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