WOD - "Pepperoni & Bullets"

Strength - Chest
- Barbell flat, 4 sets, 6-8 reps
- Barbell Incline, 4 sets, 6-8 reps
- Barbell decline, 4 sets, 6-8 reps

Superset 3 sets, 8-10 reps of:
- Incline dumbbell flies
- Flat dumbbell chest expansions

Stretch for cooldown.

Have a good'un.

WOD - "Shoulder Strength Routine"

Strength - Shoulders
- Behind the head thrusters, 4 sets, 6 reps
- Seated dumbbell military press superset with front raises, 4 sets, 8-10 reps
- Shrugs w/ trap bar superset with lateral raises, 4 sets, 10 reps (1 second hold)

Abs and Cooldown
- 3 rotations of 30 second L-holds, 30 rope crunches, 15 GHD situps.

Post weights used.

Have a good'un.

WOD - "Chuck Norris"

As many rounds in 4 minutes of:
- Barbell Flat Bench, 5 Reps
- Kettlebell Swings w/ 1.5 pood (53 lbs.), 7 Reps
- Air Squats, 9 Reps

Rest 2 minutes then repeat for a total 4 sets.

Post the weight used for flat bench and the total number of rounds completed in each set.

Have a good'un.

WOD - "Active Recovery"

Active Recovery - 4 Mile Run (8 minute mile pace)

Have a good'un.

WOD - "Cliffhanger"

Stamina - 10 Rounds for time:
- 5 Clean & Press w/ Barbell
- 5 Wall Climbs
- 50 Yards of Burpees

Cooldown:
- 4 x 400m Sprints (B/w a 5-6 minute pace)

Post weight used for cleans and times.

Have a Good'un.

WOD - "Leg Destruction"

Strength - Legs
- Overhead Squats (45, 95, 95)
- Box Squats (4 sets, 6-8 reps)
- Front Squats (3 Sets, 6-8 reps)
- Suitcase Squats (3 sets w/ 135 lbs, 5 reps each side)

Cooldown and Core
- Box Jumps (start with 36" box and add height until 1RM)
- 5 Rounds of Toes-to-Bar, GHD Sit-ups and 45 lbs. Side-bends (10 reps each station)
- 3 sets of 30 second "L-holds"

For the brave souls out there -- 1200 tomorrow at the JON. We are going to do some crossfit madness...the more, the merrier.

Have a Good'un.

WOD - "Shoulder Strength Routine"

Today wraps up our strength training for the remainder of the week...tomorrow we will be brining in the pain with the Major.

Strength - Shoulders + Traps:

Shoulders and Traps, Superset (8 sets, 10 reps)

- Barbell Shrugs + Seated Dumbbell Military Press (increase weight as you go)

Shoulders and Traps, Superset (3 sets, 10 reps)

- "Back Shrugs" + Lateral Raises

- Seated Dumbbell Shrugs + Front Raises

Have a Good'un.

WOD - "Chest Strength Routine"

Who doesn't enjoy thrashing their chest?

Strength - Chest

- Barbell Flat Bench (10, 8, 6, 4, 4)

- Barbell Incline (10, 8, 6, 4, 4)

- Barbell Decline (10, 8, 6, 4, 4)

- Dumbbell Flat (10, 8, 6)

- Dumbbell Incline (10, 8, 6)

- Incline Flies (10, 10, 10)

- Flat Flies (10, 10, 10)

- Chest Expansions / Pull Overs (10, 10, 10)

Core and Cooldown

- 100 Leglifts w/ Barbell superset 100 Side Bends w/ 45 lbs. (Break up the reps as needed)

Have a Good'un.

WOD - "Back Strength Routine"

We are doing focusing on strength for the next few days. This is our version of Spring Break 2011 - suit up and join us if you can. We are meeting at 1300 M-F at the JON.

Strength - Back

5 Sets, Increasing Weight:

- Weighted Pullups w/ Dip Belt (10, 8, 6, 4, 4)

- Deadlift - (10, 8, 6, 4, 4)

-Lat Pull-Downs (10, 8, 6, 4, 4)

3 Sets, One Weight

- Bent Over Rows (3 x 10)

- Seated Rows (3 x 10)

Core and Cooldown

- 3 x 30 second "L-Holds" superset 30 weighted elbows-to-knees (Rope on Pulley)

Enjoy. Have a Good'un.

Active Recovery Day - 4 Mile Run

We will be throwing in "active recovery" days to remedy sore muscles and facilitate recovery. This is our first of many:

4 Mile Run, keeping an 8 minute mile pace.

Stretching & Wallballs afterwards (50 reps, 20 lbs., not for time)

Great work for those of you that were brave enough to participate this week. We'll see you Monday.

Have a good'un.

WOD - "Double Big Mac"

800m Sprint (Sesame Seed Bun)

Circuit, 2 times through:

- Deadlift (65-75% 1RM), 5 reps (Two all-beef patties)

- 15 Toes-to-bar (Cheese)

- 6 Box-Jump-Burpees (Lettuce, Onions, Pickles)

- 15 Pullups (Special Sauce)

400m Sprint (Middle Bun)

Repeat Circuit, 2 times through

Finish with 800m Sprint (now you have yourself a sandwich!)

Post times and weight used for deadlift.

Have a good'un.

WOD - "Shoulder Strength Routine"

Today was another strength routine with emphasis on the delts and traps.

Shoulders and Traps, Superset (8 sets, 10 reps)

- Barbell Shrugs + Seated Dumbbell Military Press (increase weight as you go)

Shoulders and Traps, Superset (3 sets, 10 reps)

- "Back Shrugs" + Lateral Raises

- Seated Dumbbell Shrugs + Front Raises

- Seated Rear-Delt Raises + Upright Rows

Heads, Shoulders, Knees & Toes...(3 sets)

- Farmer's Walk (90 lbs.)

- 30 lbs. Dumbbell "Ammo Can Lift"

- 25 lbs. Plate Overhead Raises

Post weights - be sure to stick to the rep range!

We are doing a "functional fitness" routine outside tomorrow morning - standby for some total bodily destruction.

Have a good'un.

WOD - "Leg Destruction"

Oh, those beautiful legs!

Today was strictly strength and core. It's always good to mix it up, especially when it involves destroying the lower extremities.

Warm up - Overhead Squats (3 sets, 6 reps):

- Naked barbell, 2 sets

- 95 lbs., 1 set

Strength - Legs:

- Suitcase Squats - 135 lbs. (3 sets, 5 sets each side)

- Back Squats (3 sets, 8-10 reps)

Superset all three exercises:

- Leg extensions (3 sets, 10 reps)

- Hamstring curls (3 sets, 10 reps)

- Calf-raises (3 sets, 10 reps)

Cool down & Core, Superset all four exercises (5 sets, 10 reps):

- Decline bench situps w/ 25 lbs. plate

- Vertical leg raises

- Back extensions w/ 25 lbs. plate

- Side bends w/ 45 lbs. plate

Post weight and note any significant gains.

WOD - "Study Break"

Launching this webpage with an excellent workout conjured up by "The Major." I titled it "Study Break" since today kicks off finals week at OSU. At any rate, here is our workout of the day (WOD):

Strength - Incline Dumbbell Bench Press (4 sets/6 reps)

- 100 lbs. x 6

- 100 lbs. x 6

- 110 lbs. x 6

- 110 lbs. x 7

Stamina - 4 Rounds for time:

- 400m Row

- Barbell Benchpress, 10 reps, 205 lbs. (approx. 65% of 1RM)

- Dumbbell Clean & Press, 15 reps, 40 lbs.

- 20 Pullups

Results - Me = 24:07

Speed - 4 x 800m Sprints (Pace b/w 5:20-6:00 mile)

Have a good'un.