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