WOD: Ivan the Terrible (Mod)
Skill: Squats & Tire Flips
50-40-30-20-10
MB Squat Jumps (12#/10#)
X-Fit Push Ups
Sit Ups
Tire Flips (5-4-3-2-1) *Bar Flips
Tip of the Day: Recover faster from a hard work out by lightly exercising the same muscles the following day. This will deliver more blood and nutrients into your muscles aiding in faster recovery.
Abby - 23:35 Rx
Kenia - 31:22
Jeff - 24:46 Rx
Jenna - 22:07 Rx
Mitch - 22:04 Rx
Bryce - 20:51 (4-3-2)
Jenn - 20:07 Rx
Jason G. - 21:54 Rx
Corretta - 22:38 Rx
Cara - 25:19
Ronak - 21:42 Rx
Tim - 17:19 Rx
Kyle P. - 24:08 Rx
Nicole - 14:19 (4-3-2)
Justen - 10:59 (4-3-2)
Vanessa - 24:27 Rx
Nicole H. - 23:12 Rx
Jason P. - 20:38 Rx
WOD: The Frank
Skill: Dead lift 8x4
4 Rounds for time.
10 Dead lift (185#/65#)
20 Weighted Crunches (45#/25#)
15 Med Ball Slams (16#/10#)
30 Double Unders
Tip of the Day: Eat 4-8oz. everyday to grow muscle. Fish, chicken, turkey, and lean red meats should be included 2x daily in your nutrition.
Abby - 13:26 Rx+ (75#)
Jeff - 12:46
Rich - 10:56 Rx
Lindsay Z. - 10:08 Rx
Nick - 12:05 Rx
Kenia - 11:25
Corretta - 10:44 Rx
Vanessa - 13:19
Sergio - 14:13
Elisa - 13:25 Rx+ (145#)
Tom S. - 14:36
Jenn - 9:45 Rx
Jenna - 9:20 Rx+ (115#)
Tim - 10:05
Kaela - 9:55
WOD: The Jackhammer
Skill: Turkish Get-ups
2 Rounds for time.
Sprint/Run to fence & back
40 Med Ball O.T.S. (16#/12#)
30 Plank Reach & Rotate (10-25#/5-10#)
Sprint/Run
20 Full Crescent KB Swings (20kg/12kg
Sprint/Run
10 Wall Ball Shots (16-20#/10-12#)
5 Turkish Get Ups (8-16kg/5-15kg) Left arm in round 1, Right arm in round 2
Sprint/Run
Tip of the Day: To improve posture be more aware of your sitting and standing positions. Try to maintain a neutral spine position whenever possible.
Kyle P. - 20:56
Kenia - 19:05
Lindsay Z. - 17:45 Rx
Jenn - 18:07 Rx
Corretta - 17:31
Elisa - 18:24
Jenna - 16:51 Rx
Tom'D. - 17:19 Rx
Tom S. - 22:01 Rx
Nicole - 17:54 Rx
Lindsay D. - 21:33
Sean L. - 20:58 Rx
Brian P. - 21:49
Fernando - 15:22 Rx
Ronak - 20:41 Rx
Jamie - 25:33
Cara - 24:04
David - 29:14
Bob 19:25 Bx
Marika - 19:40
Katie - 20:07
Stephanie - 19:57
Jason G. - 14:23 Rx
Devon - 16:26
Excellent work with the Turkish Get Ups today!
WOD: The Silverback
5 Rounds for time
3 Muscle Ups or 6 Med Ball Burpees
5 Hang Cleans
10 Single Arm Push Press
20 Lunges
Tip of the Day: No holding your breath, continued oxygen flow is mandatory for sustained lifting power. To improve lifting stamina focus on constant and rhythmic breaths. Inhale during eccentric loading, exhale during concentric loading. Breath out when creating force (i.e. the up portion of the squat or push press, etc.)
Jenn - 12:55
Jenna - 12:31 Rx
Jeff - 13:40
Gina - 15:20
Danielle - 14:25
Cara - 15:11
Nicole - 12:06
WOD: The Bernie
20 Tire Flips / Med Ball Slams
3 Rounds (30-20-10)
Push Ups w/ Knee Raise
Hanging High Pull
Med Ball Hand Off (Hands to Feet)
20 Tire Flips / Med Ball Slams
Rich - 14:57
Casey - 20:01
Tom S. - 24:51
Jeff - 24:41
Abby - 16:22
Cara - 14:47
Jenna - 14:13
Jennifer - 17:05
Sean O. - 12:59
Natalie - 16:43
Fernando - 13:09
WOD: The Freak
3 Rounds for time
3 Laps w/ Med Ball or 500m Row
8 Snatches
10 Chest to Bar
20 Lunging Rows w/ Dumbbell
25 Box Jumps to Drop Squat
30 Rotating Med Ball Sit Ups
Lindsay Z. - 30:27
Richard - 29:32
Tom S. - 34:10
Abby - 28:49
Tom D. - 28:27
Fernando - 22:45
Sean - 23:15
Will - 28:45
Gina - 34:31
Cara - 34:39
Elisa - 34:01
Danielle - 35:38
David - 44:08
Al - 31:49
Natalie - 35:50
Lindsay D. - 35:50
Marika - 34:53
Melissa - 35:23
Tough one today! Way to push through it!
WOD: Filthy 40 (squared)
2 Rounds for time
40 Box Jumps (24")
40 Kettlebell Swings (1/2 pood)
40 Sit Ups w/ Med Ball (10/16#)
40 Push Presses (45/95#)
40 Burpees
Lindsay Z. - 29.39
Nick - 35.55
Natalie - 28.03
Sean - 22.56
Fernando - 21.57
Eric - 29.46 (40 x 135# DL instead of Burpees)
Brian - 34.35 (40 x 135# DL instead of Burpees)
Taylor - 25.03 (40 x Pull Ups instead of Burpees)
David - 63.10
Mark - 35.30
Stephanie - 23.25
Nicole - 22.25
Cara - 32.35
Lindsay D. - 34.17
Bobs - 26.50
We also had Adam Carr in for a pitcher specific workout. He pitched for the Nationals last year in AAA and we are helping him strengthen his core and lower body strength for his upcoming season in the Atlantic League. He is throwing a bullpen today, so we scaled his workout down to focus on core activation and range of motion.
Row 1000m @ 25-30 Strokes per Minute
Stretch Quads ,Chest, Hamstrings, Shoulders, Hips
Overhead Squats w/ PVC pipe - 20 Reps x 4 Sets
Kettlebell 1 Arm High Pulls - 15 Reps x 4 Sets
Band Push Ups - 15 Reps x 4 Sets
Lunging KB Wood Chops - 25# 10 Chops each side x 3 Sets
Band Crunches - 20 Reps x 4 Sets
Cobra Holds - 30 Secs. x 4 Sets
Row 500m @ 20-25 Strokes per Minute
Repeat Stretches
Foam Roll
Nice job everyone! Way to push hard!
WOD: The Ringer
Two Rounds for time...
2 Laps
20 Ring Rows (using 1 ring)
30 Med. Ball Over the Shoulder
40 Spider Crawls
100 Ladders (2 in/2 out)
150 Jump rope
100 Mtn Climbers
40 Sec. Bar Hang
30 Side Plank Hip Raises
20 Plyo Box Dips
2 Laps
Fernando - 24.40
Stephanie - 28.33
Nicole - 26.59
Cara - 32.44
Adam - 27.47
Great work today! We had Nick and Taylor work on snatch and clean technique during our Open Gym time starting at 11:00am. Last night we had Greg, Al, and a few others in for some extra work on a Friday night. Keep it up and get a little better each day.
