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