Tues WOD

Buy In:
Jog to corner of bldg, sprint to far corner, jog to middle of bldg, sprint to corner, grab a jump rope, do the same.

Strength:
Deadlift: 3 3 3 3 3

WOD:
Tricky Beltran
10!
Burpee Pullups
Handstand Pushups
Box Jumps 24"/20#




All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
3 x 10 Samson Stretch (30 sec hold) OH Squat, Back Ext, Body Row, Rip Dips

"Viking Fran"
3 Rounds for Time: 21-15-9
Thruster 95#/75#
Pullups
Row 1000-750-500m

Cash Out:
It's the end of the month. How are you doing with your goal skill? Let's continue to practice.


All workouts will be scaled to your individual fitness level.

Sat WOD - Triple Play

9 Rounds Total, 60 secs rest in between rounds

30-20-10 reps of:
Pullups
Pushups
Situps
200 m Run

21-15-9 reps of:
Med Ball Clean 20#/14#
KB Swing 35#/26#
Situps
200 m Run

15-12-9 reps of:
DB Burpee Squat Clean 35#/25#
Reverse Wall Ball 20#/14#
Situps
200 m Run


All workouts will be scaled to your individual fitness level.

Fight Gone Bad

With a continuous running clock, perform max. reps for 1 minute at each of 5 stations:

Wall Ball 20#/14#
SDHP 75#/55#
Box Jump 24"/20"
Push Press 75#/55#
Row (for max calories)

Rest one minute and repeat for a total of 3 rounds. You will have a partner counting and recording your reps for you.

All workouts will be scaled to your individual fitness level.

Some Things Are Rather Hideous

Buy In:
400 m Run around bldg, run interrupted by side shuffles, crazy legs, frog hops, broad jumps, sprints and other hideous activities.

WOD:
3 Rounds FOR TIME of:

10 Tuck Jumps
20 Warrior Burpees
10 Tuck Jumps
20 Alt Arm DB Snatch
10 Tuck Jumps
20 Ring Dip Pushups
10 Tuck Jumps
20 Pistols
10 Tuck Jumps
20 Squats
10 Tuck Jumps
20 Superman Pushups

Cash Out:
What else is there? Oh, stretch shoulders, chest and quads.


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
For 5 mins total, walking lunge around the perimeter of the mat. Every 45 secs stop and do 5 pushups, 5 situps, 5 squats and repeat.

Strength:
For Max. Rounds: 2x Front Squat. Every minute on the minute add 5-10# to the bar per round to failure.

WOD:
3 Rounds for Time
DB Spiderman Crawl to end of mat and back
50 KtoE

Cash Out:
Just stretch. How about that.
All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
20 ea. leg box step ups w/ pvc shoulder press
20 ea. leg pulses on box w/ rolling pvc front/back
How about practicing 10 of those burpee power cleans.
What the heck is a half get-up and what weight will you use?
What is your max height box jump?

WOD: 10-9-8-7-6-5-4-3-2-1

Burpee Power Clean 95#/65# (Check out this video, if these kids can do it, you can!)http://www.youtube.com/v/M1oMqdbx4lo&hl=en_US&fs=1

Left side KB half get-up
Right side KB half get-up

Max Height Box Jump

Cash Out:

Anything left? Practice goal skill!

All workouts will be scaled to your individual fitness level.

Saturday WOD 3 Rounds

Buy in: 2 min. jump rope, 2 rounds CrossFit warm up, 3x Fr. squat, back squat, Push press Dead lift.

WOD:
3 Rounds:
Same bar load for all.

15 Front Squat (95#, 65#)
15 Burpees
15 Back Squat
15 Double unders (or 15 tuck jumps)
15 Push Press
15 Burpees
15 Dead Lift
15 Double Unders

Cash out: Overhead bar holds 30sec., Practice GHD sit ups


All workouts will be scaled to your individual fitness level.

"Barbara"

Buy In:
Time for 800 m Row
5 min practice on goal skill

WOD: "Barbara"
5 Rounds for Time
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 90 secs in between rounds. We are reducing this time from the 3 min rest called for in the official WOD.

Cash Out:
4 rounds Frisbee Tabata Abs, L-sits on parallettes or rings, ab mat and medicine ball roll ins.

All workouts will be scaled to your individual fitness level.

Buy In:
Burgener Warmup
3 x 5 Cleans, warming up to working weight for WOD
3 x 5 Chest Press "
2 x 3 Chest Press "

Strength:
Chest Press 1 1 1 1 1

WOD: "Elizabeth"
21 15 9
Cleans
Ring Dips

Cash Out:
Gotta stretch



All workouts will be scaled to your individual fitness level.

Wed WOD "Hansen"

Buy In:
Our favorite quadraped movements

Play around with our new GHD and how it needs to be set up to accomodate you as well as practicing this move on a swiss ball.

WOD: "Hansen"
5 Rounds
30 KB Swing - 2 pood
30 Burpee
30 GHD Situps (If you have not done these before you will be doing a set of 10 on the GHD and a set of 20 on the swiss ball)


Named for Marine Staff Sgt. Daniel Hansen who died 2/14/09 in Afganistan when an IED he was working on detonated.

Cash Out:
10,000 hour skill work

All workouts will be scaled to your individual fitness 10,000 hour skill work level.

"Nancy"

Buy In:
Samson Stretch
3 Rounds of Easy Cindy
200 m Run Forward, 200 m Run Backward
3 x 5 OH Squats

WOD: "Nancy"

5 Rounds for Time
400 m Run
15 OH Squats 95#/65#

Cash Out:
Play with our new toy : 2 x 10 glute ham situp



All workouts will be scaled to your individual fitness level.

Mon WOD "Annie R U Ok?"

Buy In:
Greg Amundson's Warmup
3 x 10 goal skill drills

WOD: "Annie R U Ok?" (last done 8/31)
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:
Practice hollow rock abs, then perform tabata hollow rock




All workouts will be scaled to your individual fitness level.

Saturday! Push-ups, KB's, Row

Buy in: 3 minute Partner Wallball, PVC shoulder, 5 push ups, 10 kb swings, 10 goblet squats, OH barbell hold 30 sec.

WOD:

1 round:

10 Push-ups
30 KB swings (53#/36#)
30 Goblet Squat (53#/36#)
Row 30 calories
60 second overhead barbell hold (65#/45#)
20 Push-ups
20 KB swings
20 Goblet Squat
Row 20 calories
90 second overhead barbell hold
30 Push-ups
10 KB swings
10 Goblet Squat
Row 10 calories
120 second overhead barbell hold

All workouts will be scaled to your individual fitness level.

Fri WOD

Buy In:
Classic CrossFit Warmup, 200 m run
5 min practice your goal skill

WOD:
"300"
25 Pullups
50 Deadlift 135#/115#
50 Pushup
50 Box Jump 24"/20"
50 Floor Wipers
50 L/R arm KB Clean & Press 26 kg#/16kg#
25 Pullups

Cash Out:
10 Sun Salutations, Pigeon Pose w/ Quad Stretch


All workouts will be scaled to your individual fitness level.

CrossFit TOTAL

Buy in: PVC Shoulder
Burgerner Warm UP
Barbell Complex #1


CROSSFIT TOTAL (CFT)

Three attempts at your 1 rep max for:

Back Squat
Shoulder Press
Dead Lift

Your score (CFT) is the total of the numbers of the max weight of the three lifts.
Bring your 3rep max numbers for all lifts with you.


All workouts will be scaled to your individual fitness level.

CrossFit Total

Buy In:
1 set of 6 of Burgener warmup, Barbell complex #1

WOD:
CrossFit Total
The sum of the best of 3 attempts at 1 rep max for back squat, shoulder press and deadlifts.

(I have calulated the weight of all of your warm up sets and the 1RM for each 0f the lifts).

Cash Out:
Yoga Stretch

All workouts will be scaled to your individual fitness level.

Buy In:
PVC Shoulder Rotations, Hip Rotations. Yes, again, in keeping with our 10,000 hour theme, practice your goal skill.

WOD:
For Time:
100 OH Squats 95#/65#
On your way to 100 reps, stop every 2 mins and perform 4 burpees and 6 wall ball (14#/12#).

Cash Out:
Accumulate 100 frisbee abs, both feet in a frisbee pulling in and out.
All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:

Walking Lunges, Platypus Walks & Hops, inch worms, bear crawl, crab crawl forward/backwards, 5 sun salutations.
10 minutes of practicing your goal skill for the month. We are not looking for quantity here, but FORM.

Strength:
Back Squat 3 3 3 3 3


WOD:
"Annie"
50 40 30 20 10
Double Unders
Situps

If you cannot do a double under, do tuck jumps instead.

All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
Rotations of every muscle in your body to prepare for the WOD.
10 mins working on your chosen exercise skills

WOD: "Eva"
5 Rounds for Time:
Run 800 m
30 KB Swing 2 pood
30 Pullups

Cash Out:
Stretch with your coach


All workouts will be scaled to your individual fitness level.

"Bess's Revenge"

Buy In:
1 mile run

"Bess's Revenge"
8 stations, 8 rounds of 20 secs work, 10 secs rest per station of:

Wall Ball
Left Arm KB Snatch
Right Arm KB Snatch
KtoE
Left Leg Pistols
Right Leg Pistols
Ring or parallel bar dips
Burpee Squat Clean Press

Cash Out:
Yoga




All workouts will be scaled to your individual fitness level.

"Angie"

Buy In:
Run through the obstacle course of cones, hoops, parallettes, agility ladders 5 times or until I say stop.

Strength: (last done 8/31)
Shoulder Press 3 3 3 3 3

WOD: "Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Cash Out:
Accumulate 3 mins static hold on our creative parallel bar set-up and 3 mins on the rings. Core Core Core in tight!!!! Practice Self-Assist Muscle ups. Check out the video.


All workouts will be scaled to your individual fitness level.

Thursday- DU, SDHP, PP

Buy In: Daily Burpees, 800m run, XFit warm-up x 2.

WOD:

21-15-9-6-3

Double Unders
SDHP 75#, 55#
Push Press 75#, 55#

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

Cash Out: Max Plank holds x 5

All workouts will be scaled to your individual fitness level.

Wed WOD

Buy In:
Run 100 m forwards
Run 100 m backwards
Quadraped movements chosen by your coach

WOD:
"Nate"
AMRAP in 20 mins of:
2 Muscle ups (3 pullups and 3 dips equal 1 MU)
4 HSPU - Check out this self-assist method using bands.
8 KB Swing - 2 pood


Cash Out:
300 situps - you can "buy" 20 situps by holding in plank position with your feet on a medicine ball for 45 secs.

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
2x5 Burgener Warmup PVC
2x5 Snatch Assist Skills PVC

WOD:
5 Rounds for Time:

3 - 95# Snatch
15 - 95# OH Squat
Run 400 m

Cash Out:
5 min of practicing your chosen skill.



All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
Burgener Warmup
Snatch Skills

WOD: "Fran"
21-15-9
Thruster 95#/65#
Pullups

Strength:
Front Squat 5 5 5 5 5

Cash Out:
Work on your kipping pullups, self assist muscle ups, accumulate 3 minute ring hold or 3 minute plank abs with feet on medicine ball and hands on balance board.




All workouts will be scaled to your individual fitness level.