WOD - Final Days

Friday, December 20, 2013

Work Capacity: 10 rounds, n.t.
     - 15 pushups
     - 15 dips

WOD - What We Learn

Thursday, December 19, 2013

Run:
     - 4 x 400m sprints in 1:30
     - rest for 1:30

10-9-8-7-6-5-4-3-2-1 reps for time:
     - pull ups
     - deadlift @ 155#
     - burpees

Core:
     - GHD sit ups 4 x 15

WOD - Just waiting

Wednesday, December 18, 2013

Strength: bench 7 x 5

Push ups: 5 rounds, n.t.
     - 15 normal
     - 15 narrow
     - 15 normal
     - 15 wide

WOD - Functional

Tuesday, December 17, 2013

AM

Run:
     - 4 x 400 m sprints in 1:30
     - rest 1:30

Walking Lunges:
     - 400 m

Metcon:
     - 50 air squats
     - 10 HSPU
     - 75 air squats
     - 10 HSPU

Core:
     - weighted marine (15)

PM

5 RFT:
     - 16 wall ball shots
     - 10 push press (115#)

WOD - Reunion

Monday, December 16, 2013

6 RFT:
     - 8 pull ups (weighted / normal)
     - 8 deadlft @ 155# / 135# / 115#
     - 12 burpees
     - weighted dookie walk 2 length of gym

Push ups: 6 rounds, not timed
     - 10 normal
     - 10 archer (per arm)
     - 10 normal
     - 10 close grip

WOD - The Eagle

Friday, December 13, 2013

Strength: 1 RFT all @ 95#
     - 20 front squat
     - 20 hang power clean
     - 20 OHS

4 RFT:
     - 12 KB swings
     - 3 turkish get ups (per arm)
     - 5 burpees

WOD - Upper Body

Thursday, December 12, 2013

Muscle ups: 3 x 6

Pull ups: 10 x 10

Bench: 4 of 6

3 RFT:
     - 7 chin ups
     - 7 push press (85# / 55#)
     - 7 dips

Core:
     - 30 mason twists w/ 10# / 5#
     - 30 pengi
     - 30 mason twists w/ 5#
     - 30 pengi
     - 2 marine (20)

WOD - Head Rush

Monday, December 9, 2013

Strength: deadlift w/ axle bar 6 of 7

2 Rounds: not timed
     - 100 double unders
     - 10 weighted walking lunges per leg

Pull ups: 3 Rounds, n.t.
     - 10 normal
     - 10 wide
     - 10 chin ups
     - 10 narrow

WOD - Blast

Thursday, December 5, 2013

AMRAP: 15 min.
     - 20 push ups
     - 50 air squats

Strength: bench 5 of 8 w/ 30 sec. rests

WOD - So Much Space Jam

Tuesday, December 3, 2013

Strength: power snatch 5 of 6

21-15-9 reps for time:
     - HSPU
     - KB swings 44# / 25#

WOD - Basket Weaving

Monday, December 2, 2013

Strength: DB bench press 10 of 10

Pull ups:
     - 7 x 7

Team push ups: 10 rounds
     - each team member does 10 push ups while the others wait in push up position
     - Penalty: once complete, do 50 flutters for every time you dropped

WOD - Of Kings

Thursday, November 28, 2013

Strength: front squat 10 of 10

2 Rounds with partner:
     - max push ups in 1 min.
     - 1 min. rest
     - max KB swings @ 25# in 1 min.
     - 1 min. rest

WOD - What's a wall climb?

Wednesday, November 27, 2013 

Metcon: 3RFT
     - 3 wall climbs
     - 5 turkish get ups (total)
     - 7 ring dips
     - 9 OHS @ 95#

WOD - Get it!

Tuesday, November 26, 2013

Strength: clean (style of your choosing) 5-5-3-3-2-1
**Goal is to hit a PR or match a previous PR**

Work Capacity: 4 RFT
      - 6 dead lift @ 185#
      - 20 double unders

Stamina: 3 rounds increasing weight starting from body weight
      - 15 pull ups
      - 10 ring dips

WOD - Lost In Space

Monday, November 25, 2013

6 Rounds: not timed
     - 20 push ups
     - 20 sit ups
     - 6 HSPU
     - 30 air squats

Core:
     - 2 min. plank
     - 20 scissors
     - 20 flutters
     - 20 pengis
     - 50 mason twists

Strength: strict press
     - reps: 5-5-3-1
     - reps with partner: 1-2-3-4-5-6-5-4-3-2-1

Core again:
     - 30 sit ups
     - 1 min. plank series
     - 30 sit ups

WOD - We're Solid

Friday, November 22, 2013

Strength: weighted push ups
     - 7 rounds (decrease weight within rounds)

Stamina:
     - OH lunges 2 racks
     - Handstand walk 2 racks
     - OH lunges 3 racks
     - Handstand walk 2 racks
     - OH lunges 4 racks
     - Handstand walk 2 racks
     - OH lunges 5 racks
     - Handstand walk 2 racks

WOD - Dedication to the Cause

Strength: 5 of 4 push jerk (big weight) 

Stamina:
     - 200 pull ups

WOD - Brothers

Tuesday. November 19, 2013

Strength: hang power snatch 3-3-3-3-3

Work Capacity: 3 RFT
     - 5 HSPU
     - 10 pull ups
     - 10 back squats @ (95#/45#) 

Stamina: 50 dumbbell power snatches per hand
***Heavy Weight***

WOD - Throat Burner

Monday, November 18,  2013 

Late Night at Motion Crossfit

Metcon: 10 RFT
     - 250m row
     - 50 double unders

Josh B. - 27:10

WOD - Sea Lion

Monday, November 18, 2013

AM
Strength: bench press
     - 9 sets x every 60 seconds = 3 reps @ 75% 1RM

Stamina: 3 rounds, not timed
     - max rep x push press (95# / 65#)
     - 10 pull ups
     - 50 weighted mason twist (15# / 5#)

PM
Work Capacity: 10-9-8-7-6-5-4-3-2-1 reps of:
     - Deadlift (185# / 125#)
     - Ring dips

WOD - Drop weight

Saturday, November 16, 2013

Late night at Motion Crossfit

Metcon: 4RFT
     - 8 squat snatches (75#/45#)
     - 16 ring dips

WOD - The House

Friday, November 15, 2013

Strength: OHS 5 of 7

Muscle ups:
     - 5 x 3

21-15-9 reps for time:
     - push ups x 2
     - deadlift @ 155# / 115#

Massive Oak Chest

WOD - Rojo Toe

Thursday, November 14, 2013

Strength: strict press 7 of 5

Metcon: 4RFT
      - 10 Toes to bar
      - 10 Power Cleans
      - 6 HSPU

WOD - Game Changer

Wednesday, November 13, 2013 and Thursday, November 14, 2013

Late night at Motion Crossfit

Metcon: 4RFT
     - 10 Toes to Bar
     - 200m run
     - 10 pw. cleans (155#/95#)
     - 200m run

Josh B. 19:47

Strength: Deadlift 5-5-5-3-3-3-2-2

Josh B. 135(5)-185(5)-205(5)-225(5)-245(3)-255(3)-275(3)-285(2)-285(2)

WOD - Thrash

Wednesday, November 13, 2013

Strength: deadlift w/ axle

4 Rounds: not timed
     - weighted walking lunges length of 3 racks
     - 20 sit ups

Cash out: surprise (click here to view)

WOD - It's 11/12/13 today.

Tuesday, November 12, 2013

AM
Strength: Kettlebell Bench Press

Metcon: 4 RFT
     - 15 ring dips
     - 7 HSPU
     - 10 sit ups

PM
Strength: Barbell Bench Press

Metcon: 3 RNT
     - 20 pull ups
     - 30 push ups
     - 20 sit ups

WOD - Janitor

Monday, November 11, 2013

Strength: clean 5 of 5

15-12-9-6-3 rep for time:
     - Walking lunge steps
     - 95 pound Barbell thruster
     - Pull-ups
     - Knees to elbows

Calen B. - cleans: 95(5) 135(5) 155(5) 165(4) 165(5)
               Metcon: 19:48

WOD - Grip

Friday, November 8, 2013

Strength: 5 of 6 deadlift w/ axle bar

Work Capacity: 5 RNT
     - 5 HSPU
     - 10 T2B

Core:
     - 30 sit ups
     - 2x 15sec L-sit on rings (5 second penalty for dropping)
     - 2 min plank
     - 30sec side planks

CHECK OUT LOGOS ON THE PHOTOS AND VIDEOS PAGE, CLICK HERE

WOD - Crash Landing

Thursday, November 7, 2013

Strength: strict press 5 of 5

5 Rounds:
     - 3 bar muscles ups
     - 20 KB swings
     - 15 ring dips
     - every 2 min. complete 6 burpees

Box Breathing: 3 minutes

Core:
     - 20 sit ups
     - 20 flutters
     - 20 penguins
     - 20 scissors

WOD - Hues

Wednesday, November 6, 2013

Strength: cleans 5 of 5 unbroken
     - establish 5 rep max

Stamina: walking lunges
     - 2 over head x length of 2.5 racks @ 110#
     - 2 over head x length of 3.25 racks @ 90#
     - 1 back x length of 4 racks @ 90#

Run:
     - 1 mile

Push ups:
     - 30 x 11 w/ 30 sec. rest

WOD - Entrance Fee

Tuesday, November 5, 2013

Strength: bench

21-15-9 reps for time:
     - HSPU
     - wall ball shots

WOD - Mitochondria

Monday, November 4, 2013

Strength: deadlift 5 of 8

4 RFT:
     - 15 ring dips / normal dips
     - 15 sit ups
     - 15 pull ups

Calen B. - 13:02

WOD - Frequented by a Ghost

Thursday October 31, 2013

Strength: push press

Stamina:
     - 5 HSPU
     - Overhead walking lunges length of gym (70# / 40#)
     - 5 HSPU
     - 3 x Overhead walking lunges length of gym (70# / 40#)

WOD - Tawk

Tuesday, October 29, 2013

Strength: deadlift 5 of 15

4 RFT:
     - 15 toes-to-bar
     - 6 HSPU

Calen B. - 5:53

Core:
     - 1 marine (20)
     - 1 min. plank series

WOD - Musk

Monday, October 28, 2013

Strength: push press 5 of 7

15 minute AMRAP:
     - 7 push press (95# / 65#)
     - 10 overhead squat (95# / 65#)
     - 15 sit-ups

5 Rounds: not timed
     - 10 ring dips
     - 4 muscle ups

WOD - Better Go Fast

Friday, October 25, 2013

Strength: bench 5 of 5 or weighted dips

Pull ups: 10 x 10

21-15-9 reps for time:
     - ring dips / normal dips
     - KB swings (44# / 25#)

WOD - Industrial Gains

Thursday, October 24, 2013

Strength: Back Squat or Bench 5 of 5

4 RFT:
     - 5 deadlift (185#/125#)
     - 7 HSPU
     - 7 burpees

WOD - Put it all on the canvas

Wednesday, October 23, 2013

Strength: jerk 5 of 5

3 RFT:
     - 10 ring dips / normal dips
     - 15 KB swings (44# / 25#)
     - 4 muscle ups

Calen B. - 10:43

WOD - Puppet Master

Monday, October 21, 2013

Strength: bench

Pull ups: wide, normal, chin up, narrow
     - 5 normal
     - 5 weighted

3 Rounds: not timed
     - 6 HSPU
     - 20 sit ups

WOD - Back Already?

Strength:

      -Deadlift 5 of 6 (increasing weight)

4 Rounds not timed:

      -30 weighted mason twists (25#/10#/0#)

      -20 Burpees

      -10 ring dips/regular dips

WOD - Long Time, Yes See

Friday, October 11, 2013

AM:

21-15-9 reps: not timed
     - ring dips
     - box jumps

4 Rounds: not timed
     - 10 ring rows
     - 10 KB swings

----------

PM:

3 Rounds with partner: not timed
     - 7 KB clean and jerk per arm
     - 4 muscle ups
     - 10 weighted push ups

Pull ups: weighted
     - 5 reps

Push ups: weighted
     - 5, 5, 5 at decreasing weight (no rest during round)

WOD - The Epic Tragedy

Thursday, October 10, 2013

Strength: bench 5 of 5

4 Rounds: not timed
     - 10 cleans (95# / 65#)
     - 10 box jumps
     - 10 pull ups
     - the number of rounds you have left x 10 of flutters

WOD - Blood Lines

Wednesday, October 9, 2013

Strength: deadlift

21-15-9 reps for time:
     - burpees
     - box jumps

WOD - Reps for Jesus

Monday, October 7, 2013

Bench Press
     - 500 reps

WOD - StarScream

Friday, October 4, 2013

Strength: strict press 5 of 5

4 Rounds: for partner time
     - 10 deadlift (155# / 115#)
     - 10 pull ups
     - 10 KB swings (45# / 35#)
     - 10 ring dips / normal
     - Penalty for over 20 min. = 30 burpees

WOD - I am the Law

Thursday, October 3, 2013

Strength: OHS
     - 5 of 6 warm up
     - 4 of 3 higher weight

3 Rounds: not timed
     - 10 KB swings (35#)
     - 4 HSPU
     - 5 KB clean and jerk per arm (35#)

WOD - Call it Courage

Tuesday, October 1, 2013

Strength: back squat

     - Sally song @ 95# / 135#

     - 5 of 5 @ 95#

HSPU: 4 x 7

Pull ups: 5 of 5

     - wide grip

     - normal grip

WOD - Predator

Monday, September 30, 2013

Strength: clean and jerk 5 of 5

5 Rounds: not timed
     - 20 air squats
     - 20 sit ups
     - 20 push ups

Important

As of now, from Tuesday up to Friday, Calen and I (Chandler) may be unable to lift due to sickness.  If this is the case MNCC may be leaderless for this week.  Josh can be there if his work allows.  If not and you still wish to workout, please seek us out at school or contact one of us in any way and we would be glad to help design something for you to do.  Sorry for any inconvenience this causes.  Thanks for the support.  Keep getting better.

--- 1/3 of the Leadership
     -- approved by 2/3 of the Oligarchy

EDIT: I (Josh) will be lifting Monday, Wednesday, and Friday. I have work Tuesday and Thursday so those days it will up to those who still want to lift to make it happen.

WOD - Dark Side of the Moon

Friday, September 20, 2013

Strength: clean and jerk 5 of 6

Strength: deadlift 5 of 10

8 Rounds: not timed
     - 6 HSPU
     - 10 walking lunges (per leg)
     - 3 muscle ups

WOD - The Pump

Thursday, September 19, 2013

Strength: bench 5 of 20

5 Rounds with partner: not timed
     - 10 toes-to-bar
     - max double unders
     - One partner does toes-to-bar while the other does d.u.'s


-----------------------------------------And/or------------------------------------------

4 Rounds with partner(s): not timed
     -Vertimax:
          -20 max height jumps
          -20 rapid toe jumps
          -10 one leg jumps (each leg)
     -Rotation of:
          -20 two count mason twists
          -10 burpees
     -One partner doing Vertimax while other tries to get in as many 
      rotations of mason twists and burpees as possible

WOD - Evening Darkness

Wednesday, September 18, 2013

Strength: OHS 5 of 7

“Elizabeth” 21-15-9 reps of:
     - clean (135# / 95#)
     - ring dips

WOD - Junto

Tuesday, September 17, 2013

Strength: strict press 5 of 5

Stamina:
     - 7 x 7 weighted dips (45# / 25#)
     - 10 x 30 push ups with a 30 second break between sets


Sick song

WOD - Dream

Monday, September 16, 2013

5 RFT:
     - 10 deadlift (155# / 115#)
     - 8 HSPU
     - 15 KB swings (45# / 25#)

Core:
     - 3 x 15 toes-to-bar
     - 1 marine (20)

WOD - Push Squared

Thursday, September, 12th, 2013 

2 rounds of 21-15-9 reps of:

     - push jerk (135#/95#)
     - dips

WOD - Solid Stone

Wednesday, September 11, 2013

Strength: front squat

4 RFT:
     - 7 OHS (95# / 85# / 65# / 45#)
     - 10 ring dips

Calen B. - 4:26 (95#)

WOD - Fall Out

Tuesday, September 10, 2013

Strength: bench 5 of 5

“Falkel” AMRAP in 25 min.
     - 8 HSPU
     - 8 box jumps (36" / 24")
     - 10 pull ups

WOD - Thirsty for Glory

Monday, September 9, 2013

Strength: clean 5 of 7

4 Rounds: not timed

     - 10 ring dips

     - 10 KB swings (45# / 35#)

11 rounds: not timed
     - 15 push ups
     - 50 seconds to complete each round

4 rounds: not timed
     - 10 pull ups
     - 1 min. plank

4 rounds: not timed
     - 25 wall touches
     - 10 air squats

WOD - It's like a sauna in here....

Thursday, September 5, 2013

Strength: bench 5 of 5

Run to PC Hill
Do:
     - 50 pushups
     - 50 situps
     - 50 air squats
Run back to high school

Cry

WOD - Physics Sucks

Wednesday, September 4, 2013

Strength: 5 of 5 clean

5 Rounds: not timed
     - 10 pull-ups

     - 20 box jumps

     - 25 push-ups

     - 30 mason twists

WOD - Erratic

Tuesday, September 3, 2013

Strength: bench 5 of 5

Pull ups: 10 x 10

Strength: push press 5 of 5

4 Rounds: not timed
     - 10 barbell walking lunges per leg (95# / 45#)
     - 15 ring rows

WOD - Empire of the Sun

Friday, August 30, 2013

Strength: bench 5 of 5

Muscle ups: 8 of 4

Core:
     - 1 marine (25)

WOD - Never the Same

Thursday, August 29, 2013

Strength: deadlift 5 of 5 OR 5 of 10

4 Rounds: not timed

     - 10 KB clean and jerk (45# / 35#)

     - 10 box jumps (36" / 24")

Stamina: chipper
     - 200 push ups
     - 200 sit ups

WOD - Rocky Shore

Wednesday, August, 28, 2013

Strength: push press 5 of 10

4 RFT:
     - 5 HSPU
     - 10 ring dips
     - 15 toes to bar
     - 20 deficit push ups (hand on 25# plates)

WOD - Baby Maker

Tuesday, August 27, 2013

Strength: OHS 5 of 10 OR bench 5 of 5

1 RFT:
     - 50x Barbell thruster
     - 25x Chest to bar pull ups
     - 40x Barbell thruster
     - 20x Chest to bar pull ups
     - 30x Barbell thruster
     - 15x Chest to bar pull ups
     - 20x barbell thruster
     - 10x Chest to bar pull ups
     - 10x barbell thruster
     - 5x Chest to bar pull ups

Core:
     - 1 marine (20)

WOD - Archaic First Nation

August 23, 2013

PM: 3:30 Buford

Strength: bench 5 of 5

Movements:

Pull ups

Push ups

Sprints

Medicine ball carries
KB swings

WOD - HALFWAY

August 22, 2013

Warm up:
     - jog until blood is moving
     - stretch
     - Burgener warm up

Strength: cleans 6 of 5 unbroken

4 RFT:
     - 7 OHS (95# / 85# / 65#)
     - 7 muscle ups

Core:
     - 1 marine (20)

WOD - A New Trend

August 10, 2013

PM: 7:00 Robinson

Warm up: 3 rounds n.t.
     - 7 burpees
     - 7 knees to elbows
     - 10 sit ups

Strength (optional): bench 5 of 5

Metcon: 5 RFT
     - Run 400 meters
     - 30 box jumps
     - 30 wall ball shots

AND/OR

Heather: 10 RFT
     - 3 HSPU
     - 8 toes to bar
     - 5 pull ups

WOD - Yolo Swag Win.

July 7, 2013

PM: 3:00 High School

Strength: bench press

21-15-9 reps: not timed
     - ring dips
     - KB swings (45# / 35#)

5 rounds: not timed
     - 5 HSPU
     - 15 wall ball shots

Strength: OHS

Cardio: 6 rounds, not timed
     - run 100m
     - 10 burpess

WOD - World War Z

July 6, 2013

Strength: strict press
     - find 1RM
     - 5 of 5 @ 75% 1RM

5 Rounds: not timed
     - 3 strict press @ 90%
     - 10 push press (75# / 65#)

5 RFT:
     - 15 hang power cleans (95# / 65#)
     - 15 burpees
     - 15 pull ups

WOD - Village of Turmoil

August 3, 2013

Baseline: 3 rounds, n.t.

     - 5 pull ups

     - 10 air squats

     - 5 dips

Barbara: 5 RFT

     - 20 pull ups

     - 30 push ups

     - 40 sit ups

     - 50 airsquats

Strength: clean 3 of 10 unbroken

Stamina:

     - 30 power snatch (85# / 65#)

     - 75 ring dips

     - 10 clean (135# / 95#)

WOD - Spawn of Hell

July 31, 2013

PM: 7:00 Buford

Baseline:
     - Box breathing
     - 3 rounds: not timed
          - 10 air squat
          - 10 clapping push ups
          - 10 pull ups

Strength: front squats 5 of 8

Stamina: chipper, not timed
     - 30 front squats (135# - 165#) / (95# - 135#)
     - 100 x 4-count mtn. climbers
     - 40 OHS (95# / 75# / 45#)

Work Capacity: 7 RFT
     - 21 double unders
     - 7 chest to bar (normal pull ups)
     - 7 power snatch (95# / 65#)
     - 7 HSPU

Durability:
     - 50 sit ups
     - 50 mason twists
     - stretch

WOD - Undesirable

July 30, 2013

AM: 8:00 High School

Strength: bench

metcon, stamina

----------

PM: ????

WODs - Ben Smith & The Unknown

July 29, 2013

AM

5 rounds: not timed
     - 10 deadlift (135#)
     - 5 HSPU
     - 30 double unders
     - 5 bar muscle ups

Pull ups: 10 rounds of max #

----------

PM: 6:00 Buford

baseline, strength, metcon, and core

WOD - King Kong II

July 25, 2013

Strength: bench 5 of 5

Strength: OHS 5 of 5

King Kong: 2 RFT
     - 1 deadlift (255# / 225#)
     - 2 muscle up
     - 3 clean (155# / 135#)
     - 4 HSPU

WOD - Ball of Fun

July 24, 2013

Baseline: 2 rounds, not timed
     - 20 wall ball thrusters
     - 20 wall ball sit ups
     - 20 wall ball cleans

Strength: push press 5 of 5

Stamina: 35 x push press (85#)

WOD - Housemaid

July 23, 2013

AM: 8:00 High School

Strength: bench

Strength: cleans

WOD - Lifting

Wednesday, July 17, 2013

PM:  8 o'clock at Calen's House

Thursday, July 18, 2013

AM: 8 o'clock at PCHS
PM: TBD

WODs - Stirrup & Evergreen

July 10, 2013

AM: Anywhere

Cardio:
     - bike something crazy

----------

PM: 8:00 Pinebrook park

Baseline:
     - box breathing and stretch
     - run 400m
     -  30 push ups,
     -  run 400m
     -  15 push press + 15x push jerk (85# / 45#)

Strength: Push press
     - 75% x 5 reps
     - 85% x 3 reps
     - 95% x 1+ reps

Stamina: Chipper, not timed
     - 60 push press (95#-115#/65#-85#)
     - 30 pull ups
     - 200m prisoner walk

Work Capacity: 5 rounds, not timed
     - 50 double unders
     - 100m KB farmers carry (70# / 45#)
     - 25 burpees
     - 200m run

WOD- Fun Five

AM: Wherever you can

5 Rounds:
    -10 Dips
    -10 Pull ups
    -10 Weighted sit ups (25#/5#)
    -10 Push ups
    -20 Air squats

+5 reps of Bench for more fun

WOD - To be titled

July 1st, 2013

Am: Ecker hill pool @ 6:30
     - 1 mile swim

Hero WOD - Murph

Wednesday, June 26, 2013

PM: Boone 7:20

Hero WOD - Murph
     - 1 mile
     - 100 pull ups
     - 200 pushups
     - 300 air squats
     - 1 mile

WOD - Lifts

Tuesday, June 25, 2013

AM: School 8:00

Strength: snatch
     - 5x @ 45#
     - 5x @ 65#
     - 5x @ 85#
     - 4x @ 95#

Strength: power cleans
     - 10x @ 95#
     - 8x @ 115#
     - 6x @ 135#
     - 4x @ 155#
     - 2x @ 175#

Strength: bench
      - 5x @ 135#
      - 4x @ 155#
      - 3x @ 165#
      - 2x @ 175#
      - 1x @ 185#
      - 1x @ 190#

---------

PM: Buford 7:30

WOD - Fury & Snowyriver

Monday, June 24, 2013

AM: Buford 9:00

Baseline: 3 rounds
     - 5 front squat (45#)
     - 5 push press (45#)
     - 5 thrusters (45#)
     - 5 pull ups

Strength: bench
     - 75% x 5
     - 80% x 5
     - 85% x 5+

3 Rounds: not timed
     - 30 DB thrusters (35# / 25#)
     - 20 KB swings (55# / 35#)
     - 10 pull ups
     - 30 sit ups

----------

PM: Boone 7:00

Strength: cleans

WODs - Bread & Lynx

Friday, June 21, 2013

AM: Ecker Pool 6:45

Cardio:
     - swimming workout

----------

PM: Boone 7:00

1 RFPT:
     - 10 thrusters (85# / 65#)
     - 15 pull up burpees
     - 20 thrusters (85# / 65#)
     - 25 pull up burpees
     - 30 thrusters (85# / 65#)
     - 35 pull up burpees

WODs - Iron Socks & Chelsea

Thursday, June 20, 2013

AM: High School 8:00

Strength: OHS

Strength:
     - practice muscle ups

----------

PM: Boone 8:00

30 rounds: every minute on the minute
     - 5 pull ups
     - 10 push ups
     - 15 air squats

Stamina: chipper
     - dumbell snatches (25#)
     - 40 deadlift (135# / 95#)
     - 5 push up descents

WOD - Harbor Seal

Wednesday, June 19, 2013

Baseline/Warm up: 3 Rounds, not timed
     - 10 push ups
     - 10 KB push
     - 10 leg levers

1 RFT:
     - 100 double unders
     - 10 KB swings (35# / 55#)
     - 75 double unders
     - 20 KB swings (35# / 55#)
     - 50 double unders
     - 30 KB swings (35# / 55#)
     - 25 double unders
     - 40 KB swings (35# / 55#)

Strength: b-bench
     - 5 @ 60% max
     - 5 @ 65% max
     - 5+ @ 70% max

Chipper:
     - 40 b-bench (95# / 135#)

WOD - Cascade

Monday, June 17, 2013

AM: Ecker pool 6:30

Cardio:
     - swim 250m
     - swim 6 lengths with varied styles, every 2 lengths do 10 push ups

----------

PM: Boone at 4:00

21-15-9 RFT:
     - deadlift 200# / 135#
     - box jumps

WOD - Simon

Friday, June 14, 2013

AM: 7:00 Ecker pool

Cardio:
     - swimming workout

Active Recovery

Thursday, June 13, 2013

Allow yourself to recover.
     - Sleep
     - Eat
     - Do something active

WODs - Bike & Confound

Wednesday, June 12, 2013

AM: 7:30 Buford

Cardio:
     - mountain bike 4 miles

----------

PM: 4:30 Buford

Strength: b-bench

4 rounds: not timed
     - 5 HSPU
     - 20 max jumps / 15 burpee max jumps
     - 25 sit ups
     - 10 close grip pull ups

WODs - Lost & Slaughter House

Tuesday, June 11, 2013

AM: 8:00 High School

Strength: push jerk

Cardio:
     - trail run (roughly 3 miles)

----------

PM: 7:30 Buford

Cardio:
     - neighborhood hill runs (roughly 1.5 miles)

WODs - Dive & Rumble

Monday, June 10, 2013

AM: 6:30 Ecker pool

Cardio:
     - swimming workout (16+ lengths of varied styles)

---------


PM: 4:00 Boone

Strength: OHS

5 Rounds: not timed
     - 30 air squats
     - 15 push ups
     - 10 weighted air squat thrusters (22#)
     - 22 pull ups

Cardio:
     - Jujitsu roll 2 min.

WOD - No Hesitation

Saturday, June 8, 2013

Warm up:
     - run 1/2 mile

Strength:
     - practice olympic lifts
          - OHS
          - snatch

WODs - Break & Breathless

Friday, June 7, 2013 First day of SUMMER

AM: 8:00 - 9:00 Boone

Cardio:
     - neighborhood hill run (roughly 1.5 miles)

----------

PM: 5:00 Buford

5 Rounds: not timed
     - 30 push ups
     - 40 sit ups
     - 50 air squats
     - 2 min. rest

WOD - Juxta

Tuesday, June 4, 2013 Red Day

Strength: front squat 5 of 8

***more to be announced***

WOD - Benching

Monday, June 3, 2013 White Day

Strength: 3 of 4 BW bench

Strength: rep till burnout, start high weight with chains drop ten pounds until only bar and chains remain

WOD - Genious

Friday, May 31, 2013 Red Day

Outside. Amazing time. Game. Win.
Bring some awesome ideas.

3 Rounds: not timed
     - 20 sit ups
     - 100m sprint
     - 20 air squats

WOD - Squat it

Wednesday, May 29, 2013 Red Day

Strength: 5 of 4 OHS

5 RFT:
     - 20 push ups
     - 5 ring dips
     - 10 box jumps
     - 3 pull ups

Core:
     - 5min 12sec of different plank possitions
     - 55 sit ups

Memorial Five Kilometer Race

The Memorial 5K is here! Go out to Dozier Field and run this fun race! Be there in remembrance for passed love ones, celebrating their lives and why you live yours! See you all there!
Arrive: 8:30-8:50 am
Run: 9:00 am - whenever you want to finish
Don't forget to wear red, or if you have it, the Miner Nation t-shirt!

EDITED!!! CHECK NEW TIMES!!!

Frisbee Friday

Friday, May 24, 2013 Red Day

Frisbee OUTSIDE
Run, jump, dance, have fun.

WOD- My Legs!

Thursday, May 23, 2013 White Day

Strength: front squat 5 of 8

Run 2 miles.

----------------OR-----------------

Run 1 mile
AMRAP ~ 20 min:
     -10 tire flips
     - dragon walk from back of endzone to front and back
     - 40 two count mason twists

WOD - Expo

Wednesday, May 22, 2013 Red day 

Strength: 5 of 5 OHS

Strength: 5 of 5 Bench

Core:
     - 50 toes to bar
     - 5 min plack
     - 100 sit ups

2 Rounds:
     - 30 kipping pull ups
     - 3 HSPU
     - 13 push ups

WOD - Grave Robber

Tuesday, May 21, 2013 White Day

Strength: deadlift 5 of 5

3 RFT:
     - 30 pull ups
     - 30 deadlift @ 155#/115#
     - 30 box jump (24")

WOD - Achilles

Monday, May 20, 2013 Red Day

Strength: cleans 5 of 6

5 RFPT:
     - 10 push press @ 95#/65#
     - 20 sit ups
     - 20 push ups
     - 10 ring dips
     - buddy carry length of weight room

Cash Out:
     - 50 burpees

WOD - Because, Screw Logic

Friday, May 17, 2013 White Day

Strength: push press 3 of 10

4RFPT:
     - 1x 300 meter dash 30sec time cap one partner goes the other rests.
***1 push up for every second over 30 performed at the end of the work out***

Core:
     - 30 sit ups
     - 2 min. plank
     - 15 sit ups
     - 1 min. plank
     - 8 sit ups
     - 30 sec. plank

WOD - Forget

Thursday, May 16, 2013 Red Day 

Strength: weighted dips   3- 2- 2- 2- 1- 1- 1- 1

2 RFTT:
     - 1 mile
     - 50 push ups

Cash out
      - 20 min frisbee

WOD - Soph

Wednesday, May 15, 2013 White Day 

Strength: 4 of 7 squat clean or front squat

4 RFT:
     - 4 front squats med. weight @115#
     - 4 push jerk @115#
     - 10 double unders

Cash out: 4 rounds
     - bear complex @115#

WOD - Iron Giant

Tuesday, May 14, 2013 Red Day

Strength: bench press 4 of 20

20-18-16-14-12-10-6-2 RFT:
     - push press @65#
     - push ups
     - 30 double unders between couplets

Josh and Calen - 26:50
Aubry and Paige - 38 min
Adam and John - 43 min
Soph and Brea - 43 min

***Surprise cash out***

Click to see the cash out

WOD - Snatch and Run

Monday, May 13, 2013 White Day

Strength: dead lift 4 of 9

3 Rounds: not timed
     - 12 snatches 65# / 45#
     - 5 strict HSPU
     - 12 strict pull ups

Core:
     - 50 flutters
     - 2 marine w/ 5# - 0#
     - 50 flutters

WOD - Bad

Friday, May 10, 2013 Red Day

Strength: power cleans 6 of 4

AMRAP of 12 min:
     - 15 deadlift @ 135#
     - 15 deficit push ups, hands on 25# plates
     - 15 box jumps 24" (aka smaller box)

WOD - Pancakes

Thursday, May 9, 2013 White Day

Strength: front squat 5 of 5

4 Rounds: not timed
     - 5x b-bench (170#-155# / 130#-115# / 100#-85#)
     - 10 ring dips / normal dips
     - 60 sec. wall sit
     - 15 light weight back squats (65#)

WOD - Apollo

Wednesday, May 8, 2013 Red Day

Strength: push jerk 5 of 5

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

21-15-9 RFT:
     - HSPU
     - pull-ups

WOD - Quick

Tuesday, May 7, 2013 White Day

6 RFT:
     - 10 box jumps
     - 5 archer pull ups
     - 5 burpees

Calen B. - 9:28
Rob W. - 11:09
Gage H. - 11:38

Strength: b-bench 5 of 5

Core:
     - 2 min plank
     - 2 min rest
     - 2 min plank

WOD - The Chief II

Monday, May 6, 2013 Red Day

Strength: deadlift 5 of 2

The Chief: 5 rounds of AMRAP in 3 min sets, rest 1 min between rounds
     - 3 clean 95#
     - 6 push ups
     - 9 squats

Compare to (2/21/12)

WOD - PC Plunder

Friday, May 3, 2013 White Day

Cardio:

     - run to PC hill

     - run up PC hill with no stops (rest = walk 20 sec)

2 rounds: not timed

     - 25 push ups

     - 25 sit ups

     - 25 air squats

Cardio:

     - run down PC hill with no stops

     - run to High School

Hero WOD - Holleyman

Thursday, May 2, 2013 Red Day

Hero WOD - Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device (IED) in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.








-30 RFT
     - 5 wall ball shots
     - 3 HSPU
     - 1 heavy power clean

WOD - Badger

Wednesday, May 1, 2013 White Day

-3 RFT:
     - 30 cleans 65#
     - 30 pull ups
     - run 800 m

Calen B. - 29:06

WOD - Hellfire

Monday and Tuesday, April 29 and 30, 2013 White Day and Red Day

Strength: b-bench 5 of 5

5 RFT:
     - 30 archer push ups
     - 20 box jumps 36"/24"
     - 15 strict pull ups
     - Penalty for over 20min/25min = 50 burpees

Calen B. - 18:59
Rob W. - 24:04

Spring Break WODs

Do some, if not all, of the following workouts over the next 4 days
      ***Leave your times in the comments***

Wednesday, April 24, 2013

7 RFPT
     - 5 pull ups
     - 15 sit ups
     - 10 ring dips

-----------------------------------------------------------------
Thursday, April 25, 2013 Push ups workout

Cardio:
     - hike 5-7 miles

12 rounds of pushups: not timed
     - 26, 28, 30, 31, 29, 31, 29, 31, 29 , 31, 30, 27
     - 45 sec. intervals

-----------------------------------------------------------------
Friday, April 26, 2013

4 RFTT
     - 10 ring dips
     - 10 push ups
     - 8 air squats

WOD - Blistering

Tuesday, April 23, 2013

Strength: bench press 5 of 8

5 RFT:
     - 5 toes to bar
     - 10 OHS @ 45#/35#
     - 4 burpees

Josh B. - 7:58
Calen B. - 4:50

WOD - Nice Lavender

Monday, April 22, 2013 Earth Day

10 RFPT:
     - 15 push ups
     - 15 double unders
     - 15 deadlift 135#

Mountain Runs:
     - 2x 5 sprints 20m

WOD - L-Sits 'til Death

Saturday, April 20, 2013

Strength: front squat 5 of 5

Metcon: 6 RFPT
     - 4 HSPU
     - 8 pull ups
     - 30 sec L-sits
     - 10 air squat

B-bench: max rep @ 45#

WOD - Done

Friday, April 19, 2013 Red Day

-Metcon: 1 RFT
     - 1 burpee

WOD - Nature vs. Nurture

Thursday, April 18, 2013 White Day

Strength: Bench 3 of 20 @ 115#

Every time the bar is put down 30 pushups 

Metcon: Repeat for as long as possible 

     - 300 meter run (roughly two laps) 

     - 10 burpees

     - 15 sit ups 

     - row 2 min while partner rest or just rest 2 min before next round

WOD - Archiac

Wednesday, April 17, 2013 Red Day



Warm up: 3 RFT
     - 10 burpees
     - 10 sit ups
     - 10 push ups
     - 10 air squats

Strength: 5 of 5 Cleans 80% Max

Metcon: 5 min AMRAP
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
 If you compete 130 reps it becomes a 10 min AMRAP if you complete 260 then a 15 min AMRAP