MWOD:
2min Wall Quad

Warm Up:
3min DU

10 reps each x 3:
OHS
Hollow Rock
Good Mornings
Pull-ups
Push-ups

WOD:

Practice Something

Then...

3rnds:
500m Row
20 Abmat
15 Wall Ball 20/14
10 Ring Dips

All workouts will be scaled to your individual fitness level.

Warm Up:
1min Light Wall Ball
1min Double Under
1min Row

Then...

7 each:
Arm Circles
Arm Swings Palms Down
Arm Swings Palm Up
Over & Back
Torso Rotations
Bend Torso Rotations
Iron Cross
Scorpion
Heel-Toe
Spider-man Lunge
Plank to squat
Inch Worn to Cobra
Jumping Squats
Jumping Lunge

Then...

With Empty Bar, 5 Reps Each:
Back Squat
Press Behind Neck
Front Squat
Push Press
Good Morning
Push Jerk Behind Neck
Stiff Legged Dead Lift
High Hang Muscle Clean
Hang Power Clean
Hang Clean

Then...

2min Shoulder Band Stretch

WOD:
10min Skill Work

Then...

Work up to max height box jump.

Then...

AMRAP 8 min:
8 Power Cleans 135/95
8 HSPU (On wall, stack abmat/bumpers as needed)

All workouts will be scaled to your individual fitness level.

Warm Up:
500m row

10 each:
Dislocates
Internal/External Arm Rotations
Side Bend
Bow & Bend
Windmills
Hip Circles
Lying Punts
Walking lunge with torso
Cossack
Platypus Walk (Length of Mat)
Crab Crawl (Length of Mat)

WOD:
AMRAP 12min:
6 Front Squat 135/95
12 Sledge Hammers, each side
24 DU


All workouts will be scaled to your individual fitness level.

Warm Up:
3 min DU's

10 each:
Torso Rotations
Bent Torso Rotations
Iron Cross
Scorpion
Plow Staddle
Spiderman Lunge
Inch Worm to Cobra
Arm Swings Palms Up
Arm Swings Palm Down
Arms Circles
Jumping Squats
Jumping Lunge


Strength:
DB Press - Work up to heavy set of 5 then 1 set of max reps with same weight.

WOD:
3rnds
25 Paralette Jumps
10 Pull-ups
10 Push-ups


All workouts will be scaled to your individual fitness level.

12.27.2010

WOD:
AMRAP 10min:

10 Toes to Bar
10 Burpees
10 Ring Dips
10 Squats

All workouts will be scaled to your individual fitness level.

MWOD:
2 min spiderman, 2 min cross-legged hip stretch

Warm Up:
10 ea ironcross, spiderman, hollow rock,
7 ea empty bar behind the neck pushpress, back squat, RDL, bent over row

STRENGTH:
OH Squat 4 x 4 @87% 1RM

WOD:
AMRAP 8 mins

5 Deadlift 225/195
7 HSPU
9 Box Jump 24/20



All workouts will be scaled to your individual fitness level.

MWOD:
2 min elbow band, wall quad, prayer squat

Warm Up:
Run 300m, CrossFit WUx2
Thruster mechanics
Empty Bar x5, add LIGHT weight x5

WOD:
"Fran" Compare to 6/4/2010

21-15-9
Thrusters 95#/65#
Pull-ups

CORE:
Max Plank Hold

THEN:
Practice Something FUN!


All workouts will be scaled to your individual fitness level.

MWOD:
2 min band chest
1 min KB back of socket

Warm Up:
3 min DU
10 PVC dislocates, staggered pushups, DB front, side, rear dislocates
10 PVC and empty bar OH Squats

STRENGTH:
Bench Press 3 3 3 3 3

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



All workouts will be scaled to your individual fitness level.

MWOD:
2 min shoulder band, 2 min down dog, 2 min pigeon

Warm Up:
10 air squat, 10 windmills, 10 bow&bend, 10 broadjump, 10 reverse frog hop

WOD:
8 Rounds for time:
10 hand-release pushup
15 Wall Ball 20/14
20 KB Swing 53/44

CORE:
Tabata Abmat or GHD

All workouts will be scaled to your individual fitness level.

MWOD:
2min Elbow Band
2min Wall Quad

Warm Up:
3min DU

Wrist Circles
Elbow Circles
10 Dislocates
Bow and Bend
Torso Twist
Hip Circles
Jumping Lunge
Inchworms
One Legged RDL with leg swing
Iron Cross
Scorpions

WOD:
AMRAP 15min:
15 Squats
30 DU
5 Push Press 95/65
5 Push Jerk 95/65
10 Pullups

All workouts will be scaled to your individual fitness level.

Warm Up:
500m Row

10 Each:
Arm hugs, palm down
Over and Backs
Arm hugs, palms down
Elbow Circles
Single Arm Circles
Torso Rotations
Leg Swings
Heels and Toes
Walking Lunge and Twist
Cossack
Spider-man Lunge
Jumping Squats

Strength:
Clean 1RM

WOD:
7 rounds:
5 Power Snatch 115/80
5 Box Jumps

All workouts will be scaled to your individual fitness level.

Warm Up:
30 Jumping Jacks

Length of the mat:
Bear Crawls
Cartwheels
Crab Crawl
Platypus
Inch Worms
Broad Jumps

WOD:
4 rnds:
20 Burpees
10 Thrusters 95/65
20 Abmat
10 Dips


All workouts will be scaled to your individual fitness level.

MWOD:
2 min cross legged hip stretch

Warm Up:
3min Double Unders
10 each Wrist Circles, Elbow Circles, Arm Circles, Over & Backs, Bow & Bend, Torso Rotations, Iron Cross, Scorpions

Strength:
Back Squat 10-8-6-4

WOD:
AMRAP 8min:
8 Hang Power Cleans 135/95
250m row



All workouts will be scaled to your individual fitness level.

MWOD:
2min Shoulder Band Stretch (ear in armpit)

Warm Up:
3 rnds
7 Bar Front Squat
7 Hollow Rock
7 Bar RDL
7 Towel Pullups
7 Bar Seated Press

WOD:
AMRAP 12min:
7 HSPU
14 OHS 115/80
21 DU


All workouts will be scaled to your individual fitness level.

Warm Up: Row, arm circles, over backs, bow bend, torso rotations, iron crosses, scorpions.

Strength:
Split Jerk 3-2-2-1-1

WOD:
For Time:
25 Push-ups
75 KB Swings 53/35
25 Push-Ups


All workouts will be scaled to your individual fitness level.

MWOD:
Partner Hamstring PNF Stretch
2 min Wall Quad Stretch

Warm Up:
10 Walking Spiderman Lunge
800m run
10 Dislocates

WOD:
3rnds
10 Pullups
20 Deadlift 250/175
10 Dips


All workouts will be scaled to your individual fitness level.

MWOD:
1 min. shoulder band stretch, quad/hip wall stretch, cross legged hip stretch

Warm Up:
CF Warm-up x 2

10 FULL ROM HSPU- scale however you need to get all the way down & up!

WOD:
3 rounds FGB Style:
1 minute each then 1 minute rest x3

Wallball 20/14
Medball Clean 20/14
Burpees
Weighted Abmat 20/15
Box Jumps 24/20

Score is total reps



All workouts will be scaled to your individual fitness level.

MWOD:
2min elbow band
2min spiderman lunge
2 min floor wrist
PNF rack position if needed

Warm Up:
x2:
7 Squat, Sit ups, IronCross, Scorpions, Hydrants,
plow to Straddle, Push ups, PVC Pass thru

Strength:
Front Squat 1 1 1 1 1 1

WOD:
"Bull In A Ring"

Max Rounds in 2 min x 5 Rounds
5 tuck jump/5 Kto E/5 Ball Slam/5 Squat Thrust
Rest 1 min in between rounds


All workouts will be scaled to your individual fitness level.

Warm Up:
Easy 200m run, easy 250m row, 3 rounds of: samson stretch, cossack stretch, plow to straddle, 10 OHS w/ PVC, 10 sit-ups, 10 back extensions

WOD: HAPPY BIRTHDAY TONY !!!!!!!

"Jerry"

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:
Run 1 mile
Row 2K
Run 1 Mile



All workouts will be scaled to your individual fitness level.

Warm Up:
3 min double under
x2
10 wrist rotation, arm circles forward/back, front/side
10 sec handstand hold (try handstand walkups)
10 wall ball
10 kb swing
10 ring dip
5 turkish getup each side

Strength:
Shoulder Press 1 1 1 1 1 1

WOD: (last done 9.2.10)
18 15 12 9 6
SDHP 85/60
GHD(If you are using an abmat, legs must be butterflied. At the bottom position, the backs of your hands must touch the floor with your arms straight overhead and you must touch your toes at the top)



All workouts will be scaled to your individual fitness level.

Mobility:
1:30 min Cross legged hip stretch, ea side
1:30 min Ankle/calf wall stretch, ea side
10 Dislocates

Warmup:
3rnds:
7 Stepping lunges
7 Bar good mornings
7 Hanging L raises
7 Bar floor press
7 Bar bent rows

WOD:

"Cindy" (re-test - last done 10.11.10)
20 min AMRAP
5 Pullups
10 Pushups
15 Squats


All workouts will be scaled to your individual fitness level.

Warm Up:
1:00 min Elbow band stretch, PNF stretch, 30 sec. Samson stretch, 10 Plow to straddle, 10 iron crosses and scorpion
Burgener Warmup
Warmup to Deadlift weight
Hang Power Clean Skill review

STRENGTH:
Deadlift 3x5 ascending

WOD:
3 Rounds
15 Hang Power Clean 135/95
15 Parallette Stick Jumps 24/20



All workouts will be scaled to your individual fitness level.

MWOD:
1:00 min wall quad
1:00 min pigeon pose
1:00 min samson stretch
1:00 min cossack stretch

Warm Up:
1:00 min PVC Disclocates
Skill Work:
Goal Skill and GHD

Max Unbroken Ring Dips

WOD:
AMRAP 12 mins
6 KB Snatch ea side 44/35
9 Ring Dip
12 Double Under



All workouts will be scaled to your individual fitness level.

Warm Up:

10 PVC Disclocate, Bow&Bend, Hip Circles
3 min Double Under
800 m Row for time

Max. 10 min Goal Skill Work

WOD:

AMRAP 15 min
5 HSPU
7 Pushup
9 K2E on bar



All workouts will be scaled to your individual fitness level.

MWOD:
2:00 Elbow Band Stretch
2:00 Cross Legged Hip Stretch
1:00 Samson Stretch

Warm Up:
Burgener Warmup

7 Bar Push Press Behind Neck
7 Bar Push Jerk Behind Neck
7 Bar Front Squat
7 Bar Push Press
7 Bar Push Jerk

WOD:

AMRAP 5 min
The Bear Complex 95/65

All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall quad stretch

Warm Up:
Across the mat: inchworms to end, crab crawl back, walking spiderman to end, frog hops back, walking side plank to end, broad jumps back, suicide runs to each line on mat.

WOD:
HAPPY BIRTHDAY TRACI !!!!

35 Wall Ball 20/14
12 Burpees
1 Rope Climb
19 Dips
75 Abmat
35 Calorie Row

All workouts will be scaled to your individual fitness level.

MWOD:
2 min KB back of socket
2 min shoulder stretch
2 mn chest stretch

Warm Up:
10x staggered pushups
10x lateral raise
10x shoulder dislocates, regular and reverse grip
10x ballistic warmup on bench

Max pullup in 1 min re-test

STRENGTH:
Bench Press 1RM

WOD:
AMRAP in 8 min
10 Box Jump 24/20
10 Pullup



All workouts will be scaled to your individual fitness level.

Deadlifts and Dbl Unders

MWOD:
2min Spiderman lunge each side
2 min Pigeon Pose chest over foot

Warm Up:

3 Rounds:
5 Clapping Pushups
5 Ring Rows
5 Lying punts
5 Iron Crosses
5 Barbell RDLs

1Minute Pull up re-test. Use same scale.

WOD:
275/195

3 Deadlifts
30 Double Unders
6 Deadlifts
30 Double Unders
9 Deadlifts
30 Double Unders
12 Deadlifts
30 Double Unders



All workouts will be scaled to your individual fitness level.

Warm Up:
CF Warmupx3

10min Skill Practice

WOD:
Run 200m
Rest :15
Run 200m
Rest :45
Run 200m
Rest 1:15
Run 200m
Rest 1:45
Run 200m
Rest 2:15
Run 200m


All workouts will be scaled to your individual fitness level.

MWOD:
2min Cross Legged Hip
2min Shoulder Band

Warm Up:
3x
30 sec Broad Jump
30 sec K2E on Floor
30 sec Seated Press
30 sec Bent Row

Strength:
Push Press 4x4 @ 87% of 1RM

WOD:
8rnds
18 Squats
5 Strict Pull-ups (scale with 5-count negatives)


All workouts will be scaled to your individual fitness level.

MWOD:
2min wall quad
20 dislocates

Warm Up: 3 min Double Unders, inch worms, frog hops, platypus walks, walking lunges. Practice DB cleans & pushups with hands leaving ground.

WOD:
2 Rounds:

In teams of 2,3 or 4:we will pull names out of a hat in larger groups.

300m run as a team- all must return before beginning:
then
15 Jump over 24" box- feet can land on box before landing on other side.
15 DB Sq. Cleans 45/25#
30 Double Unders
15 Push ups- hands leave ground each rep- must come up in a plank
15 GHD or Abmat
30 yard lunge

Each team member cannot move to next exercise until previous team member completes.
All team members must wait until last member completes lunges before starting 300m run in next round.

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Band Shoulder

Warm Up:
From CrossFit Moxie
x3
30 sec Jumping Jacks
30 sec Dislocates
30 sec Mountain Climber
30 sec Sit Ups


WOD:
4 rnds:
25 KB Slashers, ea. side
25 KB Swings
250m Row


All workouts will be scaled to your individual fitness level.

MWOD:
2min Wall Quad
2min Spiderman
Review Squat Standard

Warm Up:
3min Double Unders
x2
8 Dislocates
8 Push ups
8 Sit-ups
8 Back Extension

2x5 Empty Bar Back Squat (Concentrate on FORM!!!)

Strength:
Find you 1Rm Back Squat

WOD:
AMRAP 6min
Burpees



All workouts will be scaled to your individual fitness level.

MWOD:
2 min Elbow Band
2 min Wall Calf

Warm Up:
2 rounds with empty bar
8 Deadlift
8 Hang Power Clean
8 Front Squat
8 Press
8 Good Morning
8 Behind Neck Push Press

WOD:
5 rounds
9 HSPU
9 Ring Dips
9 Pull-ups


All workouts will be scaled to your individual fitness level.

MWOD:
1:00 Spiderman
1:00 Elbow Band

Warm Up:
CrossFit WU x 2, Burgener Warmup
Split Jerk, Squat Clean practice

WOD:

For time:

300m Run
15 Split Jerk 135/95#
20 GHD/Abmat
5 Power Clean 135/95#

25 Box Jump

10 Split Jerk
20 GHD/Abmat
10 Power Clean

25 Box Jump

5 Split Jerk
20 GHD/Abmat
15 Power Clean
300m Run


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 min elbow band stretch
2:00 min cross legged stretch

Warm Up:
20 jumping jack
20 mt. climber
20 air squat
200 m run
10 jumping jack
10 mt. climber
10 air squat
100 m run

Front Squat review/warmup to WOD weight

STRENGTH:
Front Squat 3 3 3 (last done 9/9)

WOD:
AMRAP 12 min.

20 DU
15 Ball Slam 20/15
10 L-raise


All workouts will be scaled to your individual fitness level.

MWOD:

2:00 min Wall Quad Stretch
2:00 min Pigeon Pose
1:00 min Down Dog
2:00 min Wrist stretch
2:00 min Band Shoulder Stretch

Warm Up:
3 minute DU's.
10 ea. Throw Med ball against the wall: overhead, underhand, reverse, right side, left side.
Throw the ball using your entire torso

5 ea. OH squat facing the wall w/ PVC, 12# bar, empty bar

WOD: (last done 8/25)

For time:

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

Row for Calories

Ring dips

GHD

OH Squats 115/80#

MWOD:

Partner PNF Stretch

Warm Up:

10 ea. PVC Dislocates regular/reverse grip, small full circles in front of body, same behind body, OH squats narrow grip/snatch grip, samson stretch ; drop knee to mat and straighten, plow to straddle, scorpions

STRENGTH:

Romanian Deadlift 3 3 3 ascending

WOD:

"Karen" (last done 4/20)
150 Wall Ball for time 20#/14#


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 min spiderman stretch
1:00 wrist stretch

WARMUP:
10 ea. direction: neck rolls, shoulder circles, arm circles front/back, side/side, side bend, bow bend, torso rotations, knee and ankle, cossack stretch

WOD:

"Eva"

5 Rounds for time:
800 m Run
30 KB Swings 2 pood
30Pullups


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 Elbow Band Stretch
2:00 Cross Legged Hip Stretch
1:00 Samson Stretch

Warm Up:
7 Bar Good Mornings
7 Bar Push Press Behind Neck
7 Bar Push Jerk Behind Neck
7 Bar Front Squat
7 Bar Push Press
7 Bar Push Jerk
7 Pullups (Negatives)

Split Jerk Footwork review

Strength:
Split Jerk 2 2 2 2 2 2 (last done 7/10)

WOD:
Amrap 8 mins (last done 8/17)
10 Jumping Lunge
8 KtE floor
6 Pushup

CORE:
30 sec Superman hold prone/side/supine/side

All workouts will be scaled to your individual fitness level.

MWOD:
Episode 70 from Kelly Starrett's blog

Warm Up:
3 min DU's, 10 PVC dislocates, 10 reverse grip dislocates, 10 bow & bend, 10 torso rotation, 10 side bend w/ pvc, 10 hip circles,10 kossack, 10 walking spiderman lunge, 10 inchworm w/ upward facing dog across mat.

WOD:
3 Rounds for Time:
15 Manmaker 25#/15#
30 Box Jump 24"/20"

Core Work:
3x10 Barbell Roll-outs




All workouts will be scaled to your individual fitness level.

MWOD:
2 min Athletes Choice Upper Body
2 min Athletes Choice Lower Body

Warm Up:
10 Cobra/Down Dog
10 Cat/Cow
Down and Back Bar Crawl
Down and Back Crab Crawl
Down and back Frog Hop
Down and Back Platypus Walk
Down and Back Broad Jump

WOD:
Complete all reps for time. You choose the order. Partition as you like. Just get the work done!
20 HSPU
30 Box Jumps
50 Medicine Ball Cleans
70 Sit-Ups
90 Pullups


All workouts will be scaled to your individual fitness level.

MWOD:
1 min Floor Wrist Stretch
2 min Elbow Band stretch
2 min Spider-man

Warm Up:
Junk yard dog x 8
Burgener Warm-up - clean

Strength:
Clean 70%x3, 75%x3, 80%x3, 85%x3

WOD:
AMRepsAP
3 min Double Unders
30 sec Rest
1 min Ring Dips
30 sec Rest
3 min OHS 115/95

Cash Out:
25 Hollow Rock



All workouts will be scaled to your individual fitness level.

MWOD:
2min spiderman
2min flat back on ground. Both arms overhead to floor without back extension
(if back extends, then lower arms just to point where back is still flat/neutral. Hold for a second, then back down.)

Warm Up:
Partner warm up:
250m Row/box jump
15 wall ball/jumping jacks
15 superman/hollow rock

WOD:
AMRAP 12min:
12 Pullups
12 Thrusters 95/65
12 Burpees


All workouts will be scaled to your individual fitness level.

MWOD:
Partner Hamstring PNF Stretch
10 dislocates
10 reverse grip dislocates

Warm Up:
3min double unders

Burgener Warm-up

3 rounds with empty bar:
5 Deadlift
5 RDL
5 Hang Power Clean
5 Front Squat
5 Push Press

Strength:

Deadlift - find your 1 RM

WOD:
4 rounds
5 Power Snatch 115/80
250m Row

All workouts will be scaled to your individual fitness level.

MWOD:
2min Wall Quad Stretch
2min Shoulder Band Stretch

Warm Up:
Muscle Up Progression and review

2rnds
8 Sit-Ups
8 Bar Press
8 Good Mornings
8 Pull-up negatives
8 Wall Ball

WOD:
"Tyler"
LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

5 Rounds
7 Muscle-ups
21 Sumo Deadlift High Pull 95#/65

MWOD:
2 min KB Back of socket
2 min Wall Quad

Warm Up:
375m row
15 Arm Circles, each direction
15 Over and Backs
15 Torso Rotations, each direction
15 Irons Cross, each leg
15 Scorpion, each leg

Strength:
Bench Press 4x4 @ 87% of max

WOD:
AMRAP 9min
15 KB Swing 70/44
50 Double Unders

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Elbow Band Stretch
2 min Cross Legged Stretch

Warm Up:
2 rnds
7 OHS
7 Back Extension
7 Hollow Rock
7 Self Assist Muscle Up Progression
50 Jumping Jacks

WOD:
"ANGIE" (last done March 4th)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squat


All workouts will be scaled to your individual fitness level.

MWOD:
Athletes choice 2 min lower body, 2min upper body

Warm Up:
Burgener Warm-up
Junk Yard Dog


WOD:
AMRAP 15
200m ball throw 20/14
20 weighted abmat 20/14
200m farmer carry 53/35
20 box jumps 24"/20"


All workouts will be scaled to your individual fitness level.

MWOD:
1:30 Elbow Band Stretch
1:30 Wall Quad Stretch
1:30 Spiderman

Warm Up:
High Knee Skips, Halfway to curb
Fanny Wackers, other half to curb
Run back to box
Frog Hops down mat and back
Bear Crawl down mat and back

Strength:
Overhead Squat 4x4 @ 87% of max, sets across

WOD:
2 min Squat Cleans
1min rest
2 min Pull Ups
1min rest
2 min Row for calories

Score is reps + calories


All workouts will be scaled to your individual fitness level.

MWOD:
2 min cross legged stretch
2 min KB Shoulder back of socket

Warm Up:
Burgener Warm-Up

300m Run

2rnds
10 Mountain Climbers, each leg
10 Superman
10 Hollow Rock
10 Bar Floor Press
10 DB Renegade Rows

WOD:
8 rnds
10 Push Ups
15 Wall Ball 20/14
20 KB Swing 44/35


All workouts will be scaled to your individual fitness level.

MWOD:
2 min arm band stretch "ear in armpit"
2 min spiderman lunge

Warm Up:
3 min double unders
10 iron crosses
10 scorpions
10 plow to straddle
10 cossack
10 pass thrus

5 min skill practice

Strength:

Shoulder Press 4x4 @ 90% of max, sets across

WOD:

AMRAP 9min
12 front squat 135/95
21 lateral stick jumps


All workouts will be scaled to your individual fitness level.

MWOD:
2min Elbow Band
2min Wall Quad

Warm Up:
2rnds
10 Bar OHS
10 Bar Good Morning
10 Sit Ups
10 Bar Push Press
10 Ring Rows


WOD:

7 rnds
10 Pullups
10 Dips
10 Knees to Elbows
Broad Jump (start at "graffiti wall", broad jump to end of mat and back to wall)

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Pigeon Pose, chest over knee
2 min Wrist Floor

Warm Up:
3 min Double Under

2 rnds:
10 Bar Back Squat
10 Inchworms
10 Dips
10 Jumping Pullups

1 min max pullups

Strength:
Back Squat 5x3 @ 85% of max. (straight sets)

WOD:
3 rnds
15 Hang Power Clean 135/95
15 Burpees


All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall quad stretch
2 min wall calf stretch
10 dislocates
10 reverse grip dislocates

Warm Up:
3rnds
7 box step ups, each leg
7 back extensions
7 K2E (on floor)
7 bar press
7 bent bar row

WOD:
1 min max push-up retest
1 min max pull-up

AMRAP 12 min
10 Box Jumps
20 Abmat
20 Squats
10 HSPU

All workouts will be scaled to your individual fitness level.

ZOMBIES!!

MWOD:
2 min pigeon pose over foot
2 min band shoulder

Warm Up:
2 min Dbl unders
then x2:
10 squats
5 pushups
10 kb swings
5 bar press
10 ball slam
5 bar push press
10 RDL

WOD:
RUN from the Zombies!
Duck & Hide & Jump from Zombies!
Zombie Slashers
Dead Zombie Lifts
Throw Zombies
Slam Zombies
Throw Zombies
Carry Dead Zombies 300m
Carry more Zombies OH 200m
Carry rest of Dead Zombies 300m




All workouts will be scaled to your individual fitness level.

Snatch

MWOD:
1 min xleg stretch
1 min spiderman lunge
1 min prayer squat


Warm Up:
2 min Dbl Unders
7 pass thrus PVC
7 Squat
7 Sit ups
7 RDL
7 Bar Snatch BNK Press
7 Bar OH Squat
7 Bar Good Mornings
7 K2E on Floor
7 Squat
7 pass thrus PVC

Burgener Warm up with bar

Strength:
Snatch 5-3-2

WOD:
1RFT:
300m Row
10 OHS 95/65
50 Abmat


All workouts will be scaled to your individual fitness level.

AMRAP 15

MWOD:
2 min hip/quad stretch at wall each side
2 min elbow band stretch
2 min floor wrist stretch

Warm Up:
3 Rounds:
7 pass throughs
7 OHS pvc
7 wall balls
7 abmat
7 superman
7 PVC thruster


WOD:
AMRAP : 15min
300m Run
10 Thruster @ 50% 1rm
10 Push up


All workouts will be scaled to your individual fitness level.

Deadlift

MWOD:
2 min superman lunge
2 min KB Shoulder Back of Socket

Warm Up:
Junk Yard Dog WU x8
10 bar RDL
15 hollow rocks

Strength: DL 5-5-5

WOD: 3 RFT

10 DL @ 50% of 1RM
20 Walking DB Lunges (light)

Cash out if time:
20 KB slasher each side

All workouts will be scaled to your individual fitness level.

Dips...

MWOD:
2min elbow band stretch
OHS at Pullup rack- accumulate 2 min

Warm Up:
100 single jump ropes
Then…
3 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats

WOD:

50 Dbl Unders
50 KB Sw 35/26
30 PBar Dips
5 HSPU

30 Dbl Unders
30 KB Swings
20 PBar Dips
5 HSPU

20 Dbl Unders
20 KB Swings
10 PBar Dips
5 HSPU

All workouts will be scaled to your individual fitness level.

PP/PJ

MWOD:
2 min band stretch ear to armpit
2 min pigeon pose chest over foot

Warm Up:
x3:
10 Sec handstand hold
5 Burpee
10 KB swings
5 Turkish half get ups ea side
5 Push Press/bar
5 Push Jerk/bar


Strength:
Push Press: 5-5-5
Push Jerk: 3-3-3

WOD:

2 min TGU left 35/26
2 min Med Ball Cleans 20/14#
2 min TGU right


All workouts will be scaled to your individual fitness level.

3 Rounds of The Chief

MWOD:
2 min Wide wall hip focus stretch - contract/relax
2 min flat back on ground. Both arms overhead to floor without back extension
(if back extends, then lower arms just to point where back is still flat/neutral. Hold for a second, then back down.)

Warm Up:
2 Rounds:
100 single jump ropes
12 Air squats
12 box jumps
12 ring dips
12 hollow rocks
12 PVC pass-thrus

WOD:
3 Rounds Chief

AMRAP 3 minute of
3 P Clean 135#/95#
6 Push up (chest, belly to ground)
9 Air Squats (use ball)

One min rest between rounds



All workouts will be scaled to your individual fitness level.

Filthy Fifty

MWOD:
1 min each wall hip stretch
1 min each wall quad stretch
1 min each band shoulder

Warm Up:
x2, 5 each:
Air squat
Box jumps
kb swings
lunge each leg
hollow rocks
push press
Good Mornings

WOD:
Filthy Fifty

50 of the following for Time

Box Jump 24"/20"
Jumping Pull ups
KB Swing 1 pood/26#
Walking Lunge Steps (total)
K2E (bar)
Push Press 45#
Back Extension 45#
Wall Ball 20#/14#
Burpees
Double Unders



All workouts will be scaled to your individual fitness level.

Barbells for Boobs

MWOD:
2 min Spiderman Lunge
1 min PVC pass thru

Warm Up:
x2:
7 burpees
7 air squats
7 sit ups
7 bar good mornings
7 bar hang cleans
7 bar push press

then warm up C&J to WOD weight

WOD:
"Amazing Grace"
30 Clean & Jerks for time 135#/95#
scale appropriately


All workouts will be scaled to your individual fitness level.

3 Rounds for time

MWOD:
2 min Cross leg hip stretch
2 Min Shoulder band stretch

Warm Up:
2 min Double Unders
then:
CrossFit Warm up x2

WOD:
3 RFT:

10 Pullups
20 HR Push ups
30 Ball Slams 20#/15#
40 Abmat


All workouts will be scaled to your individual fitness level.

Front Squat

MWOD:
2min elbow band
2min spiderman lunge
2 min floor wrist
PNF rack position if needed

Warm Up:
x2:
7 Squat
7 Sit ups
7 Superman holds
7 Iron Cross
7 Scorpions
7 Hydrants
7 plow to Straddle
7 Push ups
7 PVC Pass thru

Strength:
Front Squat
5-3-1(+)
75%, 85%, 95%

WOD:
8min AMRAP:
8 Shoulder Press @ 55% 1rm
8 Box Jump 24"/20"

Cash Out:
1min hollow hold

All workouts will be scaled to your individual fitness level.

15 AMRAP shoot thrus, rows, slashers

MWOD:
2min external rotate first shoulder band stretch
1 min quad stretch (for yesterday)
2 min hollow rock


Warm Up:
3 rounds:
5 push ups
10 box jumps
15 wallball
10 box dips
5 pull ups

WOD: AMRAP 15 mins:

30 Second Handstand hold (accumulate if needed)
8 Parallette Shoot Thrus
10 Ring Rows
20 kb Slashers ea. Side 26/18#


All workouts will be scaled to your individual fitness level.

Bench, squats & Lunges

MWOD:
2 min wall hip
2 min lax ball crossover ea side

Warm Up:
x2:
3 Cartwheels
7 Pull ups
7 Squat
7 Sit ups
7 Superman holds
7 Hollow Rocks
7 Push up
7 Inch Worms
7 Pistols ea side
7 RDLs
7 Floor Press


STRENGTH:
Bench Press
5-5-5-5

WOD:

50 Air Squats
50 Walking Lunges
35 Air Squats
35 Walking Lunges
20 Air Squats
20 Walking Lunges
200m Run

All workouts will be scaled to your individual fitness level.

12min AMRAP HP Snatch, Burpees

MWOD:
2 min superman lunge
Partner PNF hip/hams x5 ea side
1 min PVC pass thrus

Warm Up:
x2:
7 Squat
7 RDL
7 Sit ups
7 Bar Snatch BNK Press
7 Bar OH Squat
7 Bar Good Mornings
7 K2E on Floor
7 Push up
7 Bar HP Snatch

WOD:
AMRAP 12 minutes:
9 HP Snatch 75/55#
12 Burpees

Cash Out:
2 min A2G suqat

All workouts will be scaled to your individual fitness level.

MWOD:
Athletes Choice of 2min ea. of shoulder stretch and hip/quad/ham stretch. PVC, band, stretches from the posters, your choice. What needs it?

Warm Up:
7 Squat
7 Back Extentions
7 Sit ups
7 Bar Press
7 Pull Ups
7 Bar Front Squat
7 Bar Good Mornings
7 K2E on Floor
7 Bar Push Press
7 Ring Rows
7 Bar OHS
7 Hanging L Raise
7 Inchworms
7 Bar Floor Press
7 Bar Bent Rows

WOD:
6 HSPU
50 Squats
30 KB Swings 35/26
20 Wall Ball 20/14
Row 250m
10 Pushups
Row 250m
20 Wall Ball
30 KB Swing
50 Squat
6 HSPU
10 Pushups
6 HSPU
50 Squats
30 KB swing
20 Wall Ball
Row 250
10 Pushups


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 Shoulder Band Stretch
2:00 Cross Legged Hip Stretch
1:00 Samson Stretch

Warm Up:
7 Air Squat
7 Back Extensions
7 Sit ups
7 Bar Press
7 Pull Ups
7 Bar Front Squat
7 Bar Good Mornings
7 K2E on Floor
7 Bar Push Press
7 Ring Rows
7 Bar OHS
7 Hanging L Raise
7 Inchworms
7 Bar Floor Press
7 Bar Bent Rows

Warmup deadlift to 85% of 1RM

Strength:
4-3-3-3-2 @ 85% 1 RM

WOD:
18-15-12

Push Press 115/80
Med Ball Clean 20/14


All workouts will be scaled to your individual fitness level.

MWOD:
10 Regular Grip Dislocates
10 Reverse Grip Dislocates
2:00 min Wall Quad/Hip Stretch
2:00 min Wall Calf Stretch

Warm Up:
3rnds:
8 Squat
8 Superman's, 3 count hold
8 Inchworms
8 Behind the Neck Snatch Grip Push Press
8 Pull Ups

Squat assessment and push up test.

WOD:
Run easy 800m then start WOD once last runner is in.

10 min AMRAP
10 Ring Dips
10 Box Jumps 24/20
10 Overhead Squat 115/80
30 Double Unders


All workouts will be scaled to your individual fitness level.

MWOD:
1:00 Floor Wrist Stretch
1:00 Band Shoulder Stretch (get that ear in the armpit)
1:00 Elbow Band Stretch
1:00 Spiderman Lunge hold

Warm Up:
3 rnds:
5 OHS
5 Situp
5 Back Extension
5 Pull Up
5 Ring Dip

Strength:
Shoulder Press 5-5-5-5

WOD:
6 rnds:
5 Front Squat 165/115
10 Push Ups


All workouts will be scaled to your individual fitness level.

MWOD:
2 min Wall Quad/Hip
3 min Squat Hold

Warm Up:
3 rnds:
20 Wall Ball
10 Bar Stiff Legged Deadlift
10 R/L Alternating Side Reach Sit Ups
5 Pull Ups

Squat assessment and push up test

WOD:
6 rnds:
21 Abmat
3 Handstand Push Ups
3 Muscle Ups
12 Burpees


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 min Spiderman Lunge Hold
2:00 min Elbow Band Stretch, thumb down

Warm Up:
3 rnds:
8 Box step-ups, ea. leg
8 back extentions
8 K2E on floor
8 Bar Press
8 Body Rows

Squat Assessment and push up test

Strength:
5-5-5-5 Backsquat

WOD:
3 rnds
8 Power Cleans 115/80
400m Run


All workouts will be scaled to your individual fitness level.

Mobility:
1:30 min Cross legged hip stretch, ea side
1:30 min Ankle/calf wall stretch, ea side
10 Dislocates

Warmup:
3rnds:
7 Stepping lunges
7 Bar good mornings
7 Hanging L raises
7 Bar floor press
7 Bar bent rows

WOD:
1 min max pushups

then

"Cindy"
20 min AMRAP
5 Pullups
10 Pushups
15 Squats

All workouts will be scaled to your individual fitness level.

10-10-10. It's the 10th day of the 10th month of 2010

Warm Up:

Shoulder stretch, wall hip stretch, PVC Dislocates

3 minute DU

1 Round CF Warmup

Thruster and HPS Warmup

WOD:

10 Rounds for time:

10 Thrusters 95/65#

10 GHD

10 Hang Power Snatches 95/65#

Cash out:

Add a minute to squat hold

All workouts will be scaled to your individual fitness level.

OHS, 8 Minute AMRAP

Warm Up:

PVC Shoulder dislocates. 2 minute each arm shoulder stretch of your choice. Inchworms including pushup and updog.

300m run.

3 Rounds: 15 Wall ball. 15 DU. 15 KB Swings.

OHS Warmup
Strength:

OHS 5-5-3-3-1

WOD:

8 Minute AMRAP

6 Rings Dips

9 Backsquats 175/125#

12 Knees to Elbow on the floor

Cash out:

Add a minute to your squat hold.

All workouts will be scaled to your individual fitness level.

The 300 Challenge

Warm Up:
PVC dislocates. 10X arm circles, leg swings, iron cross, scorpion.

3 minute DU.

2 Rounds:

14 Jumping Lunges

14 Knees to elbow

14 Good mornings

14 OHS with PVC

WOD:

Thanks to Brian..."The 300 Challenge"

For time:

25 Pullups

50 Deadlift 135/95#

50 Box Jumps 24/20"

50 Floor Wipers with some weight on the bar as Deadlift

50 Clean & Press Single arm KB 35#/26#

25 Pullups

Cash out:

Add 1 minute to that squat hold!
All workouts will be scaled to your individual fitness level.

C&J, "All Jill's Favs"

Warm Up:

2 minute each arm Mobility stretch of your choice.

2 minute each leg mobility stretch of your choice.

PVC Dislocates

Partner med ball throw to curb.

15 Goblet Squats

16 DU

17 Empty bar push press

Burgener Warmup

Clean & Jerk Warm-up

Strength:

Clean& Jerk 5-3-1

WOD:

"All Jill's Fav's"

1 minute Bodyblaster

2 minute Wall Ball situps 20/14#

1 minute pushups

Score it total number of reps accumulated.

Cash out:

Add ONE minute to the last total deep squat hold you did this week.

All workouts will be scaled to your individual fitness level.

Row, KB Snatch, Ball Slam...3 Times!

Mobility:

2 minute shoulder band stretch each side. 1 minute elbow band stretch each side.

KB Snatch & Ball Slam mechanics review.

Warm Up:
3 Minute DU's, 3 Rounds of 15 air squats, 10 GHD, 10 Back ext., 5 Pullups

WOD:

3 Rounds for time:

500m Row

20 KB Snatches each side 35/26#

30 Ball Slams 20/15#

Cash out:

4 minute squat hold.

All workouts will be scaled to your individual fitness level.

DL, 20-15-10

Warm Up:

2 minute ea. side hip/quad wall stretch, PNF stretch, 30 sec. Samson stretch, 10 Plow to straddle, 10 iron crosses and scorpion

500m row, 20 walking lunges each side, 20 Abmat, 20 Pushups

Deadlift warmup

Strength:

Deadlift 3-3-3-3-3

WOD:

20-15-10

Burpees

Air Squats

KB Swings 53/35#

Cash out:

3 minute squat hold.

All workouts will be scaled to your individual fitness level.

CF/USAW Open Triplet

Warm Up:

Band Shoulder Stretch 1 minute each arm.

Elbow band stretch, 1 minute each arm.

2 minute squat hold.

300m run

25 DU

25 Wall Ball (lighter than usual weight)

25 Press with an empty bar

WOD:

10 Minute AMRAP

6 Squat Cleans 125/85#

12 Pullups

24 DU

Cash out:
2 Minute Squat hold.

All workouts will be scaled to your individual fitness level.

1000

Mobility:
ankle/calf stretch at wall 30 secs each
90 sec samson stretch knee on floor
15 PVC pass thrus

Warm Up:
x2:
250 row
inch worms with push up t end of mat
bear crawl to end of mat
crab crawl to end of mat
traveling cossack stretch to end of mat

WOD:1000

50 reps each:
14"/18" jump OH to plate
walking lunge
KB slasher (25 each side) 26#/18#
Hand Release Push up
Wall ball to blue line 20/14# (choose wt to get to blue line)
Pistols (25 each leg)
Dbl Unders
Abmat situps
Dead lift 135/95#
Tire sledgehammer (25 each side)
then
500m run

Cash out:

All workouts will be scaled to your individual fitness level.

Front Squat, half Jack

Mobility:
15 air squats, hip/quad at wall 2MINUTES! ea side, 15 air squats, 1minute elbow band, floor wrists.

Warm Up:
3min dbl unders
then x3:
15 sit ups
10 bar push press
10 bar front squats

Strength:
Front Squat 333222

WOD:
AMRAP 10 min "Jack"
10 Push press, 115/75
10 KB Swings, 1.5 pood
10 Box jumps, 24/20


All workouts will be scaled to your individual fitness level.

12 minute Kalsu

Mobility:
10 PVC pass thrus, Elbow band stretch 90secs ea., Partner floor PNF, floor wrist stretch 1 minute.

Warm Up:
Max strict pull-ups x2
then:
x2 row 300
15 light kb swings
15 air squats
10 good mornings empty bar
5 bar thrusters

WOD:
12 minute Kalsu 135#/95#
Every minute on the minute do 5 Burpees then finish the minute with Thrusters
Score is # of thrusters x weight.

Cash out: wall hip/quad stretch 1:30 each.

All workouts will be scaled to your individual fitness level.

Goblet Squats, Shoulder Press

Mobility:
Straight arm band shoulder stretch 2 minutes
Wall wide hip/quad stretch contract/release glute 1min each side
15 PVC pass thrus

Warm Up:
x3
1:30 dbl unders
10 abmats
10 air squats
10 bar push press


Strength:
Max Goblet Squats 1 minute 70#/53#
then
Shoulder Press: 2-2-2-2-2-2-2-2

WOD:
retest from July 15th

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettle Bell Swings 1.5 pood
Sprint 40 yards

*Complete the KB swings and in between sets sprint 40 yards.

Cash out:
Accumulate 2 minute A2G squat

All workouts will be scaled to your individual fitness level.

ball throws & slams

Mobility:
band dbl elbow stretch 2min, 1 min each leg- hip/quad wall stretch, Partner PNF floor hip/ham

Warm Up:
3 rnds:
100m run
15 Wallball
10 release hand push ups
5 empty bar RDL (slow)
5 strict pull ups

WOD:
It's been 2 months! Let's see if you can shave some time!
From 7/23:

5RFT:

Ball throw 100m 20#/15#
25 ball slam
Ball throw 100m
5 Burpees



All workouts will be scaled to your individual fitness level.

Warm Up:
Athletes Choice of 2min ea. of shoulder stretch and hip/quad/ham stretch. PVC, band, stretches from the posters, your choice. What needs it?

Then, 2rnds:
15 Pull Ups
15 Push Ups
15 Sit Ups
15 Air squats

WOD:
800m run
14 squat thrust
7 dips
14 K2E
7 HSPU
200m run
14 squat thrust
7 dips
14 K2E
7 HSPU
300m run
14 squat thrust
7 dips
14 K2E
7 HSPU
400m run
14 squat thrust
7 dips
14 K2E
7 HSPU

All workouts will be scaled to your individual fitness level.

Fight Gone Bad

WOD:

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps) 20#/14#
   
2. Sumo deadlift high-pull (Reps) 75#/55#
   
3. Box jump (Reps) 20"
   
4. Push-press (Reps) 75#/55#
5. Row (Calories)

Cash out:

All workouts will be scaled to your individual fitness level.

Warm Up:
Band Elbow Stretch 2min
3 rnds:
30 Second Samson Stretch
10 OHS, empty bar
10 Sit Ups
10 Back Extentions
10 Pull Ups
10 Dips

WOD:
10 min AMRAP:
30 Double Unders
8 Hang Power Clean 155/110


All workouts will be scaled to your individual fitness level.

Warm Up:
Wall Quad/Hip Stretch
20 Shoulder Dislocates (Narrow grip after 10)
2 rnds:
5 clapping push ups
1 min Row
10 Squat Jumps
1:30 min Double Unders
10 Sit ups

Strength:
Find your 3rm pull up
3-3-3 Bench Press

WOD:
23-18-12
Jump and Touch 18"/14" above standing reach
GHD


All workouts will be scaled to your individual fitness level.

Warm Up:
2 min. Elbow shoulder band stretch (thumb down), 2 min. cross legged hip stretch, 40 light wall ball then 3 rounds of 10 reps each: Body row, empty bar press, light kb swing, empty bar good morning


WOD:
DANNI'S B-DAY WOD
AMRAP 15min
9 Pullups
20 Push Press 95/65
8 KB Snatch (ea arm) 44/28
2 K2E
28 Wall ball sit ups 20/14


All workouts will be scaled to your individual fitness level.

Warm Up:
Wall quad/hip stretch, band shoulder stretch, 10 iron crosses, 10 scorpions, 10 plow straddle


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

WOD:
500m Row
1 Deadlift 325/225
300m Row
3 Deadlift
100m Row
5 Deadlift

All workouts will be scaled to your individual fitness level.

5 rounds

Warm Up: Elbow band stretch, cross-legged hip stretch, 3 rounds CFWU x10 reps.

WOD:

5 RFT

20 Box Jumps 24"/20"
10 Muscle ups
20 Burpees

Cash out:

All workouts will be scaled to your individual fitness level.

Happy Birthday Christina!

Warm Up:

Partner med ball throw around the building. Crossfit Warmup X2.

Buy in:

36 Skin the Cats (or maybe like 10)

WOD:

"Happy Birthday"

1Rope climb
36 Ring dips
36 Pullups
3 Muscle Ups
6 Box Jumps 24/20"
36 Knees to elbow (on the floor)
36 Wall Ball 20/14#
1 Rope Climb

Cash out:

Christina's choice but 36 of them!

All workouts will be scaled to your individual fitness level.

DL,PP, 4 minutes

Warm Up:
DU while your partner runs around the building. PVC Shoulder dislocates. 60 sec shoulder stretch. 10 pullups. 10 squats. 10 walking lunges. Remember to warmup for each lift.

Strength:

Deadlift 1-1-1-1-1
Push Press 1-1-1-1-1

WOD:

4 Minute AMRAP:
10 air squats
8 ball slams 20/15#
6 pushups

Cash out:

15 Around the Worlds

All workouts will be scaled to your individual fitness level.

FGB style

Warm Up:300m Row, quad/hip wall stretch 1min each side, cross legged hip stretch, 10 arm circles forward & back, 90 sec shoulder band stretch, Foam roll lats.

Buy in:
10 FULL ROM HSPU- scale however you need to get all the way down & up!
WOD mechanics

WOD:
3 rounds FGB Style:
1 minute each then 1 minute rest x3

Burpees
Wallball 20/14
Weighted Abmat 20/15
Medball Clean 20/14
Pull ups

Score is total reps

Cash out: quad/hip wall stretch 1min each side

All workouts will be scaled to your individual fitness level.

Snatches

Warm Up:

3 min. DU practice. Band shoulder stretch. Elbow shoulder stretch. 10 OHS with PVC. Burgener Warmup. Snatch Warm-up.

Strength:

Snatch 5-5-5-3-3

WOD:

30 Split Jerks for time 135/95#

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.

"And THEN"

Warm Up:

3 min DU's. PVC Shoulder dislocates. Cossack stretch x10 each side. Samson Stretch X2. Prayer squat x3 for 20 sec. hold. Warm up FS, BS, OHS.

Buy in:

10 Snatch Balance

WOD:

4 Rounds Tabata Pullups.

THEN,

2 Rounds:

25 DU

15 Back Squat 120/85#

20 Toes to Bar

15 Front Squats 120/85#

20 KB Swings 70/44#

15 OHS 120/85#

20 GHD

25 Jumping Lunges

THEN, 300m Run

Cash out:

Stretch

All workouts will be scaled to your individual fitness level.

OHS. 3 Min,2,1...

Warm Up:

3 minutes of DU's. Band and elbow stretch for 60 sec. each. Partner hip stretch. Inch worm down mat, walking lunges up mat. Warm up OHS.

Strength:

OHS 3-3-3-3-3

WOD:

3 minutes of Thrusters 95/65#

2 minutes of ring dips

1 minute of HSPU

Score is total number of reps so keep a running total!

Cash out:

25 KB Slashers each side.

All workouts will be scaled to your individual fitness level.

Oh No...

Warm Up:

3 Minute DU's. PVC Shoulder dislocates. Band Shoulder stretch 90 secs. 10 Pullups. 10 air squats.

Buy in:

300m Farmers Walk-Grab some HEAVY Dumbells!

WOD:

5 Rounds for time:

250m Row

10 Squat Cleans 135/95#

15 GHD

20 Box Jumps 24/20"

Cash out:

5 Muscle Up Progressions & Stretch

All workouts will be scaled to your individual fitness level.

Running Barbara

Warm Up:
3 min Double Unders, wall quad/hip stretch 60 secs, band shoulder 60 secs, CrossFit warm up X2.

Buy in:
Review standards for WOD

WOD:
Running Barbara
5RFT:

20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
300m run

Cash out: wall quad/hip stretch

All workouts will be scaled to your individual fitness level.

30-15-20-10-5

Warm Up:300m run, quad/hip wall stretch, Cossack stretch, PVC shoulder, arm circles.

Buy in:
OH Barbell walk 200m

WOD:
For Time:
30-15-20-10-5

Box Jumps 24"/20
Wall Ball 20#/14
SDHP 65#/48
Double Unders
Medicine Ball Throw 20#/15#

Cash out: quad/hip wall stretch

All workouts will be scaled to your individual fitness level.

Bench & Front Squat

Warm Up: 2 minutes DBL Unders, Partner PNF hip/hams, More Band Shoulder work!

Buy in:Warm ups for Bench & Front Squat, Midline Stability.

Strength:
Bench Press: 3-3-3
Front Squat: 3-3-3

WOD:
60 seconds:
Seated Press 44#/28#
Abmat Sit ups
Airsquats to depth
KB Slashers - ea side

Cash out: Stretch

All workouts will be scaled to your individual fitness level.

Curtis P

Warm Up:
Partner 300m row/300m run, overhead elbow flexion band stretch, wall hip/quad stretch, partner PNF hip/hamstring.

Buy in: Warm up WOD movements.

WOD:
Amrap 15mins:

"Curtis P"
55% Bodyweight

Hang Power Clean
Rack Lunge Left
Rack Lunge Right
Push Press

Cash out:
10 each side: Sandbag TGU 25/50#

All workouts will be scaled to your individual fitness level.

Clean & Jerks,

Warm Up:400m row, overhead elbow flexion band stretch, hip stretch, partner PNF hip/hamstring.

Buy in: Front Squats, footwork for jerk, warm up for clean & jerks

Strength: C&J 3-3-3-3-3

WOD:
Death by:Bodyblaster
Burpee/Pullup/K2E

Cash out:

All workouts will be scaled to your individual fitness level.

Labor Day

No WODs today! Enjoy the holiday!!

Maybe go run a 5k???

Warm Up:
2min DU's, 10 PVC dislocates, 10 bow & bend, 10 torso rotation, 10 side bend w/ pvc, 10 hip circles, 10 iron cross, 10 scorpions, 10 walking spiderman lunge, 10 kossack

WOD:
30 DU's
45 Burpees
45 Pull ups
45 Air Squats
45 K2E
25 Ground to overhead 115/80
45 Push ups
45 Ball Slams
45 KB swing 44/35
30 DU's

All workouts will be scaled to your individual fitness level.

Warm Up:
2min DU's, 10 PVC dislocates, 10 bow & bend, 10 torso rotation, 10 side bend with PVC,10 hip circles,10 iron cross, 10 scorpions, 10 walking spiderman lunge, 10 kossack

Buy in:
Deadlift mechanics, warmup

Strength:
Deadlift 1-1-1-1-1-1-1

WOD:
AMRAP 7min:
5 Thruster 155/110
10 Box Jump 30/24

All workouts will be scaled to your individual fitness level.

Jerry

Warm Up:
Easy 200m run, easy 250m row, 3 rounds of: samson stretch, 10 OHS w/ PVC, 10 sit-ups, 10 back extensions, 10 pull ups, 10 dips

WOD:
"Jerry"

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:
Run 1 mile
Row 2K
Run 1 Mile

All workouts will be scaled to your individual fitness level.

Press

Warm Up:
30 jumping jacks, shoulder dislocates, elbow, circles, torso twists, grounded sampson stretch, cobra to down dog, OHS w/ PVC

Buy in:
Rowing review
Press mechanics, press warmup

Strength:
Press 1-1-1-1-1-1-1

WOD:
18-15-12-9-6
SDHP 85/60
GHD(If you are using an abmat, legs must be butterflied. At the bottom position, the backs of your hands must touch the floor with your arms straight overhead and you must touch your toes at the top)

Cash out:

All workouts will be scaled to your individual fitness level.

AMRAP 15

Warm Up:
500m row, 2min shoulder band stretch, 30 sec samson stretch (back leg grounded, push hips forward), 10 arm circles, 10 bow and bend, 10 side bend, 10 frog hops, 10 cossack

Buy in:
5 min skill work (other than HSPU and MU's)
HSPU and MU mechanics and scaling

WOD:
AMRAP 15 min
7 HSPU
7 Lunges
7 MU
7 Pistols
7 Push ups
300m Run

Cash out:
10 Barbell roll outs

All workouts will be scaled to your individual fitness level.

Bench

Warm Up:
2min DU's then 2 rounds of: 5 push ups, 5 clapping push ups, 10 shoulder dislocates (round 2 with narrower grip0, 10 walking spiderman lunge

Buy in:
Bench Mechanics, bench warm up, push jerk mechanics, med ball clean mechanics

Strength:
1-1-1-1-1-1-1 Bench Press

WOD:
With a continuous clock, as many reps as possible
1:30min Push Jerk 75/55
1:30min Medicine Ball Cleans 20/14
1:30min DU's

Cash out:
Handstand practice/holds

All workouts will be scaled to your individual fitness level.

AMRAP 10 min

Warm Up: high knee skip to curb, side shuffle back, switch facing directions at door #8, CrossFit warm up x2,

Buy in:
Muscle up progressions

WOD:

AMRAP 10 min
12 Burpees
21 Anchored Sit ups (hands above head hit the floor, hit the wall at the top)


All workouts will be scaled to your individual fitness level.

Sunday Funday

Warm Up:

3 minute DU's. CF Warmup X2.

Buy in:

Muscle Up Practice

WOD:

For time:

300 m run
30 kb swings 44/35#
25 k-e (floor)

50 squat
50 DUs
25 burpees
30 kb swings 44/35#
300 m run

Cash out:

10 Full ROM HSPU

All workouts will be scaled to your individual fitness level.

100 KB Snatches

Warm Up:

300m run. 10 Iron Cross and Scorpion. 3x 10 second prayer squats.

Strength:

Backsquat 3-3-1-3-3

WOD:

100 KB Snatches. Each Arm. 44/35#

Cash out:

100 Abmat for time

All workouts will be scaled to your individual fitness level.

HAPPY BIRTHDAY JACK!

Warm Up:

400m Row, while partner practices DU's. Switch. 10 leg swings, all directions, both legs. 10 air squats. 10 push ups. 10 situps.

Buy in:

Happy Birthday JACK!!!!

43 Burpees!

WOD:

"ADAMBROWN"

2 Rounds for time:

24 Deadlift 295/205#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Bench Press 195/135#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Squat Cleans 145/100#

Cash out:

5 Turkish Getups each side

All workouts will be scaled to your individual fitness level.

PP, 9 min AMRAP

Warm Up:
3 minute DU's. PVC Shoulder dislocates. Wrist circles. Arm circles. Shoulder circles. hip rotation, ankle rotations. 1o Iron crosses. 10 scorpion. 10 strict pullups.

Strength:

Push Press 8-5-3-1

WOD:

9 Minute AMRAP:

8 Pullups

10 Walking OH KB Lunges: LEFT ARM 44/35#

8 Moving Barbell Squat Jumps 95/65#

10 Walking OH KB Lunges: RIGHT ARM 44/35#

Cash out:

15 Around the Worlds

All workouts will be scaled to your individual fitness level.

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

Warm Up:

3 minute DU's. Med ball throw to curb and back. PVC shoulder dislocates.

Buy in:

Snatch Balance. 5-5-5

WOD:

For time:

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

Row for Calories

Ring dips

GHD

OH Squats 115/80#

Cash out:

5 Muscle Up Progressions

All workouts will be scaled to your individual fitness level.

DL, Thrusters, Ring Pushups

Warm Up:

3 minute DU's. Inch worm down the mat. Walking lunges back up the mat. 3x Prayer squat with 10 second hold at the bottom. Cossack's stretch 2x ea. side. Deadlift Warm up.

Strength:

Deadlift 5-3-1

WOD:

For time:

6 Rounds:

10 Thrusters 95/65#

10 Ring Pushups

Cash out:

4 x 30 second Ring sits or L-sits HOLDS

All workouts will be scaled to your individual fitness level.

Painstorm: August

Warm Up:

3 minute DU's. PVC Shoulder Dislocates. 2 Minute Shoulder Band stretch (each arm). 6 Wall Ball @ WOD wt. 6 Ball Slam @ WOD wt.

Buy in:

Burgener Warm-up with an empty bar. Warm up snatch and G-OH.

WOD:

August "Painstorm" (well half of it)

For time:

5 Rounds

3 Ground to OH 130/85#

15 Ball Slams 20/15#

800m Run

5 Rounds

3 Power Snatch 130/85#

15 Wall Ball 20/14#

800m Run

Cash out:

Tabata Abs (I know, it is my favorite!)

All workouts will be scaled to your individual fitness level.

X2 Tabata!

Warm Up:100m run, 50m ea: high knee skip, fanny wackers. 25m each: Traveling Cossack stretch, Frog jumps. PVC shoulder warm up.

Buy in:10 Frog Squats, Shoot thru practice,

WOD: X2 Tabata!

4rounds each 20 secs work, 10 secs rest:

1. Seated Shoulder Press
2. Box Jumps 24"/20"
3. Goblet Squats 35#/26#
4. Paralette Shoot Thrus!
5.Abmat Sit ups 15#/12#

then

200m Sandbag run
Repeat once more.

Cash out: Handstand practice / one arm handstand practice!

All workouts will be scaled to your individual fitness level.

Front Squat , Max HSPUs

Warm Up: 2 minutes double unders, 1 minute jumping jacks, 10x: pvc shoulder, pvc OH side bends, shoulder rotations, band stretch 2min each side.

Buy in:
10 strict pull-ups
Front Squat warm up: wrist rotations, wrist extensions on floor, samson stretch each side 25 secs.
Prayer squat 25 seconds, 10 empty bar front squats then warm up to 5 rep.

Strength:
Front Squat 5-3-10-3-5

WOD:

5 rounds:
Max HSPU FULL ROM!!!!
200m row
Score is max HSPU

Cash out:
50 abmats for time

All workouts will be scaled to your individual fitness level.

AMRAP 15 BS, OH lunge, GHD

Warm Up:Tabata Row 4 rounds, 10 inch worms, 10 lying punts, 10 hydrants, 10 prisoner squats, 10 crunches, 10 arm circles.

Buy in:10 HSPU full ROM- Use however tight band needed, box or bar but get head to GROUND!

WOD:

AMRAP 15 minutes:
7 Backsquat 185/135
10 OH lunge 35/25# plate
15 GHD

Score is weight * reps * rounds
7 * 185= 1295 *5 rounds = 6475
10 * 35=350 * 5 =1750

Cash out:
5 ring dips full ROM

Then go home and enter your height/weight lifts and weigh lifted etc... from WOD here: power output calculator Figure out your total power output from lifts!


All workouts will be scaled to your individual fitness level.

Snatch, SQT

Warm Up:Double Unders 2 minutes, wrist, elbow, arm rotations, bow & bend, scorpion & iron cross, walking RDL & leg swings.

Buy in:Burgerner warm up and skill transfers,
Snatch Warm up

Strength: Power Snatch 5-3-3-3-5

WOD:

"SQT"
3 rounds for time: (shoot for under 5 minutes)

10x 95/65# Ground to Overhead
200m shuttle sprints (50 meters x4)

Cash out: Stretch

All workouts will be scaled to your individual fitness level.

Wednesday 20 minutes to curb & back.

Warm Up:Partner medicine ball throw to curb & back. PVC shoulder, Band shoulder stretch. 10 OH squats empty bar.

WOD: 20 minutes.

Tire throw to Curb
Run back
OH Barbell carry
Run back
Farmers Walk
Run back

then

Run to Curb
Farmers Walk back
Run to Curb
OH Barbell carry back
Run to Curb
Tire Throw back

Repeat pattern for 20 minutes.
Score is total amount of weight x distance.
Barbell & DBs should be heavy/challenging

Cash out:
Burgener drills: 60 seconds Barbell jump squats

All workouts will be scaled to your individual fitness level.

Clean & Jerks, lunges, sit ups, push ups

Warm Up:200m run, junk yard dog w/u, 10pvc dislocates, Burgener warm up with bar

Buy in: Jerk footwork, Clean & Jerk warm up

Strength: Clean & Jerks 5-3-3-3-5

WOD: AMRAP 8mins
10 Jumping Lunges
8 Sit-ups
6 Push ups

Cash out: 60 sec floor shoulder press

All workouts will be scaled to your individual fitness level.

WHOA!

Warm Up:

2 minute DU's, Inch worms down & back, 10 scorpions, 10 lying punts, 5 bridge to back bends, 5 Shoot thru's

Buy in:

KB Snatch & squat clean practice/review

WOD:

“Whoa” Revisiting from 5/28/2010:

400m Run
40 KB 53/35#
Abmats
Wallball 20/14#
300m Run
30 Pull ups
Box jumps 24/20”
KB snatch 35/26#
200m Run
20 Sq Clean 95/65
Paralette Shoot-thrus
BarBell Squat Jumps 95/65

Cash out:

All workouts will be scaled to your individual fitness level.

Warm Up:

PVC dislocates, CF WU x2

Buy in:

Handstand Wall Walks

WOD:

For Time:

100 m walking lunges 20#/15#

35 Goblet Squats 53/35#

25 Wall Ball 20/14#

15 Box Jump 24"/20"

10 L-Raises

800 m Run

10 Burpees

15 Pullups

25 Med Ball Cleans 20#/14##

30 Knees to Elbow

100 m walking lunges 20/15#

Cash out:
Max Handstand Holds, Ring Holds

All workouts will be scaled to your individual fitness level.

Warm Up: 100m running jump rope, 50m low side shuffle each leg, 50m walking lunge forward, backward 10x: broad jumps, frog hops forward, backward, scorpions, iron crosses, PVC shoulder.

Buy in: 10 min goal Skill Work, Deadlift WU

Strength:

Deadlift 5 5 5

WOD:

Big Girl Annie !

5/4 3/2/1 BW Deadlift
50/40/30/20/10 Double Unders

Cash out: Partner Medicine Ball Abs - 2 sets 25


All workouts will be scaled to your individual fitness level.

Warm Up:
Partner slam ball throw to curb and back. Throw it overhead, right and left side and behind.
Barbell Complex #1 (on the white board)

Buy in:
400 m run for time.
SDHP and Thruster mechanics

WOD:
21-15-9

SDHP 95#/65#
KB Swing 44#/35#
Thruster 95#/65#

Cash out:
50 Plank Walkups (plank position, come down on left forearm, then right forearm. Come back up on left hand, then right hand. Repeat. 50 times.

All workouts will be scaled to your individual fitness level.

Warm Up:
Partner 200 m Row/Double Under, Burgener Warmup

Buy in:
Hang Power Clean Mechanics, warmup to WOD weight
KB Snatch Mechanics

Strength:

Hang Power Clean 3 3 3 3 3

WOD:
3 Rounds
10 KB Snatch ea arm 35#/26#
10 KB Swing 53#/44#
10 Burpee

Cash out:

5 ea side Turkish Getup, 5 ea side half-get up, 10 russian twist




All workouts will be scaled to your individual fitness level.

Warm Up::

3 min double unders, across the mat: inch worms, crab crawl, bear crawl, spiderman, plank walk, platypus, 10 abmat situps

Buy in:

5 min skill practice

OH Squat mechanics, warmup to WOD weight

WOD:

3 Rounds:

5 HSPU

10 Toes to Bar (up to the left/up to the right is one)

15 OH Squat 95/65#

20 Weighted Box Step Ups 40#/25#, 24"/20" (10 ea. leg)

Cash out:
Max. Superman Hold, Prone, Supine, Side, Side

All workouts will be scaled to your individual fitness level.

Warm Up:
Band Shoulder stretch, PVC shoulder disclocates, 10 ea. wall ball overhead, right side, left side and reverse.

Buy in:
Shoulder Press, Push Press, Push Jerk mechanics.
Warm up to WOD weight.

Strength

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

WOD:

"Bull In A Ring"

Max Rounds in 2 min x 5 Rounds
5 tuck jump/5 Kto E/5 Ball Slam/5 Squat Thrust
Rest 1 min in between rounds

Cash out:
Max Superman hold on stomach, left side, right side and on back.


All workouts will be scaled to your individual fitness level.

Murph

Warm Up:
Running Jump Rope around bldg., samson stretch, 3 easy rounds of Cindy

Buy in:
5 mins goal skill work

WOD:
"Mystery WOD"

Cash out:
Full Body Stretch

All workouts will be scaled to your individual fitness level.

Warm Up:
200m Run, 10 double unders, CF warmup x 2

WOD:

10 Squats
10 Double Unders
10 Sit-ups
10 Box Jumps 24"/20"
10 HSPU
10 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)

20 Squats
20 Double Unders
20 Sit-ups
20 Box Jumps 24"/20"
20 HSPU
20 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)

10 Squats
10 Double Unders
10 Sit-ups
10 Box Jumps 24"/20"
10 HSPU
10 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)


All workouts will be scaled to your individual fitness level.

Warm Up:

250m row, arm circles x 10, internal/external arm rotations x 10, iron cross x 10, scorpions x 10, spider-man lunge x 10, Burgener Warm-up

Strength:

Snatch Balance 3-2-1-1-1
Keep the weight below 75% of your 1RM snatch and work on landing in the absolute bottom position. Courtesy of CrossFit Agoge.

WOD:

AMRAP 12 min.
10 Dips
25 Knees to Elbows
10 Press 95/65
25 Walking Lunges


Cash out:

Straddle PVC Stretch

All workouts will be scaled to your individual fitness level.

Warm Up:

20 light wall ball, Arm rotations x 10, OHS w/ PVC x 10, Sit-up x 10, Good mornings x 10, dips x 10

Buy in:

Back squat mechanics and warm-up to WOD weight

WOD:
5 rounds:

10 Back Squats 225/185
500m Row

Cash out:

Barbell roll-outs x 10

All workouts will be scaled to your individual fitness level.

Warm Up:

200m run, CrossFit Warm-up x 2

Buy in:

5 attempts at max. height box jump

WOD:

"Cindy"
AMRAP 20min
5 Pullups
10 Pushups
15 Squats

All workouts will be scaled to your individual fitness level.

Warm Up:

3 min double unders, 10 reps each: shoulder dislocates, torso rotations, hip circles, iron cross, scorpions, cossack and then 2 rounds, 5 reps each: pull-ups, pushups, squats, back extensions (GHD or Abmat)

Buy in:

10 min skill practice

WOD:

7 rounds:

10 Sumo Deadlift High Pull 95#/65#

15 GHD or Abmat situps

All workouts will be scaled to your individual fitness level.

Warm Up:

500m row, 10 each: wrist circles, elbow circles, shoulder dislocates, sidebend, torso rotations, hip circles, up dog/ down dog, plow/straddle, forward/back leg swing, side to side leg swing, walking lunge, cossack, samson stretch (30 sec) and then 2 rounds, 5 reps each: sit-ups, good mornings (pvc or empty bar), pull-ups, dips

Strength:

Bench Press 5-5-3-3-1

WOD:

3 rounds:

10 Deadlift 225/185 (approx. 45% of 1RM)

15 Box Jumps 24"/20"

20 Pull-ups


All workouts will be scaled to your individual fitness level.

Warm Up:

2 min double unders, Dislocates, torso rotations, bow and bend, hip circles, forward/back leg swings, side to side leg swings, prayer squat

Buy in:

400m run for time.

WOD:

20, 16, 12, 8, 4 Burpees

4, 8, 12, 16, 20 Wall Ball 20#/14#

Cash out:
Russian Twist x 10 each side

All workouts will be scaled to your individual fitness level.

Team WOD

Warm Up:

3 Minutes of DU. PVC Shoulder dislocates. 10 Pullups. 20 (light) Wall Ball. 10 Walking lunges.

Buy in:

500m Row for time.

WOD:

As a team of 4, complete as many reps in 18 minutes as possible:

100m Med Ball Throw 20/15#

Medicine Ball Cleans 20/14#

Ball Slams 20/15#

KB Swings 53/35#

The pace is set by the person doing the med ball throw, the other team members will be accumulating a running count of cleans, slams, & swings. Rotate to next exercise when member comes in from throw.

Cash out:

10 Around the Worlds

All workouts will be scaled to your individual fitness level.

OH Squats. 3 Minutes...3 Minutes...3 Minutes

Warm Up:

Guess what? 3 Minute DU practice. PVC Dislocates. Band Shoulder stretch. Iron crosses & scorpion X10. Full body rotations.

Strength:

OH Squats 5-5-3-3-1

WOD:

Tabata Situps THEN,

Max Reps in:

3 Minutes of Push Press 95/65#

3 Minutes of Back Squat 135/95#

3 Minutes of KB Snatch 53/35#

Cash out:

Renegade Row X10 on each side.

All workouts will be scaled to your individual fitness level.