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WOD Thurs 7/31/14

7/31/2014

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Strength:  Back Squats

WOD:  
400 m Run
30 Clean & Jerk 135/95#
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WOD Wed 7/30/14

7/30/2014

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Strength:  Death by Pull ups

WOD: "Fight Gone  Bad!"
Three rounds of:
 
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jumps 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)

***Compare to 5/1/14; 1/30/14; 11/21/13;  8/29/13; 11/29/12

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.   Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]



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Tues WOD 7/29/14

7/29/2014

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Strength/ Skill:  Shoulder to OH

WOD:  5 Rounds
10 Deadlift 225/155#
15 Lateral Bar Burpees


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WOD Mon 7/28/14

7/28/2014

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WOD: For Time: 
200 m Run
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 25/15#
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 35/25#
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 45/35#
10 Push ups
20 Air Squats
30 Sit ups


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WOD Fri 7/25/14

7/25/2014

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Chipper Friday
300 m Run
20 Burpees
30 Pull ups
40 Box Jumps 24/16#
50 Wall Balls 20/16#
40 Box Dips
30 Deadlifts 135/95#
20 Double Unders
300 m Run


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WOD Thur 7/24/14

7/24/2014

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TABATA ABS:
Plank Hold
Hollow Hold

Ese's B-Day WOD
9 min AMRAP
7 HSPU
24 MB Twist
14 Back Squats
-2 min rest-
9 min AMRAP
7 HSPU
24 MB Twist
14 Back Squats
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WOD Wednesday 7/23/14

7/23/2014

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ENDURANCE WOD:
3 Rounds
1 Min MAX KBS #53/35
1 Min MAX Burpees
1 Min MAX Sit-Ups
1 Min Rest 

Strength WOD:
5 Snatches EMOM 5 Min
-1 Min Rest-
4 Snatches EMOM 4 Min
-1 Min Rest-
3 Snatches EMOM 3 Min

** Weight Increase Each Round **

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WOD Tuesday 7/22/14

7/22/2014

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ENDURANCE:
5 Min MAX Double Unders

WOD:
400 M Run
3 Rounds
10 Push Press #95/65
10 Front Squats 
10 Floor Wipers
400 M Run
3 Rounds
10 Push Press
10 Front Squats
10 Floor Wipers
400 M Run

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WOD Monday 7/21/14

7/21/2014

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STRENGTH:
Back Squats

WOD:
21 SDHP #95/65
9   Hang Cleans #95/65
15 SDHP
15 Hang Cleans
9   SDHP
21 Hang Cleans

** Every 3 Min 10 Hand Release Push Ups **

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Sat WOD 7/19/14

7/19/2014

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Get your weekend started right!!

Doors open at 9 am, WOD starts at 9:30 am!! 

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WOD Fri 7/18/14

7/18/2014

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Strength: Back Squats

WOD:  20 min AMRAP
15 Toes to Bar
15 Push ups
15 KB Swings 53/35#
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WOD Thursday 7/17/14

7/17/2014

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WOD:
300 M Run
30 Deadlifts #225/155
300 M Run
30 Hang Cleans #135/95
300 M Run
30 Shoulder to OH #115/75
300 M Run


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WOD Wed 7/16/14

7/16/2014

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ENDURANCE:  Shuttle Sprints

WOD: 21 - 15 - 9
Curtis P's 95/65#
Burpees
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WOD Tues 7/14/14

7/14/2014

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Strength:  100 Sit-ups, TABATA style

WOD: Ladder
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Balls 20/16
Box Jumps 24/20'
KB SDHP 53/35#

***Compare to 1/24/14
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WOD Mon 7/14/14

7/14/2014

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We are in our new location starting Monday morning!  
1116 1st Street E.  Right next door to the Humble Family Skate center.

WOD: 'Cindy'
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

**Compare to 3/18/14; 2/5/14; 5/13/13; 11/14/12; 9/19/12
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WOD 7/11/14

7/10/2014

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WOD: 
4 Rounds
400 m Run
10 Tire Flips
20 OH Lunges 25/15#
30 Trucker Squats 25/15#

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WOD Thurs 7/10/14

7/10/2014

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Strength: Deadlift

WOD:   4 Rounds
15 Thrusters 95/65#
20 V-ups
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WOD Wed 7/9/14

7/9/2014

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Strength: Push Press

WOD:  10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Power Clean 135/95# 
Renegade Rows 35/25#
Box Dips
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WOD Tuesday 7/8/14

7/7/2014

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WOD:
"GHOST"
6 Rounds
1 Min Max Calorie Row
1 Min Max Burpees
1 Min Max Double Unders
1 Min Rest

Post WOD:
" Goat Work "



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WOD Mon 7/7/14

7/7/2014

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Strength:  Hang Cleans

WOD:  15 min AMRAP
200 m Run
15 Back Squats115/75#
10 Box Jumps 24/20
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