WOD - Inverted (II)

Friday, February 1, 2013
-optional-

-Run:
     - 3 x 400m
OR
-Row:
     - 5 min.

-Strength: b-bench 80% 5 of 5

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

Time to beat: 8:24
     Inverted (original)

Calen B. - 11:45
Josh B. - 13:45
Chandler W. - 16:40

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

WOD - Elevation (II)

Thursday, January 31, 2013

-Strength: Deadlift 5 of 5

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

Time to beat: 20 min.
     Elevation (original)

Calen B. - 10:36
Josh B. - 11:05
Mac T. - 11:18
Murph - 11:36
Lucas . - 13:16
Sophie R. - 17:00
Brea W. - 17:00
Aubry T. - 19:00

-Core:
     -15 crunches
     -25 penguins
     -2 min. plank
     -35 sit ups
     -45 flutters

WOD- Last Minute

Wednesday, January 30, 2013 Team Day
-optional-

-Run: do w/ a partner
     -2x 1/2 mile
     -row while partner runs

-Metcon: 5 RFPT
    -20 pushups (one partner does while other waits in position)
    -20 mason twists (10#/25#)
    -10 dips and air squats (do as many air squats as you can before partner finishes)
    -5 resistance bench (lighter weight)
-Penalty of 25 flutters for both per drop.

Chandler and Calen - 23:22

-Core: 2 Marine (20)

WOD - Day 1 (II)

Tuesday, January 29, 2013

-Metcon: 10 RFT / 8 RFT 
     -100 Meter Sprint
     -3 Weighted Pull-ups (15#/20#)
     -5 Normal Pull-ups
     -7 Dips
     -9 Push-ups

Men:
Calen B. - 19:35 (10)
Josh B. - 21:43 (10)
Lucas F. - 23:35 (10)
Adam W. - 26:29 (10)
Chandler W. - 27:05 (10)
Johnathan H. - 28:19 (10)
Dane R. - 23:10 (9)
Mac T. 19:28 (8)
Murphy - 21:00 (8) (8 not weighted pull ups)

Women: (not weighted pull ups)
Allie T. - 28:18 (10)
Sophie R. 19:00 (8) (8 normal pull-ups)
Aubry T. - 20:25 (8)
Brea W. - 21:45 (8)
Irati. - 22:00 (8)

Time to beat: 34 Min
     Day One (original)

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

WOD - Pyramid (II)

Monday, January 28, 2013
-optional-

-Run:
     -6x 200m sprints

-Strength: Bench Press
     -6 of 10 (increasing 10#s/5#s)
     -2 of 5 Starting from previous end weight increasing 5#s/2.5#s

-Pyramid: 2-3-4-5-6-5-4-3-2 / 1-2-3-4-5-4-3-2-1 RFT
     -Pull-ups
     -Pushups (+5)
     -Dips
     -Reverse Pushups (+5)

Time to beat: 16 min.
     Pyramid (original)

Calen B. - 12:02
Josh B. - 10:33
Will R. - 10:33
Konner A. - 10:33
Chandler - 20:22  yeah buddy double the time

Form Day

Friday, January 25, 2013

***Everything light weight and working on perfect form. The purpose of this day is to work on form. Use an appropriate weight to be able to complete all of the reps with perfect form. Don't rush through these movements, today is not for time. If you are certain that you need to work on one more than the other do research on the form for that movement before coming.***

-Warm up: 2 rounds not timed 

     -20 push ups 

     -15 double unders 

     -10 pull-ups 

-Form Practice: 

     -3 of 6 bench press 

     -2 of 5 cleans 

     -2 of 5 thrusters 

     -2 of 5 OHS

     -2 of 5 HSPU
     -2 of 5 muscle up

-Core and Back: 

     -2 min plank 

     -1 min superman 

     -3 x 10 back extensions 

     -2 x 25 swimmers

Hero WOD - Small

Thursday, January 24, 2013 Small

-optional-

Hero WOD - Small

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. 

-3 RFT

     -Row 1000 meters

     -50 Burpees

     -50 Box jumps, 24" box

     -Run 800 meters

Josh B. (2) - 37:00

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

-Run:

     -4x 400m sprints

-Strength: snatch 5 of 5

-Metcon: 4 RFT
     -8 ring dips
     -8 HSPU
     -25 flutters

Chandler- 6:08
Calen- 6:10
Nate (2)- 4:00
Gabe (3)- 6:00
Ian- 8:00

WOD - Lynne

Wednesday, January 23, 2013

-Strength: push jerk 3 of 7

-Metcon: 5 rounds

     -max body weight bench

     -max pull ups

-Metcon: 1 RFT

     -Run 400m

     -50 air squats

     -100 double unders / 100 unders 

     -50 push ups

     -100 double unders / 100 unders

     -50 sit ups

     -100 double unders / 100 unders

     -run 400m

Adam E. - 17:30
Murphy. - 18:30
Sophie R. - 21:00
Chandler W. - 21:10
Dane R. 21:20
Mac T. - 21:52
Josh B. - 22:05
Lola. - 22:10
Aubry T. - 22:25
Calen B. - 22:42
Lucas F. - 23:23
Adam W. - 23:25
Irati. - 24:30
Brea W. - 24:30

-Run:
     -4x 400m sprint
     -50 meter race (losers have punishment of 15 burpees)

WOD - Fire

Tuesday, January 22, 2013
-optional-

-Strength: 5 of 5 weighted pull ups

-Metcon: AMRAP 20 Min
     -5 HSPU
     -10 Pull-ups
     -15 Walking Lunges

Calen B. - 14 rounds
Josh B. - 11 rounds
Chandler W. - 8 rounds
Nate J. - 7 rounds
Ian A. - 7 rounds
Gabriel R. - 3 rounds

-Core:
     -50 sit ups
     -3 min plank
     -30 sit ups
     -30 masons
     -30 crunches
     -2x 30 sec. L-sits

WOD - Strength Friday

WOD - January 18, 2013

-Warm up: 2 rounds, not timed
     -5 push ups
     -10 sit ups
     -15 air squats

-Strength: 5 of 5 clean

-Strength: 4 of 6 OHS

-Strength: 3 of 7 weighted dips

-Metcon: 4 RFPT
     -5 b-bench
     -1 buddy carry across weight room
     -5 weighted pull ups

Calen B. and Cameron B. - 6:21
Josh B. and Chandler W. - 8:53
Dane R. and Lucas F. - 9:29
Brea W. and a mix of people. - 14:28
Aubry T. and Allie T. - 14:44
Jonathan H. and Adam W. - Completed ( not timed)

WOD - Might

WOD - January 17, 2013
-optional-

-Strength: deadlift 4 of 6

-3 Rounds for partner time:

     -8 cadance scissors

     -10 ring dips

     -18 push ups (wait in push up position while your partner goes)

     -20 flutters

Calen B./Chandler W. - 10:33

-7 RFT:

     -3 muscle up

     -5 pistols each leg

     -7 toes 2 bar

     -9 box jumps (24”)

Calen B. - 14:04
Chandler W. - 16:35
Ian A. - 17:45 (?)
Nate J. - 23:45 (?)

-Abs:
     -1 marine (25)

WOD - Echo

WOD - January 16, 2013

-3 Rounds: not timed
     -5 chest to bar
     -15 HSPU
     -25 dips
     -35 push ups

-Strength: b-bench and double unders
     -30 bench
     -10 double unders
     -20 bench
     -20 double unders
     -10 bench
     -30 double unders

-Core:
     -1 marine (20)
     -3 min plank

***Remember that one marine is***

       -crunches
       -90-degree angle crunches
       -side crunches (right and left)
       -sit ups
       -scissor kicks
       -flutter kicks
       -heals to heavens

------------------------------------------------OR---------------------------------------------------------------------------
 -Strength: 5 of 5 B-bench

-Metcon: 3 RFT
     -10 pull ups
     -20 push ups
     -30 regular jump rope
     -40 air squats

Calen B. - 9:28
Chandler W. - 13:00
Nate J. - 16:15
Josh B. - 11:00

WOD - Half Way There

WOD - Monday January 13, 2012



***sorry to post this so late, got distracted today getting ready for the new semester.***

Hopefully everyone enjoyed the snow we got!!






-Warm up: 3 rounds not timed
     - 10 double unders
     - 10 walking lunges (with 30#/20# dumbbells)

-Strength: 5 of 5 cleans

-Metcon: 3 RFT
     -15 ring dips
     -15 KB push ups
     -15 double under
     -10 cleans (low weight)

Calen B. - 13:45 (95#)
Murphy - 12:50 (95#)
Mac T. - 13:06 (65#)
Josh B. - 13:12 (65#)
Aubry T. - 13:40 (45#)
Allie T. - 12:30 (45#)

-Core: (to be done as a team)
     -50 sit ups
     -4 min plank
     -40 masons
     -2 min plank
     -20 masons
     -50 sit ups

WOD - Lazy Friday

WOD - January 11, 2013





Today we have fireworks.









-Metcon: 100 reps for time
     -HSPU

Troy B. - 7:47 (w/ push ups)
Calen B. - 9:47
Brea W. - 11:47
Josh B. - 15:56

**Please post your times in the comments if you do this WOD.***

-Metcon: 1 Round not timed
     -10 push ups
     -25 sit ups
     -20 crunches
     -20 push ups (alternating between triceps and normal hand position)
     -20 sit ups

-Strength: 50 walking lunges with 25 lb dumbbells
     (Knees must touch ground)

-Core
     -1 min plank middle
     -30 secs plank left/right

WOD - Hundreds

WOD - January 10, 2013

This beach is just to make you happy after you read the workout.








-Metcon: 1 Round
     -100 push ups
     -100 double unders
     -100m sprint
     -100 sit ups
     -100 small box jumps (24")
     -100 burpees
     -100 air squats
     -100 swimmers
     -100 second hang from pull up bar
     -100 sec plank

-Core:
     -5 min plank

WOD - On the Spot

WOD - January 8, 2013
-fit test replacement.-

-Metcon: 2 rounds not timed
     -30 push ups
     -15 box jumps
     -10 toes to bar

-Strength 4 of 5 bench press

-Core
     -Plank as long as possible 2-7min
     -2x 30 sec plank with high weight

-Run:
     -1 mile

WOD - Strength Friday

WOD - January 4, 2013

***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: OHS 3 of 5

-Strength: b-bench 4 of 4

-Metcon: Fran 21-15-9
     -thruster 65#/45#
     -pull ups

Josh B. - 7:47
Brea W. - 8:24
Aubry - 8:57
Allie T. - 8:59
Mac T. - 9:45
Anders N. - 10:00
Chandler W. - 11:31 (only one not to kip on his pull ups)

-Core:
     -1 min. plank with weight
     -50 sit ups
     -1 min. HALLOW HOLD
     -50 crunches
     -20 levers
     -2x 30 sec. suspended L hang

WOD - Square One

WOD - January 2, 2013

-Warm up: 5 RFT
     -5 push ups
     -5 pull ups
     -stretch something for 30sec

-Strength: Deadlift 5 of 5

-Metcon: AMRAP (Complete as many rounds and reps as possible in 12 minutes of)
     -135/95 pound Deadlift, 10 reps
     -15 Deficit push-ups, hands on 25 pound plates
     -15 Box jumps, 24" box

Calen B. - 5 rounds
Josh B. - 5 rounds
Chandler W. - 4 rounds
Brea W. - 4 rounds
Mac T. - 4 rounds
Anders N. - 4 rounds

-Core:
     -1 min plank
     -1 marine (15)
     - 2x 30sec suspended L holds