The Final Word

Thursday, June 26, 2014

The 2014 school year has ended, and with it, the end of The Oligarchy's reign. Rob Chandler Waugh, Josh Boone, and Calen Buford are moving on to college. We are no longer the presidents of the Miner Nation CrossTraining Club. All three of us have thoroughly enjoyed leading this club. Thank you to the dedicated club members who made it a great time. Great luck with your future efforts to strengthen yourself physically and mentally. Feel free to go through the archive of this website if you are in search of some awesome workouts. We leave the club in the hands of the underclassmen. If any of you choose to take the leadership position, do so with care and commitment. Reshape it to your circumstances, if necessary, but do not forget the original goal, focus, and mission of the club: to help students improve themselves mentally and physically in a fun and productive environment. Don't lose sight of this.

Farewell and good luck,

- The Oligarchy

     Rob Chandler Waugh, Josh Boone, Calen Buford

WOD - Not Wasted

Friday, May 30, 2014

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

7 Rounds: not timed
     - 30 push ups
     - 30 air squats
     - 20 leg levers

WOD - Bad Day to Die

Thursday, May 29, 2014

Strength: strict press 5 x 7

5 Rounds: not timed
     - 10 pull ups
     - 20 sit ups

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

WOD - Double the Fun

Tuesday, May 27, 2014

Strength: bench 5 x 5

10 Rounds for time:
     - 10 pull ups
     - 20 push ups

Calen B. - 29:54
Rob W. - 36:19

WOD - Consideration

Thursday, May 22, 2014

Strength: bench 5 x 5

20 Rounds: not timed
     - 10 push ups
     - 5 pull ups

WOD - I'm Back

Wednesday, May 21, 2014

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

Walking Lunges:
     - 400m

WOD - Work then Work

Tuesday, May 20, 2014

Strength: strict press 5 of 7

Push ups:
     - 5 of 20

21 - 15 - 9 reps for time:
     - pull ups
     - ring dips

Calen B. - 6:49

WOD - Arms of Tar

Monday, May 19, 2014

Strength: deadlift 4 x 30

Core:
     - 50 flutters
     - 50 bicycles
     - 50 masons
     - 25 sit ups
     - 25 scissors
     - 50 pengis
     - 2 min. plank

WOD - Forever Alone

Tuesday, May 13, 2014

Strength: strict press 5 of 8

7 Rounds: not timed
     - 10 pull ups
     - 10 KB swings (55# / 35#)
     - 20 push ups

WOD - Omar

Friday, May 9, 2014

Strength: bench 5 x 5

1 Round: not timed
     - 10 pull ups
     - 20 push ups
     - 10 pull ups
     - 15 clap push ups
     - 10 pull ups
     - 10 diamond push ups
     - 10 pull ups
     - 20 push ups
     - 10 pull ups
     - 20 wide push ups
     - 10 pull ups
     - 1 min. max push ups

WOD - Undefined

Tuesday, May 7, 2014

Strength: strict press 5 of 8

21 - 15 - 9 reps for time:

     - pull ups

     - sit ups

Calen B. - 4:30

5 RFT:

     - 10 pull ups

     - 10 ring dips

Calen B. - 6:58

WOD - Brolic Bros Republic

Monday, May 5, 2014

Murphy: 1 RFT
     - 1 mile run
     - 100 pull ups
     - 200 push ups
     - 300 air squats
     - 1 mile run

Calen B. - 56:55
Josh B. - 1 hr 15 min.
Sophie R. - 1 hr 33 min.

WOD - Ideal

Friday, May 2, 2014

Strength: power clean 5 x 5

5 RFT:
     - 8 dealift (185#/135#)
     - 10 burpees

Vertimax: 2 rounds
     - 5 x 10 jumps

WOD - Operation Recall

Thursday, May 1, 2014

Strength: weight pull ups 5 x 5

Samurai: 3 rounds, not timed
     - 20 pull ups
     - 1 min. of push ups

Calen B. - pull ups: 20, 12-4-4, 14-4-2
                 push ups: 42, 42, 38

21-15-9 reps for time:
     - HSPU
     - KB swings (55#/35#)

Calen B. - 9:40

5 RFT:
     - 15 pull ups
     - 25 push ups

Calen B. - 15:51

WOD - And Again

Wednesday, April 30, 2014

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

Walking Lunges:
     - 400m

WOD - Green

Tuesday, April 29, 2014

Strength: 6 Rounds
     - 6 strict press
     - 10 pull ups

5 Rounds: not timed
     - 30 push ups
     - 10 toes-to-bar

7 Rounds: not timed
     - 10 pull ups
     - 15 sit ups

WOD - Divided

Monday, April 28, 2014

Run:

     - 6 x 400m sprints in 1:30

     - rest 1:30

Walking Lunges:

     - 400m

WOD - How About

Saturday, April 26, 2014

Strength: bench 5 of 5

4 Rounds: not timed
     - 15 dips
     - 30 push ups
     - 25 flutters
     - 10 pull ups

WOD - Eagle Egg

Thursday, April 24, 2014

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

Core:
     - 1 marine (20)

Walking Lunges:
     - 400m

WOD - Sketch Block

Wednesday, April 23, 2014

Strength:
     - strict press 6 x 6
     - 10 pull ups

6 Rounds: not timed
     - 15 dips
     - 25 push ups

21 - 15 - 9 reps for time:
     - pull ups
     - sit ups

WOD - Murphy

Monday, April 21, 2014

1 RFT:
     - 1 mile run
     - 100 pull ups
     - 200 push ups
     - 300 air squats
     - 1 mile run

WOD - Opposite Day

Friday, April 11, 2014

Strength: clean 5 of 5

4 Rounds: with partner
     - 10 KB jerk (35# / 45#)
     - 15 wall ball shots (12#)
     - 20 med ball sit ups with partner (25#)

WOD - Old iPod

Thursday, April 10, 2014

Strength: push press 7 of 5

8 Rounds: not timed
     - 12 pull ups
     - 12 sit ups

10 Rounds: not timed
     - 20 push ups
     - 20 flutters

WOD - Run

Wednesday, April 9, 2014

Run:
     - 2 miles

WOD - New Level

Tuesday, April 8, 2014

Strength: bench 5 of 7

4 RFT:
     - 10 ring dips w/ weight vest (20#)
     - 15 KB swings (45#)
     - 10 sit ups w/ weight (25#)
     - 5 power cleans (95#)

WOD - Piranha

Monday, April 7, 2014

6 RFT:

     - 15 push ups

     - 15 sit ups

1 RFT:

     - 50 push ups

     - 50 double unders

     - 50 push ups

     - 50 double unders

Core:

     - 1 marine (20)

     - 1 min. plank series

WOD - Father Figure

Thursday, April 3, 2014

Strength: bench 5 of 7

6 Rounds: n.t.
     - 20 push ups
     - 10 pull ups

WOD - When the stars...

Wednesday, April 2, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30
     OR
     - ruck run 1.5 miles (w/ 15#)

Strength: deadlift
     - 7 - 8 - 9 - 10 - 11 - 12 reps w/ decreasing weight

WOD - SURPRISE!

Tuesday, April 1, 2014

Strength: bench 5 of 7

Pull ups: with two partners

     - 1 - 2 - 3 - 4 - ... - 10 - 11 - 12

     - 5 - 4 - 3 - 2 - 1 slow dead hang

WOD - Cave

Monday, March 31, 2014

Climb for 2 hours at The Mine!
     - blue routes
     - black routes

WOD - Break In

Thursday, March 27, 2014

Strength: bench 5 of 7

13-12-11...3-2-1 reps: not timed
     - burpee into squat jump

Push ups: 4 rounds, n.t
     - 10 normal
     - 10 wide
     - 10 archer (per arm)

WOD - Ali

Monday, March 24, 2014

Run:
     - 6 x 400m sprint in 1:30
     - rest 1:30

4 Rounds with partner: not timed
     - punching bag while partner does sit ups
     - 15 sit ups
     - run 1/3 of a 400m (one indoor lap)

Punching Bag:
     - 30 seconds rapid fire

WOD - Ta Da

Wednesday, March 19, 2014

Run:
     - 800m sprint in 3:00
     - rest 3:00
     - 400m sprint in 1:30
     - rest 1:30
     - 400m sprint in 1:30

8 Rounds: not timed
     - 20 sit ups
     - 8 HSPU
     - Walking lunges 2 lengths of one side of the indoor track

WOD - Something Fun

Monday, March 17, 2014

5 Rounds: not timed
     - 20 push ups
     - walking lunges one length of indoor track
     - 20 sit ups

Push ups: with partner (rest while they go)
     - 20 normal
     - 20 narrow
     - 20 wide
     - 20 diamond
     - 20 normal

Pyramid: 5-10-15-20-25-20-15-10-5 reps
     - push ups
     - sit ups

WOD - A Decision

Wednesday, March 12, 2014

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

4 Rounds: not timed
     - 50 air squats
     - 20 sit ups
     - 20 flutters

WOD - Migrate

Tuesday, March 11, 2014

Strength: bench 5 of 5

8 Rounds: not timed
     - 15 push ups
     - 15 sit ups
     - 30 double unders

Push ups:
     - 4 x 25

WOD - Crappy

Friday, March 7, 2014

Strength: deadlift 5 of 7

4 RFPT:
     - 10 HSPU
     - OH Lunges length of 5 racks @ 70#

WOD - Cry

Thursday, March 6, 2014

Strength: strict press 6 of 7

5 Rounds: not timed
     - 25 push ups
     - 15 sit ups
     - 10 push press @ 95#

WOD - Eight Ball

Wednesday, March 5, 2014

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

Strength: front squat 10 of 8

Pull ups: 3 Rounds, not timed
     - 8 normal
     - 8 narrow
     - 8 chin ups

WOD - Dragon Tooth

Tuesday, March 4, 2014

Strength: bench 6 of 5

5 RFT:
     - 7 push press (115# / 75#)
     - 15 ring dips
     - 15 KB swings (44# / 25#)

Core:
     - 1 marine (15)
     - 30 bicycles
     - 20 scissors
     - 2 min. plank
     - 30 leg levers

WOD - Fallen Totem

Monday, March 3, 2014

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

6 Rounds: not timed
     - 12 sit ups
     - 20 push ups

WOD - Read.

Friday, February 28, 2014

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

Strength: clean 5 of 5 w/ 10 pull ups btw sets

HSPU:
     - 5 x 5

WOD - Todo El Cuerpo

Thursday, February 27, 2014

Strength: bench 6 of 7

4 Rounds with partner: not timed
     - 25 rope slaps
     - 12 burpees

Core:
     - 30 mason twists
     - 10 sit ups
     - 30 flutters
     - 10 sit ups
     - 60 pengis
     - 10 sit ups
     - 30 scissors
     - 10 sit ups
     - 15 cherry pickers (per leg)

WOD - Jetty Island

Wednesday, February 26, 2014

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

Walking Lunges:
     - 1/3 of 400m

Core:
     - 1 marine (25)
     - 20 sit ups
     - 1 min. plank series
     - 50 pengis
     - 50 mason twists

WOD - Atmosphere

Monday, February 24, 2014

Run:

     - 1 mile

Strength: clean and jerk 5 of 5

5 Rounds: not timed

     - 20 push ups with 25# weight vest

     - 20 sit ups

WOD - Twine

Thursday, February 13, 2014

Strength: strict press 5 of 10

5 RFPT:
     - 25 push ups
     - 1:30 partner rope slaps / 45 sec single
     - 25 sit ups

WOD - Light Years Away

Tuesday, February 11, 2014

Strength: bench 6 of 6

1 RFT:
     - 20 pull ups
     - 10-20-30-40-50 wallball shots
     - 4-8-12-16-20 toes to bar
     - 20 pull ups
     - perform wallball and t2b as a couplet.

WOD - Slaughter House 5

Monday, February 10, 2014

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

7 Rounds: not timed
     - 30 sit ups
     - 10 HSPU

WOD - Swift Trouble

Wednesday, February 5, 2014

Vertimax: 5 rounds

     - 20 jumps

     - 20 flutters

Strength: deadlift 5 of 8

5 Rounds: not timed

     - 5 hang power snatch (95# / 45#)

     - 5 toes to bar

     - 5 HSPU

WOD - Luca

Monday, February 3, 2014

Run:

     - 6 x 400m sprints in 1:30

     - rest 1:30

Push ups: 5 Rounds

     - 15 normal

     - 15 narrow

     - 15 normal

     - 15 wide

WOD - Sky Ledge

Thursday, January 31, 2014

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

Strength: bench 6 of 6

WOD - Viking

Tuesday, January 28, 2014

Strength: clean and jerk 5 of 4

Pyramid: 5 - 10 - 15 - 20 - 25 - 20 - 15 - 10 - 5
     - KB swings
     - push ups
     - box jumps (24")

WOD - No Longer Dormant

Monday, January 27, 2014

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

5 Rounds: not timed
     - 5 pull ups
     - 5 burpees
     - 7 ring dips

WOD - Hero Kalsu II

Thursday, January 23, 2014

1 Round for time:
     - 100 thrusters (or 75 thrusters) @ 95# / 45#
     - Every minute on the minute perform 5 burpees (or 3 burpees)

Sophie R. - 13:50 (75 @ 45# w/ half 5 bu. & half 3 bu.)
Calen B. - 23:43 (100 @ 95# w/ 5 bu.)
Josh B. - 27:50 (100 @ 95# w/ 5 bu.)

Vertimax: 2 rounds
     - 5 x 10 jumps
     - rest 20 seconds btw sets

WOD - Stone

Wednesday, January 22, 2014

Strength: strict press 5 of 10

5 RFT:
     - 12 pull ups
     - 15 sit ups
     - 12 dips

Calen B. - 12:42

WOD - Apocalypse

Tuesday, January 21, 2014

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

Walking Lunges:
     - 400m

Strength: front squat 7 x 7

WOD - HERO Carse

January, 17, 2014 

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3

Begin each round with 10 Burpees

     - power cleans (95#)

     - double unders

     - deadlift (135#)

     - box jumps (20in)

WOD - Babylon

Thursday, January 16, 2014

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

Strength: deadlift 5 x 10

Vertimax: 2 rounds
     - 5 x 10 jumps
     - rest 10 seconds btw sets

WOD - Alaska

Wednesday, January 15, 2014

Strength: bear complex modified 5 x 4
     - power clean
     - front squat
     - back squat
     - OHS

4 RFT:
     - 15 ring dips
     - 15 toes-to-bar

WOD - Leprosy

Monday, January, 13, 2014

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

5 Rounds: not timed
     - 30 push ups
     - 15 sit ups

WOD - Hazard

Friday, January 10, 2014

Strength: walking lunges
     - 5 x length of gym

Stamina:
     - 50 KB swings (45# / 25#)
     - 50 ring dips
     - 25 HSPU

WOD - Burning in the Skies

Thursday, January 9, 2014

Strength: bench 6 of 6

Work Capacity: 4 RFPT
     - 15 pull ups
     - 10 burpee box jumps

Vertimax:
     - 5 x 20 jumps
     - rest btw sets

WOD - Happy New Year!

Wednesday, January 8, 2014

Strength: OHS 6 of 6 w/ band practice (see white board for more information and tutorial)

Work Capacity: 4 RFT
     - 25 double unders
     - 8 ring dips
     - 8 KB swings (44# / 25#)

Josh B. - 4:45
Calen B. - 4:10

WOD - Elevate

Tuesday, January 7, 2014

Strength: strict press

core: GHD sit ups

     - 4 x 10

     - chaser: 2 muscle ups

Vertimax:

     - 5 x 10 jumps

     - 35 sit ups

     - 5 x 10 jumps

WOD - Foreign Land

Monday, January 6, 2014

Strength: deadlift 5 of 5

Pull ups: 7 x 10

run:
     - 4 x 400m sprints