Saturday WOD- Fight off the Zombies

Yes, the Zombies are here. Are you prepared to fight them off??



RUN from the Zombies!!- 400m group run
then 1min each:
Zombie Jumps
KB Zombie Smash swings
Zombie Kicks
KB Zombie Swings
Zombie Kicks
Zombie Slams
Pick up Dead Zombies
Bury Zombies
Rest for a minute

OH NO! MORE ZOMBIES!!
AND MORE ZOMBIES!!

All workouts will be scaled to your individual fitness level.

Happy Halloween!

Strength:
Back Squat: 3-3-3-3-3

then

31 of each for time:

H andstand Pushups
A ir Squats
L eap 1' Above Reach
L sits (accumulate 31 secs on paralletes or rings)
O H Squats
W aiter's Walk (31 steps each leg using KB or DB)
E xercise of Choice (one you hate)
E xercise of Choice (one that challenges you )
N ot done yet!!!! 31 Burpees

Results
All workouts will be scaled to your individual fitness level.

"Blizzard Conditions"

Buy In:
Max double unders in 3 minutes (yes, again)
Official CrossFit warm-up

WOD:
3 Rounds for Time of:

10 Wall Ball 14#/12#
10 Med Ball Cleans 20#/14#
20 Box Jump 24"/20"
20 Ball Slam 12#
20 KB Swing 1 pood
10 L/R KB Snatch 16kg/12kg
10 Broad Jump Burpees

Cash-Out:
Max Hold for Plank abs, hands balancing on a med ball and feet on a balance board, regular Side Plank and reverse plank.


All workouts will be scaled to your individual fitness level.

"Tabata This"

Complete Max Reps in 8 Rounds of each of 4 exercises. One rep is 20 secs of work with 1o secs of rest.

Pullups
Pushups
Situps
Squats


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Glenn's mandatory shoulder rotations, Tabata sprints around bldg. 20 sec sprints w/ 10 sec jog.

Strength:
Deadlift 3 3 3 3 3
Compare to 90309

WOD: "The Chief"
5 Rounds

Max Reps in 3 min intervals w/ 1 min rest in between intervals:
3 Power Clean 135#/85#
6 Pushup
9 Squats


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
As many double unders as possible in 2 minutes
Crab Crawl, Bear Crawl, Inch Worms, Side Plank Walk, Frankenstein Walk and Platypus Walk to end of mat and back.

WOD:
25 Walking Lunge Steps
20 Pullups
50 Box jumps, 20" Box
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings, 1 pood
30 Situps
20 Alt. Arm Snatch, 35# DB
25 Floor Wipers
30 Wall Ball, 14#
20 Towel Pullups

Cash Out:
Let your Coach lead you through some yoga stretches


All workouts will be scaled to your individual fitness level.

Road Trip Workout #10

10 Rounds for Time:

10 double under
10 Pushups
10 Situps
10 Squats

All workouts will be scaled to your individual fitness level.

Buy -In:
PVC Shoulder Roations (of course!)
10 min Cindy: 5 Pullups, 10 Pushups, 15 Squats

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 no more than 90 secs in between rounds

Cash Out:
300 sit-ups


All workouts will be scaled to your individual fitness level.

Buy In:

How many double unders can you get in 4 minutes?
Practice the false grip on the rings and self assist muscle ups. These are the ones where you are kneeling on the floor just under the rings and press yourself by your toes into a muscle up.

WOD: "Tyler"

5 Rounds for Time:
7 Muscle ups
21 SDHP 95#/65#

If you can't do a muscle up, do them self assisted or do 3 pullups and 3 dips per each muscle up.

Cash-out:
5 headstands against the wall, 5 handstands against the wall, accumulate 1 min ea.
5 headstands from the "crow" position, 5 handstands on the paralletes (assisted as needed (just for fun to see how you do!).


All workouts will be scaled to your individual fitness level.

3x5 Deadlifts then Burpees & Thrusters

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

Deadlift 3 x 5 then:

10 minutes
on the minute:

5 Burpee
Finish minute with Thrusters 75#/55#

Cash Out:
Daily Burpees 21 or catch up.
Stretch

All workouts will be scaled to your individual fitness level.

"Danielle"

Buy In:
PVC shoulder rotations
Groups of 3 for 4 Rounds:
1 person rows 150 m
2nd person warms up w/ walking lunge & torso twist
3rd person warms up w/downward facing dog into upward facing dog

WOD: "Danielle"
AMRAP in 20 mins:

6 Pullups
9 DB Burpee Squat Clean Press 25#/15#
12 Box Jump 20"/16"

Cash Out:
Weighted Tabata Abs


All workouts will be scaled to your individual fitness level.

Buy In:
Run an easy mile.
Neck, shoulder, hip, knee, ankle rotations
2x5 bar warm up for hang squat clean, push jerk, OHS

WOD:
10 mins per station - AMRAP
Working weight is 95#/65#

7 Hang Squat Clean /12 Pushups

7 Push Jerk / 12 Pullups

7 OHS / 12 KTE

Rest 3 mins in between stations

Cash Out:
Isn't that enough? Yoga Stretches.


All workouts will be scaled to your individual fitness level.

Sat WOD in the Park

"Team Heat"

2 Teams, 2 Heats, 2 Movements per Heat

15 min. average time per athlete per team
If a team goes over the 15 min. average, then each member does 17 burpees

Heat 1: 12 to 5 descending ladder

DB Burpee squat clean/DB thruster
100 m sandbag carry

Heat 2: 12 to 5 descending ladder

KB snatch or one-arm swing
KB half-get up
100 m sandbag carry




All workouts will be scaled to your individual fitness level.

Fri WOD - What the hopper spit out.

Out of the hat the exercises are drawn. Put them in order and crank out a WOD. Supervised and organized by you and your coach.


All workouts will be scaled to your individual fitness level.

All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy In:
400m Jump Rope Run around Bldg.
PVC Shoulder Rotations
5 or more kipping pullups
10 Light weight squat cleans

WOD:
5 Rounds:
10 Ring Pushups
5 Squat Cleans 95#/65#
250 m Row

Cash Out:
Rings Dips 3x5
Ring Rows 3x5
False Grip or Neutral Grip Ring Pullups 3x5
Ring Support Position, accumulate 3:00

Work these in any manner you choose, whether it is all at once or mixed up. Focus on nothing but quality of movement. For example, if you can't get five good ring dips in a row, break up your set and make each one perfect.
All workouts will be scaled to your individual fitness level.

Wed WOD

Buy In:
CrossFit Warm-up, Shoulder PVC, Hip Swings

WOD:
3 Rounds for Time:
(Round 1: 21, Round 2: 15, Round 3: 9)
200m Run
Thruster 95#/65#
200m Run
Back Squat 95#/65#
200m Run
Deadlift 155#/135#
200m Run
Towel Pullups

Cash Out:
Tabata Abs, Plank Abs for Max. Hold


All workouts will be scaled to your individual fitness level.

Tues. WOD

Filthy Fifty (yes, again)

Box Jump 24"/20"
Jumping Pullup
KB Swing 1 pood
Walking Lunge 50 steps
KTE
Push Press 45#
Back Ext.
Wall Ball 20#/14#
Burpee
Double Under


All workouts will be scaled to your individual fitness level.

Mon WOD -"DT"

Buy In:
Burgener Warm-up, 3x5 Deadlift, Hang Power Clean, Push Jerk (bar only)

WOD: "DT" (click to watch video)
5 Rounds For Time:
12 Deadlift 155#
9 Hang Power Clean 155#
6 Push Jerk 155#

Cash Out:
Practice headstands against the wall, crow pose to headstand away from wall, "crazy arm balance" pose away from wall.
All workouts will be scaled to your individual fitness level.

Team Black Jack

Teams of 2 compete to go through an entire deck of cards, doing the exercises each suit represents.

Diamonds: pushups
Hearts: Pullups
Clubs: Situps
Spade: Squats

If you pull a joker, your coach (me) will call out an exercise and everyone has to stop what they are doing an complete the number of reps I choose.


All workouts will be scaled to your individual fitness level.

Friday WOD

Buy In:
Official CrossFit warm-up: 3 rounds x 10 of Samson Stretch, OH Squat, Back Ext., Body Row (as a substitute for pullups) and dips.

WOD:
10 Rounds for Time:
5 Pullups
10 KB Swing 24/16
15 Situps

Cash Out:
Accumulate 3:00 each of L-sits on the rings, plank abs and headstands against the wall.

All workouts will be scaled to your individual fitness level.

Thursday WOD

Buy In:
Suicides across length of mat combined with side shuffles, crazy legs, high knees, butt kicks, snowboarders. PVC shoulder rotations.

WOD:
21-15-9

Pullups
Push Press 95#/65#
Med Ball Clean 20#/14#
Burpees

Everyone is working at the same time. Finish your first set of 21. Perform box jumps until everyone is finished with theirs. Same with the 2nd and 3rd sets.

Cash Out:
6 Tire flips back and forth across the mat.
6 Sun salutations, hold in each pose for 30 secs.

All workouts will be scaled to your individual fitness level.

Wed WOD

Run 800m
15 L Leg Pistols
15 R Leg Pistols
25 Situps
12 L Leg Pistols
12 R Leg Pistols
25 Situps
9 L Leg Pistols
9 R Leg Pistols
25 Situps
Run 800m

Use 1 1/2 pood KB or 55# DB for your pistols.

WOD compliments of Headquarters

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:

1 lap around the bldg., pvc shoulder rotations, hip swings, 10 squats, OH squats, snatches.

WOD:
AMRAP in 20 min of:
5 Thruster 95#
7 Hang Power Clean 95#
10 SDHP 95#

Cash Out:

6 Burpees (if you have been keeping up that is)
Play with headstands!

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy - In:
3 Rounds of the following: 30 sec Samson Stretch ea. leg and then 5 ea. : kipping pullups, KtoE, dive bomber pushups, roll backs, stationary frog hops, walking lunge. Required # of burpees for this month's challenge!

WOD:
"Migraine Relief" (for Jack).

21-15-9
BW Deadlift
L Arm KB Snatch 16kg/12kg
R Arm KB Snatch 16kg/12kg
Box Jumps - max height from previous challenge

Cash- Out:

Max Reps Air Squats
Max Reps Pushups (resting in plank is allowed)
Max Reps Situps




All workouts will be scaled to your individual fitness level.

Friday WOD

"Helen"

3 Rounds for Time of:

400m Run
21 KB Swing 1.5 pood or 55# DB
12 Pullups

All workouts will be scaled to your individual fitness level.