Workout for Thursday, 31 December

No formal WODs until we return on Tuesday, 5 Jan.

See you on Tuesday!

Workout for Wednesday, 30 December

WOD: Squat 5x5. Max is leading.

See you at 0600.

Workout for Tuesday, 29 December

See you in the gymnasium at 0600 for a Tumultuous Tabata.

We'll execute 5 or 6 or 7 exercises using the Tabata approach. Best score wins. Exercises will be revealed in the AM.

Hope your Christmas diet was better than mine!!!

Update: Tabata Pushups; 45# Push Press; BB Court Key Shuttle; Situps; Air Squats; and Walking Lunges. Scores from this morning are here.

Christmas WOD

12 Movements of Christmas... for time.

Run - 2.5 miles
Pullups - 25 reps
35# KB Swing - 25 reps
65# Snatch (full squat) - 25 reps
KTE - 25 reps
65# FS - 25 reps
45# OHS - 25 reps
45# Squat Clean - 25 reps
Situps (abmat) - 25 reps
20# Wall Ball - 25 reps
35# KB OHWL - 25 steps
45# Bar Turkish Get Ups - 25 reps

Workout for Wednesday, 23 December

Pre-Christmas 96 Team WOD. Will reveal details in the AM. Plan for an indoor WOD.

See you at 0600.

Workout for Tuesday, 22 December

Dress for an outside WOD!!!

20# wall-ball, 30 reps
400m run
x4 rounds

See you at 0600. Meet in the gym for the warmup!

Workout for Monday, 21 December

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

See you at 0600.

Workout for Friday, 19 December

Sorry for not posting last night. Sick in bed by 1930. Ryan will be there this morning to lead.

Ryan - develop Team WOD and execute.

Update:

Individual effort -
10,9,8,7,6,5,4,3,2,1
1.5 pood KB Swing
1/2 court lunge
full court sprint in between each set of swings

Workout for Thursday, 17 December

Rest Day. See you on Friday.

Workout for Wednesday, 16 December

Neither Ryan nor I will be there in the AM.

WOD:

500m row
25# DB Push Press, 25 reps or 65# Bar Push Press, 2o reps
Burpees, 15 reps
x 4 rounds

Workout for Tuesday, 15 December

WOD:

Deadlift 1-1-1-1-1-1-1 reps

See you in the gym at 0600.

Workout for Monday, 14 December

WOD:

4 X 800m repeats. We'll run the 400m course twice for each repeat. Rest in between efforts.

Meet inside.

See you at 0600.

Workout for Friday, 11 December

Late post tonight...

We'll be executing a team WOD. Details to be revealed in the AM. Plan on staying inside.

See you at 0600.

Update:

30 min AMRAP (Buddy Pair)
Burpee Longjump, 1 BB court
65# SDLHP, 30 reps
65# Ground to Overhead, 30 reps
65# FS, 30 reps

Workout for Thursday, 10 December

Rest Day. Team WOD on Friday. See you then.

Workout for Wednesday, 9 December

WOD: Plan on working outside.

Complete three rounds for time of:
Run 800m
155# Power Cleans, 21 reps

See you at 0600.

Update

Weather did not cooperate... Stayed inside and executed:

Walking Lunge length of basketball court
40 Situps with abmat
x 5 rounds

Workout for Tuesday, 8 December

WOD: "Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

See you at 0600.

Workout for Monday, 7 December

Neither Ryan nor I will be there in the AM. Senior man leads the warmup and yells, "3, 2, 1... Go!"

WOD:

400m run
50 AS
x 4 rounds

WOD begins at 0600.

Workout for Friday, 4 December

Team WOD tomorrow morning. Weather forecast looks good. Plan on being outside.

See you at 0600.

Update:

Buddy Pair Workout
20# Wall Ball at boxes, 40 reps/team
Run to Pullup Bars
Pullups, 40 reps/team
Run back to boxes
53# KB Swing, 40 reps/team
Run back to Pullup Bars
Toes to Bar, 40 reps/team
Run back to boxes

x 3 rounds!

Workout for Thursday, 3 December

Because of the short week, we'll be working out Thursday and Friday. Plan on working inside tomorrow.

WOD:

21-15-9
185# DL
Burpees
Walking Lunge

See you at 0600.

Workout for Wednesday, 2 December

Dress appropriately. We'll be outside.

WOD: Grace

135#, ground to overhead, 30 reps for time.

See you at 0600.