Thursday WOD

We will do "The Bear" today if the weather is bad. Otherwise we will do:

"Warrior Trainer"
10 Rounds for TIme:

1 Power Clean
2 Hang Squat Clean
2 Push Press
2 Push Jerks

This a WOD from the CrossFit Journal



All workouts will be scaled to your individual fitness level.

"The Bear"

Buy In:
400 m Row
Hip & Shoulder Rotations, Cat/Cow

WOD:
7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.
All workouts will be scaled to your individual fitness level.

Cash Out:
Practice the false grip ring hold and pulling up on rings from kneeling 10 times.

Jessica's Last Hurrah

Jessica is getting married on Saturday, so we put a WOD together using exercises that she loves, ones that challenge her, ones that she is good at, ones that she hates and ones that she suck at. The following is the result:

Ladder of 10, 20, 30, 40, 50 For Time
10 Handstand Pushups
100m Run
20 DB Burpee Clean 25#/15#
200m Run
30 DB Split Lifts 25#/15#
300m Run
40 Wall Ball 14#/12#
400m Run
50 DB Walking Lunges 35#/15#

and back on down the ladder.

Congratulations Jess and thanks ALOT.

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy-In:
1 lap around bldg. running jump rope
20 m inchworm into downward facing dog
20 m cartwheels
20 m frog hop

WOD: Murph and Angie got Hitched
For Time:
1 mile run
100 pullups
100 pushups
100 situps
100 squats
1 mile run

Cash-Out:
Practice the false grip ring hold
Pulling up on rings from kneeling 10 times


All workouts will be scaled to your individual fitness level.

Fight Gone Bad

3 Rounds with 1 min in between rounds:
With a continuous runing clock, perform max reps in 1 min of:

Wall Ball 20#/14#
SDHP 75#/55#
Box Jump 20"
Push Press 75#/55#
Row (for max calories)



All workouts will be scaled to your individual fitness level.

Getting ready for FGB

Light work tonight for FGB tomorrow.
4:45 only.

All workouts will be scaled to your individual fitness level.

"Pick your Poison"

Buy in:
CrossFit WU x 3 W/ ballistic push ups

Strength:
Bench Press 3-3-3-3-3-3

WOD:

Pick Your Poison

Choose an exercise that challenges you and perform 1 rep the first minute, 2 reps the second minute, 3 reps the 3rd minute until you can no longer perform the required number of reps within that particular minute.

All workouts will be scaled to your individual fitness level.

Weds WOD

Buy in:
200m run, inch worms <--->, lunges <--->, PVC

AMRAP 20 minutes:

200M run
12 kb 44#\35#
6 burpee
3 dips (bar or rings)

Cash out:
40 sec static holds on bars.
1:30 Planks


All workouts will be scaled to your individual fitness level.

Fightin' The Flu

Only 5:45 tonight!

1 Round For Time:

400 m run
21 Burpee Squat Clean Press
400 m run
15 Burpee Squat Clean Press
400 m run
9 Burpee Squat Clean Press



All workouts will be scaled to your individual fitness level.

Buy In:

Row 800 meters. Work on keeping your strokes per minute below 30.

WOD:

Barbara

5 Rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes in between rounds.

Cash Out:

Fun with kettlebells! 10 half-gets ups and then 10 turkish get-ups. Play with using a weight that is challenging but work on perfecting your form.

All workouts will be scaled to your individual fitness level.

Danni's Birthday WOD!!

Come and celebrate Danni's B-day CrossFit style!
WOD is a surprise- it won't be a piece of cake. <--------- cake... haha!

All workouts will be scaled to your individual fitness level.

Wed WOD

Buy in:
Inch worms, Snowboarders, Platypus, Squat hops, PVC

Deadlift 3 x 5 then:

3 Rounds for Time:

10 Shoulder Press 75#/45#
20 Double Unders
10 Box Jumps
20 Push Press 95#/65#
200 m Run

Cash Out:
Static Hold on Rings- add 5sec to your max time.
All workouts will be scaled to your individual fitness level.

Hamburguesa

1 Round for Time:

200 m Run
5 Pullup
10 Burpee/Clean /Press
15 Goblet Squat
200 m Run
21 KB Swing
12 Pullup
400 m Run
75 Wall Ball
400 m Run
12 Pullup
21 KB Swing
200 m Run
15 Goblet Squat
10 Burpee/Clean /Press
5 Pullup
200 m Run

All workouts will be scaled to your individual fitness level.

monday.... MONDAY! Backsquat

Buy In:
3:00 Jump rope
Samson Stretch ea. side x 2
15 Squat Jumps- 1' above reach
PVC Shoulder

• Back squat 5×5
• Increase work sets until you find your 5RM
• Rest between sets

Foothills CrossFit WOD:

3 rounds, for time:

• 7 thrusters 95#/65#
  
• 12 burpees

Cash Out:

(x3) Static holds on Rings +5 seconds from previous max hold


All workouts will be scaled to your individual fitness level.

Friday WOD

Buy In:
Burgener Warmup
3 easy warm-up sets of 5 of deadlift, bench press and power clean to determine weight you will be using for WOD

"Three Bars of Death"
10-9-8-7-6-5-4-3-2-1

150% BW Deadlift
BW Bench Press
.75% BW Power Clean

10 rounds total. 10x10x10 is 1 round, 9x9x9 is 2 rounds etc. Rest as needed in between rounds.

Cash Out:
Plank Series abs. Hold for 90 seconds ea.
All workouts will be scaled to your individual fitness level.

Thurs WOD

3 Rounds for Time:

800m Run
25 Burpees
600m Row
25 KB Swing 1 pood
400m Run
25 Wall Ball 20#/14#
200m Row
25 Box Jump 24"/20"

All workouts will be scaled to your individual fitness level.

WED WOD

Buy In:

• Accumulate 4:00 min jump rope, forwards, backwards, one foot, side to side, double unders.
• Now that you are getting good at static holds on the bars and rings, lets add an L-sit to these two! Hold as long as you can and then try a few "skin the cats".
• Practice the "false grip".

WOD:

For Max Loads:

Shoulder Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

Rest approx. 90 secs in between reps

Cash Out:
Play with Pistols:
Practice doing one legged pistols with a 10 sec hold ea. leg x 5 using a vertical support, a KB, 2 dumbbells. Go as low as you can.




All workouts will be scaled to your individual fitness level.

Tuesday WOD 9-8-09

Buy In:
10 ea. Hip Swings (front,back,side, side) Shoulder Rotations w/ PVC.
10 inch Worm, walking lunge forward, backward, side lunge (left, right)
3 x 5 Front Squat ladder (determine weight you can do 20x with perfect form)
3 x 5 Deadlift (determine weight you can do 20x with perfect form)

WOD:

3 Rounds for Time
200 m Run
20 Pushups
200 m Run
20 Front Squat (use weight from above)
200 m Run
20 deadlift (195#/165#)
200 m Run
20 Pullups

Cash Out:
5x static hold on bars - 30 secs is goal
5x static hold on rings - 30 secs is goal using false grip
5x dip on bars and rings

results here
All workouts will be scaled to your individual fitness level.

Labor Day WOD

Running Red Rocks!
Stairs, ramps, planters, rails, bleachers; Red Rocks has it all and you are going to experience it all! BRING IT!

All workouts will be scaled to your individual fitness level.

Katherine's Birthday WOD

Buy In:
For 20 meters: Jog, Sprint, Walking Lunge w/ Twist, Snowboarders. Broad Jump, Frog Hops, Kong Jumps, Sprint

WOD:
AMRAP in 20 mins of:
9 Squats
5 Burpees
9 Box Jump
5 Pullups

Cash Out:
9 rounds of tabata static hold on parallel bars, boxes and/or rings. Try 5 full range of motion dips on either apparatus.


All workouts will be scaled to your individual fitness level.

Buy In:
3 Rounds
30 Samson Stretch
10 Shoulder PVC Rotations
10 ea leg forward back and side to side swings
10 Squats
10 KTE

WOD:
Row 1000 m
21 Thruster 95#/65#
21 Pullups
Row 750 m
15 Thruster
15 Pullups
Row 500 m
9 Thruster
9 Pullups

Cash Out:
Work up to 30 secs static hold on plank, then parallel bars
3 x 5 static dips, shoulder dips below elbow

All workouts will be scaled to your individual fitness level.

Buy In:
Shoulder PVC
Burgener Warmup
10 PVC Power Snatch

Strength:
Deadlift: Set 1: +2-5# from 28th 3-5 reps
Set 2: 90% of Set 1 3-5 reps

WOD:
5 Rounds for Time:
15 Power Snatch 95#/65#
200 m Run

Cash Out:
Begin Muscle-up Progressions

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Run a 1/2 marathon

WOD:
17 Rounds for Time:

21 %!*$V
15 &$##XX
9 "X$?&!!!

Cash Out:
Sit Down. Lay Down. Find Pukie.

(Kidding - "Annie R U Ok" - you guys aren't getting off that easy!)
All workouts will be scaled to your individual fitness level.