***

-Warm up: 21-15-9
     -push ups
     -double unders

-Strength: b-bench 5 of 6

-Strength: thrusters 5 of 6

-Strength: OHS 3 of 5

-Metcon: 21-15-9
     -deadlift
     -HSPU

Calen B. - 4:25
Josh B. - 4:51
Brea W. - 5:06
Murphy - 5:25
Anders N. - 6:15
Mac T. - 6:45
E.J. E. - 7:10
Allie T. - 7:24
Chandler W. - 10:10

-Core
      - 2 Marine (20)

-Run: Starts do each 5 times
     -regular
     -falling
     -3 steps forward 3 back
     -backwards

     -chest on the ground

WOD- Watchful

WOD- November 29, 2012

-optional-

-Speed: dot drill

Calen B. - 0:53

-Strength: push jerk 5 of 6

-Metcon: 1 RFT, 10-9-8-7-6-5-4-3-2-1

     -pull ups

     -box jump

     -ring dips

Calen B. - 9:37

-AMRAP: 15 min.

     -15 hang power clean (95#)

     -15 toes to bar

     -200m run

Calen B. - 3 rounds

-Abs:

     -2 1/2 min. plank

Row:

     -5 min.

WOD- King Kong

WOD- November 28, 2012

-Warm-up: 21-15-9
     -double unders

-King Kong: 3 RFT
     -1 Deadlift
     -2 Muscle Ups
     -3 Clean
     -4 Hand Stand Push Up

Josh B. - 4:37
Calen B. - 4:40
Brea W. - 4:47
Allie T. - 4:47
Murphy - 5:41
Emily V. - 6:15
Dane R. - 6:20
Mac T. - 6:47
Chandler W. - 8:12

-Run:
     -6x 200m sprints w/ 100m jog interval
OR
     -3x 300m sprints

-Core:
     -100x 4-count flutters
     -100 leg levers

-Durability:
     -2 min. box breathing

WOD- Furnace

WOD- November 27, 2012
-optional-

-Strength: power clean 5 of 5

-Metcon: 5 RFT
     -2 muscle ups
     -3 dead lift
     -4 HSPU
     -5 pistol squats (per leg)
     -6 pull ups
     -7 dips
     -8 double unders
     -15 push ups

Calen B. - 13:52

-Fran: 21-15-9
     -thrusters
     -pull ups

Calen B. - 5:16

-Abs:
     -2 min. plank

WOD- Teamwork

WOD- November 26, 2012

-Warm up: 6 laps on track, 30 double unders

-Metcons:
5 RFTT (Rounds for team time)
   -20 cadence push ups
   -20 cadence bicycles
   -25 cadence air squats

*Forgot to time it*

3 RFPT (Rounds for partner time)
   -10 resistance HSPU
   -10 resistance med. weight bench
   -6x 5 mason twists w/10# medicine ball

Murphy/Chandler 12:57
Dane/Anders 10:26 (3x mason)
Sophie/Brea 12:00
Calen/Josh 13:32
Emily/Allie 16:04

-2 minute box breathing

WOD - Pre-Turkey Day

WOD - November 19, 2012
- optional -

-Metcon: 7RFT
     -15 KB swings
     -15 box jumps
     -15 squats w/bar

Josh B. - 12:00
Mine B. - 14:00
Jessie S. - 14:00

-Abs:
     - 1 marine (20)
     -25-5 Russian twist circle
     -1 marine (15)

WOD- Cindy

WOD- November 20, 2012

-optional-

-Strength: b-bench 5 of 5

-Cindy: AMRAP in 20 min.

     -5 pull ups

     -10 push ups

     -15 air squats

Calen B. - 22 rounds

Cam B. - 15 rounds

-Metcon: AMRAP in 10 min.

     -10 HSPU

     -10 pull ups

     -10 sit ups

     -10 m bear crawl + 10 m crab walk

Calen B. - 6 rounds

Cam B. - 5 rounds

WOD- Colt

WOD- November 19, 2012

-Warm-up: 2 rounds, not timed
     -15 double unders
     -8 cleans (light weight)

-Strength: clean 5 of 5

-Metcon: 1 RFT (every time you drop = 10 push ups)
     -100 dips
     -50 pull ups
     -20 HSPU

Calen B. - 24:50
Cam B. - 25:21
Mac T. - 25:46
Josh B. - 27:15
Anders N. - 27:20
Dane R. - 33:30
Chandler W. - 36:05
Sophie R. - 37:00 (only did 60 dips)
Brea W. - 42:30

-Metcon: 5 RFT
     -10 KB swings
     -12 ring push ups (or 12 KB push ups)
     -24 air squats
     -1 buddy carry across weight room

Cam B. - 11:00
Calen B. - 11:00
Josh B. - 11:45
Chandler W. - 11:52
Dane R. - 11:52
Sophie R. - 12:30
Brea W. - 12:30

WOD- Crash

WOD- November 16, 2012
-optional-

-Strength: deadlift 5 of 5

-Metcon: 8 RFT
     -10 box jumps
     -7 HSPU
     -15 double unders
     -10 hand release push ups
     -15 sit ups
     -15 crunches

Calen B. - 16:50
***Josh's previous WOD***

-Metcon: AMRAP in 20 min.
     -3x power clean + hang clean (115#)
     -15 hand release push ups
     -30 double unders

Calen B. - 5 rounds

-Row:
     -8 min.

Dedicated WOD - Slipping

WOD- November 15, 2012

Dedicated WOD - Slipping
The WOD slipping is in honor of a 16 year old who for the past few months has been struggling with symptoms from an unknown cause.  They've recently spent weeks in a treatment center and the causes for their slipping health turned out to be a failing heart, liver and improperly functioning kidneys. For years prior to the failures this person was dedicated to working out every day for stints up to 3 hours. They would run up to 6 miles every workout along with up to an hour of mixed metabolic conditioning and some strength. This workout is in their honor and in hope they can recover quickly. 


-7RFT
     -4x 50m push ups sprints
     -30 sit ups
     -30 pushups
     -30 double unders
     -30 box jumps
     -30 air squats
     -After 7th round 2 marine (15)

Josh B. - 46:31
Calen B. - 51:47
Dakota J. - 52:57
Mac T. - 52:59
E.J. E. - 53:18
Dane - 58:03
Chandler W. - 1:01:41
Brea W. 1:03:08

WOD- Charlotte

WOD- November 14, 2012
-optional-

-4 rounds: not timed
     -3x thrusters
     -6 KB swings
     -9 knees to elbows
     -rest 1 min. between each round

-Charlotte: 6 RFT
     -4 HSPU
     -7 pull ups
     -5 diamond push ups

Calen B. - 4:52

-Abs:
     -50 masons w/ 10#
     -1 marine (30)
     -1 min. plank w/ 10#

WOD - 6 Steps

WOD- November 13, 2012

-Warm up: 21-15-9
      -Double Unders
      -B-bench (low weight)

-Strength: B-bench 5 of 5

-Metcon: 6 RFT
     -18 Box jumps, 24" box
     -15 Toes to bar
     -12 Pull-ups

Calen B. - 17:56
Brea W. - 22:30
Chandler W. - 23:26
Allie T. - 25:05
Josh B. - 27:37
Jake J. - 14:23 (5 Rounds)
Murphy - 20:39 (5 Rounds)
Mac T. - 16:50 (4 Rounds) (7 Pullups)
Emily - 16:50 (4 Rounds)
Dane R. - 19:45 (4 Rounds)
Anders N. ---


-Metcon: 5 RFT
     -5 Ring Pushups (or 10 Normal pushups)
     -10 Kettle bell swings
     -20 Air squats
     -3 Pull ups

Josh B. - 6:49
Calen B. - 7:08
Mac T. - 7:44
Chandler W. - 8:10
Allie T. - 8:25
Murphy - 8:33
Brea W. - 8:40
Anders N. 10:00
Jake J. - 12:20
Emily - 12:38

-Core:
     -2 Marine (17)
     -Plank Series (1min left arm, 1 min normal, 1 min right arm)

-Run:
     -10x 50m sprint (starting position = lying down w/ stomach on the deck)

WOD- Filthy Fifty

WOD- November 12, 2012
-optional-

-Strength: push jerk 5 of 6

-Speed: Dot drill

Celan B. - 0:54

-Filthy fifty: 1 RFT
     -50 Box jump (24in)
     -50 Jumping pull-ups
     -50 Kettlebell swings
     -50 Walking lunge steps
     -50 Knees to elbows
     -50 Push press (45#)
     -50 Back extensions
     -50 Wall ball shots
     -50 Burpees
     -50 Double unders

Calen B. - 29:40
Josh B. - 31:03 (with coach)

-Abs: all w/ 10#
     -1 min. plank
     -1 marine (15)
     -50 flutters
     -51 masons

WOD - Mina Paige and Jessie are Lazy

WOD -  November 11, 2012

-Metcon: 8RFT
     -10 box jumps
     -7 HSPU
     -15 double unders
     -10 hand raise pushups
     -15 sit ups
     -15 crunches

Josh B. - 20:10
Calen B. - 16:50
Jessie S. - 30:00

-Row
     -2000m

Josh B. - 8:40
Jessie S. - 10:00

WOD- Abstract Skills

WOD- November 9, 2012

-Warm-up:
     -push jerk (light weight)

-Strength: push jerk 5 of 5

-Metcon: 4 RFT
     -14 swimmers
     -12 KB push ups
     -10 box jumps

Calen B. - 3:49
Josh B. - 5:26
Tristan - 5:26
Brea W. - 6:12
Chandler W. - 6:22
Austen H. - 6:26
Dane R. 6:51
Anders N. - 7:00
Sophie R. - 7:05
Allie T. 7:11

-Abstract Skills: practice the following exercises
     -HSPU
     -high box jumps
     -dot drill
     -double unders
     -various olympic lifts (light weight)
     -row

WOD - Aquatics Altered

WOD - November 8, 2012

-optional- 

Warm up

     -Row 2000m 

Josh B. - 8:27

-Metcon 10RFT

     -6 HSPU

     -10 box jumps

     -10 push ups

     -20 double unders

     -15 sit ups

     -15 swimmers

Josh B. - 28:48

Jessie S. - 28:52

-Abs

     -2 min plank (1 min middle 30 sec left 30 sec right)

WOD- Hunger

WOD- November 8, 2012
-optional-

-Strength: b-bench 5 of 6

-Speed: dot drill

Calen B. - 0:58

-Pyramid: 2-3-4-5-6-5-4-3-2 RFT
***Pyramid from 9/25/12 with Josh***
     -pull ups
     -push ups (+5)
     -dips
     -reverse push ups (+5)

Calen B. - 11:04

-Hunger: 3 RFT
     -10 HSPU
     -20 double unders

Calen B. - 3:02
Josh B. - 2:10
Jessie S. - 1:55

-Abs:
     -plank, side plank left, side plank right, plank, both sides again (1 min. each)
     -1 marine (16)

-Row:
     -10 min.

Hero WOD- CIA 7

WOD- November 7, 2012

-Warm-up: 21-15-9
     -double unders

-Hero WOD- TBD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
 Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

-7 RFT
     -7 Handstand push-ups
     -7 Thruster
     -7 Knees to elbows
     -7 Deadlift
     -7 Burpees
     -7 Kettlebell swings
     -7 Pull-ups

Calen B. - 19:09 (injured knee; used light weight)
Murphy 24:00 (5 rounds)
Brea W. - 31:20
Sophie R. - 31:35
Anders N. - 32:42
Josh B. - 33:57
Chandler W. - 37:07
Jessie R. - 49:13
Allie T. - 49:13

WOD- Aquatic

WOD- November 6, 2012
-optional-

-Strength: push jerk 5 of 7

-Metcon: 6 RFT
     -6 HSPU
     -10 pull ups
     -10 push ups
     -20 double unders
     -15 sit ups
     -15 swimmers

Calen B. - 16:16

-Abs:
     -2 min. plank

-Stamina:
     -Row 10 min.

Fitness Test (Progression Test)

Fitness Test
Second test, November 5th, 2012

To be taken by every member when they join and incrementally every month on a Monday to track progress throughout the year. This is not a test in the sense that you have to do so much to join the club. THERE IS NO MINIMUM in other words. Everyone just needs to do their best.

Max push ups (without dropping a knee)
Max pull-ups (without letting go of the bar or using any assistance)
5 Rep Max, Bench Press (determine weight prior to attempting set)
Mile Run/Walk/Jog

 RESULTS NOW AVAILABLE HERE ***Results***

WOD - Catch up

WOD - November 3, 2012

-Warm up
      -Row 5000m (5K)

Josh B. - 25:02

-Metcon:
     -21 Double unders
     -7 Box jumps (36")
     -6 Wall ball shots

Josh B. - 13:54
Paige D. - 17:28
Jessie S. - 17:26

-Core:
     -50 ball sit ups
     -90 flutters
     -30 cross legs sit ups
     -1 Marine (20)

-Run:
      -Run 3/7's of mile
     -Walk 1/7th of mile
     -Run 3/7's of Mile

-Metcon (Ashes):
     -5 HSPU
     -10 weighted lunges
     -15 push ups

Josh B. - 7:00
Paige D. - 8:05
Jessie S. - 8:05

WOD- Cautious

WOD- November 2, 2012
-optional-

-Strength: push jerk 5 of 10

-Speed: dot drill

Calen B. - 0:57

-Metcon: 4 RFT
     -10 KB push ups
     -5 dips
     -8 burpees
     -10 pull ups

Calen B. - 7:54
Josh B. - 9:53

-Abs:
     -1 marine (25)

-Run:
     -3x 200m sprints w/ 30 sec. rest

Calen B. - 2:46
Josh B. - 1:58

-Abs:
     -plank series w/out drop (1 min.)

WOD- Deck of Cards

WOD- November 1, 2012

-Warm-up: 21-15-9
     -double unders

-Deck of Cards:
     -diamond = push ups (+10)
     -spade = HSPU
     -club = double unders
     -heart = sit ups (+10)
          -2-10: 2-10 reps
          -Jack: 11 reps
          -Queen: 12 reps
          -King: 13 reps
          -Ace: 14 reps

Josh B. - 32:47
Calen B. - 33:24
Mac T. - 35:35
Dane R. - 35:38
Anders N. - 35:48
Chandler W. - 38:57
Murphy - 39:06
Sophie R. 49:38
Brea W. - 49:38
Allie T. - 57:01 (part load)
Jessie R. - 57:01 (part load)

-Back: 2 Rounds, not timed
     -10 back extensions w/ 10# disc
     -30 swimmers
     -5x 5 count supermans

-3 Rounds: not timed
     -30 air squats
     -10 clap push ups

WOD- Thoughts

WOD- October 31, 2012
-optional-

-Strength: clean 5 of 5

-Metcon: 1 RFT
     -30 box jumps (24")
     -30 toes to bar
     -30 jerk
     -run 200m

Calen B. - 6:47

-Speed: Dot drill

Calen B. - 1:00

-2 Rounds: not timed
     -10 pull ups
     -35 sit ups
     -35 air squats
     -35 double unders

-Abs:
     -3 1/2 min. plank
     -1 marine (25)
     -80 penguins
     -40 masons

WOD- Inverted

WOD- October 30, 2012

-To see a video of the metcon, go to the videos and photos page-

IF YOU DON'T FEEL COMFORTABLE WITH EVERYTHING TODAY IS A GOOD DAY TO DO A LIGHTER LOAD

-Warm-up (Metcon): 21-15-9
     -Double Unders
     -b-bench (low weight)

-Strength: b-bench 80% 5 of 5

-Metcon: 6 RFT
     -5 pull-ups
     -4 HSPU
     -10 reverse pushups
     -30 air squats

Calen B. - 8:24
Josh B. - 9:00
Murphy - 10:34
Mac T. - 11:40
Stencel - 12:25 (7 rounds)
Anders N. - 12:51
Brea W. - 13:26
Dane R. - 13:53
Sophie R. - 14:40
Jakob J. - 14:53
Allie B. - 15:16
Nate J. - 15:45
Chandler W. - 15:55

-Core: all w/ 10lb disc
      -20 sit ups
      -20 forward/reverse bicycles
      -50 Russian twists (double count)
      -2 Minute Plank
      -Spell "Trick or Treat" with raised legs

-Run:
     -4 800m sprints
     -Time each run for 7 min. and rest for the remaining time

Hero WOD- Weaver

WOD- October 29, 2012

-optional-

-Strength: power clean 4 of 5

-Hero WOD- Weaver

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

-4 RFT:

     -10 L-pull ups

     -15 Push-ups

     -15 Chest to bar pull ups

     -15 Push ups

     -20 Pull ups

     -15 Push ups

Calen B. - 17:05

-Abs:

     -3 min. plank

-Metcon: 3 RFT

     -30 double unders

     -5x 95# clean

     -10 sit ups

Calen B. - 7:43

Mini Fit Competitions

October 26, 2012

Today we will did a collection of various strength exercises to try out new movements and test our physical ability. We did.....

Handstands
Handstand Walks
Handstand Pushups
Kick ups
Full Plyo Pushups
High box jumps
Long jumps

And... One quick WOD

4 Rounds
-1 High box jump
-10 Pushups
-10 sec Handstand

5 laps around indoor track

WOD- Ashes

WOD- October 25, 2012
-optional-

-Strength: Deadlift 4 of 5

-Speed: Dot Drill

Calen B. - 0:59

-Metcon: 21-18-15-12-9-6-3 RFT
     -SDHP
     -Box jump

Calen B. - 9:46

-Ashes: 4 RFT
     -5 HSPU
     -10 weighted lunges
     -15 push ups

Calen B. - 4:10

-Abs:
     -2 marine (20)
     -plank series (1 min.)
     -2 min. plank

WOD- Overwhelmed

WOD- October 23 OR 24, 2012
-optional-

-Strength: clean 4 of 5

-Speed: dot drill

Calen B. 1:03

-Metcon: 1 RFT
     -50 step walking lunges
     -50 push ups
     -25 knees to elbows
     -5 burpees
     -50 box jumps
     -25 OHS
     -25 pull ups
     -50 sit ups

Calen B. - 20:13
Josh B. - 19:35
Brea W. - 20:15
Sophie R. 20:43

WOD- Gone

WOD- October 22, 2012

-Strength: b-bench 80% 5 of 5

-Gone: 21-15-9
     -pull ups
     -Double unders


Calen B. - 3:17
Josh B. - 3:22
Murphy - 6:00
Dane R. 6:13
Chandler W. - 9:35
Brea W. 10.27


-10 Days: 21-15-9
     -push jerk
     -deadlift

Calen B. - 5:05
Josh B. - 6:27
Dane R. 7:27
Chandler W. - 8:15
Murphy - 8:30
Brea W. 9:12

-Core:
     -100 sit ups
     -100 flutters

-Run:
     -10x 50m sprint (starting postion = lying down w/ stomach on the deck)

UEA

Hey everybody have a great UEA! Keep yourself active so next week we can hit it hard!

WOD- Just Over

WOD- October 17, 2012
-optional-

-Strength:
     -5 of 5 power clean

-Speed:
     -Dot drill

Calen B. 1:30

-Metcon: 10 RFT
     -21 double unders
     -7 pull ups
     -3 hang power snatch

Calen B. 24:01

-Abs:
     -50 ball sit ups
     -90 flutters
     -30 cross legs sit ups
     -1 marine (20)

WOD- Fatigue

WOD- October 16, 2012

-Metcon: 4 RFT
     -10 pull ups
     -15 diamond push ups
     -20 push ups

Calen B. 5:27
Josh B. 6:20
Dane R. 8:36
Anders N. 9:07
Brea W. 15:43
Murphy 15:10

-Metcon: 3 RFT
     -5 deadlift
     -7 burpees
     -9 double unders

Calen B. 3:22
Josh B. 3:30
Dane R. 4:38
Murphy 4:40
Anders N. 6:18
Brea 7:00
Brayden 6:23
Chandler W. 9:07

-Abs:
     -Pacquiao Abs
          -50 flutters
          -25 scissors
          -50 in-outs
          -20 toe touches
          -20 crunches
          -20 cherry pickers (each arm)
          -20 side crunches hands to side
          -20 circle crunches (each side)
          -20 marine side crunches
          -20 marine air crunches
          -20 side crunches, normal legs and arms
          -20 side crunches legs on side
          -20 mason twist (one side at a time)
     -L-sits
          -2x 30 sec.

WOD- Samurai

WOD- October 15, 2012
-optional-

-Strength:
     -B-Bench 5 of 6

-3 sets:
     -20 pull ups
     -1 min. push ups

-Metcon: 4 RFT
     -20 double unders
     -10 burpees

Calen B. 9:48
Josh B. 7:46
Paige D. 10:00 (sub 40 nu)
Mina B. 10:00 (sub 40 nu)
Jessie S. 10:00 (sub 40 nu)

-Abs:
     -80 sit ups
     -100 flutters
     -60 mason twist
     -60 penguins
     -70 scissors
     -60 air crunches
     -2 min. plank

Main Street Stairs

Main Street Stairs- October 12, 2012

Once a month on a friday every month.

Drive to stairs on Main Street
Run up the stairs 5 times (w/ weighted vest if possible)
Drive back to the school

October 12, 2012

Five times up (at least one with vest 15lb)
Squat holds to the second platform (5 sec per stair)
60 calf raises

WOD- Aftermath

WOD- October 11, 2012
-optional-

-Speed:
     -Dot Drill

Calen B. 1:10

-Metcon: 3 RFT
     -10 pull ups
     -20 double unders (perfect form)

Calen B. 9:02
Josh B. 8:42

Abs:
     -1 marine (15)
     -1 min. plank

WOD- 2000

This one might sound a bit hard guys but as long as your willing to try what you get done will be enough. This will be our longest and hardest workout to date. Don't quit or not show up just because you think it's too hard, anything you do will be worth it.

WOD- October 10, 2012

-Metcon: 4 RFT
     -125 push ups
     -125 sit ups
     -125 air squats
     -125 flutters

Time in hours:
Calen B. 1:20:48
Josh B. 1:21:8
Brea W. 1:01 (3RFT 100x4)
Sophie R. 1:01 (3RFT 100x4)
Jessie R. 1:01 (2.5RFT 100x4)
Luke A. 1:09 (2 rounds)
Chandler W. 1:49
Dane R. 1:46

WOD- Danger Altered

WOD- October 9, 2012
-optional-

-Strength:
     -Warm up w/ snatches
     -3 of 5 cleans

-Speed:
     -Dot Drill

Calen B. 1:32

-Metcon: 3 RFT
     -Run 200m
     -21 box jumps
     -12 pull ups

Calen B. 13:09

Josh B. 10:33

Fitness Test (Progression Test)

Fitness Test
First test, October 8th, 2012

To be taken by every member when they join and incrementally every month on a Monday to track progress throughout the year. This is not a test in the sense that you have to do so much to join the club. THERE IS NO MINIMUM in other words. Everyone just needs to do their best.

Max push ups (without dropping a knee)
Max pull-ups (without letting go of the bar or using any assistance)
5 Rep Max, Bench Press (determine weight prior to attempting set)
Mile Run/Walk/Jog

Active Recovery Day (optional)

October 6th, 2012 (Saturday)

Run 2-6 miles

Or...

Bike 5-15 miles

Or...

Hike for 1 hour 

Or...
Dance for 2+ hours

The point of this day is to keep your body active after a week of hard workouts or even just one hard work out. It's important to let your muscles rest and recover but also to keep up your training.

WOD- Push Pull Altered

WOD- October 5, 2012
-optional-

-Metcon: 5 RFT
     -Max push ups
     -Max dead hang pull ups
     -Run 200m

Calen B. 17:10 (push up: 40,30,20,20,20) (pull up: 10,10,8,7,7)
Josh B. 16:26 (push up: 45, 30, 25, 25, 20) (pull up: 9,6,9,9,7)

-Abs:
     -2 marine (15)

WOD- Up and Downs

WOD- October 4, 2012

-Strength: 5 of 5
     -Clean-- 70% 1RM

-Metcon: 10RFT
     -2 Muscle-ups or 6 Pull-ups
     -4 Handstand Push-ups (HSPU)
     -8 Kettlebell swings

Calen B. 9:36 (60pu)
Josh B. 14:50 (4mu 56 pu)
Matt S. 15:22 (1mu 57p)
Brea W. 16:00 (60pu)
Sophie R. 17:00 (60pu)
Anders N. 17:20 (1mu 57pu)
Chandler W. 18:00 (10mu 30pu) (11 rounds)
Caleb E. 22:17
Jake J. 23:46
Nate J. 24:06
Emily V. 24:36
Jessie R. -- (6 rounds)

-Core:
     -50 flutter
     -40 sit-ups
     -30 crunches 90-degrees
     -20 heals to the heavens
     -2 minute plank (weighted is optional)

NO RUN!

WOD- Never Enough Altered

WOD- October 3, 2012
-optional-

-Run: 5 rounds
     -200 m sprints w/ 1 min. rest interval

Calen B. 7:42

-Metcon: 1 round, 3 min/station, 1 min rest interval
    -Box jump
    -Air squat
    -Mason twist
    -Hand release push ups
    -Run 800m as fast as possible

Calen B. 23:58

WOD-Climbing

WOD-October 2, 2012

3-6-7-9-7-6-3

1)   75% 1 RM pound Bench press, 3 reps

      3 Chest to bar Pull-ups 

2)  75% 1 RM pound Bench press, 6 reps

      6 Chest to bar Pull-ups 

3)   75% 1 RM pound Bench press, 7 reps 

      7 Chest to bar Pull-ups 

4)   75% 1 RM pound Bench press, 9 reps

      9 Chest to bar Pull-ups 

5)   75% 1 RM pound Bench press, 7 reps

      7 Chest to bar Pull-ups

6) etc.

Brayden D. 135
Calen B. 125
Chandler W. 115
Josh B. 105
Dane R. 75-90
Nate J. 75-85
Caleb E. 75
Brea W. 55
Jessie R. 55


Metcon:
3 RFT

21 sit-ups
15 KB swings
12 pull-ups
9 burpess

Calen B.6:02
Josh B. 6:09
Anders N. 7:30
Brayden D. 7:50
Caleb E. 9:00
Nate J. 9:55
Dane R. 10:06
Chandler W. 10:48 (helping people)
Brea W. 12:17 (6 pull-ups)
Jessie R. 14:48 (6 pull-ups)

Core:

2 Marine (20)

50 Push ups

WOD- Deck of Cards

WOD- October 1, 2012
-optional-

-Metcon: Deck of Cards
     -Diamond: sit ups
     -Spade: air squats
     -Club: pull ups
     -Heart: push ups
          -2-10: 2-10 reps
          -Jack: 11 reps
          -Queen: 12 reps
          -King: 13 reps
          -Ace: 14 reps

Calen B. 24:39
Josh B. 20:22
Luke A. 20:22

-Abs:
     -80 flutters
     -2 min. plank

Recovery Day (optional)

September 29, 2012 (Saturday)

Run 2-6 miles

Or...

Bike 5-15 miles

Or...

Hike for 1 hour 

Josh B.  biked 12 miles

The point of this day is to keep your body active after a week of hard workouts or even just one hard work out. It's important to let your muscles rest and recover but also to keep up your training. 

WOD- Elevation

WOD- September 28, 2012

-Strength: Deadlift 5 of 5

-Metcon: 5 RFT
     -10 box jumps
     -8 pull ups
     -20 double unders (or 40 regular unders)

Calen B. 20:04 (20 du)
Chandler W. 19:20 (50 unders, 1 w/ 20 du)
Josh B. 9:28 (40 unders)
Carter 11:30 (40 unders)
Anders N. 10:30 (40 unders)
Matt S. 10:00 (2 rounds, 40 unders)
Brea W. 20:04 (part load)

-Abs:
     -1 marine (20)
     -1 min. plank

-Run:
     -1 mile

Calen B. 7:04
Chandler W. 7:01
Josh B. 7:00

WOD- Optional

WOD- September 27, 2012
-optional-

-Strength: Barbell Bench 5 rounds of 5 at 80% of 1 RM

-Metcon: 4 RFT
     -4 turkish get ups (per arm) (20lb.)
     -8 double unders
     -10 push ups
     -4 pistol squats
Calen B. 15:12

-Run: 4 RFT
     -100 meter sprints w/ time ran rest
Calen B. 2:19
Josh B. 1:59

WOD- Brief

WOD- September 26, 2012
-Metcon (metabolic conditioning): 5-7-9-10-9-7-5 pyramid
     -push ups (+5)
     -pull ups
     -air squats (+20)
Calen B. 13:12
Chandler W. 14:45
Josh B. 10:38
-Abs:
     -1 marine (20)
          -crunches
          -sit ups
          -90-degree angle crunches
          -side crunches (right and left)
          -scissor kicks
          -flutter kicks
          -heals to heavens
Or run 5K (race pace)
Josh 23:44

WOD - Pyramid

WOD- September 25, 2012

Build:
Bench Press
10 reps of 55Lbs, 65Lbs, 75Lbs, 85Lbs, 95Lbs, 105Lbs,
5 reps of 115lbs, 120Lbs

Maintain/Tone:
Pyramid 2-3-4-5-6-5-4-3-2 RFT

Pull-ups
Pushups (+5)
Dips
Reverse Pushups (+5)

Josh 15:59

Core:
25 Sit ups
22 Reacher
30 Crunches
15 Heels to the heavens

WOD - Day 1

WOD - September 19, 2012

10 Rounds for Time

100 Meter Sprint
3 Weighted Pull-ups
5 Normal Pull-ups
7 Dips
9 Push-ups

Calen B. 34min

Josh B. 38min

Chandler W. 40 min