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