"Death by Power Clean"
135/115
1 PC 1st minute
2 PC 2nd minute
Keep adding one PC every minute until you can't complete reps in one minute.
Good job everyone, alot of coaching and motivating today. Most of us exceeded our expecatations.
Qureishi 55
Brooks 36
Josh 36
Creekmore 54
Bender 55
Lunasin 36
Clarke 45
Princeton 45
James 76
If I messed up your scores please let me know in the comments.
Mike (Doing his thing in the squat rack)
Tuesday, April 29, 2014
Monday, April 28, 2014
Week of 28 April - 2 May
28 April 2014
"Jackie"
1000M Row
50 Thrusters (45lb bar)
35 Pull-ups
29 April 2014
"Death by Power Clean"
1 Power Clean 1st Minute
2 Power Cleans 2nd minute
Add one Power Clean every minute until you cant complete reps in one minute
30 April 2014
Outdoor Circuit
25 minutes of:
Sled Pulls
Tire Flips
Burpees
Hill Runs
and a few more surprise exercises
1 May 2014
Running Tabata:
4 x 90 second rounds;
30 seconds of work; run a lap; rest is whatever is left
Pushups
Situps
Squats
SDLHP (using Kettlebells)
2 May 2014
TBD
"Jackie"
1000M Row
50 Thrusters (45lb bar)
35 Pull-ups
29 April 2014
"Death by Power Clean"
1 Power Clean 1st Minute
2 Power Cleans 2nd minute
Add one Power Clean every minute until you cant complete reps in one minute
30 April 2014
Outdoor Circuit
25 minutes of:
Sled Pulls
Tire Flips
Burpees
Hill Runs
and a few more surprise exercises
1 May 2014
Running Tabata:
4 x 90 second rounds;
30 seconds of work; run a lap; rest is whatever is left
Pushups
Situps
Squats
SDLHP (using Kettlebells)
2 May 2014
TBD
Friday, April 25, 2014
20140423
Team WOD (Teams of 2)
50-40-30-20-10
WallBalls/Situps
25-20-15-10-5
Box Jumps/Pushups
You can do the exercises in any order you chose but you must work from the top down.
|
Team
|
Time
|
|
Thomas/Josh
|
11:11
|
|
Hart /James
|
12:05
|
|
Creek/Jones
|
15:40
|
|
Mike/Brooks
|
12:30
|
|
Bender/Phillips
|
16:00??? Confusion on the count
|
|
James/Mike
|
10:13 (Yes we did it twice)
|
|
Velez (team of one)
|
11:02
|
Tuesday, April 22, 2014
23-25 April
Sorry for posting this late.
23 April 2014
Team WOD (Teams of 2)
50-40-30-20-10
WallBalls/Situps
25-20-15-10-5
Box Jumps/Pushups
You can do the exercises in any order you chose but you must work from the top down.
24 April
5x5 Squats
Jackie
1000M Row
50 Thrusters @45lbs
35 Pull-ups
If weather is nice we may change this to an outdoor circuit with Kettle bells, tire flips, sled pulls and a some short hill sprints.
25 April
Team Relay Run (Teams of Two)
4-5 Miles
Ten push-ups and Sit-ups every mile
23 April 2014
Team WOD (Teams of 2)
50-40-30-20-10
WallBalls/Situps
25-20-15-10-5
Box Jumps/Pushups
You can do the exercises in any order you chose but you must work from the top down.
24 April
5x5 Squats
Jackie
1000M Row
50 Thrusters @45lbs
35 Pull-ups
If weather is nice we may change this to an outdoor circuit with Kettle bells, tire flips, sled pulls and a some short hill sprints.
25 April
Team Relay Run (Teams of Two)
4-5 Miles
Ten push-ups and Sit-ups every mile
Thursday, April 17, 2014
20140417
"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 Med Ball Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
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 Med Ball Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
Team 20140417
|
Time (AVG: 23:23)
|
James / Creekmore
|
21:25
|
Mike D / Penafiel
|
22:40
|
Clarke / Grabski
|
27:10
|
Brooks / Bender
|
23:40
|
Phillips / Josh
|
22:00
|
Princeton
|
Completed!
|
Just to show how we are progressing as a group:
Team 20140121
|
Time(AVG25:05)
|
Hart / Velez
|
21:00
|
James / Grabski
|
25:50
|
Pichardo / Clarke
|
26:15
|
Phillips / Penafiel
|
27:15
|
Team 20131218
|
Time(AVG:27:55)
|
Creekmore and Phillips
|
24:43
|
Clarke and Bender
|
27:52
|
James (Team of one)
|
31:12
|
Team 20131119
|
Time(AVG:24:45)
|
James / Creekmore
|
22:55
|
Mike D / Glover
|
23:15
|
Brundidge / Pichardo
|
24:06
|
Brooks / Qureishi
|
26:10
|
Grabski / Thomas
|
25:40
|
Clarke / Penafiel
|
26:25
|
Wednesday, April 16, 2014
20140416
"Big Helen"
1200M Run (7 laps)
63 Kettlebell Swings
36 Pullups
800 M Run (5 laps)
42 Kettlebell Swings
24 Pullups
400 M Run (2 laps)
21 Kettlebell Swings
12 Pullups
Smoker! Last time we did this was 19 Mar 2013. I improved by almost 30 seconds and came in near last today. James improved almost 2 mintues, I would guess several of you were at least a couple of minutes better also.
Mike D - 23:59
James - 25:55
Philips - 29:25
Creekmore - 29:25
Bender - 29:50
Clarke - 30:43
Pichardo - 30:05
Brooks - 31:20
Grabski - 31:55
Princeton - 39:25
1200M Run (7 laps)
63 Kettlebell Swings
36 Pullups
800 M Run (5 laps)
42 Kettlebell Swings
24 Pullups
400 M Run (2 laps)
21 Kettlebell Swings
12 Pullups
Smoker! Last time we did this was 19 Mar 2013. I improved by almost 30 seconds and came in near last today. James improved almost 2 mintues, I would guess several of you were at least a couple of minutes better also.
Mike D - 23:59
James - 25:55
Philips - 29:25
Creekmore - 29:25
Bender - 29:50
Clarke - 30:43
Pichardo - 30:05
Brooks - 31:20
Grabski - 31:55
Princeton - 39:25
Sunday, April 13, 2014
Week of 14-18 April
Monday 14 April
Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch...
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Tuesday 15 April
Off Day for IG Team suggest that everyone else make it a stretch/rest day also. 14.3 will be really hard on your legs.
Wednesday 16 April
"Big Helen"
1200M Run (7 laps)
63 Kettlebell Swings
36 Pullups
800 M Run (5 laps)
42 Kettlebell Swings
24 Pullups
400 M Run (2 laps)
21 Kettlebell Swings
12 Pullups
Thursday 17 April
"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 Med Ball Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
Friday 18 April
"The Seven"
Seven rounds for time of:
7 Handstand push-ups (SUB for this is Dumbell Press: 50lb)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Compare to 20131126
Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch...
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Tuesday 15 April
Off Day for IG Team suggest that everyone else make it a stretch/rest day also. 14.3 will be really hard on your legs.
Wednesday 16 April
"Big Helen"
1200M Run (7 laps)
63 Kettlebell Swings
36 Pullups
800 M Run (5 laps)
42 Kettlebell Swings
24 Pullups
400 M Run (2 laps)
21 Kettlebell Swings
12 Pullups
Thursday 17 April
"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 Med Ball Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps
Friday 18 April
"The Seven"
Seven rounds for time of:
7 Handstand push-ups (SUB for this is Dumbell Press: 50lb)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Compare to 20131126
Tuesday, April 8, 2014
Friday, April 4, 2014
Week of 7 -11 April
Monday, 7
April
Bench Squat ladder (About body weight)
10 bench, 1 squat
9 bench, 2 Squat
8 bench, 3 squat
Continue until 1 Bench, 10 Squat
60 callories Row
50 Toe to Bar
40 Wall balls
30 Power clean (135/95)
20 Pullups / 20 Dips
Record where you are at in 14 minutes, THEN finish the whole set!
Both partners do 10 pushups and 10 situps every mile
Bear Complex – 30 reps
1 Bear= Power clean + Front Squat + Push Press+ Back Squat
1800m row / KB hold / Rest
120 reps - KB Swing / KB hold / Rest
120 reps - Pushups / Plank / Rest
120 reps - Situps / Wall sit / rest
Bench Squat ladder (About body weight)
10 bench, 1 squat
9 bench, 2 Squat
8 bench, 3 squat
Continue until 1 Bench, 10 Squat
Tuesday, 8
April
OPEN WOD
14.460 callories Row
50 Toe to Bar
40 Wall balls
30 Power clean (135/95)
20 Pullups / 20 Dips
Record where you are at in 14 minutes, THEN finish the whole set!
Wednesday, 9
April
4 mile team
relay runBoth partners do 10 pushups and 10 situps every mile
Thursday, 10
April
(Creekmore /
Brooks )Bear Complex – 30 reps
1 Bear= Power clean + Front Squat + Push Press+ Back Squat
Friday, 11
April
3 man teams:
Worker / Active rest / Rest1800m row / KB hold / Rest
120 reps - KB Swing / KB hold / Rest
120 reps - Pushups / Plank / Rest
120 reps - Situps / Wall sit / rest
Thursday, April 3, 2014
OPEN WOD 14.5
All, great job on OPEN WOD 14.5
21-18-15-12-9-6-3
Thrusters at 95
Burpees (facing the Bar)
I had Clarke and Brooks time but now I can't find it, sorry. overall a challenging workout to say the least, pretty much a suck the entire way.
Mark G 24:56
Kris 25:18
21-18-15-12-9-6-3
Thrusters at 95
Burpees (facing the Bar)
I had Clarke and Brooks time but now I can't find it, sorry. overall a challenging workout to say the least, pretty much a suck the entire way.
Josh 23:46
James 21:15
Mike D 21;26Mark G 24:56
Kris 25:18
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