June 13, 2014

WU: 4 min cap

5 rounds

7 burpees, 7 high knees, 7 buttkickers, 7 situps

SC: Power Snatch 28 min

10 min to find 1RM

18 min

2x4 85%

3x6 70%

3x10 60%

MC: 15 min cap

Lunge 200m

2 rounds

50 push press (45/35)

50 doubleunders

June 10, 2014

WU: 3 min

10 Tuck Jumps, 10 Soldier Kicks, 10 side lunges, 10 inchworms, 10 Pass throughs

SC: Deadlift 28 min

10 min to find 1RM

18 min

2x3 @ 85%

3x5 @ 75%

2x10 @ 60%

MC:  17 min

EMOM 

5 kb swings (53/35)

5 rounds 

15 box jumps

10 pullups

June 6, 2014

WU: 5 min

2 rounds

50 Jumping jacks

20 Soldier kicks

10 Squats

SC: 29 min cap

10x10 Back Squats

65% 1RM

MC:

12 min AMRAP

Card workout!

June 5, 2014

WU: 5 min

10 Pass throughs

10 side lunges

10 inchworms

SC: 18 min cap

Snatch 65% 5 reps

70% 5 Reps

75% 4 Reps

80% 4 Reps

85% 3 Reps

3 Rep Max

Snatch Pull

90% 2x3

95% 2x2

MC:

15 min

5 rounds

Sprint 200 m

10 HSPU

10 min AMRAP

10 steps in handstand

10 jumping squats

June 3rd, 2014

WU: 4 min

3 Rounds
20 DB Unders, 20 Pass Throughs

SC: 20 min cap

Power Clean
70% 5 reps
80% 4 reps
3 Rep Max

Power Jerk
60% 5 reps
70% 4 Reps
3 Rep Max

Push Press
70% 5 reps
80% 4 reps
3 Rep Max

MC: 17 min cap

3 rounds

(53#/35#)
10 Kb Pistols
15 SDHP
20 Front Squats

2 rounds

30 Slams
20 PushUps

June 2, 2014

WU: 3 min cap

20 squats

15 jumping jacks

10 soldier kicks

5 tuck jumps

SC: 15 min cap

Clean 3x5 85% 1RM

Power Clean

3x6 85% 1RM

Clean Pull 3x4 110% 1RM

MC: 32 min cap

Morrison
50-40-30-20-10x reps
Wall ball shots (20#)
Box jump (24 inch)
KB swings (53#)

May 30, 2014

WU: 4 min cap

AMRAP

10 Scissor jumps

5 pushups

SC: 12 min cap

4 rounds

10 Strict KB presses (53/35)

10 Pistols (53/35)

10 HSPU

MC: 24 min cap

Geiger
For time

400m Farmers walk (45/25) plates
100x Wall ball (20/15)
400m Farmers walk
100x Push press (45/35)
400m Farmers walk
100x Sit-ups
400m Farmers walk

May 29, 2014

WU: 6 min

2 rounds

100 Double unders for time

SC: 23 min cap

8 Rounds

6 Snatch

3 Power Snatch

2 Over head squat

(115/95)

MC: 15 min Tabata

5 Rounds

Squats

Pushups

Lunges

Situps

Push Press (45/35)

May 28, 2014

WU: 6 min

4 rounds

As many reps as possible in 1 min; 30 sec rest in between rounds

KB swings (53/35)

SC: 30 min cap

Back Squat

Get to 1 @ 1RM

2 @ 90% 1RM

3 @ 85% 1RM

4 @ 80% 1RM

5 @ 75% 1RM

6 @ 70% 1RM

7 @ 65% 1RM

8 @ 60% 1RM

2 min rest between rounds

MC:

8 min AMRAP

3x Power Clean & jerk (185#)
10x Ball slams (20/15#)

May 27, 2014

WarmUp: 9 min cap

3 Rounds

400 m run

25 DB Unders

StrengthCon: 11 min cap

EMOM

7 Push Press (115/85)

Cant drop bar

MetCon: 

Everyone loves burpees

25 Min AMRAP

5 Burpee Pullups

5 Burpee Box Jumps

5 burpee slams

5 Burpee Wall balls

May 23, 2014

Warmup : 4 AMRAP minute cap

30 Pass throughs

20 Squats

10 Soldier Kicks

SC:15 min

EMOM 

3 AMR. KB Swings (53/35)

5 Deadlifts (80% 1RM)

MC: 20 min

10 min cap

8 rounds for max reps

20 seconds Hang power clean (115/85)
Rest 10 seconds
20 seconds Push press (115/85)
Rest 10 seconds

10 Min. Death by Squats

-Start at 7 reps
-must be in wallsit after reps are completed

May 22, 2014

WU: 6 min

4 rounds

10 side lunges

10 inchworms

10 sumo squats

SC: 14 min cap

 Snatch

3x3x3x3x3x3x3

Hang Snatch

2x2x2x2x2x2x2

85% 1RM

MC: 19 min cap

100-10

Double Unders (descend by 10)

10-1

Toes 2 Bar (descend by 1)

You are doing 100 Double unders then 10 Toes 2 Bar, 90 DU, 9 T2B, etc.

May 21, 2014

WU: 100 KB Swings (53#/35#)

SC: 12 min cap

3x5 Back Squat

3x5 Front Squat

80% 1RM

MC: 27 Min cap

7 rounds
15x Push press (75#/55#)
15x Sumo deadlift high-pull (75#/55#)
5x Pull-up, strict

May 20, 2014

WU: 20 min cap

Run 1 mile for time

SC: 20 min cap

Weighted pullups (53/35)

8x6

Weighted Pistols

(53/35)

10x6

MC: 5 min cap

5 Rounds

1 min each round

As many reps as possible of Slams (20/15)

May 19, 2014

WU: 5 min cap

5 rounds

10 Pass throughs

10 squats

10 inchworms

SC: 7 min

5 sec. weighted pushups (45/35)

5x5

MC: 29 minutes

For time
100x Sit-ups
90x Squats
80x KB swings (53#/35#)
70x Double-unders
60x Walking lunges
50x Wall ball (20#/14#)
40x Deadlift (185#/135#)
30x Burpees
20x Push press (95#/65#)
10x Knees to elbows

*Only one barbell will be used throughout by each athlete. Athlete must change their own weights. Set the bar up wisely!

May 16, 2014

Warm Up:  10 min

5 Rounds

20 Soldier Kicks,

10 lunges,

20 pass throughs

10 soldier kicks

20 Double Unders

StrenthCon: 10 min

12-2 Bent over row

Down by 2’s

@75% 1RM  

MetCon: 20 minute cap

6 rounds

400 m Sprints

2 min rest between each round

Mobility: Runners leg and hip extension 

May 15, 2014

Warm Up: 6 min cap

 20 Side lunges, 10 Pushups, 20 Squats, 10 Pushups, 20 Situps

SC: 15 min cap

2x reps
Deadlifts

(225#/155#)

8-7-6-5-4-3-2-1
Thrusters (75#/45#)

MC:  19  min cap

3 rounds
10x Shoulder to overhead (135#/95#)
20x Bar hops
10x Hang power clean
20x Bar hops
10x RDLs
20x Bar Hop
5x Muscle-up

May 14, 2014

Warmup - 5 minute AMRAP

10 Pass Throughs, 10 Empty Bar Push Presses, 10 Air Squats


Strengthcon - 25 minute cap

7x5 Strict Pullups
5x5 Handstand Push Ups



Metcon -

5 Rounds

20 Slams
10 Inverted Burpees
60 Double Unders

May 13, 2014

Warm Up 5 minute AMRAP

10 OH Squats
20 Jumping Jacks
10 Scissor Jumps



Strengthcon - 18 minute cap

8x8 Front Squats at 70% of 1RM



Metcon - 20 minute AMRAP

5 Toes 2 Bar
10 Burpees
15 Wall Balls
20 Box Jumps

May 12, 2014

Strengthcon - 18 minute cap

30-24-18-12-6-3

Sit ups with slam ball (20/15)
Weighted Push Ups (45/25)

Metcon - Grace
30 Clean and Jerks for time (135#/95#)


We are going back to our regular class times this week! Thanks to everyone for your understanding and patience during this past week.

May 8, 2014

Warm Up: 6 Minute AMRAP

20 Mountain Climbers
10 V Ups
20 Wall Taps
10 Soldier Kicks

StrengthCon: 18 Minutes

Squat Snatch 4 x 3 at 75% 1RM
Snatch Balance 4 x 5 85% 1RM

MetCon:

4 Rounds
10 Tire Flips
15 Incline Push Ups
400m Run

May 7, 2014

Warm Up: 8 Minutes

Try to reach 200 reps in any combination of:

Sit Ups and Double Unders

StrengthCon: 13 Minutes

5-5-4-4-3-2-1 of Push Press

The goal is to add weight to the bar every single set

Take no more than 60 seconds rest in between sets.

MetCon: 22 Minute Cap

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

American KB Swings (53/35)
Burpee Pullups
Russian Twists w/ KB (53/35)

May 6, 2014

Warm Up: 8 minutes
10 Air Squats
10 Sit Ups
10 Push Ups
200M Run

StrengthCon: 18 Minutes

Establish a new 1RM Squat Clean

MetCon: 17 Minute Ascending Ladder by 2's of:

Deadlift (50% of last weeks 1RM)
Reverse Lunges with slamball overhead (20/15)

May 5, 2014

Warmup - 5 minutes
5 Inchworms, 5 Broad Jumps, 5 Pass Throughs


Strengthcon - 20 minute cap

3x6 Muscle Ups

Metcon - 21 minute AMRAP
12 toes to bar
10 Pull ups
8 Wall balls
6 Clap push ups

May 2, 2014

WarmUp: 5 Minute Time Cap

2 Rounds

50 Jumping Jacks, 25 Lunges, 50 Jumping Jacks, 25 Squats

StrenghtCon: 18 Minute Time Cap

Back Squat 3x8 55% 1RM
Back Squat 3x6 65 %1RM
Back Squat 3x4 75%1RM

MetCon:

 6 Minute Time Cap

As many reps as possible in 2 Minutes of:

Turkish Get Ups (53/35)
SitUp's W/ Medicine Ball Throws (20/15)
Side V-Ups with KB in air (35/20) (Minute on each side)


15 Minute AMRAP

10 Pistols
8 WallClimbs
6 Inverted Burpees

May 1, 2014

Warmup: 6 minutes

5 PVC Pass Throughs, 6 Soldier Kicks, 7 OH Squats

Strengthcon - 12 minute cap

Take 3 minutes using boxes and plates to find your max box jump height.

3x8 box jumps at max height


Metcon - 22 minute AMRAP

10 Power Snatches (95#/65#)
400m run
10 Slams


Cash Out : 3 Rope Climbs

April 30, 2014

Warm Up: 5 minute AMRAP

 5 Burpees, 10 Inchworms, 5 Burpees, 10 Squats

StrengthCon: 19 Minutes

Front Squat 10x10 (55% 1RM)

MetCon:

9 Minute Time Cap

6 Rounds

10 SDHP (95/65)
5 Situps with Slam Ball over head (20/15)

8 Minute AMRAP

25 Double Unders
10 Over Head Squats (45/35)

April 29, 2014

Warm Up: 7 Minute AMRAP

6 Pass Throughs
12 Russian Twists (BW)
18 Mountain Climbers
12 High Knees
6 Butt Kickers

StrengthCon: Push Press

10 Minutes As Many Reps as Possible at 50% of your 1RM

MetCon: 27 Minute Cap

50-40-30-20-10 of:

Russian KB Swings (53/35)
Box Jumps (24/20)
Pushups

April 28, 2014

Warm Up: 6 Minute AMRAP

5 Air Squats
5 Push Ups
10 Lunges
10 Wall Taps


StrengthCon: 20 Minutes

Take the first 10-12 minutes to find your 1RM for your deadlift

With the remaining time perform

3x6 @ 60% of that new 1RM

Please consult your workout journals to give you a better idea of where you should be working up to!


MetCon: 18 Minute Cap

7 Rounds of:

10 Pullups
7 Burpees
15 Sit Ups

Friday April 25th

Warm Up: 8 Min/ 4 Rounds

10 Russian KB Swings
5  Wall Balls
10 Hollow Rocks



StrengthCon: 13 Minutes

Handstand Push Up Work

If you can do HSPUs then you will perform 6 sets of 5 with 60 seconds rest in between sets.

If you cannot do HSPUs yet then you will do 6 sets of 5 negatives.

If you have not gotten into a handstand yet....you're getting into one TODAY!

MetCon: 21 Minutes Cap

3 Different Workouts; Must be completed in order.

7 Minute AMRAP 

12 Sit Ups, 6 Supermen, 3 Wall Climbs

7 Minute Ascending Ladder by 2's of:

KB Cleans (53/35) & Slams (20/15)

7 Minute AMRAP

200M Run
5 Bent Over Rows (75/55)

If you would like to order a new custom workout journal please make sure you do so in the next week! The sign up sheet is by the door!

April 24, 2014

WU: 5 Min

100 Double Unders

15 Burpees

SC: 27 Min Cap

 Squat Snatch 5x5 70%1RM

2 min Find 1RM

Power Snatch 5x5 85% 1RM

2 min Find 1RM

Snatch Pull

5x5 110% 1RM

MC: 10 minutes

Every minute on the minute for max rounds
1x Thruster (95#/65#)
5x Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.

April 22, 2014

WarmUp: 5 min

50 O.H Squats

50 Sit Ups

StrengthCon: 15 Minute cap

5x8 Weighted push ups

5x10 Strict Pullups

Mc: 25 minute cap

AMRAP in 3 minutes of:

3x Power clean (155#)
6x Push-ups
9x Squats

Repeat for 6 rounds, rest 1 minute between rounds

April 21, 2014

Warm Up: 6 Minutes

3 Rounds

1 Minute Slams (20/15)

1 Minute Jumping Jacks

Strenghtcon :15 Min cap

EMOM

6 Weighted Lunges

Metcon: 17 min cap

Burpee tuck-jumps     30-25-20-15-10-5x reps
KB swings (53#/35#) 20-25-30-35-40-45x reps

April 17, 2014

WarmUp: 4 Minutes

2 Rounds:

20 Soldier Kicks, 15 Knee Hugs, 10 Inchworms, 5 Pass Throughs

StrengthCon: 11 Min. time cap

3x10 Weighted Situps (53/35)
3x10Weighted Russian Twist (53/35)
3x10 Weighted V-ups (53/35)

MetCon: 29 min time cap

3 Rounds

10 Snatch Grip Deadlift (95/65)
10 Thrusters (95/65)
10 Pistols

Then

6 Rounds

5 Single Leg Burpees
5 Front Lunges (95/65)
5 Single Arm KB Swings (53/35)

April 16, 2015

Warmup - 6 minute AMRAP
15 OH Squats
15 Side Lunges
30 Double Unders



Strengthcon - 25 minute cap

6x5 Front Squats (75% 1RM)
6x5 Squat Cleans (75% 1RM)
6x5 Clean Pulls (125% Squat Clean 1RM)


Metcon 12 minute AMRAP

5 Wall Climbs
9 Wall Balls
8 HSPU

Cash out 30 Pull Ups for time

April 15, 2014

Warmup: 5 minute AMRAP
10 Soldier Kicks
5 Inchworms
10 PVC OH Squats

Strengthcon : 14 minute cap

5-5-4-4-3-3-2-2-1
Sotts Press (45/35)

Metcon : 24 minute cap

5 Rounds

5 Strict Press (115/85)
10 Burpees
15 SDHP
20 Situps
25 Deadlifts

April 14, 2014

WarmUp: 5 min. time cap

100 DB Unders
20 sec rest
50 DB Unders
20 sec rest
25 DB Unders

StrengthCon: 10 min. time cap

4x5 Bent Over Row (80%1RM)


For Time: 27 min. time cap

10x Pistols
20x Box jumps
30x Toes 2 Bar
40x Push-ups
50x Pull ups
40x Push-ups
30x Toes 2 Bar
20x Box jumps
10x Pistols

April 11, 2014

Warmup - 5 minute AMRAP

50 Double Unders
10 Inchworms
10 PVC Pass Throughs

SC-14 min

5x10 Back Squat (50%)

MC- 22 time cap

Franco

For time

10x Thrusters (135/95)
10x Power cleans 
10x Push press
10x Deadlifts 
10x KB swings (53#)
10x Weighted lunges (45/35)
10x Burpees
10x Sit-ups
10x Double unders
10x Thrusters

In Memory of Sgt. Franco Aguilar, April 28, 1974 - April 29, 2010


HAPPY BIRTHDAY HANNAH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

April 10, 2014

WU-

Broken Burpees

Max rounds in 7 minutes
7x Sprawls
7x Push Ups
7x Squat jumps

SC- 20 Minute

5x5 Butterfly Pullups

5x5  Muscle Ups

5x5  Ring Dips

MC- 16 minute Time cap

2 Rounds- w/ kb (53/35)

30 R. KB Swings

30 Russian Twist

30 Sumo Squats

30 Presses

With

EMOM

3 wallballs

3 slams

April 9, 2014

WU- 4 minutes 4 Rounds 30 sec High knees 30 sec jumping jacks SC- 15 min time cap 5 Rounds 6 SDHP (115/85) 3 Power Snatch (115/85 MC- 23 minute time cap Buy In- 10 Wallclimbs 3 rounds 10 Burpee Pullups 20 Box Jumps (24/20) 30 Double Unders Cash Out- 3 Rope Climbs

April 7, 2014

Warm up : 4 minute cap
50 squats, 40 jumping jacks, 30 pushups, 20 lunges, 10 pass throughs


Strengthcon : 20 minute cap

Bent Over Rows

7 Reps at 30% of max, 40%, 50%, 60%, 70%, 80%, 90%, and then 1RM


Metcon: 17 minute AMRAP

5 Toes 2 Bar
6 Single Leg Box Jumps
7 Situps


10 minutes of death by clap push ups

April 4, 2014

Warm Up: 3 Rounds/ 5 Min Cap

20 Spider Man Steps
10 Side Lunges
15 Wall Taps

StrengthCon: 14 Minutes

Front Rack Lunges 5 sets of 10 Reps
Strict 1 arm KB Presses 5 sets of 10 Reps


MetCon: 23 Minutes

75- Sit Ups
75-Box Jumps
50-2-For-1 Wall Balls (Two squats for every one toss)
50-Hand Release Push Ups
25- Jumping Lunges
25- One Arm KB Snatches (53/35)
15- Burpees
15- Knees- To- Elbow

This one is completely up to you guys! You can break this up however you choose, you don't even have to finish one before going on to the next.

April 3, 2014

Warmup - 6 minutes
5 Inchworms
5 Reverse Lunges
5 Slow Motion Pass Throughs

Strengthcon - 12 minute cap

Clean and Jerk (80% max)
5-5-3-3-2-2-1


Metcon - 22 minute AMRAP

3 Chest to Bar Pullups
6 Deadlifts (60% 1rm)
9 Ball Slams (20/15)

Are you struggling to recover after your WODs? Make sure you are taking some type of post workout recovery drink. If you currently are not buy a Progenex Recovery from the office, it's just $3 and will help immensely with recovering from a tough WOD.

If you do buy one let us know what you think. We would like to put in a bigger order for you guys, we just want to know what you would like first!

Don't forget that on Monday's and Wednesday's we have expanded our schedule to include a 12pm WOD for you guys. As well as an Olympic lifting class and boot camps! Please help spread the word!

April 2, 2014

Warmup :  7 minute cap
3 Rounds

50 Double Unders
10 Sit Ups
5 Burpees

Strengthcon - 20 minutes


Bent Over Rows (135/115)
American KB Swings (53/35)

Go up by 3's each round (3,6,9,12...) until time expires




Metcon 15 minute cap

10-9-8-7-6-5-4-3-2-1

HSPU
Inverted Burpees

April 1, 2014

Warmup - 6 minute AMRAP

6 sit ups

, 7 OH Lunges, 8 Soldier Kicks




Strengthcon  - 15 minute cap

5x6 Bear Complex

Metcon -  23 minute cap
5 Rounds

5 Burpee Box Jumps (24/20)
10 Turkish Get Ups (53/35)
15 Toes to Bar
20 Pull Ups






Don't forget about our expanded hours starting this Wednesday! We will be staying open all day on Monday and Wednesday, with a bootcamp class at 7am and 10 am, and olympic lifting class at 11am and 2pm, and an extra WOD at 12pm! For more info, talk to one of the coaches!