Tues WOD

Buy In:
PVC Shoulder Warm up
Inch Worms, Platypus Walks, Frankenstein, Monkey Walks

WOD: "Annie R U Ok?"
21 - 15 - 9
Row (for calories)
DB Thruster 45#/25#
KB SDHP 44#/35#
Burpee
Medicine Ball Clean 20#/14#
Wall Ball 20#/14#

Cash Out:
Plank Series - hold for 1:30 regular plank, 45 secs side plank

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
3 easy rounds of Cindy: 5 pullup, 10 pushup, 15 squats.
2 sets of 10 of 4 kipping pullup drills, pvc shoulder roll, forward/back, forward/back jump and push aways. Then put it all together.

Strength:
Shoulder Press: Set 1: +2-5# from the 24th, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Back Squat: Set 1: +2-5# from the 26th, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

WOD: Regionals #1 WOD (last done 5/21)
3 Rounds for Time:
8 Deadlift 300#/195#
400 m Run

Cash Out:
3 x 5L/5R Suitcase Deadlift




All workouts will be scaled to your individual fitness level.

"I Thought the Movers Were Coming?"

Teams of 3 compete with each other to complete max reps of
KB Swing and Ball Slams as they alternate moving a sandbag
across the field using burpee broad jumps.

What????

Come to the park and find out!

All workouts will be scaled to your individual fitness level.

Buy-In:
Run an easy mile

Deadlift 3 x 5

WOD: "Karen"
150 Wall Ball for Time

Cash-Out:
10 Skin the Cats on the Floor
5 on the Rings
Practice Headstands



All workouts will be scaled to your individual fitness level.

Thursday 300

Buy In:
30 secs ea: Football run legs close, legs wide, star jumpers, , heel digs, jump for joy's, jumping jacks, skaters.

WOD:
25 Pullups
50 Deadlift 135#
50 Pushups
50 Box Jump 24"
50 Floor Wipers
50 single arm KB clean/press 36#
25 Pullups

Cash Out:
300 Situps - rest as needed but the goal is to complete 300.


All workouts will be scaled to your individual fitness level.

Wed WOD

Buy -in:
50' total of high knees, butt kicks, frog hops, ground kongs, crab crawls, bear crawls; forward & backwards!

10 medicine ball clean, 10 PVC, 10 12# bar

Strength:
Back Squat 3 x 5

WOD:
"Elizabeth"
21-15-9 reps for time:
Hang Clean 135#/95#
Ring Dips

Cash Out:
2 x 10 KB Half-Get-ups


All workouts will be scaled to your individual fitness level.

Tuesday WOD

Buy In:
Easy Lap around the bldg.
Burgener Warmup
Kipping pullup drills (yes, again)

WOD:
10!
SDHP 95#/65#
KB Swing 26kg/16kg
Thruster 95#/65#
Box jump - Max height from last month's challenge

Cash Out:
Work up to 5 "Skin the Cats"
3 sets of 1 min frisbee mountain climbers
All workouts will be scaled to your individual fitness level.

Buy In:
PVC shoulder rolls
2 sets of 10 Kipping Pullup drills: "C' swings, Hip Hops, Push Aways

Shoulder Press: 3 3 3 3 3

WOD:
1/2 Cindy AMRAP in 10 mins of:
5 Pullup
10 Pushup
15 Squats

Cash Out:
Work up to 1 min ea. Plank, Side Plank, Reverse Plank, Dolfin Abs

All workouts will be scaled to your individual fitness level.

"Big Girl Annie"

Buy In:
1 lap around bldg running jump rope
10 ea. kipping pullup drills

Front Squat 3 x 5

WOD - "Big Girl Annie"
5/4/3/2/1 .5 BW Deadlift
50/40/30/20/10 Double Under
50/40/30/20/10 Situps

Cash Out:
Accumulate 2:00 mins of an L-sit and/or L-hang. Mix it up anyway you want!

All workouts will be scaled to your individual fitness level.

FIGHT GONE BAD

With a continuous running clock, perform max reps in one minute at each of 5 stations for 3 rounds. Rest one minute between rounds.

Wall Ball 20/14
SDHP 75/55
Box Jump 24/20
Push Press 75/55
Row for calories

All workouts will be scaled to your individual fitness level.

Buy In:
25 m Quadraped movements

Deadlift 3 x 5 then:

AMRAP in 10 mins
5 - .5BW Front Squat
10 Pullup
15 Pushup

Cash Out:
Handstands Against the Wall, Handstands on the parallettes


All workouts will be scaled to your individual fitness level.

Mike's 50th Birthday WOD - Filthy Fifty Gone Frantic

Buy In:
PVC Shoulder Rotations
5 Sun Salutations w/ Crescent Lunge

50 of the following :

Jumping Pullups
5o m run
Box Jumps 24/20
50 m run
KB Swing 1pood
50 m run
Walking Lunge 50 Steps
50 m run
Knees to Elbows
50 m run
Push Press 45#
50 m run
Wall Ball 20/14
50 m run
Burpees
50 m run
50 Double Under

Cash Out:

50 KB Half-Getups

All workouts will be scaled to your individual fitness level.

Back Squat 3 x 5 then

5 Rounds for Time:
10 Box Jumps using your max. height from last month's challenge
5 .5BW Power Cleans

Total L-sit time if you previously used a tuck postition or
Total L-sit time on the rings


All workouts will be scaled to your individual fitness level.

Friday WOD- 8-14-72

AMRAP in 20 minutes:

8 pull ups
1 jumpin jack burpee
4 thruster
7 deadlift
2 ball blasters

All workouts will be scaled to your individual fitness level.

"Kelly"

5 Rounds for Time:

400m Run
30 Box Jumps 24"/20"
30 Wall Ball 20"/14"

Compare to 6/7/09.


All workouts will be scaled to your individual fitness level.

WOD Change-

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

Compare to May 27th




All workouts will be scaled to your individual fitness level.

"Nicole"

AMRAP in 20 mins of:

400m Run
Max Rep Pullups

Score is # of pullups completed.


All workouts will be scaled to your individual fitness level.

Mon WOD - CrossFit Total

CrossFit Total

CrossFit Total is the sum of the best of 3 single 1RM attempts at the back squat, shoulder press and deadlift.

The single best attempt for each of the 3 lifts are added together for the CrossFit Total. There is no time limit for each lift. Multiple progressions to the best attempt are not allowed. (i.e, do not work up to your best squat, then rest and work up to it again to try to better your first effort.)

Further explanations of what is involved in the CrossFit Total will be explained and practiced before the attempts.

All workouts will be scaled to your individual fitness level.

Friday WOD

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

Compare to May 27th

All workouts will be scaled to your individual fitness level.

Team Thrasher Race

Two Man Teams

Each team completes:
100 back to back goblet squats
100 "Two-Man Pullups"
100 Elbows to Elbows abs
100 m Run backwards
100 m Run Forward

The Two Man Pullup has one member assisting with a squat-like push press, psuhing his teammate by the ribs or rear end. The contact from the assisting team member must be from the hands and fingers only. Teammates will alternate between alternate between pulling and assisting until the duo has 100 reps from 50 each.

The clock stops for each team as the second member crosses the finish line.
All workouts will be scaled to your individual fitness level.

"DT"

5 Rounds for Time:

12 Deadlift 155#
9 Hang Power Clean 155#
6 Push Jerk 155#

All workouts will be scaled to your individual fitness level.

Murph

For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Last done April 26th, 2009

All workouts will be scaled to your individual fitness level.

Mon WOD - Team Race

2 people per team. Max reps per 1 minute intervals of 3 groups of alternating exercises for 4 rounds ea. group. 4oo m recovery lap in between exercises.


DB Thruster / Situps
Wall Ball / KB Squat Thrust High Pull
Ball Slam / Box Jump


All workouts will be scaled to your individual fitness level.