WOD - Chest Claps

Friday, February 19, 2013 (Red day)

-Metcon: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-RFT-1 mile run on both ends--
     - burpees
     - air squats
     - chest clap push ups

WOD - Launch

Thursday, February 28, 2013

-Metcon: 6 RFT

     - 7 pull ups

     - 6 ring dips / start w/ muscle ups

     - 5 HSPU

     - 1 turkish get up (per arm)

Calen B. -17:03
Rob W. - 22:34
Josh B. - 14:10
Nate J. - 22:20

-21-15-9 RFPT:

     - push ups 

     - push press(65#/75#)

Josh B. - 6:54
Will R. - 7:30
Rob W. and Calen B. -

-Core: 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)

WOD - Hurry

Wednesday, February 27, 2013

-Metcon: 1 round not timed
     - 100 push ups
     - 100 double unders
     - 100 sit ups
     - 50 small box jumps (24")/50 high box jumps
     - 50 burpees
     - 100 air squats/50 air squats
     - 100 swimmers
     - 1 min plank series
***Sets of muscle ups dispersed throughout***

-Run:
     - 6 x 200m sprint w/ 45 sec break (the walk to the next start line)
OR
     - Practice 10 acceleration starts

***Subject to additions***

WOD - Track Day

Tuesday, February 26, 2013

-Metcon: 12-9-6-3 RFT
      - Power clean 95#
      - Burpee

Calen B. - 7:05
Rob W. - 9:25

-3 rounds: not timed
     - 5 wide pull ups
     - 5 normal pull ups
     - 5 close grip pull ups

-Core:

     - 3 marine (20) w/ 10# - 5# - 0#

-Punishment:
     - Dragon walk 2 lengths of gym (90-100)

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

-Metcon: 3 RFT
     - 5 pull ups
     - 20 push ups
     - 20 sit ups
     - 2 HSPU (full depth)

Josh B. - 5:54
Calen B. - 6:11
Rob W. - 6:59

-Run: 3 miles
Sophie R.  / Josh B. - 27:22 

WOD - Into Dark Skies

Saturday, February 23, 2013

-Run: 1 mile

-Strength: strict HSPU 5 of 2

-Core:

     - 2 marine (20) w/ 5# - 0#

WOD - Friday Night Killer

Friday, February 22, 2013

-Strength: b-bench
      - work up to 1RM

Calen B. - 190#
Cam B. - 225# close grip
Troy B. - 225#

-Metcon: 3 rounds not timed
     - 10 GHD sit up punches w/ 5# (double count) (1)
     - 8 weighted dips (2)
     - 5 weighted pull ups (3)
     - 10 push ups db rows (double count) (4)

Calen B. - (1) 5 all - (2) 25, 15, 15 - (3) 20, 15, 15 - (4) 10 all
Cam B. - (1) 5 all - (2) 40 all - (3) 20 all - (4) 15 all
Troy B. - (1) 5 all - (2) 20 all - (3) 20 all - (4) 10 all

Calen doing GHD sit up punches

WOD - The Chief

Thursday, February 21, 2012

-Strength: deadlift 5 of 2

Calen B. -  65# 95#  115#  135#  205#
Josh B. -  65#  95#  115#  135#  235#

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

Calen B. - 3R+6P/3R/2R+6P/2R+6P/2R+6P
Josh B. - 3R+3C/2R+1C/2R+2C/2R/2R+2C

-Toes to bar: 5 of 5

Thoughts on Weakness

LET THE BAR BE HEAVY

SO TOMORROW IT'S LIGHT

LET THE RUN BE UPHILL

SO YOU CAN BE ON TOP

LET THE WIND BE AGAINST YOU

SO YOU CAN PUSH HARDER

LET THE YOUR MUSCLES BE SORE

SO THEY CAN GROW STRONGER

LET THE TIME RUN YOU DOWN

SO TOMORROW YOU CAN BEAT IT 

LET YOUR FACE DRIP SWEAT 

SO THE FAT BURNS AWAY 

LET TODAY BE IMPOSSIBLE 

SO TOMORROW IS EASY 

LET OTHERS SAY NO

AND TOMORROW THEY'LL SAY THEY CAN'T

WOD - Gymless

Wednesday, February 20, 2013

-10 rounds / 7 rounds: not timed
     -30 seconds burpee
     -30 seconds rest

Calen B. - 92
Josh B. - 89

-Core: rapid fire
     -30 sit ups
     -27 penguins
     -24 weighted crunches (10# / 0#)
     -21 weighted mason twists (10# / 0#)
     -18 air crunches
     -15 left and right side crunches
     -12 sit ups
     -9 weighted crunches (10# / 0#)
     -7 weighted mason twists (10# / 0#)
     -3 left and right side crunches
     -1 min. plank series

-Metcon: 1 round not timed
     - 10 push ups
     - 20 air squats
     - 50 crunches
     - 15 burpees
     - 10 Diamond push ups
     - 25 burpees
     - 50 walking lunges
     - 25 sit ups
     - 20 double unders
     - 1 min. Handstand hold
     - 2:30 min. Wall sit
     - 1 min Plank w/ weight

WOD - What Have I Done

Tuesday, February 19, 2013

-Run:
     - 1 mile

-Form
     - burgener warm up

-Strength: 4 of 10 paces farmer carry

-Cardio:
     - 1 hr basketball

WOD - B-Ball

Monday, February 18, 2013

-Strength: 10 of 8 b-bench (increase 10#)

-Dip comp.
      - 70 to 100 dips each

-Cardio: 40min to 1hr basketball

-Metcon: 5 rounds, not timed
     - 2 HSPU
     - 20 push ups
     - 10 towel pull ups

-Core:
     - 3 marine (20) w/ 10# - 5# - 0#

***Video to be posted***

WOD - Not actually a workout

Friday, February 15, 2013

Basketball before break.  Just for kicks.  Keep it up everyone.

WOD - Out of the Darkness

Thursday, February 14, 2013

-Warm up: 3 rounds not timed
     - 5 push ups
     - 5 pull ups
     - stretch for 30 seconds

-Strength: 5 of 10 cleans

-Metcon: 4 RFT
     - 20 diamond push ups / 25 normal push ups
     - 10 m bear crawl + 10 m crab walk
     - 5 HSPU (must touch head to ground / lowest you can possibly go)

-Core:
     - 1 marine (25)
     - 55 pengi

-Durability:
     - 2 min. box breathing

WOD - Kickstart

Wednesday, February 13, 2013

-Run: 3 rounds not timed
     - 50 m sprint
     - 10 push ups

-Strength: 3 rounds not timed
     - 10 b-bench
     - 5 ring dips / normal dips

-Metcon: 4RFT
     - 8 pull ups
     - 12 sit ups
     - 16 max jumps

WOD - 101

Tuesday, February 12, 2013

 -Metcon: 2 RFT
     - 100 double unders / 250 unders
     - 50 shoulder to overhead press (push press)  (#95/65#/45#)
     - 25 toes to bar / 20 toes to bar

Should Take 15 to 20 min

-Core:
     - 50 crunches
     - 2 min plank
     - 40 crunches
     - 2 min plank

WOD - This Is Sparta!

Monday, February 11, 2013
-optional-

-Warm Up:
     -25 double unders
     -10 push ups
     -25 double unders
     -10 chest press (45#/25#)

-Metcon: 6 RFT (hopefully)
     -50 air squats
     -10 box jumps (36")
     -10 push ups
     -5 HSPU

-Core:
     -50 mason twists (10#/0#)
     -50 penguins

WOD - Team Time

Friday, February 8, 2013

-Strength: 5 of 10 weighted walking lunges

-Metcon: 3 RFTT (team time)
     - 30 push ups
     - 5 pull ups
     - 10 burpees
     - 1 Marine (5)

Team Time - 13:37

***If you have any thoughts on the workout feel free to comment.***

WOD - Darker

Thursday, February 7, 2013

-optional-

-Strength: 5-4-3-2-2-1
     - weighted pull ups
     - weighted dips

-Metcon: 4 RFPT
     - 4 pistol squats / 8 air squats
     - 4 man makers
     - 4 muscle ups / 8 pull ups
     - 4 HSPU (head touches ground / 2-4 in pad or no rep)
*If you don't get under 20 min ---> penalty = 10 burpees*

Rob W. and Calen B. - 16:06
Gabrielle and Nate J. -16:59

-Core:
     - 15 back extensions (w/ 10# / 0#)
     - 1 marine (16)
     - 34 sit ups

WOD - Fives

Wednesday, February 6, 2013

-Strength: 5 of 5 OHS

-Metcon: 5 RFT

      - 5 resistance bench  

      - 5 push ups

      - 5 dips

      - 5 pull ups

      - 5 HSPU

Calen B. - 9:04
Adam W. - 12:33
Jonathan H. - 13:23
Murphy 13:30
Josh B. - 16:06
Dane R. - 16:06
Allie T. - 17:50
Brea W. - 19:15
Sophie R. - 16:00 (replaced dips with knees to elbows)
Lucas F. - completed
Chandler W. - completed roughly 10-12min

-Core:

     - 5 Min plank

     - 1 Marine (5)

WOD - I donno

Tuesday, February 5, 2013

-optional-

-Warm up: 2 rounds not timed

       - 20 air squats

       - 2 pistol squats (1 per leg)

-Metcon: 4 rounds not timed

      - 4 lat pull ups

      - 10 double unders

      - 10 over head / normal walking weighted lunges

-Core: 2 rounds not timed

     - 4 min plank

     - 10 toes to bar

-Metcon: 4 rounds not timed
     - 5 b-bench 80% body weight
     - 5 man makers

WOD - Hurricane

Monday, February 4, 2013

Jump Rope Sizing! We just got 10 new high speed cable ropes so we're gonna size them to fit us.
Use this chart to know your length CHART

Warm-Up:
     - 20 air squats
     - 30 double unders/60 unders

Aerocon (aerobic conditioning): 2 RFT
     - 20 pushups / 20 pushups 
     - 10 diamond pushups / 10 diamond pushups
     - 20 pushups / 20 pushups
     - 10 wide pushups / 10 pullups
     - 20 pushups / --------
     - 10 pullups / --------

Core:
     - 30 crunches
     - 20 left crunches
     - 20 flutters (double count)
     - 20 right crunches
     - 30 crunches