1 Aug 2013

Warm Up:
Tabata Row
Shoulder/Hip Mobility

Strength:  5 x 3 Press Complex
(1 Complex = 1 Press/1 Push Press/1 Push Jerk)
Increase load each round

WOD:  7 Rounds
5 Thruster (65/95)/30 DU

31 July 2013

Warm Up:
Pick 8 from Mitch's
Burgener Warm Up
Hip & Shoulder Mobility

It's a good day to row!

WOD:
Borrowed from Trainer Bob / Brick CrossFit

TEAMS OF 2, 20 MIN AMRAP:

1 partner rows/airdynes while the other completes:
200m run
10 Hang Power Cleans (95/135)
12 Ball Slams

Total m's rowed/1000=rounds to add to your total score)

30 July 2013

WARM UP:
3 Rounds of 25 DU's
5 Push Ups
5 Pull Ups
10 OHS (dowel)

Hip Mobility:  Couch Stretch, Pigeon, Iron Cross, Scorpion
Achilles stretch
Shoulder Mobility

WOD:
Run 400m
21 Box Jumps
Run 400m
15 V Ups
Run 400m
9 HSPU

SKILL WORK:  Muscle Ups / Skin the Cats

29 July 2013

Warm Up:
200m jog
2 x 10 OHS
10 ghd sit ups
10 push ups
10 pull ups
2 x 10 wall ball

Front squat skill transfers with bar

Strength: 8-8-8 Front Squat (same weight)

WOD:
Teams of 4
Sled pull is timer

15 min AMRAP:
Sled pull (hand over hand) (125/195)
SDHP (65/95)
Tire Flips
KB Swings

27 July 2013

WU:
400M Run
Pick 10 of "Mitch's Warm Up"

SKILL:  5 x 5 Bench Press (increase each set)

WOD:
ANNIE
50-40-30-20-10
Double Unders
SitUps

Here's the answer as to WHY benchmark CrossFit workouts are named after women.

26 July 2013

Warm Up:
Three rounds:

20 DU's

15 OH weighted lunges

10 Sit Ups

5 Push Ups

SPRINTS!!!!!!!!

WOD:  Death by 10m (it's in the WOD books!!)

This is like a beep test.  Cones will be placed 10 m apart on the boulevard.  EMOTM you will complete +1 sprints until you can no longer get the work done in the minute.

Cashout:
Tabata Floor Wipers (no bars, set up at posts and grab the post for stability)

25 July 2013

Warm Up:
High knee skip/butt kicks/shuffles/sprint & 360 turn

Junkyard Dog
Burgener
Skill Transfers

I've been wanting to do this one since I first was exposed to CrossFit back in 2010, and I think it's time we did it.  The infamous NASTY GIRLS:

3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)

*Replacements for muscle ups as follows:
~Jumping Muscle Up (set rings high enough off the ground that you still have to pull yourself up into the transition/dip)
~2 Pullups/1 Ring dip for each muscle up

For those that can do the muscle up but cannot string three rounds of seven together, modify the number of reps and do the full muscle up.

Enjoy!

modify the muscle ups accordingly

24 July 2013

Warm Up:
Glassman
Burgener
Skill Transfers

Shoulder & Hip Mobility

20 MIN AMRAP:
1 Wall Walk
6 OHS (135/95), from floor
9 TTB

5 Min REST, then:
EMOTM for 10 Mins - 4 t & b shuttle sprints (to be done inside)

23 July 2013

Warm Up:
High knee skip/shuttles/butt kick/shuffle steps (dynamics)
HIP MOBILITY, i ain't lyin', you want those hips open!
(leg swings/pigeon/figure 4/hip floss/couch stretch)

Strength:  3 x 3 Back Squat (increase load each set)

WOD:  Nancy's BFF

5 Rounds:
400m Run
15 Back Squats (175/125)

*spoiler alert...we switched out the OHS because they may or may not be on the menu tomorrow :)

Today back squats make an appearance

22 July 2013

Warm Up:
Run 400 m
10's of:
Push Ups
GHD Sit Ups
Back Extensions
Air Squats
OH Squats

Shoulder Mobility

We're doing HSPU to -1 failure today so prime those shoulders!

WOD:

3 sets of 3 skin the cats
1 set of 3 wall walks
5 Rounds max minus 1 strict slow ascent pull ups
5 Rounds max minus 1 HSPU

Cashout:
Tabata Sit Ups

Cashiest Cashout:
Tabata Burpees (GROAN!!)

20 July 2013

Because we didn't have enough people signed up to run this one last Saturday (Sorry Denise!!) we will try again!

Warm Up:
Coaches choice

WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m

19 July 2013

Warm Up:
3 rounds of 4 Box Jump Burpees
Hip and Shoulder Mobility, do lots of it
Front squat skill transfers with bar

WOD:
Going for strength today, this is not timed.  Increase loads every round to get close to your multi rep max:

3 x 3 Press
3 x 3 Push Press
3 x 3 Push Jerk
5 x 3 1 1/4 Bounce @ bottom Front Squats
3-2-1-1-1 Max weight Thrusters

18 July 2013

Glassman Warm Up
Hip and Shoulder Mobility

Whether you do them like this...

Skill Work:
Kipping - Floor Progression (warm up for HSPU)

WOD:
12 min AMRAP:
200m Run/4 HSPU/8 Pistol Squats

Tabata:  Box jumps

or this...

or this...

or this, you WILL be doing HSPU today :)

17 July 2013

Warm Up:
Pick 10 Mitch's
Skipping/Dynamics
Shoulder mobility

SKILL WORK:  Fun with Kettlebells
3 x 3 each arm bottoms up press
3 x 2 TGU each side
3 sets of KB Around the World (one set = 1 rep each way (t & b))
10 reps each way KB Around the Body
10 reps each way Around the Body with Catch (note this video shows the figure 8 with catch, we will switch that to a swing around the body but the catch remains the same)

we're swingin' today

WOD:
10 Min AMRAP (In teams)
Rower/Airdyne is timer
15 Calorie Row/Ride
~Parallette Pass Thrus
~Skin the Cats
~KB Swings

16 July 2013

Warm Up:
Glassman Warm Up
Hip & Shoulder Mob

WOD:

TTB on the menu today

8 Rounds:
6 Thrusters (65/95)
6 TTB

Strength:   5 x 5 Deadlifts

15 July 2013

Warm up:
400m run
25 sit ups
25 air squats
15 ttb

Hip mobility

WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)

Skill work: overhead squats

13 July 2013

Warm Up:
Coaches choice

WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m

12 July 2013

Warm Up:
3 rounds:
100m jog
15 Sit Ups
10 Air Squats
5 Push Ups

WIPERS!!!!!!!!!

Hip & Shoulder Mobility

Skill Work:  Handstands

WOD:

12 MIN AMRAP:
Bear Crawl (there & back)
5 Hanging Wipers (any style, rings or bar)
10 Ring Rows

11 July 2013

Warm Up:
Dynamic warm up
Hip openers (pick some from Mitch's warm up)
Hip Mobility

Today we go a$$ to grass, so get comfortable in the hole

5 x 5 Front Squats Skill Transfers with bar:
Set 1:  Arms out
Set 2:  Regular
Set 3:  1 1/4 bounce at bottom
Set 4:  3 sec hold at bottom
Set 4:  Get under bar in low rack position, drive up

WOD:  8 MIN AMRAP
200m Run/8 Front squat (135/95)

10 July 2013

Boulevard Warm Up:
High knees skip one way
Backwards high knee skip back
Butt Kick one way
Sprint with 360 degree turn every  3-4 steps back
Crossovers one way
Crossovers opposite side back

Burgener Warm Up & Skill Transfers

Presses are fun!

WOD:

5 Rounds: (use the same weight for all three movements, Rx 155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Rest two minutes, then:
4 Rounds:
50 Double Unders
2 Rope Climbs
(if you cannot rope climb, sub is 10 pullups or 15 ring rows)

9 July 2013

Warm Up:
3 rounds:
Run 200m
5 Pull Ups
5 Tuck Jumps
5 Air Squats
1 Wall Walk

Shoulder Mobility work

You will have this look on your face today, guaranteed

WOD:  50/10, 40/20, 30/30, 20/40, 10/50
Mountain Climbers/Bar Tricep Dips
(each leg is one)

8 July 2013

OLY Day!

WU:  Skip, high knees, Butt kicks
Junkyard dog and Burgener Warm up, Skill Transfer exercises
Shoulder and hip mobility

Squat Snatch work

Steve in the hole.

WOD:
Set 1:  5 Rounds at same weight 3-3-3-2-1
Set 2:  5 Rounds at increased weight from last set but keep same weight for all five sets (add 5-15lbs to the bar) 2-2-2-1-1

You will consult with your coach on weights.  This is a full squat snatch so your weight will probably be lighter than usual if you are scared of landing in the hole.  Be smart about it!

6 July 2013

Warm Up:



WOD:  "KELLY"

Mikey loves boxjumps

5 Rounds:
Run 400m
30 Box Jumps
30 Wall Ball

For time.  Please scale this wod appropriately where necessary :)

5 July 2013

WU:  Run 400m  Pick 10 from Mitch's Warm UP

WOD:
2 mins max Double Unders, rest one minute, then 6 x 100m sprints (30 sec rest btwn rounds) then 2 min rest and Tabata Parallette Jumpovers

4 July 2013

Warm Up:

Pick 10 from Mitch's

do some skipping

Finish the pull!

WOD:

"THE CHIEF"

5 Rounds, each round is 3 mins on, 1 min off:

3 Power Cleans (135/95) - touch and go

6 Push Ups

9 Air Squats

3 July 2013

Warm Up:
Run 200m
2 Rounds:
20 Situps
5 HSPU
10 Air Squats (wall)

Mobility work

Skill Work:  Strict Pull Ups 1 set of 3, then 1 set of 3 reverse Pull Up (slow descent)

Time to dust off the benches

WOD:
4 Rounds:
10 Pull Ups
10 Bench Press (60%)
100m Run

2 july 2013

Warm up
Run 400m
Dynamic stretches
Hip & shoulder mobility

WOD:

7 rounds:
25 DU
15 kb swings
5 good mornings
100m run