Friday 150501

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 DB Thrusters
10 DB Snatch/arm
10 DB Curls/arm

5 Minutes:

400 meter run

-Weightlifting-.

Complete 5 sets of the following complex:
Clean + Hang Clean + Jerk

On a 3 minute clock.

-Conditioning-

Complete as many reps as possible in 2 minutes of:
12 Front Squats, 135/95
12 Chest-to-bar pull-ups
Then Max reps of Double Unders in the remaining time

Rest 2 minutes

Repeat 5 times.

-Cool Down-

Sit-and-reach
Sit-and-twist

Post all results to SugarWOD.

Pick up a tank to support Katie and her trip to Regionals!  $20.

Thursday 150430

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Banded Tricep Pulldowns
10 Banded Face Pulls
5 Banded ATYI

5 Minutes:

20-15-10
Double Unders
Sit ups

-Strength-

Press, 3 x 5.

Super set with

Strict weighted pull-ups, 3 x 5

-Conditioning-

As many reps as possible in 12 minutes of:
8 Push Jerk, 155/105
12 Toes to bar
16 Burpees

-Gymnastics-

Practice Freestanding Handstand Holds

-Cool Down-

Foam Roll: Back, Lats, Glutes

Post all results to SugarWOD. 

The Original Barbell Group

Wednesday 150429

Vise / ViseDowntown

Open Gym

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Memorial WOD Wednesday Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"Paul"

5 rounds

50 Double Unders

35 Knees to Elbows

20 Yard Walk with 185/125 overhead

Read his story here

Post all results to SugarWOD.

Tuesday 150428

Vise/ViseDowntown

10 Minutes
5 Rounds:
0:20 Air Squat
0:10 Rest

5 Minutes:

3 Rounds:
10 Toes-to-Bar
10 Push-ups

-Weightlifting-

5 Sets of the following complex:
Snatch + Hang Snatch + High Hang Snatch

All are full catch and all sets should be heavier than last week.

Complete on a 3 minute clock.

-Conditioning-

For time:

Row 1000 meters
50 Overhead Squats, 95/65
30 Chest to Bar Pull-ups

-Midline-

3 Rounds:
10 Hollow Hold to Superman Rollovers
10 GHD Sit-ups
10 Back Extensions

-Cool Down-

20 PVC Pass Throughs
Reverse Grip Bar Hangs

Post all results to SugarWod.

CB Saturday Sladderday

Monday 150427

Vise/Vise Downtown

-Warm up-

10 Minutes:

200 meter run
20 Jumping Jacks

5 Minutes:

2 Rounds:
15 Air Squats
10 Box Step-ups
5 Box Jumps

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

3 Rounds for time:
Run 400 meters
12 Deadlifts, 225/155
21 Box Jumps, 24/20

-Gymnastics-

3 rounds, 1 every 2 minutes:
Max reps of handstand push-ups in a single set

-Cool Down-

Couch Stretch
Banded Shoulder Stretch

Post all results to SugarWOD.

Representing CrossFit Vise at the CrossFit Artis Autism Event.

Friday 150424

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
Handstand Push-ups
Ring Dips
Push-ups

5 Minutes:

50 Double Unders
20 PVC Pass Throughs

-Weightlifting-.

Complete 5 sets of the following complex:
Clean + Hang Clean + Jerk

On a 3 minute clock.

-Conditioning-

3 Rounds of:  
5 Power Snatch, 135/95
Run 400 meters
5 Power Snatch, 135/95

Complete 1 round every 5 minutes, on a continuously running clock.

-Gymnastics-

3 Rounds:
Wall walk into 0:30 Handstand Hold
Then 
10 Shoulder taps

Handstand walk around the gym:
5 trips each direction
handstand walk around the box demo

-Cool Down-

Banded Shoulder Stretch

Post all results to SugarWOD.

DT Crew

Thursday 150423

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Isolated Dumbbell Curls each arm
10 Single Arm Dumbbell Shoulder Press each arm
10 Dumbbell Skull Crushers

5 Minutes:

3 Rounds:
5 Good Mornings
5 Knees-to-Feet Jumps

-Strength-

Bench Press, 3 x 5.

Super set with

Single arm Dumbell Row, 3 x 12

-Conditioning-

Complete 10 rounds of the following for time:
10 Thrusters, 75/55
30 Double Unders

-Gymnastics-

As many reps as possible in 5 Minutes:
Max unbroken Chest 2 Bar Pull-ups, completed in sets of 5. 

-Cool Down-

Sit-and-Reach
Sit-and-Twist

Post all results to SugarWOD. 

Matt Bjorn

Wednesday 150422

Vise / ViseDowntown

Open Gym

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Memorial WOD Wednesday Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"Falkel"

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups

8 Box jump, 30/24 inch box

15 foot Rope climb, 1 ascent

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Post all results to SugarWOD.

Tuesday 150421

Vise/ViseDowntown

10 Minutes
400 Meter run

5 Minutes:

20 Wall Balls
20 Push ups
20 PVC Pass Throughs

-Weightlifting-

5 Sets of the following complex:
Full Catch Snatch + Hang Snatch + High Hang Snatch, 60-70%
Complete on a 3 minute clock.

-Conditioning-

As many reps as possible in 10 minutes of:
10 Hang Power Cleans, 155/105
10 Bar Facing Burpees
10 Pistols, alternating

-Midline-

3 Rounds:
1:00 Plank 
20 total Russian Twists
10 Strict Toes-to-bar

-Cool Down-

Yoga Pose: Cobra
Forearm Stretch

Post all results to SugarWod.

Box Jumps and Booty Shorts

Monday 150420

Vise/Vise Downtown

-Warm up-

10 Minutes:

1:00 Single Unders
1:00 Double Unders

5 Minutes:

2 Rounds:
10 Strict Pull-ups
10 Push-ups

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

40-30-20 reps of:
Kettlebell Swings, 1.5/1
Box Jumps, 24/20

-Gymnastics-

Every minute on the minute for 10 minutes:
1-3 Muscle-ups 
(scale is double the reps, dips)

-Cool Down-

Banded Shoulder Stretch

Post all results to SugarWOD.

Thank you Duke and Anthony for bringing i99 to Vise.

Friday 150417

Vise/ViseDowntown

-Warm up-

10 Minutes:

400 meter run

5 Minutes:

Down and Back:
High Knees
Butt Kicks
Skips for height
Skips for distanc

-Strength-.

5 Rounds for load: 
Prowler Push, 50 Feet
Increase weight each trip

-Conditioning-

In teams of 3, each member completes 10 rounds of the following:
Prowler Sprint, 150 feet, 90/50

-Cool Down-

400 meter walk

Kettlebell Friday @ 430 Vise CB

Thursday 150416

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Isolated Dumbbell Curls each arm
10 Single Arm Dumbbell Shoulder Press each arm
10 Dumbbell Skull Crushers

5 Minutes:

3 Rounds:
5 Good Mornings
5 Knees-to-Feet Jumps

-Weightlifting-.

8 Rounds:
Complete 1 Clean and Jerk, on a 90 second clock
Start at 60% and build to a heavy single

-Conditioning-

Complete as many reps as possible in 12 minutes of:
15 Full squat clean and jerk, 95/65
15 Full squat clean and jerk, 135/95
15 Full squat clean and jerk, 185/135
15 Full squat clean and jerk, 225/155
Then, as many reps as possible of full squat clean and jerk, 275/185

-Cool Down-

Sit-and-Reach
Sit-and-Twist

Post all results to SugarWOD. 

At Vise, there are many specialty classes offered throughout the week. These are in place for variety as well as for the member that would like to specialize. On Monday's and Tuesday's at both of our locations, we offer a starting strength class. This class is also offered on Friday's at our Council Bluffs location. At our Council Bluffs location, the class is offered at 11 am while the same class is offered at 6:30 pm at our downtown Omaha location. This strength class is basic in its programming and focuses primarily on the slow lifts such as squatting, dead-lifting, bench pressing, overhead pressing, and strict/weighted pull ups along with the inclusion of highly varied yet very valuable assistance and accessory exercises.

Wednesday 150415

Vise / ViseDowntown

Open Gym

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Memorial WOD Wednesday Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"Whitten"

Five rounds for time of:

 22 Kettlebell swings, 2/1.5 pood

 22 Box jump, 24/20 inch box

 Run 400 meters

 22 Burpees

 22 Wall ball shots, 20/14 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Post all results to SugarWOD.

Tuesday 150414

Vise/ViseDowntown

10 Minutes
200 Meter run
1 Rope climb
20 Double unders

5 Minutes:

3 Rounds:
10 Renegade rows (5/arm)
10 PVC Pass through

-Strength-

Press - 3 x 5 reps

Super set with

Weighted Pull-ups - 3 x 5 reps

-Conditioning-

5 Rounds
10 toes to bar
1 Stone to shoulder (as heavy as possible)
10 handstand pushups
1 stone to shoulder

-Midline-

30 Weighted Sit-ups
30 Back Extensions

-Cool Down-

20 Scorpions

Post all results to SugarWod.

OHS Determination.  Congrats on your PR Stephanie!

Monday 140413

Vise/Vise Downtown

-Warm up-

10 Minutes:

10 Back Squats
10 Overhead Squats
5 Sotts Press
5 Snatch Balance

5 Minutes:

5-10-15-10-5-Max reps
Unbroken Double Unders

-Weightlifting-

Snatch, full catch
Every Minute on the Minute for 12 Minutes:
Minutes 1, 2, 3, 4 complete 2 reps at 65%
Minutes 5, 6, 7, 8 complete 1 rep at 70%
Minutes 9, 10, 11, and 12 complete 1 rep at 75%

-Strength-

Back Squat, 3 x 5

-Conditioning-

5 Rounds:
Row 1:00 for Max Calories
Rest 2:00

-Cool Down-

10 PVC Pass Throughs
0:30 Bar Hangs

Post all results to SugarWOD.

Working hip explosiveness

Friday 150410

Vise/ViseDowntown

-Warm up-

10 Minutes:

Accumulate 1 minute in a Handstand

5 Minutes:

20 Banded Good Mornings
20 Hollow Rocks
20 Arch Rocks

-Gymnastics-.

For Quality:
3 sets of 10 Arch/Hollow Swing on Pull-up Bar

For Total Time:
3 - 5 Rounds for total time of 10 Kipping Pull-ups
Rest 60 Seconds between rounds

Each set is to be done in the least amount of sets as fast as possible if unbroken isn't possible.

-Conditioning-

As many reps as possible in 12 minutes of:
3 Strict Pull-ups
6 Ring Dips
12 Front Squats, 135/95

-Cool Down-

Sit-and-Reach

Join KettleBeth Friday at 4:30!

Thursday 150408

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

5 Minutes:

Every minute on the minute for 3 minutes:
20 Double Unders
2 Inch Worm + Push-up

-Weightlifting-.

Every Minute on the Minute for 8 minutes:

Minute 1: 8 unbroken Hang Squat Cleans + 1 Jerk, 155/105
Minute 2: 7 unbroken Hang Squat Cleans + 2 Jerks, 155/105
Minute 3: 6 unbroken Hang Squat Cleans + 3 Jerks, 155/105
Minute 4: 5 unbroken Hang Squat Cleans + 4 Jerks, 155/105
Minute 5: 4 unbroken Hang Squat Cleans + 5 Jerks, 155/105
Minute 6: 3 unbroken Hang Squat Cleans + 6 Jerks, 155/105
Minute 7: 2 unbroken Hang Squat Clean + 7 Jerks, 155/105
Minute 8: 1 Hang Squat Clean + 8 Jerks, 155/105

This is week 2 of this complex, which will be repeated for 3 weeks, adding a minute each week.  On the 4th week, time will drop back to 7 minutes, and load will increase.  If you scaled the weight last week, use the same weight this week.  

-Conditioning-

5 Rounds for time of the following:
15 Wall Balls, 20/14
30 Abmat Sit-ups
15 Kettlebell Swings, 1.5/1

-Cool Down-

Forearm Stretch

Post all results to SugarWOD. 

CB Vise Noon class powering through "Desforges" 

Wednesday 150408

Vise / ViseDowntown

Open Gym

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Memorial WOD Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"Desforges"

5 rounds for time of: 
12 Deadlifts, 225/155 lbs 
20 Pull-ups 
12 Clean & Jerks, 135/95
20 Knees To Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Post all results to SugarWOD.

Tuesday 150407

Vise/ViseDowntown

10 Minutes
2 Rounds:
100 meter row
10 Squat Push-ups

5 Minutes:

20 Lateral Line Jumps
20 Forward Back Line Jumps
20 Ball Slams

-Strength-

Bench Press - 3 x 8 reps

Super set with

Single arm Dumbbell Row 3 x 12 reps per arm

-Conditioning-

6 rounds:
Run 400 meters
Rest 2 minutes

-Midline-

3 Rounds:
15 GHD Sit-ups or V-ups
15 Reverse Dumbbell Flys
15 Scapular Push-ups

-Cool Down-

Yoga Pose: Cobra
Calf Stetch

Post all results to SugarWod.

April is Autism Awareness Month.

Monday 150406

Vise/Vise Downtown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

Down and Back:
High Knees
Butt Kicks
Bear Crawls
Handstand Walks

-Conditioning-

15-12-9-6-3
Bar Facing Burpees
5-4-3-2-1
Full Snatch, 15/105

-Strength-

Back Squat:
5 sets of 5

Then,

Every Minute on the Minute
Front Rack Walking Lunge - 8 Steps, 155/105
(or use 35% of Squat Max)

-Cool Down-

Couch Stretch

Post all results to SugarWOD.

DownTown CrazyTown