The WOD - WED, 01SEPT10

Join us this Saturday for Labor Day 'Murph' 10:00AM

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X2@75% 1RM , 1X1@80% 1RM

Followed By:

WOD:
5 rounds for time:
Advanced

Deadlift, 295/195 #, 5 reps

Run, 200M

Rx

Deadlift, 275/195 #, 5 reps

Run, 100M

Intermediate

Deadlift, 255/175 #, 5 reps

Run, 100M

Novice

Deadlift, 225/155 #, 5 reps

Run, 100M

Followed By:

Strength:

Shoulder Press, 3X2@75% 1RM , 1X1@80% 1RM

Post load/time to comments.

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The WOD - TUES, 31AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romanian Deadlift, 3X5 @ 185/135

Followed By:

WOD:

10-9-8-7-6-5-4-3-2-1 rep rounds
Advanced

Burpee Box Jump

KBS, Pink/Brown

Rx

Burpee Box Jump

KBS, Brown/Green

Intermediate

Burpee Box Jump

KBS, Green/Red

Novice

Box Jump

KBS, Red/20#

Followed By:
Handstands w/ Paralletes 3 X 30 sec hold or HSPU w/ Parallete 10 reps
Skill:

Post time to comments.

The WOD - MON, 30AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X2@75% 1RM , 1X1@80% 1RM

Followed By:

WOD:
3 interval - 3 rounds for time per interval
Advanced

Lateral jump, 15 reps

Knees to elbow, 15 reps

Med ball clean, 20/15#, 15 reps

Rx

Lateral jump, 10 reps

Knees to elbow, 10 reps

Med ball clean, 20/15#, 10 reps

Intermediate

Lateral jump, 8 reps

Knees to elbow, 8 reps

Med ball clean, 20/15#, 8 reps

Novice

Hurdle jump, 8 reps

Knees to elbow, 8 reps

Med ball clean, 15/12#, 8 reps

Followed By:

Strength:

Squat, 3X3@75% 1RM , 2X1@80% 1RM

Post load/time to comments.

REST DAY

SUN, 29AUG10

The WOD - SAT, 28AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:

Advanced

Rx

Intermediate

Novice

Followed By:


Post time to comments.

The WOD - FRI, 27AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X3 @80%, 1X3 @ 85% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Double Unders, 20 reps

Benchpress, 185/145#, 15 reps

Pull ups, 20 reps

Rx

Double Unders, 20 reps

Benchpress, 155/115#, 15 reps

Pull ups, 15 reps

Intermediate

Double Unders, 15 reps

Benchpress, 135/95#, 15 reps

Pull ups, 15 reps

Novice

Singles, 40 reps

Benchpress, 115/75#, 10 reps

Pull ups, 10 reps

Followed By:

Strength:

Squat, 3X3 @80%, 1X3 @ 85% 1RM

Post load/time to comments.

The WOD - THUR, 26AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Grip Deadlift, 3X3, 225/155#

Followed By:

WOD:
Alternating Double Tabata

Advanced

SDHP, 95/75#

Push Press, 95/75#

Rx

SDHP, 75/55#

Push Press, 75/55#

Intermediate

SDHP, 65/45#

Push Press, 65/45#

Novice

SDHP, 55/35#

Push Press, 55/35#

Post reps to comments.

The WOD - WED, 25AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3 @80%, 1X3 @ 85% 1RM

Followed By:

WOD:
'GRIFF'
For time:

Advanced
With a medicine ball

Run, 800M

Run, 400M backwards

Run, 800M

Run, 400M backwards

Rx

Run, 800M

Run, 400M backwards

Run, 800M

Run, 400M backwards

Intermediate

Run, 500M

Run, 200M backwards

Run, 500M

Run, 200M backwards

Novice

Run, 400M

Run, 100M backwards

Run, 400M

Run, 100M backwards

Followed By:

Strength:
Shoulder Press, 3X3 @80%, 1X3 @ 85% 1RM

Post load/time to comments.

The WOD - TUES, 24AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
Kettlebell OHS, Green/Brown, 3X3 per hand

Followed By:

WOD:
For time:
Advanced

Row, 750M

Box Jump, 24", 30 reps

KBS, Brown/Green, 21 reps

Row, 1250K

KBS, Brown/Green, 21 reps

Box Jump, 24", 30 reps

Row, 750M

Rx

Row, 500M

Box Jump, 24", 20 reps

KBS, Brown/Green, 21 reps

Row, 1K

KBS, Brown/Green, 21 reps

Box Jump, 24", 20 reps

Row, 500M

Intermediate

Row, 500M

Box Jump, 20", 20 reps

KBS, Brown/Green, 21 reps

Row, 750M

KBS, Brown/Green, 21 reps

Box Jump, 20", 20 reps

Row, 500M

Novice

Row, 250M

Box Jump, 12", 20 reps

KBS, Green/Red, 21 reps

Row, 500M

KBS, Green/Red, 21 reps

Box Jump, 12", 20 reps

Row, 250M


Post time to comments.

The WOD - MON, 23AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 3X3 @80%, 1X3 @ 85% 1RM

Followed By:

WOD:
CINDY with a twist

Advanced
AMRAP in 4 X 5min intervals with a 1 minute rest between intervals

Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Rx
AMRAP in 3 X 5min intervals with a 1 minute rest between intervals

Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Intermediate
AMRAP in 3 X 5min intervals with a 2 minute rest between intervals

Full/Banded Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Novice
AMRAP in 3 X 5min intervals with a 2 minute rest between intervals

Jumping/Banded Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Followed By:

Strength:
Bench Press, 3X3 @80%, 1X3 @ 85% 1RM

Post load/rounds per interval to comments.

REST DAY

SUN, 22AUG10

The WOD - SAT, 21AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
Buddy team WOD...If no buddy is available, then do half the reps per station.

For Time:

Deadlift, 275/195#, 20 reps

Box jump, 24", 30 reps

HSPU, 40 reps

GHD Sit up, 50 reps

Jumping pullup, 60 reps

GHD Back Extension, 70 reps

Push up, 80 reps

Double Under,90 reps

Squats, 100 reps


Post time to comments.

The WOD - FRI, 20AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
ELIZABETH
21-15-9 rep rounds for time:

Advanced

Clean, 155/105#

Ring dips

Rx

Clean, 135/95#

Ring dips

Intermediate

Clean, 115/75#

Ring dips or Jumping ring dips

Novice

Clean, 95/55#

Jumping ring dips or Ring Press

Followed By:

Strength:
Overhead Squats
3 X 3 @ 75% 1RM

Post load/time to comments.

The WOD - THUR, 19AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Kettle Bell H2H
3 X 8, Green/Red

Followed By:

WOD:
ANNIE
50-40-30-20-10 rep rounds for time

Double Unders

AbMat sit ups

Followed By:

Skill:
Strict pull ups
5 reps every minute on the minute for 5 minutes

Post time to comments.

The WOD - WED, 18AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Rack Jerk 3 x 3 @ 75% 1RM
Followed By:

WOD:
3 rounds for time:
Advanced

SDHP, 95/75#, 20 reps

Box Jump, 20",20 reps

Med Ball Clean,20/15#,20 reps

Rx

SDHP, 95/75#, 15 reps

Box Jump, 20",15 reps

Med Ball Clean,20/15#,15 reps

Intermediate

SDHP, 95/75#, 12 reps

Box Jump, 20",12 reps

Med Ball Clean,20/15#,12 reps

Novice

SDHP, 95/75#, 10 reps

Box Jump, 20",10 reps

Med Ball Clean,20/15#,10 reps

Followed By:

Strength:
Front Squat 3 x 3 @ 75% 1RM

Post load/time to comments.

The WOD - TUES, 17AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
Muscle up transition 3 X 5

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Advanced

Burpee wallball shots, 20/15#

Weighted pull ups

Run, 200M

Rx

Burpee wallball shots, 20/15#

Pull ups

Run, 100M

Intermediate

Burpee wallball shots, 15/12#

Pull ups or banded pull ups

Run, 100M

Novice

Burpee wallball shots, 12#

Banded or jumping pull ups

Run, 50M

Followed By:

Skill:
Clean Drops, 3 X 5, bar

Post time to comments.

The WOD - MON, 16AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
ISABEL
30 snatches for time:
Advanced
155/115#

Rx
135/95#

Intermediate
115/75#

Novice
95/55#

Followed By:

Strength:
Deadlift, 3 X 3 @ 70% 1 RM

Post load/time to comments.

REST DAY

SUN, 15AUG10

The WOD - SAT, 14AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching


Followed By:

WOD:
2 rounds for time:

Rx

Kettlebell Snatches, 1.5/1 pood, 14 reps per hand

Farmer's Carry, 50M

Turkish Get ups, 1.5/1 pood, 4 reps

Farmer's Carry, 50M

Kettlebell Burpees, 1.5/1 pood, 14 reps

Farmer's Carry, 50M

Kettlebell Overhead Squats,1.5/1 pood, 14 reps

Farmer's Carry, 50M

Intermediate

Kettlebell Snatches, 1 pood/12 kg, 14 reps per hand

Farmer's Carry, 50M

Turkish Get ups, 1 pood/12 kg, 4 reps

Farmer's Carry, 50M

Kettlebell Burpees, 1 pood/12 kg, 14 reps

Farmer's Carry, 50M

Kettlebell Overhead Squats, 1 pood/12 kg, 14 reps

Farmer's Carry, 50M

Post time to comments.

The WOD - FRI, 13AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch, 5 X 3 @ 75% 1RM X 2 and 80% 1RM X 3

Followed By:

WOD:
MARY
AMRAP in 20 min of:

HSPU, 5 reps

Pistols,10 reps

Pull ups, 15 reps

Followed By:

Strength:
Bench Press, 5 X 3 @ 75% 1RM X 2 and 80% 1RM X 3


Post load/time to comments.

The WOD - THUR, 12AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Dumbbell split squat
3X5 (40/30#)

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Advanced

Deadlift, 1.5 BW

Ring Dips

Box Jumps, 24"

Rx

Deadlift, BW

Ring Dips

Box Jumps, 20"

Intermediate

Deadlift, .75 BW

Ring Dips or Jumping Ring Dips

Box Jumps, 20"

Novice

Deadlift, .5 BW

Jumping Ring Dips or Ring Presses

Box Jumps, 16 or 12"


Post time to comments.

The WOD - WED, 11AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3-3-3-3-3
75-75-80-80-80% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Weighted Pull up, 40/30#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 20 reps

Rx

Weighted Pull up, 30/20#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 15 reps

Intermediate

Weighted Pull up, 20/15#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 10 reps

Novice

Pull up, 10 reps

Run or Row 400M

Med Ball Clean, 15/12#, 10 reps

Followed By:

Strength:
Shoulder Press, 3-3-3-3-3
75-75-80-80-80% 1RM

Post load/time to comments.

The WOD - TUES, 10AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get Up
3 X 3 per hand (1.5/1 pood)

Followed By:

WOD:
For Time:
Advanced
2 rounds of each of the following:
HELEN

Run 400M

KBS, 1.5/1 pood, 21 reps

Pull ups, 12 reps
NANCY

OHS, 95/55# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 30 reps

WBS, 20/15#, 30 reps

Rx
1 round of each of the following:
HELEN

Run 400M

KBS, 1.5/1 pood, 21 reps

Pull ups, 12 reps
NANCY

OHS, 95/55# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 30 reps

WBS, 20/15#, 30 reps

Intermediate
1 round of each of the following:
HELEN

Run 400M

KBS, 1 pood/12Kg, 21 reps

Pull ups, 12 reps
NANCY

OHS, 75/45# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 20 reps

WBS, 20/15#, 20 reps

Novice
1 round of each of the following:
HELEN

Run 400M

KBS, 1 pood/12Kg, 15 reps

Pull ups, 10 reps
NANCY

OHS, 65/30# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 15 reps

WBS, 20/15#, 15 reps


Post time to comments.

The WOD - MON, 09AUG10

CONGRATS!

Lex placed 9th out of 50+ athletes this weekend at the Faction Games in Memphis, TN


Warmup:

Group GPP 5-6 Dynamic Movements

Individual specific stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk 3-3-3-3-3
75-75-80-80-80% 1RM

Followed By:

WOD:
Tabata This

Knees to elbows

AbMat situps

Wallball shot, 20/15#

Followed By:

Strength:
Squats, 3-3-3-3-3
75-75-80-80-80% 1RM

Post load/total reps to comments.

The WOD - FRI, 06AUG10

Be advised...The Gym will CLOSE AFTER the 11:30-12:30 lunch class FRI 6AUG10, and WILL reopen MON 9AUG10. Gil and Lex are both out of town.

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Rack Jerk
3-3-3-3 @ 65-65-70-70% 1RM

Followed By:

WOD:
5 Rnds for time
Advanced
500m Row
500m Run

Rx
400m Row
400m Run

Intermediate
300m Row
300m Run

Novice
200m Row
200m Run

Followed By:

Strength:


Post load/time to comments.

NPR.org - Food For Thought: Meat-Based Diet Made Us Smarter

The WOD - THUR, 05AUG10

Be advised...The Gym will CLOSE AFTER the 11:30-12:30 lunch class FRI 6AUG10, and WILL reopen MON 9AUG10. Gil and Lex are both out of town.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romainian Deadlift
3X5 @ 205/145
Followed By:

WOD:
For time:
Advanced
Buy In: Row 25 cal
3 rnds

Box Jumps, 24", 20 reps

Ring dips, 20 reps

WBS, 20/15#, 25 reps

Rx
Buy In: Row 20 cal
3 rnds

Box Jumps, 20", 20 reps

Ring dips, 20 reps

WBS, 20/15#, 20 reps

Intermediate
Buy In: Row 15 cal
3 rnds

Box Jumps, 20", 15 reps

Ring dips, 15 reps

WBS, 20/15#, 15 reps

Novice
Buy In: Row 12 cal
3 rnds

Box Jumps, 20/12", 12 reps

Ring dips, 12 reps

WBS, 15/12#, 12 reps

Followed By:

Skill:
L-Sit
3 X 10 sec hold

Post time to comments.

The WOD - WED, 04AUG10

Be advised...The Gym will CLOSE AFTER the 11:30-12:30 lunch class FRI 6AUG10, and WILL reopen MON 9AUG10. Gil and Lex are both out of town.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch
3-3-3-3
65-65-70-70% 1RM

Followed By:

WOD:
5 rnds for time:
Advanced

Power Cleans, 155/105#, 5 reps

Burpees, 15 reps

Run, 200M

Rx

Power Cleans, 135/95#, 5 reps

Burpees, 10 reps

Run, 200M

Intermediate

Power Cleans, 105/75#, 5 reps

Burpees, 10 reps

Run, 200M

Novice

Power Cleans, 85/55#, 5 reps

Burpees, 10 reps

Run, 100M


Followed By:

Strength:
Front Squats
3-3-3-3
65-65-70-70% 1 RM

Post load/time to comments.

The WOD - TUES, 03AUG10

Be advised...The Gym will CLOSE AFTER the 11:30-12:30 lunch class FRI 6AUG10, and WILL reopen MON 9AUG10. Gil and Lex are both out of town.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Balance
3X5 (95/65)

Followed By:

WOD:
For Time

Advanced

Row 1250m
Followed by 5 rnds of:

Pullups, 25 reps

Jerks, 145/105#, 6 reps

Rx

Row 1000m
Followed by 5 rnds of:

Pullups, 20 reps

Jerks, 135/95#, 6 reps

Intermediate

Row 750m
Followed by 5 rnds of:

Pullups, 15 reps

Jerks, 115/75#, 6 reps

Novice

Row 500m
Followed by 5 rnds of:

Pullups, 10 reps

Jerks, 95/55#, 6 reps

Followed By:

Skill:
Pistol
10 per leg

Post time to comments.

The WOD - MON, 02AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean
3-3-3-3
65-65-70-70% 1RM

Followed By:

WOD:
5 rnds for max reps:

Advanced

40 sec Power Snatches (125/95#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec double unders

Rest 1 min in between each round

Rx

40 sec Power Snatches (115/75#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec double unders

Rest 2 min in between each round

Intermediate

30 sec Power Snatches (95/55#)
Rest 30 sec

30 sec row cal
Rest 30 sec

30 sec double unders

Rest 2 min in between each round

Novice

40 sec Power Snatches (75/45#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec singles

Rest 2 min in between each round

Followed By:

Strength:
Overhead Squats
3-3-3-3
65-65-70-70% 1 RM

Post load/time to comments.

REST DAY

SUN, 01AUG10