Thursday, Oct. 1st

GOMAD starts today! This is going to be an interesting month. Tomorrow, we are also heading out to do a WOD at SnoRidge Crossfit. It should be a great day, and maybe we'll even get the shirts going! If you can actually feel your arms today, and you need a WOD, here you go:


Snatch Balance 3-3-3

then,

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Wednesday, Sept. 30

Another benchmark WOD before GOMAD

"Angie"
For time:

100 pullups
100 pushups
100 situps
100 squats

Tuesday, Sept. 29th

Time for some fun!!!

Deadlift 3-3-3-3-3

then,

Deadlift, hi-rep

then,

"Fran"
21-15-9 of:
95# Thrusters
Pullups

Monday, Sept. 28th

Misery in a bag!
Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Fight Gone Bad!"

THREE rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


TH: 297 w/ 15# med ball straight up

Friday, Sept. 25

MORE POWER!!!!

Squat Cleans 5-5-5-5-5

then,

Back Squat, 18 reps

then,

3 rounds of:
1 minute max rep weighted Pullup
1 minute max rep weighted Ring dip
1 minute rest

Thursday, Sept. 24

Press 5-5-5-5-5

then,

Press, 12 reps

then,

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up

Tuesday, Sept. 22

mmmmmm....


Deadlift 5-5-5-5-5

Then,

15 rep deadlift

Then,

21-15-9 of:
DB Snatch left (40#)
DB Snatch right (40#)
Pullups

Monday, Sept. 21st

Gym time: 8:15am

Squat 5-5-5-5-5

then,

Max rep pullups

then,

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


J: 4 minutes @ 120#
R: 6 minutes + 3 reps @ 115#
B: 6 minutes + 3 reps Rx'd

Saturday, Sept. 19

Good Saturday WOD in N. Wenas!

WOD #1:

3 rounds for time of:
100m sprint
5 burpees


WOD #2:

Walking lunge race to 200m


WOD #1:
J: 2'27"15
BS: 2'35"65
TH: 2'04"75

WOD #2:
J: 6'45"96
BS: 5'53"59
TH: 5'19"46

Friday, Sept. 18th

Gym time: 8:15am

Front squat 5-5-5-5-5

Then,

15 rep back squat

Then,

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

B: 1/2 cindy w/ 20# weight vest
9 rounds + 7 pushups

R: Cindy
12 rounds and change

Thursday, Sept. 17th

Press 5-5-5-5-5

Then,

12-9-6
(I changed this to 15 straight reps of 95#'s after I PR'd on the 5x5)

Then,

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

B: 13 rounds + 8 back extensions
(45# bar thrusters, swiss ball GHD's)

Tuesday, Sept. 15th

Deadlift 5-5-5-5-5

Then, "Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Monday, Sept. 14th

Squats 5-5-5-5-5

then,

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Gym time: 8:00am

Sunday, Sept. 13th

Yesterday was a great day! We are getting closer every day to making the compound a reality! More equipment has made it's way into the gym, thanks to Mac and Jack's! The WOD ideas are already brewing, and we are going to have some fun!

Friday, Sept. 11th

Front squat 5-5-5-5-5

Then,

15 rep back squat

Then,

30 muscleups for time.

(Sub 3 pullups and 3 dips per muscleup if you cannot do muscleups)

Thursday, Sept. 10th

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday, Sept. 9th

The aftermath of Friday's WOD.


8:30am

Deadlift 3-3-3

Then, 15-12-9

Then, 3 rounds:
ring pushups
pullups

Tuesday, Sept. 8th

Great weekend, tons of good food, great music, lots of wenas. It's going to be a good week of WODs. I will post the WOD tomorrow when I get home from the station. Gym time: 830am

Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Nancy"

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

Thursday, Sept. 3rd

Rest day

Take a well deserved day off today, and get ready for a a great weekend of music, beer, food, and friends! We'll have a smoker of a WOD Friday morning, and then off to the east for some fun!

Wednesday, Sept. 2nd

So there was a little change in programming yesterday. If you did yesterday in full, then take today off, or maybe do some cardio. For the rest of us, today will be up at the middle school track around 8:15ish, for an always fun WOD.


WOD:

Four rounds for time of:
Run 400 meters
50 squats


Good work at the track today!

R: 14'11"37
J: 12'46"84
B: 12'17"18