WODs for the Week 120213 - 120217

Monday 120213


WOD
Complete the following for time: 
21-15-9
*Burpee Box Jumps (24" / 20")
*Power Snatch (75# / 55#)
scale height on boxes and weight on snatches as needed. This is a ground-to-overhead movement so Clean and Jerk is acceptable if you do not have proper snatch form. 


Brad: 8:04 (rx'd)
Brent: 8:42 (65#, 24# box)
Kelly: 8:53 (65#, 20" box)
John: 7:24 (rx'd)

Warm Up

"The Bear Complex" x 3 (PVC, unloaded bar, 75#) Stretch 3 min between complexes

Strength

10 min work on Snatch form (PVC pipe)

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Tuesday 120214

WOD
20 HSPU (head to floor; yoga roll may be used, but no AbMat for Rx)
30 T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs (no jumping to rope; must touch ceiling)


Drew: 17:37 (35" elevated push ups, 75# thrusters, 35# swings, 75# PJ, 2 rope climbs then subs to finish)
Kelly: 17:00 (24" elevated push ups, 85# thrusters, 35# swings, 85# PJ, subs) 

Note: sub for 5 rope climbs is 15 strict pullups 
+ 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.

Warm Up
*1 Rope Ascent
*15 over / backs
*1 Rope Ascent
*15 lateral jumps
*1 Rope Ascent
* 15 Kipping Swings

*Spend 5-7 min rolling or stretching with a band prior to Strength

Strength
Work up to heavy Front Squat (1 rep work)

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Wednesday 120215

WOD

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

Brent: 75-65-75*
Ty: 75-50-49*
Brad: DNF


*extra minute added on to jumps.


You could have knocked me down with a feather when Ty walked through the door! Good to have you back. Time was my fault, I missed the mark. 
Warm Up
4 attempts at double under PR - in between attempts work at the following stations:
*Kettlebells snatches
*Pullups (no kipping)
*Band Stretch
*Row
*Ring Dips

Strength
Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3

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Thursday 120216

WOD

5 rounds of:

5 Deadlifts @ 225/150#
8 Over the Box Jumps 20″
Run 200m

*Rest 2 minutes.

Awesome to see Stephen back and pushing the pace as usual.


Stephen: 6:54 (185# DL)
Kelly: 10:15 (185# DL)
Drew: 7:40 (155# DL)
John: 6:37 (185# DL)
Warm Up
*Run 800m
*Spend remainder of 12 min rolling out

Strength
10 min Muscle Up work (work on ring rows if you do not have muscle ups)

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Friday 120217

WOD
Part 1) 8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders


Drew: 3 (8) + 3 (DU) = 6 (8)
Brent: 4 + 4 = 8
Ty: 4 (1) + 3 = 7
Kelly: 4 (2) + 1 = 5
John: 4 + 20 = 24
Adam: 3 (8) + 8 (singles) = 11 (8)
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Warm Up
*Animal Warm Up (inch worm, bear crawl, duck walk, broad jump)
*JA drills

Strength
10 min handstand work

WODs for the Week 120206 - 120210

Monday 120206:


WOD:
Back Squat 3-3-3-3-3


Getting stronger every day is our goal. Today we set out to prove that our physical strength was indeed increasing and had some great numbers across the board:


Louis: 275-315-365(1)
Brad: 315-365-435
Austin: 185-205-225(x)-210(x)-185
Ty: 225-245-256-225
John: 185-225-245-275(2)

Warm Up:
*Run 800m
*Animal Warm Up
  - Inch worms
  - Bear Crawl
  - Duck Walk
  - Broad Jump


Strength:
*Max box jump attempt
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Tuesday 120207:


WOD:
"Kelly" 5 Rounds for time of (28:15 - time to beat)


*Run 400m
*30 Box Jumps
*30 Wall Balls


Drew: 26:26 (20 per round of ea)
John (Wed am): 23:38 (rx'd - PR)

Warm Up:
*Run 100m
*10 Kipping Swings
*15 Air Squats
*20 Iron Cross / Scorpions
*1 min band work
(^ x 3)


Strength:
HSPU / Hand Stand Walk work
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Wednesday 120208:


WOD:
Run 800m x 4 - rest 90 sec between efforts (hold pace to within 0:15 of first effort)


Big group today. Big effort to match. Great job by Cody coming in to take 1st place on the leaderboard after his first WOD.


Austin: 3:05, 3:33, 3:36, 3:29
Tripp: 3:18, 3:35, 3:55, 4:18
Rory: 3:20, 3:36, 3:44, 3:33
Kelly: 3:53, 4:08, 4:10, 4:19
Cody: 3:10, 3:28, 3:21, 2:59


Rowed 1,000m as sub:


Louis: 3:56, 4:04, 4:08, 4:06
Brad: 3:45, 4:15, 4:45, 3: 36

Warm Up:
*10 min rope work (1 min on / 1 min stretch  - PVC leg swing, pass throughs, OHS, sotts press, indian sit)


Strength:
Light Push Press work - sets of 5. Do not exceed 70% of your 1RM. 
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Thursday 120209:


WOD:
Push Press 1-1-1-1-1-1-1 (7 x 1)


John: 135-155-185-196(f)-196(f)-196(pr)
Austin: 115-135-145-155(f)-155(f)-155(pr)-115-95
Louis: 155-185-196-205-216(f)-216(pr)

Warm Up:
*3 rounds of "Cindy" slowly (5 pullups, 10 pushups, 15 squats)
*5 min foam roll / band work


Strength:
10 min to work on kipping swing for pullups, t2b, or k2e
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Friday 120210:


WOD:
"Cindy" - 20 min AMRAP of:
*5 pullups
*10 pushups
*15 air squats


Personally, I was as nervous as I could remember being for a workout in a long time. Having done this now 11 times I can safely say that to achieve anywhere near a PR one must be fully prepared to put out for 20 full minutes. Both Louis and Austin hit PR's since their last Cindy in October. This was Kelly's first attempt:


Kelly: 11 rounds  (green band)
Austin: 14 rounds (rx'd)
Louis: 16 rounds + 9 reps (rx'd)
John: 21 rounds (rx'd)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Run 400m
*JA Drills
*5-10-15 burpees with 30 sec rest between


Strength:
Light hang power clean - sets of 3. Do not exceed 70% of your 1RM.
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Saturday 120211:


WOD:
descending ladder 10-9-8-7-6-5-4-3-2-1 of the following triplet:
*K2E
*Push Ups
*Gobbler Squats (1.5 pood)


This one looked fun and I really want to applaud everyone for coming when the weather and time could have easily made this a day to skip. You guys are inspiring. 


Kelly: 9:47 (knees to chest, 1 pood)
Brad: 8:43 (knees to chest, 1.75 pood)
Brent: 8:56 (knees to chest, 1.5 pood)
Tripp: 8:22 (knees to chest, 1 pood)
Chancis: 10:35 (knees to chest and jump tucks, 0.75 pood, wall pushups)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Row 500m
*5 Kipping Swings
*7 Box Jumps
*9 Samsons
(all but the row x 3)


Strength:
Light Deadlifts 3 x 5 work.

WODs for the Week 120130 - 120203

Monday 120130:

WOD: 10 minute AMRAP of:

5 Push Jerks 155/105#
20 Split Jumps 

barbell starts from the ground


Brad Harris: 5 rounds + 5 reps (159#)
BrentandJenny Harris: 6 rounds + (109#)
Tripp: 6 rounds (89#)
Drew Headings: 6 rounds + 1 rep (85#)
Goldman: 7 rounds + 18 reps (135#)
Louis: 7 rounds + 15 reps (109#)
John Prince: 10 rounds (135#)

I loved that Brent turned to me about halfway through the WOD and said, "I'm GOING to get these Jumping Lunges...". They are a nemesis to all and friend to none. Before the WOD Brad took the top spot on our board with a 1:29.9 500m row followed by Louis at a shade under 1:40 and Brent who edged Tripp out by .1 sec.

Adam Carl and I worked on strict presses this morning and I was really pleased that his left shoulder could tolerate the 5 x 3 work. Topped out at 105#.

Warm Up: 

4 stations (1/2 tabata at each - 4 cycles of each). Perform twice. 

*row 

*battle rope

*boot strappers

*samsons

Strength:
12 minutes to establish a 3rm Hang Squat Clean. 

Notes: The barbell may not touch the floor before all 3 reps are completed.

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Tuesday 120131:

WOD:
3 rounds for time of:

12 Deadlifts 275/185#
24 Box Jumps 24″

Notes: There is a 15 minute cap.


Dillon: 7:20 (185#)
Drew: 7:59 (185#)
Austin: 8:38 (245#)
Louis: 6:40 (rx'd)
John: 4:55 (205#)


This workout was all about deadlift weight. I'm really happy that Austin stepped up and decided to work with 245# rather than the 225# I asked of him. Box jumps just seemed like an annoyance that impeded work. 


Prior to the WOD Austin hit his first muscle up on the bar! Also, both he and Dillon handled the heavy kb (63#) on the turkish get up work. 

Warm Up: 

*Hooverball - 7 min. If the ball touches the ground team performs 15 air squats. 

*7 min band mobility work

Strength:
10 minute AMRAP of (alternating) Turkish Get Ups @ 24/16kg. 
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Wednesday 120203:

WOD:
4 rounds for time of:

5 Front Squats 185/120#
8 Strict Pullups
40 Double-Unders

*80 single unders will be our sub for this WOD due to higher rep box jumps yesterday


Austin: 10:24 (135#, singles)
Tripp: 13:10 (115#, singles, green band)
Brent: 13:28 (135#, singles, green band)
John: 7:28 (155#)


I find that having this kind of slow work while taxing the aerobic pathway is an interesting combination and helps you concentrate more on breathing during the slow lifts.  Personally, my legs were SHOT from the lunges and deadlifts. I broke double unders multiple times in each round which should not be the case. 

Warm Up: 
*10 Grasshoppers

*3 Body Drags

*15 Grasshoppers

*2 Body Drags

*20 Grasshoppers

*1 Body Drag

bodies cannot be picked up during drag

*7 min PVC work (pass throughs, toe snatches, sotts press, leg swings, figure 8's)


Strength: 

Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set. 
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Thursday 120202:

WOD: 10 minute AMRAP of:

12 C2B Pullups
12 Box Jumps 30/26”


Drew: 5 rounds + 6 reps
Austin: 6 rounds


After WOD - 45 pullups (pr) + handstand work

Warm Up: 
*200m front run / 200m back run (x2)

*Joint articulation


Strength: 
1a) 3X5 Clean Hi-Pulls – medium/heavy, rest 60 sec.
1b) 3X5 Tall Cleans – medium/heavy, rest 60 sec. 

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Friday 120203:

WOD: BENCHMARK FRIDAY

"Karen"

150 Wallball Shots for time

depth and height will be marked and counted


Something gets me just a little more excited on Benchmark days and today was no exception. I've not taken on "Karen" as Rx'd much but I do know that it takes lots of determination just to finish when exhaustion sets in with about 100 wallballs to go.


Goldman: 8:20 (rx'd)
Brent: 9:41 (rx'd)
Louis: 10:28 (rx'd)
Drew: 10:49 (rx'd)
John: 6:45 (rx'd) PR


I really look forward to pushing Goldman. Great attitude and a great engine. Also, it seems as if I'm beating a dead horse but Brent's hard work continues to pay off big results in the results category.


Before the WOD we maxed out on Pullups:


Louis: 22 (pr)
Goldman: 17 
Drew: 17
Brent: 3
Austin: 32
John: 45 (pr)

Warm Up:
10 min of:

*Lateral slides

*7 rope slams

*1 rope accent


Strength: 
Power Snatch work: 5 x 1 @ 45#, 5 x 1 @ 75#, 3 x 1 @ 95#, 1 x 1 @ 115, 1 x 1 @ 135#
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Saturday 120204:

WOD: 

-30 HSPU
-40 Pullups
-50 KB Swings
-60 Situps
-70 Burpees

This workout was burpees, more burpees, and some work thrown in before the burpees that no one really remembers. 


Austin: 17:45 (elevated PU, 1 pood)
Brent: DNF (sick)
Tripp: 19:51 (elevated PU, 1 pood)


Before the WOD we found our 1RM shoulder press:


Austin: 
Brent: 175#
Tripp: 140#
John: 157# (failed at 168, too big of a jump)

Warm Up:

Strength: 
1 RM Shoulder Press
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WODs for the Week 120123 - 120127

Monday 120123:

WOD: 
5 rounds for time of:

3 Power Cleans 185/120#
12 Burpees
15 Pullups


This WOD had a little bit of everything - heavy for the big guys and body weight for the lighter athletes. The key was pacing. Those that stayed with a consistent plan found the finish line quickly. I would like to extend a special mention to Brent Harris for applying a great rest/work technique and Tripp for fighting when it seemed like 5 rounds might as well have been 50. 


Scores are as follows:


Louis: 15:48 (rx'd)
Brandon: 14:48 (135#)
TY: 15:51 (135#, green band)
Brent: 13:43 (135#, black band)
Kelly: 16:02 (89#, green/black band)
Mitchell: DNF
Drew: 13:32 (65#)
Tripp: 19:10 (89#, black band)
Brad: 19:39 (scaled up to 225# for two rounds, then rx'd for the last 3, green band last 3 rounds)
John: 9:59 (rx'd for 3 rounds, dropped weight to 135# for last two)

Warm Up:
*Run 200m - rest 90 sec between efforts (increase pace with each effort)

*Animal warm up: inch worms, bear crawl, duck walk, broad jump (x 2)
Strength:
8 min to establish CFT double under PR
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Tuesday 120124:

WOD: 
21-15-9 of:

KBS 32/24kg
HSPU (sub will be elevated pushups)
K2E


Austin: 6:33 (1 pood, elevated pu)
Brandon: 8:23 (1 pood, mix HSPU / Elevated pu)
Louis: 8:17 (1.5 pood, elevated pu - wall)
Kelly: 8:48 (.75 pood, elevated pu, knees to chest)
Dillon: 9:30 (1 pood, elevated pu)
Tanner: 6:40 (gobbler squats 55#, reg pu, jump tucks)


Grip strength and shoulder stability were tested greatly tonight. We probably need a few more heavy kb as you guys really flew through that portion without difficulty. 

Warm Up:
NEW GAME! Thunderdome 

One athlete in the center, three athletes surrounding in a circle. Center athlete must catch all med balls tossed inside of the circle in the space of 1 min. 1 man maker for each ball dropped to be performed after the minute. 

*one ball thrown at a time on the instructor's signal. Once ball is caught, athlete must roll the ball back to the thrower and prepare for the next lob.

Strength:
Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.

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Wednesday 120125:

WOD: 

21 Thrusters 115/75#
12 Wall Walks
15 Thrusters 115/75#
9 Wall Walks
9 Thrusters 115/75#
6 Wall Walks

(20 min cut time)

Mitchell: 12:20 (89#)
Brad: 13:20 (rx'd)
Brent: 13:40 (89#, started half walks finished as rx'd)
Austin: 16:34 (75#)
Drew: 16:34 (65#)
Goldman: 18:15 (115/89#)
John: 11:39 (95#)
Adam: scaled WOD - untimed


This one was unique in the movements and pacing. Brent Harris really stood out after starting off with a scaled wall walk before finishing the workout vertical with his chest touching the wall. I hope no one needs their shoulders tomorrow...

Warm Up:
*800m run

*Foam rolling

Strength:12 minutes to establish a 1rm  squat clean

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Thursday 120126:

WOD: 
Tabata Mashup of:

Ring Dips
Front Squats 135/95#
Ab-Mat Situps


Scores are lowest # of reps in a 20 second work interval per movement
Louis: 7-5-10 = 22
Kelly: 7-5-8 = 20
Drew: 4-3-12 = 19
Goldman: 4-4-6 = 14


Austin took on a scaled version of the rope climb/power clean WOD from the 2011 Games  (5 assents/5 C&J 95#, 4a/4c&j 115#, 3a/3C&J 135#, 2a/2C&J 135#, 1a/1C&J 135#) - 14:54


Great effort Austin!

Warm Up:
10-15-20 wallball shots with 0:30, 1:00 rest, respectively

Strength:
High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

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Friday 120127:

WOD: BENCHMARK FRIDAY

"Grace"

30 C&J for time - 135#


Brent: 4:12 (rx'd)
Austin: 4:55 (115#)
Louis: 3:22 (rx'd)
John: 3:07 (rx'd)


This is a first attempt for Brent and Austin. I suspect Brent will crush this when we attempt it again later in the year. Louis and I both missed our PR mark set in late October by a few seconds. That's a little surprising but I think we can chalk a little time up to a long week. I'm sure I have a 2:45 effort in me and Louis should flat out beat me at this WOD. 

Warm Up:
Hoverball - 7 min match. If the ball touches the ground the entire team performs 15 air squats.

Strength:

12 min to establish 1RM C&J

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Saturday 120128:

WOD: OPEN 11.5

AMRAP 15 min
* 5 Power Cleans 145#
* 10 Toes to Bar
* 15 Wall Ball shots (20#, 10')


*All athletes scaled toes to bar to knees to chest, although Brent basically had K2E for the first few rounds. Only sub notes will be weight if applicable. 

Brent: 6 rounds + 19 reps
Tripp: 5 rounds + 22 reps
Kelly: 5 rounds + 23 reps
Drew: 5 rounds + 23 reps


I remember this WOD being quite difficult and LONG, especially in the wall balls after about the 5 min mark. Proud of the effort and consistency today. These long, difficult workouts really build mental capacity as much as physical capacity. 

Warm Up:
Hoverball - 7 min match. If the ball touches the ground the entire team performs 15 air squats.

Strength:

7 min rope work


To a man a lot of progress was made with ropes today. Drew hit a PR at 8 starting from exactly zero a few weeks ago and Tripp is now convinced that he is not physically handicapped when it comes to jumping. On a sad note, I had to take out the gym PR set by Louis with a 101 effort. 
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WODs for the Week 120116 - 120120

Monday 120116:

WOD

75 Pullups
75 Double-Unders
75 Burpees

For time. *Must be done without partitioning of exercises

Notes: There is a strict 20 minute time limit.


There weren't many too excited about seeing burpees again, especially after 75 lateral jumps, but there they were just the same. Each movement was broken down into a 5 min AMRAP but looking at the final scores everyone could have worked straight through and I'm sure will work straight through next time. Scores:


             Pullups         Lat Jumps        Burpees (score indicates reps within 5 min)
Brad:  50 (1/2 jump)   complete       40 (had to leave a little early)
Brent: 61 (black)        complete       45
Ty:       68 (green)        complete      finished in 14:40
Tripp:  62 (jumping)   complete       
Kelly:  74 (jumping)    complete      72
Adam: complete (j)     complete      36
John: 10:58 rx'd with du. About 30 sec fighting with the rope and went about 80-85% on the rest. Most happy with how the back squats felt before the WOD.

Warm Up:

*Run 800m

*Foam roll and stretch out with remaining time (12 min total between run / stretching)

- Focus on shoulder dislocates/samsons/scorpions/iron crosses/cross leg sit

Strength
Every 30 seconds for 6 minutes:

1 Back Squat @ 85%

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Tuesday 120117:

WOD 
“The Chief”

5 rounds for total reps of:

3 minute AMRAP of…

3 Power Cleans 135/95#
6 Pushups (hand release)
9 Air Squats

*Rest 1 minute.


Austin: 16 rounds + 15 reps (rx'd)
Stephen: 22 rounds + 6 reps (rx'd)
Shane: 11 rounds + 10 reps (65#)
Drew: 16 rounds + 13 resp (65#)
Kelly: 16 rounds (89#)


I saw a lot of progress made on the cleans today. Remember, as fatigue sets in form is more important than ever because your muscles are less capable of supporting poor movement patterns. If you feel that the weight you are lifting cannot be moved using proper technique, drop down to a suitable weight before continuing. 

Warm Up:
*Track Warm Up - high knees, hurdles, lunge twists, duck walk, backward lunge

*Rest 2 min

*5 Hang Cleans

*5 Overhead Squats

*5 Pull ups

(^ cycle through twice with 2 min shoulder / hip mobility between cycles) 
Strength/Skill
Handstand work - 5 min

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Wednesday 120118:

WOD 
3 rounds for time of:

21 Thrusters 45/35#
Buddy drag - down and back
21 KBS 


Tripp: 19:22 (rx'd)
Drew: 23:40 (rx'd)
John: 8:15 (rx'd)


I see lots of dragging bodies in our future! For those following  from home, the "body" is actually an MMA dummy that reads 120# however it seems much heavier. Any weighted drag, pull, or push for 50m should do the trick. I really enjoyed the addition of a heavy, odd object to move around.

Warm Up:

*10-15-20 Wall balls

*10ea of lunge toe touch, grasshoppers, spiderman lunge, arm circles, tricep pulls (x2)

*Box jump max comp
Strength/Skill
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.

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Thursday 120119:

WOD 
8 minute AMRAP of:

7 Deadlifts @ 225/155
35 Double-Unders / lateral hurdles


This WOD flat out looked hard but to a man, everyone gave it a good effort and didn't quit. 


Kelly: 4 rounds (155# deadlifts, lateral jumps)
Stephen: 6 rounds + 32 reps (181# DL, DU)
Louis: 4 + 32 (rx'd)


Before the WOD the clean session yielded a pr of 221# (16# pr) which was the gym record until Louis smashed it with a 232# lift. Number 1 spot on the board!

Warm Up:

*10 min rope work - 1 min work / 1 min rest or stretch (scorpion, air squats, lunge stretches - remember that lots of deads at 225# are about to come your way)

Strength/Skill
Every 30 seconds for 7 minutes:

1 Power Clean @ heaviest possible

Notes: The goal is to finish the piece with the heaviest possible weight on the bar. Start wherever you want, but once weight is removed it may not be re-added.

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Friday 120120:

WOD 
Benchmark Friday - "Helen"
3 RFT
*400m run
*21 KB Swings (1.5 pood)
*15 Pullups


My first and favorite girl. Times are as follows:
Tripp: 14:08 (1 pood, black band)
Kelly: 15:29 (0.75 pood, green/black band)
Louis: 13:17 (rx'd)
Mitchell: 12:14 (1 pood)
Brad: 16:37 (1.75 pood, 1 round green band)
Adam: 12:40 (200m run, 1 pood, black band)
John: 9:40 (rx'd)


The runs were roughly 75m long in the 2nd and 3rd rounds. 

Warm Up:
- 2 min superman/V-up combo
- down and back bear crawl x 2
- squat sliders down and back x 2
- inch worms
- iron cross/scorpions 

Strength/Skill (sense a theme this week?)
High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.