WOD - 13.4 w/ Deadlifts

Monday, April 1, 2013 Red Day 

Complete as many reps as possible in 10 minutes following the rep scheme below:

     - 3 dead lift @ 135#/85#
     - 3 toes to bar

     - 6 dead lift @ 135#/85#
     - 6 toes to bar

     - 9 dead lift @ 135#/85#
     - 9 toes to bar

     - 12 dead lift @ 135#/85#
     - 12 toes to bar

     - 15 dead lift @ 135#/85#
     - 15 toes to bar

     - 18 dead lift @ 135#/85#
     - 18 toes to bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOD - Wake Up Call

Friday, March 29, 2013 White Day

-Strength: 3 of 10 b-bench

-Metcon: 4 RFPT

     - 10 pull ups

     - 10 high pull 65# / 45#

     - 5 HSPU

     - 15 push ups

Penalty --->  for every 4 min. of your ending time = 50 flutters

Rob and Calen - 18:59

WOD - Elizabeth

Thursday, March 27 2013 Red Day 

-Metcon: 21-15-9
     - cleans @ 115# / 65# / 45#
     - ring dips

WOD - Shooting for 40

Wednesday, March  26, 2013 White day

Each minute on the minute for 30-40 minutes
     - 5 box jumps
     - 5 burpees

Before completing this WOD, time how long a single round takes you and adjust the WOD accordingly. This being a never before done on the minute WOD means that it's unknown how long the rounds with take and whether things need to be changed in one way or another.

WOD - 10,000 Pounds of Glory

Tuesday, March 26, 2013 Red Day

-Strength: 10,000 Pounds of Glory
      - 10 of 2 dead lift (200#/100#)     4000#/2000#
      - 2 of 10 bench press (135#/95#) 2700#/1900#
      - 5 of 5 power clean (135#/95#)   3375#/2375#

                                              Total - 10,075#/6275#

WOD - Chealsea

Monday, March 25, 2013 White Day

-Metcon: "Chealsea" Each minute on the minute for 30 minutes
     - 5 Pull-ups
     - 10 Push-ups
     - 15 Squats

Josh - 27 rounds
Calen - 24 rounds
Rob - 23 rounds

-Strength: b-bench burn out
     - 85# max
     - 75# max
     - 65# max
     - 55# max
     - 45# max

WOD - Decisions

Friday, March 22, 2013 Red Day

-Strength: clean jerk 5 of 6

-Metcon: 5 RFT / 3 RFT / 2 RFT "Barbara"
     - 20 pull ups
     - 30 push ups
     - 40 sit ups
     - 50 air squats
3 min rest in between rounds

5 RFT:		3 RFT:		2 RFT:
Coach White - 46:31		Calen - 20:50		Sophie - 20:00
Schiffgen - 46:31		Gage - 21:13		Brea - 21:00
		Rob - 21:36		Will - 16:12
		Lucas - 24:15

OR

-Various basketball competitions

WOD - Release

Thursday, March 21, 2013 White Day

-Pull ups:

     - 10 - 10 - 10 - 11

-B-bench:

     - 5 of 8

-Metcon: 4 RFT

     - 2 turkish get ups (per arm)

     - 5 ring dips

     - 7 pull ups

Calen B. - 6:38
Rob W. - 9:28

-Wide pull ups:

     - 10 - 5 - 4

-Sit ups circuit: 1 min. break btw. sets

     - 38 - 45 - 38 - 38 - 63

WOD - Good luck coach

Wednesday, March  20, 2013 Red Day

-Strength: 6 of 4 b-bench

-Metcon: 1 RFT
    - 90 sit ups
    - 80 air squats
    - 70 double unders
    - 60 sec plank
    - 50 pushups
    - 40 walking lunges
    - 30 burpees
    - 20 dips
    - 10 pull ups  

WOD - Tenacious Tuesday Terror

Tuesday, March 19, 2013 White Day

-2 Rounds: not timed
     - 6 power cleans (135#/75#)
     - 6 strict pull ups

-2 Rounds: not timed
     - 6 power cleans (105#/65#)
     - 12 kipping pull ups

-2 Rounds: not timed
     - 6 power cleans (95#/55#)
     - 24 jumping pull ups

-2 Rounds: not timed
     - 50 push ups
     - 10 L-sit pull ups
Punishment for dropping = 20 sit ups

Basketball Friday

Friday, February 15, 2013 Red Day

Today is a day of basketball and fun! Looking for a good turn out to make some teams and get some full court play going! Bring water and correct shoes if you have them; avoid extremely narrow shoes if possible.  Invite friends as well, it should be some fun stuff.  Although this is meant to be for pure enjoyment, it is also replacing a WOD we would normally do, therefore we expect you to go at it hard. There will be consequences for the losing team (sit ups, push ups, etc.).  See ya there!

WOD - Abdominator

Thursday, March 14, 2013 White Day

-Metcon: 1 RFT
     - 10 - 8 - 6 - 4 -2 thrusters 95#/65#
     - 50 - 40 - 30 - 20 - 1 double unders
Perform 10x thrusters, then 50x double unders, 8x thrusters, 40x double unders, etc.

Calen B. - 9:38

-Metcon: 3 RFT
     - 5 muscle ups
     - dragon walk length of gym
     - 10 towel pull ups

Calen B. - 14:18
Rob W. - 15:45

-Core:
     - 2 marine (20) w/ 5# - 0#
     - 80 flutters

WOD - Burpee Pull Up Joy

Wednesday, March 13, 2013 Red Day

-Strength: 3 of 14 b-bench

-2 rounds:
     - With a continuously running clock, perform burpee pull ups every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 burpee pull ups in your tenth minute – If you only get to 9 and that minute runs out, you start back at one for your second round.

WOD - Full Draw

Tuesday, March 12, 2013 White Day

-Strength: deadlift 10 of 2 reps @ 84% 1 RM

-Metcon: 20-16-12-8, not timed
     - toe jumps
     - HSPU divided by 4
     - Archer pull ups divided by 2
     - thigh clap push ups

-Run: 4x 300m 50-55 sec (4 min rest)

WOD - Zeus

Monday, March 11, 2013 Red Day

-Metcon: 3 RFT
     - 30 wall ball shots
     - 30 SDHP (65# / 45#)
     - 30 Box jump 24"
     - 30 Push press (65# / 45#)
     - 100 m sprint
     - 30 Push-ups
     - 20 air squat

WOD - Kalsu

Friday, March 8, 2013 (White day)

1 RFT
      - 100 thrusters
      - 5 burpees on the minute every minute, at 50 go to 2 minutes
Notes: start with burpees

Calen B. - 10:46
Rob W. - 12:03

-Strength: 3 of 15 b-bench

-Form: practice muscle ups

-Run: main street stairs
      - 6 loops
Rotate 15# weight vest

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

-Run:
     4x 800m (2 mile pace / 6 min per)
     4x 400m (1 mile pace / 4 min per)
     4x 200m (800m pace / 2:30 sec per)

-Run: main street stairs
      - 6 loops
Rotate 15# weight vest

WOD - Weigh Yo-self

Thursday, March 7, 2013 (Red day)

-Strength: 4 rounds, not timed
     - 6x b-bench body weight
     - 6x weighted push ups (15% body weight / normal push ups)

-Metcon: AMRAP 15 min
    - 10 push ups
    - 7 burpees
    - 10 air squats
    - 7 walking lunges (double count)
    - 25 sit ups

WOD - Scarf

Wednesday, March 6, 2013 (White day) 

Strength:  6 of 2 deadlift 

-Metcon: 10 RFT

     - 10 pull ups

     - 10 squats

     - 10 toes to bar

     - 10 ring dips / normal dips

     - 10 clapping push ups

Calen B. - 30:20
Rob W. - 36:59

-Run:
     - 6x 200m sprints btw 30-35 sec. w/ 2 min. rest

WOD - God of War

Tuesday, March 5, 2013 (Red day) 

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

Calen B. - 97
Rob W. - 95

-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

-Strength: 3 of 5 weighted CHAIN dips

WOD - Suit up

Monday, March 4, 2013 (White day)

- Strength: 5 of 5 power cleans

-Metcon: 4 / 3 RFT

     - 40 push ups

     - 50 situps

     - 60 squats

     - 1 mile / 400 m run

Notes : If you have a vest, use it. (25#/30#)

Calen B. - 33:30 (30#) (400m) 3 rounds
Ian A. - 33:30 (25#) (400m) 3 rounds
Rob W. - 33:20 (round 1: 25#, round 2-3: weighted sit ups) (400m) 3 rounds finished 4 round later.
Will R. - 32:42 (no weight) (400m) 4 rounds
Josh B. - 1:14:20 (30#) (miles) 4 rounds