Friday, 28 February

Location: Meet at 0530 in Hayes Gym.

WOD:

"Barbara"

5 Rounds for Time:

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest 3 minutes between each of the 5 rounds.

If you're one of the few starting the open this week, skip this workout and work on mobility/foam rolling.  Good Luck to you guys!


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Thursday, 27 February

Location: Meet at 0530 in the powerlifting room.

WOD:

Clean Technique

Work up to a heavy 2 with good form.


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Wednesday, 26 February

Location: Meet at 0530 in the '62 room.

WOD:

Dumbbell Press 5-5-5-5-5

Then "Annie"

50-40-30-20-10

Double Unders
Sit ups

Sub Double Under attempts, use this to work on technique, if needed.


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Tuesday, 25 February

Location: Meet at 0530 in the 3rd floor strength room.

WOD:

Deadlift 3-3-3-3-3

Then downstairs to the '62 room,

100 Kettlebell Swings (heavy 72/54)
75 Calorie Row
50 Toes to Bar

Partition reps as needed.


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Monday, 24 February

Location: Meet at 0530 in the 3rd floor weight room.

WOD:
Hero WOD "Daniel"
50 Pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters (95/65)
400m run
50 pull-ups

Dedicated to Army SFC Daniel Crabtree, killed in Al Kut, Iraq on Thursday 8 June 2006. A Special Forces Weapons Sergeant (18B), Dan was assigned to B Company, 2d BN / 19th SFGA(A), and deployed with 2d BN, 10th SFG(A). Dan was also a civilian police SWAT officer with the Cuyahoga Falls (Ohio) Police Dept. He is survived by his parents, his wife, Kathy, and his daughter, Mallory. 

Friday, 21 February

Location: Meet at 0530 in the '62 room.

WOD: 7 RFT

10 Burpees
20 Sit ups
30 Double Unders (3:1 Single Unders)

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Thursday, 20 February

Location: Meet at 0530 in the '62 room.

WOD: 5 RFT
Spin 800 m
15 Medicine Ball Cleans (20/14)
25 Kettle Bell Swings

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Wednesday, 19 February

Location: Meet at 0530 in the Powerlifting Room (basement).

WOD:
45 toes to bar
Run 800m

Then, 3 rounds of:
15 deadlift (185/135)
15 back squat (185/135)

Tuesday, 18 February

Location: Meet at 0530 on 4th floor basketball courts.

WOD: For time.

8 full length basket ball court sprints
20 push ups on near end
20 sit ups on far end

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Monday, 17 February

Location: Enjoy Presidents day, no 0530 group today.

WOD: "Karen"

150 wall ball shots for time.

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Friday, 14 February

Location: West Point is code red until 1200, 14 February. Once again, we will not meet at 0530 since Arvin will be closed. Squeeze this one in before you head out for the weekend - be safe!

WOD:

Grab a friend and give them the gift of exercise this Valentine's Day!

Since the Lee Gate Run for time is probably a bad idea for today, row 5k for time.

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Thursday, 13 February

Location: The code red for tomorrow from 0500-1700 was called just before 1600 today. That means Arvin will not be open at 0530 for the WOD. Fit the WOD in during the day at some point and be safe in doing so.

WOD:

5RFT
5x Snatch (100/75)
10x Pull-ups
15x Air squats

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Wednesday, 12 February

Location: Meet at 0530 in the '62 Room

WOD: Tabata!

1. Burpees
2. Tricep Dips
3. Kettlebell swings
4. Push-ups

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Tuesday, 11 February

Location: Meet at 0530 in the 3rd Floor Weight Room.

WOD: "Nancy"

5RFT
15 Overhead Squats (95/70)
Run 400 m

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Monday, 10 February

Location: Meet at 0530 in the '62 room.

WOD: AMRAP 20

10x burpee pull ups
10x pistols
10x HSPUs
10x sit-ups

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Friday, 7 February

Location: Meet at 0530 in 3rd Floor Weight Room.

WOD: "Linda" aka "3 bars of death"

10/9/8/7/6/5/4/3/2/1 for time.

Deadlift (1.5x body weight)
Bench press (body weight)
Clean (3/4 body weight)

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Thursday, 6 February

Location: Meet at 0530 in Hayes Gym.

WOD:

AMRAP 15
20 chest to ground push-ups
Rope climb
2 laps around track

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Wednesday, 5 February

Location: Due to impending weather, meet at 0530 inside the 4th floor entrance of Thayer. Please use the third floor entrance, then walk upstairs.

WOD:

3 RFT

7 Turkish get-ups (each side)
Run to the first floor
7 Hand stand kick ups
Run to the fourth floor

NOTE: Please bring your backpack as the weight for your Turkish get-up.

Turkish get-up tutorial: http://www.youtube.com/watch?v=GdAXt7YyGe0

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Tuesday, 4 February

Location: Meet at 0530 in the '62 room.

WOD:

AMRAP 12

10 pull-ups
20 lunges
30 Wall ball shots

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Monday, 3 February

Location: Meet at 0530 in the '62 cardio room.

WOD:

3 RFT
Run 800 m
50 Double unders (3:1 single unders)

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