5/1/13

It only took until May to get some nice weather! About time it got here. Here's the WOD everyone. Hope everyone's semesters are wrapping up nicely!

Warm-up:
3 rounds
Row 200m
10 lunges
10 air squats w/5 second hold at the bottom
10 dislocates

Strength:
Wendler 3RM Deadlift

WOD:
4 RFT
200m Sprint
15 Push-ups
10 KB swings 55/35#
5 Burpee Deadlifts 55/35# Dumbbells

Post time to comments.

4/30/13

Good morning, fridgies. I'm posting this nice and early just in case homework causes me to sleep in. I'm only human, and I'm a senior. Cut me some slack! :) Anyway, here is the workout for today. Have fun!

Warm-up:
2 Rounds
Run 200m
5 Dislocates
5 Push-ups
10 Spiderman Lunges (5 each leg)
10 Arm swings (forward and backward)

Strength:
Wendler 3RM Shoulder Press

Skill:
5 min, find 1RM Push Jerk

WOD:
AMRAP in 8 min
5 Push Jerks @ 65% of 1RM
10 Burpees
15 DU's

Post total number of reps completed to comments.

4/29/13

Hey, guys! The end of the year is definitely getting busy with less time for sleep. I know some of us did different workouts today, but we will post one for the afternoon group to do. It's a fun one!

Warm-up:
Bulldog Warm-up

Strength:
Wendler 3RM Back Squat

WOD:
"Karen"
For time
150 Wall-balls 20/14# (guys use the green ones, girls use the orange ones)

Post time to comments. And remember, full squat depth each time, and hit that 10 ft. target each time. You guys can do it!

4/26/13

Finally Friday! I don't know about you guys, but I always look forward to the end of the week. I see some of you guys slept in this morning...very disappointed. Just kidding! You guys worked hard this week. Anyway, enough rambling, good work on the workout this morning. Keep up the good work!

Strength:
Wendler 5RM Bench Press

Skill:
Squat Clean, 10 min

WOD:
For time
Sprint 400m
25 Ring Dips/Bench Dips
25 Hang Squat Cleans (post weight used)
50 DU's
50 Sit-ups

Post times and weight used for cleans to comments. Great job this morning!

4/25/13

Hey, guys. Just a quick post for Thursday. I heard some of us were ambitious and wanted a post to comment some WOD's they did. Well, here ya go! Post what you did and the details to the comments. Way to be ambitious! Don't forget that rest is still important though :)

4/24/13

Happy Hump Day, everyone! Had a very impressive amount of people in this morning's WOD. Let's finish out the day strong with a good amount of frigsicles this afternoon. Still working out barbecue details for next Friday. Make sure you post the weight you used for the SDHP (Sumo-Deadlift High Pulls) for this morning along with how many total reps you got for all three rounds. Good job this morning!

Warm-up:
Run 400m/Row 500m
Spiderman Lunge, 20ft
High Knees, 20ft
Lunge Twist, 20ft
Inch Worms, 20ft

Strength:
Wendler 5RM Deadlift

WOD:
Total reps for time
3 Rounds
Burpees
SDHP
Box Jumps (Bench Jumps)
Push-ups
Rest 1 min.

Rotate stations every minute on the minute. Add together your total number of reps for all 3 rounds of your workout. Keep one tally going the whole time, don't worry about individual round numbers. Post your scores to the comments!

4/23/13

Good morning, everyone! Hope everyone is enjoying the beautiful weather. I left the gym in shorts and a t-shirt, and it felt awesome. I'm thinking some outdoor wods will be coming to a workout near you! I also don't want anyone to forget about our upcoming cookout tentatively planned for Friday, May 3rd at Venlo Place. We are eating burgers and brats for time. Just kidding. A grill will be provided, so feel free to bring your own meat and drinks. More updates to follow on that. Good job, morning group. Make sure to post the weight you used for the push press and overhead lunges as well as K2E (knees to elbows) or sit-ups. Post your times to the comments!

Warm-up:
Run 400m
Lunges 20ft
Inch worms 20ft
Lunges w/twist 20ft
High knees 20ft
10 Dislocates
5 Around the Worlds

Strength:
Wendler 5RM Shoulder Press

WOD:
5RFT
10 Push Press
10 Overhead Lunges
10 K2E (20 sit-ups)

See everyone else at 8:30 class tonight!