WOD Blog

Tuesday - 9.1.15

A)
C: EMOM x 24 - 8 sets
Min 1: 5 Deadlift - choose own weight
Min 2: 10 Pull ups + 40 Double Unders
Min 3: 10 Burpees + 10 KBS 53/35

F/N: EMOM x 24 - 8 sets
Min 1: 5 Deadlift - choose own weight
Min 2: 5-10 Pull ups + 20-40 Double Unders (singles)
Min 3: 5-10 Burpees + 5-10 RKBS

B)
C: 20 RM
Back Squat

F: 5 RFT
10 HRPU
15 Abmat SU

N: 3-5 RFT
7 HRPU
10 Abmat SU

C)
EMOM x 9 - 5 rounds
Odd: 20/15 Calorie Assault Bike
Even: Rest

D)
3 Rounds
Banded Hamstring x 1 min/side
Vertical Post Side Stretch x 30 sec/side

Monday - 8.31.15

1) Week 4 Results
Again, the top 3 females and males for Rx and scaled all receive a point.

Scaled Females:
1 - Jeri Ann Smith - 4:43 (Blue)
2 - Jenna Wilson - 5:58 (White)
3 - Meghan Bundrick - 6:07 (Blue)

Scaled Males:
1 - Mike Garren - 4:43 (Yellow)
2 - Charles Timms - 5:03 (White)
3 - N8 Thomason - 5:04 (Green)

Rx Females:
1 - Alison Stall - 8:48 (White)
2 - Kelly Wilson - 77 (Yellow)
3 - Brooke Taylor - 76 (Gray)

Rx Males:
1 - Derek Foltz - 8:28 (Yellow)
2 - Colin Leonard - 8:30 (White)
3 - Jason Wilson - 9:32 (Yellow)

If you see any of these folks around the gym this week, please make sure to congratulate them on a great job.

Team Burpee Points
1 - Yellow - 473 = 5
2 - Blue - 465 = 4
3 - Green - 452 = 3
4 - Gray - 442 = 2
5 - White - 435 = 1

Team Support Points - top team gets 3 points, the next 2 get 2 points, and the next 2 get 1 point
1 - White - 7 = 3
2 - Gray - 6 = 2
3 - Green - 4 = 1.5
4 - Blue - 4 = 1.5
5 - Yellow - 2 = 1

Week 4 Scores/Total Points:
Yellow - 26 / 91
Green - 20.5 / 83.5
Blue - 22.5 / 83
White - 22 / 92
Gray - 21 / 86.5

Congrats to Team White who are our 2015 "C2K" Champions! 

A)
C: For Time
400m Run
5-4-3-2-1
Power Cleans 155/105
Thrusters 155/105
400m Run

Rx+: 185/135

F/N: For Time
400/200m Run
10-8-6-4-2
Power Cleans
Thrusters
400/200m Run

B)
C: EMOM x 12
Min 1-3: 1 Snatch @ 70-72.5%
Min 4-6: 1 Snatch @ 75-77.5%
Min 7-9: 1 Snatch @ 80-82.5%
Min 10-12: 1 Snatch @ 85-87.5%

F: EMOM x 12 - 6 sets
Min 1: 6-10 1 Arm DB Snatch
Min 2: 6-10 High Knee Step ups

C)
5 Rounds
ME Kipping HSPU - don't exceed 12 reps

D)
3 Rounds
Couch Stretch x 1 min/side
OH Banded Shoulder Stretch x 30 sec/side

Friday - 8.28.15

A)
C: "4th and Goal" - 10 min cap
For Time

30 Snatch 135/95
30 Clean and Jerk 135/95
30 C2B Pull ups

Rest as needed, up to an hour, then

"Hail Mary"
3 min AMRAP

OTPVC Burpees

-There is not a specified time frame between "4th and Goal," and "Hail Mary."  You can rest as much as needed between efforts, as long as you complete the second workout within 60 minutes of the first, and before the gym closes.  Therefore plan to go faster, or with less rest, if you are in one of the later heats at the noon class or the 530 class.  You must complete "4th and Goal" prior to "HM"

F: "4th and Goal" - 10 min cap
For Time

30 Snatch 75/55
30 Clean and Jerk 75/55
30 Jump Pull ups

Rest as needed, then

"Hail Mary"
3 min AMRAP

OTPVC Burpees

B)
C: For Time
20 Calorie Assault Bike
20 Box Jumps 24/20
20 Calorie Assault Bike

F: For Time
20 Calorie Assault Bike
20 Box Jumps
20 Calorie Assault Bike

C)
3 Rounds
Spider Stretch x 1 min/side
OH Banded Lunge Stretch x 30 sec/side
 

Thursday - 8.27.15

A)
C: 4 RFT
400m Run
50 Air Squats

F: 4 RFT
400m Run
30 Air Squat

N: 4 RFT
200m Run
15 Air Squats

B)
C: EMOM x 12
Min 1-3: 1 Clean and Jerk @ 70% of last week's heaviest successful lift
Min 4-6: 1 Clean and Jerk @ 75%
Min 7-9: 1 Clean and Jerk @ 80%
Min 10-12: 1 Clean and Jerk @ 85%

-keep in mind you've got 30 of these tomorrow

F/N: EMOM x 12
Min 1: 6-10 DB Hang Cleans
Min 2: 3-10 MB Ground to Shoulder

C)
3 Rounds
Pigeon/Box Pigeon x 1min/side
Box Shoulder Stretch x 30 sec

Wednesday - 8.26.15

A)
C/F/N: 4-6 Rounds
50 Double Unders
50 Yd Farmer Carry
50 Yd Sled Push - Low Push Down, High Push Back
200m Sandbag Run
Unbroken Handstand Walk or :15-:20 sec Handstand Hold

-There is no specific distance for the handstand walk, because each of you has a different skill level here.  So pick a distance that will challenge you, but that is doable.  This may be 5 ft, or it may be 150 ft.  So again, pick a distance, and hit it unbroken every time.  If you fall, start over.

B)
3 Rounds
Child's Pose x 1 min
Down Dog x 1 min
ABCs x 1 min/side

Tuesday - 8.25.15

A)
C: For Time
21-15-9
SDHP 115/75
Ring Dips

Rx+: 135/95

F/N: 4 Supersets
12 DB/KB RDL
6 Partner Assisted Hamstring Raises

-go immediately from the RDLs to the PAHRs, then rest as needed between each set

B)
C: 4 Supersets
12 DB/KB RDL - heavy
6-8 Glute Ham Raises

-go immediately from the RDLs to the GHRs, then rest as needed between each set

F: For Time
21-15-9
SDHP
Ring/Paralette Dips

N: 15-12-9
SDHP
Parallette Dips

C)
30-25-20-15-10-5-10-15-20-25-30 Calorie Row

1:1 Work to Rest

D)
3 Rounds
Banded Hamstring x 1 min/side
2-Way Post Stretch x 30 sec/way

Monday - 8.24.15

1) Week 3 Results
Again, the top 3 females and males for Rx and scaled all receive a point.

Scaled Females:
1 - Jeri Ann Smith - 202 (Blue)
2 - Suzanne Collins - 191 (Yellow)
3 - Shandi Hall - 187 (Yellow)

Scaled Females Bench Press:
1 - Nicole Bowen - 47 (Green)
2 - Tonya House - 38 (Gray)
3 - Jenna Wilson - 37 (White) 

Scaled Males:
1 - Kevin Collins - 220 (Green)
2 - Reed Kramer - 207 (Yellow)
3 - Charles Timms (White)

Scaled Males Bench Press:
1 - Jeff House - 42 (Blue)
2 - Ty Sumner - 40 (Green)
3 - Mike Garren - 39 (Yellow)

Rx Females:
1 - Alison Stall - 150 @ 10:54 (White)
2 - Brooke Taylor - 150 @ 13:34 (Gray)
3 - Haley Sanders - 150 @ 13:52 (Green)

Rx Females Bench Press:
1 - Lindsey Leonard - 26 (White)
2 - Alison Stall - 20 (White)
3 - Brooke Taylor - 16 (Gray)

Rx Males:
1 - Colin Leonard - 165 (White)
2 - Derek Foltz - 164 @ 10:45 (Yellow)
3 - David Hinnant - 164 @ 11:43 (Green)

Rx Males Bench Press:
1 - Michael Scaletta - 29 (Blue)
2 - Shawn Hanna - 23 (Gray)
3 - Brad Cooper - 21 (Gray)

If you see any of these folks around the gym this week, please make sure to congratulate them on a great job.

Team Support Points - top team gets 3 points, the next 2 get 2 points, and the next 2 get 1 point
1 - Green - 7 = 3
2 - Gray - 6 = 2
3 - White - 5 = 2
4 - Blue - 3 = 1
5 - Yellow - 2 = 1

-These numbers are low.  I know for a fact, even though I wasn't there all weekend, that the numbers for some of these teams should be higher.  Each individual should make sure they get signed in if they are at the gym working out, cheering, or judging.  Don't leave points on the table

Week 3 Scores/Total Points:
Yellow - 23 / 65
Green - 24 / 63
Blue - 21 / 60.5
White - 24 / 70
Gray - 23 / 66.5

A)
C: 3 RFT
5 S2O 185/135
10 Back Squats 185/135
Rest 1 min

Rx+: 225/155

F/N: 3 RFT
5 S2O
10 Back Squats
Rest 1 min

B)
C: EMOM x 12
Min 1-3: 1 Snatch @ 70% of last week's heaviest successful lift
Min 4-6: 1 Snatch @ 75%
Min 7-9: 1 Snatch @ 80% 
Min 10-12: 1 Snatch @ 85%

F/N: EMOM x 12 - 4 sets
Min 1: 10 Goblet Squats
Min 2: 15 RKBS
Min 3: 100m Run

C)
Bonus:
5 x 3 Front Squat w/ a 2-count pause

then

EMOM x 5
Muscle up Practice

D)
3 Rounds
Couch Stretch x 1 min/side
OH Banded Shoulder x 30 sec/side

Saturday - 8.22.15

A)
For Time
In teams of 5 complete
600m Sled Pull 5/4, Barbell Carry 45/35 and KB carry 53/35

@ the 300m mark complete

150 Barbell S2O
150 KB SDHP

-you can split up pulling the sled, carrying the items, and performing the reps any way you want

B)
15 minutes
Foam Roll, Lax Ball, and Mobilize as needed

 
 

Friday - 8.21.15

So our goal for this workout, is to run a heat every 10 minutes.  That being said, the next heat will start while the heat ahead is still going on, so we are going to need a lot of volunteer judges tomorrow.  So please, if you can, come on out and help tomorrow.

A)
These workouts are for those participating in the "C2K" competition
C: "3rd and Long"
15 min AMRAP

800m Run
50 Calorie Row
40 GHDSU
30 OH Lunges 95/65
20 Calorie Assault Bike
ME Muscle ups with whatever time is left over

Rest 2 min, then

@ the 17 minute mark
"2 Minute Warning"

2 min AMRAP
Bench Press 185/115

-yes I am aware that college football doesn't have a 2 minute warning, being an NFL guy, just let me have this one

F: C: "3rd and Long"
15 min AMRAP

800m Run
50 Calorie Row
40 Abmat SU
30 Lunges
20 Calorie Assault Bike
ME HRPU with whatever time is left over

Rest 2 min, then

@ the 17 minute mark
"2 Minute Warning"

2 min AMRAP
ench Press 95/55

B)
For those not participating in the "C2K" Competition
C: For Time
800m Run
50 HRPU
40 Abmat SU
30 OH Lunges 95/65
30 Ring Rows
40 Abmat sU
50 HRPU
800m Run

Rest 5 min, then

3xME  DB Floor Press

F: For Time
400m Run
50 HRPU
40 ABmat SU
200m Run
30 Lunges
30 Ring Rows
200m Run
40 Abmat SU
50 HRPU
400m Run

Rest 5 min, then

3xME DB Floor Press

C)
3 Rounds
Spider Stretch x 1 min/side
Sink Mobilization x 30-45 sec

Thursday - 8.20.15

A)
C: 10 RFT
4 Burpees
8 Wall Balls 30/20
20 Double Unders
Rest 1 min

-these rounds should be sprints, if at any point a round takes longer than a minute, stop the round and rest

F/N: Every 90 seconds for 12 minutes - 8 sets
20 Dynamic Step ups - 10 each leg
10 Renegade Rows - 5 each arm

B)
C: Every 90 seconds for 12 minutes - 8 sets
1 Clean and Jerk - climbing, work up to a heavy, but not maximal single

F/N: 10 RFT
4 Burpees
8 Wall Balls
20 Double Unders - 20 singles
Rest 1 min

-these rounds should be sprints, if at any point a round takes longer than a minute, stop the round and rest

C)
3 Rounds
Pigeon x 1 min/side
Box shoulder stretch x 30 sec

Wednesday - 8.19.15

A)
C: Not For Time, but at a good clip
500m Ski Erg
50 Weighted Hip Ext.
50 KBS 53/35
:50s Ring L-sit
100 Battleropes
300m Ski Erg
30 Weighted Hip Ext.
30 KBS 53/35
:30s Ring L-sit
100 Battleropes
100m Ski Erg
10 Weighted Hip Ext.
10 KBS 53/35
:10s Ring L-sit
100 Battleropes

F: Not for Time, but at a good clip
500m Ski Erg
50 Hip Ext.
50 RKBS
:50 Ring L-sit/Ring Hold
100 Battleropes
300m Ski Erg
30 Hip Ext.
30 RKBS
:30 Ring L-sit/Ring Hold
100 Battleropes
100m Ski Erg
10 Hip Ext.
10 RKBS
:10s Ring L-sit/Ring Hold
00 Battleropes

B)
3 Rounds
Child's Pose x 1 min
Down Dog x 1 min
ABCs x 1 min/side  

Tuesday - 8.18.15

A)
C: 5 RFT
10 Power Cleans 135/95
12 Box Jumps 24/20

F/N: Every 2 minutes for 12 minutes - 3 sets of each
Set 1: 8 RDLs
Set 2: 20 Push Press

B)
C: Every 2 minutes for 12 minutes - 3 sets of each
Set 1: 8 RDLs
Set 2: 20 Unbroken Push Press

F: 5 RFT
10 Power Cleans
10 Box Jumps

N: 3 RFT
10 Deadlift + HH Clean
10 Step ups

C)
C: For Time
1x400m Run, Rest 4 min
2x300m Run, Rest 3 min
3x200m Run, Rest 2 min
4x100m Run, Rest 1 min

D)
3 Rounds
Banded Hamstring x 1 min/side
Calf Stretch x 30 sec/side
Banded Bully x 30 sec/side

Monday - 8.17.15

1) Week 2 Results
Again, the top 3 females and males for Rx and scaled all receive a point.

Scaled Females:
1 - Shandi Hall - 276 (Yellow)
2 - Jeri Ann Smith - 253 (Blue)
3 - Kara Little - 238 (Green)

Scaled Males:
1 - Charles Timms - 279 (White)
2 - Mike Garren - 272 (Yellow)
3 - David Nimmons - 232 (Yellow)

Rx Females:
1 - Alison Stall - 215 (White)
2 - Brooke Taylor - 169 (Gray)
3 - Niki Tyson - 146 (Yellow)

Rx Males:
1 - Colin Leonard - 179 (White)
2 - Brad Cooper - 171 (Gray)
3 - Seth Brendle - 170 (Green)

If you see any of these folks around the gym this week, please make sure to congratulate them on a great job.

Team Support Points - top team gets 3 points, the next 2 get 2 points, and the next 2 get 1 point
T1 - Blue - 7 = 2.5
T1 - Gray - 7 = 2.5
3 - White - 6 = 2
4 - Green - 4 = 1
5 - Yellow - 3 = 1

Week 2 Scores/Total Points:
Yellow - 21 / 42
Green - 19 / 39
Blue - 19.5 / 38.5
White - 22 / 46
Gray - 21.5 / 43.5

A)
C: "Amanda?"
For Time

15-12-9
Squat Snatch 95/65
Bar Muscle ups

Rx+: 115/75

F: For Time
15-12-9
Power Snatch
Pull ups

N: For Time
12-9-6
High Hang Snatch
Jump Pull up

B)
C: Every 90 seconds for 12 minutes - 8 sets
1 Snatch - climbing, work up to a heavy, but not maximal single with perfect form

F/N: Every 90 seconds for 12 minutes - 4 sets of each
Set 1: 5 Back Squats
Set 2: 30-60 Mountain Climbers

C)
C: On your own time
3x10 Back Squat @ 60%

then

3xME T2B

D)
3 Rounds
Couch Stretch x 1 min/side
OH Banded Stretch x 30 sec/side

Saturday - 8.15.15

A)
25 min AMRAP - in teams of 3
200m Run
ME Slamballs
ME Ring Rows

-while 1 teammate runs the other 2 teammates will perform as many reps as possible at their station.  Rotate stations when the runner returns

B)
10-15 minutes
Foam Roll, Lax Ball, and Mobility
 

Friday - 8.14.15

1) Quick note on scoring for team "fan/support" points for this weekend and for the rest of the competition.  The team that brings in the most people at one time will receive 3 points, the next 2 teams will receive 2 points, and the last 2 teams will receive 1 point.  Make sure to sign in under your team to get credit for everyone being there.

2) We will again be attempting to run a minimum of 4 person heats.  If we have enough volunteer judges, we can run bigger heats, as this will be a fairly contained workout.

A)
C: "2nd and Short"
6 min AMRAP
3 Thrusters 155/105
35 Double Unders
6 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
...and so on

F/N: "2nd and Short"
6 min AMRAP

3 Thrusters 75/55
35 Single Unders
6 Thrusters
35 Single Unders
9 Thrusters
35 Single Unders
...and so on

B)
C/F: Take 10 minutes to work up to a 1RM Thruster

then

C/F/N: "First to Fifty"
For Time
50 Calorie Assault Bike

C)
C/F: Every 3 minutes for 9 minutes - 3 sets
400m Run
10 Slamballs 50/30

N: Every 3 minutes for 9 minutes - 3 sets
200m Run
10 Slamballs

D)
3 Rounds
Spider Stretch x 1 min/side
2 way Calf Stretch x 30 sec/side/movement

Thursday - 8.13.15

A)
C: EMOM x 15 - 5 sets
Min 1: 8 Back Rack High Knee Barbell Step ups - use 35-40% of your BS 1 RM
Min 2: 8 Strict T2B
Min 3: 4-8 Strict Chest to Ring Pull ups

F/N: EMOM x 15 - 5 sets
Min 1: 8 Barbell/DB High Knee Step ups
Min 2: 4-8 Strict T2B
Min 3: 4-8 DB Lateral Raises

B)
C: For Time
50 Power Cleans 135/95

-at the top of every minute, including the first, complete 5 lateral OTB burpees

Rx+: 165/110

F: For Time
50 Power Cleans

-at the top of every minute, including the first, complete burpees

N: For Time
25 Deadlift + HH Clean

-at the top of every minute, including the first, complete 3 burpees

C)
3 Rounds
Pigeon x 1 min/side
Box Shoulder Stretch x 30 sec

Wednesday - 8.12.15

A)
C: For Time
5-4-3-2-1 Rope Ascent
20-16-12-8-4 GHDSU

F: EMOM x 12
Odd: 100m Run
Even: 5-10 Shoot Throughs or :20-30 s L-Sit

B)
C: 5 Rounds
5 High Hang Power Shrugs - go heavy, and use lifting straps if you got them
1 Shuttle Run - 5-10-15-20 yards

F: 5 Rounds
20-30 Lateral Skiers
4-8 Hoglines - go seated for an extra challenge
10-15 Hip Ext.

C)
C: Iron Scap Protocol

D)
3 Rounds
Child's Pose x 1 min
ABCs x 1 min/side

 

Tuesday - 8.11.15

1)
Quick note, I screwed up my math last night, and the yellow team actually has 21 points, not 20.  This week's workout will be posted on the whiteboard tomorrow afternoon.
 
A)
C: Every 2 minutes for 10 minutes - 5 sets
5 Jerks - climbing, out of the rack

then

10 minutes to establish
20 RM Deadlift

F: 20 min AMRAP
250m Row
8 Pull ups
15 Abmat SU

N: 15 min AMRAP
250m Row
8 Jump Pull ups
12 Abmat SU

B)
C: For Time
600m Row
10 Muscle ups
400m Row
7 Muscle ups
200m Row
4 Muscle ups 

F: For Time
15-10-5-10-15
Deadlift 185/125
Ring Dip or HRPU

N: For Time
12-8-4-8-12
Deadlift
HRPU

C)
3 Rounds
Banded Hamstring x 1 min/side
Vertical Post Side Stretch x 30 sec/side

Monday - 8.10.15

1) So the first weekend of the "Countdown to Kickoff" (C2K) competition is over, and here are the results.
Again, the top 3 females and males for Rx and scaled all receive a point. However, we had several ties, so we'll be dishing out a few extra points this week.

Scaled Females:
1 - Shandi Hall - 229 (Yellow)
T2 - Hannah Krug 225 (Gray)
T2 - Meghan Bundrick 225 (Blue)

Scaled Males:
1 - John Roberts - 255 (White)
2 - Charles Timms - 246 (White)
3 - Reed Kramer - 238 (Yellow)

Rx Females:
1 - Alison Stall - 247 (White)
2 - Brooke Taylor - 197 (Gray)
T3 - Amber Zachary - 189 (White)
T3 - Lia Schendel - 189 (Blue)

Rx Males:
1 - Derek Foltz - 233 (Yellow)
2 - Colin Leonard - 226 (White)
T3 - Brad Cooper - 221 (Gray)
T3 - David Hinnant - 221 (Green)

Team Support Points
T1 - Gray - 9
T1 - Green - 9
T3 - White - 8
T3 - Yellow - 8
5 - Blue - 5

-This category was a little confusing for people (our fault), so we are only going to award 2 points for the top 2, and 1 for the next 2. However, in weeks to come, more points will be available, so organize your team and try to do your best to get as many teammates in the gym at the same time, working out or supporting each other.

Week 1 Standings:
Yellow - 21
Green - 20
Blue - 19
White - 24
Gray - 22

Nice job in week 1, and the workout for week 2 will be on the board sometime on Tuesday.

A)
C: This is a transition week for us as we just completed our olympic technique work.

Every 2 minutes for 10 minutes - 5 sets
3 OHS with a 2 count pause in the hole - climbing and out of the rack

then

EMOM x 5
2-4 Strict + 2-4 Kipping HSPU

F: EMOM x 15
Minute 1: 3-8 OHS - out of the rack
Minute 2: 3-8 HSPU
Minute 3: 30 sec Pillar

N: EMOM x 12
Minute 1: 5-8 OHS
Minute 2: 5-10 HRPU
Minute 3: 30 sec Pillar or 60 sec Rest

B)
C: 3 RFT
6 Snatches 135/95
12 KBS 70/53
200m Run

F: 3 RFT
6 Snatches
12 RKBS
200m Run

N: 3 RFT
6 High Hang Snatch
12 RKBS
200m Run

C)
3 Rounds
Couch Stretch x 1 min/side
OH Banded Shoulder x 30 sec/side