Friday, 31 January
Every minute on the minute for 20 minutes5 toes to bar / 5 pullups (alternate Even / Odd minutes)
10 pushups
But we all made the 20 rounds! (minus a few reps here or there)
Grabski, Creekmore, Bender, Qureishi, Conrad, Pichardo
Friday, January 31, 2014
20140131
5 toes to bar / 5 pullups (alternate Even / Odd minutes)
10 pushups
But we all made the 20 rounds! (minus a few reps here or there)
Grabski, Creekmore, Bender, Qureishi, Conrad, Pichardo
20140130
Thursday, 30 January 2014
Teams of 2:5 Rounds:
1 person runs 2 laps / 2nd teammate does 10 burpees & 20 situps
Teamate# 2 runs 2 laps / 1st teammate does 10 burpees & 20 situps
Only 2 teams in a dead heat!
All tied up at 15:35
Pichardo and Clarke
Hart and Bender
Wednesday, January 29, 2014
20140129
Wednesday, 29 January 2014
Proceed through the sequence below completing as many reps as possible in 12 minutes of: 20 Cleans 95lb/55
20 box jump overs 24/20"
20 Cleans 115/65
20 box jump overs 24/20"
20 Cleans 135/75
20 box jump overs 24/20"
As many cleans as possible at 185/85
Score = total reps.
Hart - 123 (not sure if this was right)
Grabski - 120 (got the weights changed, no time for a rep!)
Clarke - 105
Phillips - 95
Pichardo - 101
Tuesday, January 28, 2014
20140128
Tuesday, 28 January 2014
Running Tabata:4 x 90 second rounds;
30 seconds of work; run a lap; rest is whatever is left
Pushups
Situps
Squats
|
|
Pushups
|
Situps
|
Squats
|
|
Clarke
|
99
|
74
|
76
|
|
Pichardo
|
92
|
74
|
78
|
|
Bender
|
93
|
68
|
78
|
|
Cummings
|
85
|
71
|
91
|
|
Hart
|
70
|
99
|
112
|
Monday, January 27, 2014
20140127
Monday,
27 January 2014
1000M
Row or 800M Run
40
Thrusters @75lbs20 Pullups
40 Kettlebell Swings
1000M Row or 800M Run
We welcome Cummings back into the group!
James 15:40
Velez
|
16:40
|
Thomas
|
24:20
|
|
Hart
|
18:00
|
Clarke
|
22:36
|
|
Pichardo
|
18:13
|
Cummings
|
23:06
|
|
Grabski
|
18:41
|
Glover
|
25:05
|
|
Phillips
|
21:33
|
Week of 27 - 31 January
Monday,
27 January 2014
1000M
Row or 800M Run 40 Thrusters @75lbs
20 Pullups
40 Kettbell Swings
1000M Row or 800M Run
Tuesday, 28 January 2014
Running
Tabata:4 x 90 second rounds;
30 seconds of work; run a lap; rest is whatever is left
Pushups
Situps
Squats
Wednesday,
29 January 2014
Proceed
through the sequence below completing as many reps as possible in 12 minutes
of: 20 Cleans 100lb/66
20 box jump overs 24/20"
20 Cleans 135/88
20 box jump overs 24/20"
20 Cleans 165/110
20 box jump overs 24/20"
As many cleans as possible at 200/135
Score = total reps.
Thursday,
30 January 2014
Teams
of 2:5 Rounds:
1 person runs 2 laps / 2nd teammate does 15 burpees & 20 situps
Teamate# 2 runs 2 laps / 1st teammate does 15 burpees & 20 situps
Friday,
31 January
Every
minute on the minute for 20 minutes5 toes to bar / 5 pullups (alternate Even odd minutes)
10 pushups
10 kettebell swings
Friday, January 24, 2014
20140124
"Cindy XXX"
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Total reps for this would be 600.
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Total reps for this would be 600.
|
Name
|
Reps
|
|
Bender
|
270
|
|
Mike D
|
447
|
|
MAJ Q
|
345
|
|
Grabski
|
473
|
|
Phillips
|
405
|
|
Pichardo
|
427
|
|
James
|
468
|
Thursday, January 23, 2014
20140123
5 rounds:
5 Power cleans 95/135/185
10 GHD Sit-ups
500M Row / .25 mile run
5 Power cleans 95/135/185
10 GHD Sit-ups
500M Row / .25 mile run
|
Name
|
Time
|
|
Velez
|
18:00
|
|
Hart
|
20:00
|
|
Clarke
|
20:41
|
|
Penafiel
|
24:40
|
|
James
|
26:30
|
|
Phillips
|
26:41
|
|
Thomas
|
27:00
|
|
Grabski
|
27:23
|
|
Glover
|
29:15
|
|
Mike D
|
23:01
|
|
Bender
|
Started Late no time
|
Wednesday, January 22, 2014
20140122
3 rounds
800M Run
25 Kettlebell Swings
25 HR Pushups
800M Run
25 Kettlebell Swings
25 HR Pushups
|
Name
|
Time
|
|
Hart
|
15:20
|
|
Velez
|
15:25
|
|
James
|
18:21
|
|
Phillips
|
19:53
|
|
Penafiel
|
19:20
|
|
Thomas
|
20:49
|
|
Pichardo
|
20:08
|
|
Clarke
|
21:45
|
Tuesday, January 21, 2014
Week of 21-24 Jan
Tuesday:
“Sweaty Balls”
TEAM WORKOUT (teams of 2)
You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
25 Kettlebell Swings
25 HR Pushups
10 GHD Sit-ups
500M Row / .25 mile run
"Cindy XXX"
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
“Sweaty Balls”
TEAM WORKOUT (teams of 2)
You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
Wednesday:
3 rounds
800M Run25 Kettlebell Swings
25 HR Pushups
Thursday:
5 rounds:
5 Power cleans 95/135/18510 GHD Sit-ups
500M Row / .25 mile run
Friday:
"Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
20140121
TEAM WORKOUT (teams of 2)
You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
|
Team
|
Time
|
|
Hart / Velez
|
21:00
|
|
James / Grabski
|
25:50
|
|
Pichardo / Clarke
|
26:15
|
|
Phillips / Penafiel
|
27:15
|
Saturday, January 18, 2014
Stronglifts 5x5 app
February we will be trying a more structured routine with heavy weights M-W-F and cardio T-TH. We will be following a 5x5 routine and these apps will help you keep track of your progress. Please help us do this, it will be impossible for us to track this for everyone.
Apple Users:
https://itunes.apple.com/us/app/stronglifts/id488580022?mt=8
Android Users:
https://play.google.com/store/apps/details?id=com.stronglifts.app
If you are neither one, I can shoot you and excel spreadsheet.
If you have any questions put them in the comments, I'll do my best to answer them.
Apple Users:
https://itunes.apple.com/us/app/stronglifts/id488580022?mt=8
Android Users:
https://play.google.com/store/apps/details?id=com.stronglifts.app
If you are neither one, I can shoot you and excel spreadsheet.
If you have any questions put them in the comments, I'll do my best to answer them.
Wednesday, January 15, 2014
20140115
95-105-115 for lighter guys and 115-125-135 for heavier guys
9 power clean & jerk
800 meter run
6 power clean & jerk
800 meter run
3 power clean & jerk
800 meter run
Finish with:
3 min AMRAP Toes to bar
Rest 3 min
3 min AMRAP Sit-ups
9 power clean & jerk
800 meter run
6 power clean & jerk
800 meter run
3 power clean & jerk
800 meter run
Finish with:
3 min AMRAP Toes to bar
Rest 3 min
3 min AMRAP Sit-ups
|
Name
|
WOD Time
|
AMRAP Toes to Bar
|
AMRAP Sit-ups
|
|
Penafiel
|
16:45
|
27
|
70
|
|
Hart
|
17:11
|
37
|
130
|
|
MAJ Q
|
18:40
|
27
|
61
|
|
Grabski
|
18:44 (Gandolf'd the C&J)
|
35
|
68
|
|
James
|
14:48
|
35
|
100
|
|
Velez
|
14:48
|
37
|
107
|
|
Pichardo
|
15:00
|
30
|
67
|
|
Creekmore
|
14:53
|
32
|
82
|
|
Mike D
|
15:50
|
39
|
102
|
|
Glover
|
21:00
|
20
|
70
|
|
Clarke
|
20:34
|
13
|
75
|
|
Bender
|
16:00
|
31
|
69
|
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