10 September 2013

Warm Up:
3 rounds:
run 100m
20 DU (10 attempts/10 parallette jumpovers)
5 Strict Pull Ups/Chin Ups

Skill:
Handstand Walk (Cliff) 2 x 10 steps or Handstand Wall Runs (for the rest of us) 2 x 20-30 shoulder taps
Then 2 x 10 unbroken sets TTB (as many attempts to get two runs of unbroken sets)
Then 3 x Max Skin the cats

WOD:  Double Up Tabata
A)  Alternating Row/Push Ups (you will have to get in and out of the rower quickly, plan ahead!)
B)  Alternating DU's/Rolling Squats (No single multiplier for DU's, all attempts count)

9 Sept 2013

Warm Up:
High Knee Skips
Butt Kicks
Grapevine
Backwards jog
Sprint
Walking lunge

3 x 2 each side TGU

3 x 1 Wall Walks

Shoulder and hip mobility

STRENGTH/SKILL:  OH Barbell Duck walk 3 x 1 Gym length

WOD:  12 MIN AMRAP

BAR STAR
1 Clean
3 Front Squat
3 Shoulder to Overhead
6 OH Lunges (3 per side)

7 Sept 2013

Warm Up:
Coaches Choice

WOD:  Borrowed from CrossFit Eugene

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

it's a box jump kinda day

6 Sept 2013

Warm Up:
Glassman

Mobility:  hips/calves/achilles

WOD:
4 x 400m Time Trials
2 min rest between rounds
*Compare to May 9, 2012*

Cash Out:  Tabata Row or Airdyne

5 Sept 2013

Warm Up:
3 Rounds
25 DU* (go for unbroken)
10 Pistol Squats
25 Sit Ups

*If you cannot do double unders, you will do 10 attempts that count whether you get them or not and the rest are parallette hopovers (t & b = 1 double under. )

WOD:

Couplet of:
10!1 Floor Wipers
1!10 Floor Press

Strength:  5 x 3 Strict Press same load all sets

Cash Out:  Tabata V Ups

4 Sept 2013

Warm Up:
Run 100 m
10 Grasshoppers
Run 100m
10 inchworms
Run 100m
10 Iron Cross

Shoulder Mobility

We're going for the slow burn today

Skill:  5 x 3 Reverse Pull Ups (slow descent)

WOD:  Partner up

10 MIN AMRAP
Partner A holds plank while Partner B completes the following:
3 Dumbbell Manmakers
1 t & b shuttle sprint

Cash Out:  2 mins max reps hollow rocks

3 September 2013

Warm up:
2 rounds
15 DU
10 jumping lunges alt legs
10 dowel presses
1 wall walk

Burgener warm up

Mobility

Strength:  5 x 3 front Squats inc weight

Wod:
10/50 8/40 6/30 4/20 2/10
Thrusters/Double Unders
(95/65)