Kelly

Warm Up:Wall Ball Warm-up, Samson stretch, PVC

Buy in: Handstands/push-ups, Wall Ball, Box Jump mechanics.

WOD:

Kelly
5 Rounds For Time:

400m Run
30 Box Jumps
30 Wall Ball

Compare to 1/13 here

Cash out: Muscle up Progressions.

Deadlifts, Shoulder Press

Warm Up:2 minute double unders, 1x10: leg extenders, plow to straddle, iron crosses. 6 max height vertical jumps. PVC Shoulders

Buy in: 1x5 50% Deadlift, 1x4 60% Deadlift, 1x3 70%
Then Deadlift
1x5 50% Shoulder Press, 1x4 60% Shoulder Press, 1x3 70% Shoulder Press
Then SP.

Strength:
Deadlift 1x10 Use your 5rm weight.
Shoulder Press 3-3-3

WOD:
7 Rounds for time:
7 KB 53/35
7 Ball Slams 20/15

Cash out:

All workouts will be scaled to your individual fitness level.

Monday 3 Rounds

Warm Up:Full body PVC, superman crawls, jumping squats, 10 abmat, 10 back ext abmat.

Buy in: Handstands on Parallettes, squat mechanics, ring push-ups.

WOD:
3 Rounds for time:

200m Run
75 Squats
25 Ring Push ups
25 L-Raises


Cash out: Supine ring pull ups.

All workouts will be scaled to your individual fitness level.

Sunday AMRAP 20

Warm Up:200m run, broad jumps, crazy legs, PVC, Samson stretch, 15 abmat.

Buy in: Kicking up to handstands, handstand holds. Mechanics of Waiters Walk, K2E, Box Jumps.

WOD:

AMRAP 20:
200m Waiter's Walk 35/26
12 Box Jumps
15 Knees to Elbows

Cash out: Tabata hollow holds.

All workouts will be scaled to your individual fitness level.

The Bear Complex

Warm Up: Quadraped movements x4, PVC,
5 Rocking Bridge or walking bridge on wall, 10 hollow rocks, 10 arch rocks.

Buy in: Barbell Complex #1, Mechanics of all lifts, 2x with light weights.

WOD:
"The Bear" (compare to 12/28/09)Bear Complex WOD...[wmv][mov]

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.

Cash out: Tabata Hollow Holds.

All workouts will be scaled to your individual fitness level.

Another 400

Warm Up: PVC, Hamstring warm-up, Hip swings, 5 10sec bridges, 15 knees to elbows or toes to bar.

Buy in: Practice BB Lunges, Parallette Push-ups, Dead-lifts.

WOD:
For time:
40 of each. Can go in any order but must complete the full set of 40 of each before moving on.

Wallball (20#/14#)
Barbell Lunges (65#/45#)
Double Unders
Floor Wipers (65#/45#)
Dead-lift (135#/95#)
Box Jumps (24"/20")
Parallette Push-ups
Weighted Abmats or GHD
Goblet KB Squats (53#/35#)
Ring or Towel Pull-ups


Cash out: Handstand holds, skin the cats.

All workouts will be scaled to your individual fitness level.

Front Squats, Annie

Warm Up:Samson stretch, 5 push up to bridge- hold 10 sec, 1x10 jumping squats, scorpions, iron crosses, abmats, abmat back extensions, 6 max height box jumps, 6 jumps 1' above reach.

Buy in:Front Squat mechanics. Warm up Fr. Squat weight.

Strength: Front Squat 3-3-2-2-1

WOD:
"Annie"
50-40-30-20-10
Double Unders (YES all double unders!)
Sit ups

Cash out: 10 skin the cats/or 200m rack bar walk 75#/55#.

All workouts will be scaled to your individual fitness level.

Ring Dips & HSPU's

Warm Up: PVC warm-up, arm swings, hip swings, 15 OH Squats, 15 abmat, 5 push-ups.

Buy in: Dip progressions, HSPU progressions

WOD:

21*15*9

Ring Dips / PBar Dips
HSPU
Burpees

Cash out:10 dead hang pull-ups, plank holds.

All workouts will be scaled to your individual fitness level.

6:00AM WOD for 03/24/10 cancled due to the snow

The 6:30AM WOD has been cancled due to the snow but as of now the 9:00 AM WOD and evening WOD's are still on.

Bench Press, Sectionals WOD #3

Warm Up: 3 min Double Under attempts, PVC shoulder, 1x10 arm circles, scorpions, partner med ball sit ups, 2x3 clapping push ups.

Buy in: Squat Clean Mechanics, working up to WOD weight.

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

WOD: Mountain Sectionals WOD #3

AMRAP 10 minutes:
6 Squat Cleans 135#/95#
9 Chest to Bar Pull-ups
12 Box Jumps 24"/20"

Cash out: Tabata abs, 10 rings dips (again!)

All workouts will be scaled to your individual fitness level.

WOD #1 Mountain Sectionals

Warm Up: 300m run, Inchworms, 15 squats, 15 abmat, PVC shoulder

Buy in:KB mechanics, practice KB weight

WOD: 3 Rounds:
500m row
21 KB swings 70#/44#
300m run

Cash out: 10 ring dips, 10 HSPU

All workouts will be scaled to your individual fitness level.

Pick Your Poison

Warm Up:For 5 mins, do walking lunges w/ torso twist around the perimeter of the mat, stopping every 1 minute to do 3 pushup, 3 situps, 3 dips and 3 squats.

Buy in:

WOD:
Pick Your Poison
Choose an exercise that challenges you. Perform 1 the first minute, 2 the second minute, 3 the third etc., until you can no longer perform the required amount of reps in that particular minute.
This is harder than it sounds!

Cash out:
Accumulate 5 mins in plank pose, L-sit on the parallettes and static hold on the rings. Mix them up any way you want.

All workouts will be scaled to your individual fitness level.

Back Squat 3-3-3-3-3

Warm Up: Inch worms down & back.1x10 tuck jumps on the red mat, hydrants, scorpions, iron crosses, prisoner squats, abmat situps. 2x3 Box jumps 24/36, tuck jumps.

Buy in: Back squat mechanics, 1x5 50% 1RM

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

WOD:
5 Rounds:
200m Run
10 Toes to Bar

Cash out: STRETCH!!

All workouts will be scaled to your individual fitness level.

St. Patricks Day!

Warm Up: 200m run, PVC warm up, 15 OH Squats, 15 abmat, 15 abmat back ext.

Buy in: SDHP & Thruster mechanics.

WOD:
To celebrate the Irish holiday
Wear Green!!
2 rounds of 17 reps each

S - Sumo deadlift high pull 75#/55#
T - Thrusters 75#/55#

P - Pushups
A - Abs (Weighted)
T - Tire Throws
R - Run from / to Tire
I - I Love WallBall 20#/14#
C - Cleans 75#/55#
K - KB's 53#/35#
S - Slam Ball 20#/15#

D - Double Unders
A - Abs (Weighted)
Y- YAY! Burpees

Cash out:

All workouts will be scaled to your individual fitness level.

Clean & Jerks, Helen

Early? 3min Double Unders- how many can you get in a row??

Warm Up:PVC Shoulder rotations, 5 pull-ups, 15 Box Jumps, 15 Abmat, Complex #1.

Buy in: KB mechanics, Clean & Jerk Practice

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

WOD:
"Helen"
3 Rounds for time
400m run
21 KB swings 52#/35#
12 pull-ups

Cash out: Plank Abs. Skin the cats on the rings.

All workouts will be scaled to your individual fitness level.

Tabata This!

Early? 400m Row, Double Unders

Warm up:
PVC Shoulder Rotations, CrossFit Warmup x2

Buy in: Squat mechanics, Perfect Push up standard and knee.

WOD: 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.

Pull-ups
Push-ups
Sit-ups
Squats


Cash out:
Handstands for time x 3.

All workouts will be scaled to your individual fitness level.

Hamburguesa with Sauce

Buy in: Medball warm up, inch worms, OH bar holds for time

1 Round for Time:

5 Pullup
10 Pushup
15 KB SDHP
200 m Run w/ 100m Sandbag
21 KB Swing
12 Broadjump Burpees
400 m Run
50 Wall Ball
400 m Run
12 Broadjump Burpees
21 KB Swing
200 m Run w/ 100m Sandbag
15 KB SDHP
10 Pushup
5 Pullup

Cash out:
Tabata Abs

All workouts will be scaled to your individual fitness level.

Itza Doozy!

Buy in: 10X suicide runs up & down the mat, PVC warm up. Group dynamic warm up.

WOD-
For time:
100 Mountain climbers
90 Jumping lunges
80 KB swings (24 kg/16 kg)
70 Unanchored sit ups or abmats
60 Double Unders
50 Box jumps (20"/16")
40 Pistols
30 Push Press (65#/45#)
20 DB Burpee Squat Clean (35/20)
10 KB TGU(24 kg/16 kg)

Cash out:
Handstands for time.

All workouts will be scaled to your individual fitness level.

Thursday Deadlifts

Buy in: Iron Crosses, Scorpions, Plow to Straddle, Squat Jumps to 1' over reach, Samson stretch, 15 abmats, 3x5 DL at 50% 1rm.

Strength: Deadlifts 3-3-3-1-1

WOD:
3 Rounds for time

10 KB Snatch Ea. arm (35#/26#)
10 KB Swing (53#/44#)
10 Burpee Tuck Jump

Cash out:
Jump rope stretch

All workouts will be scaled to your individual fitness level.

Weds. The Chief

Buy in:
Quadraped movements up and down mat, Samson stretch x2, Burgener warmup, 3x5 Power Cleans.

The Chief - last done Jan 18

5 Rounds:
Max rounds in 3 minutes, rest one minute in between rounds. Score is total rounds.

3 Power Clean 135#/85#

6 Push up

9 Squat

Cash out:
5 x 15 Barbell Rollouts

All workouts will be scaled to your individual fitness level.

Tuesday- Laura's Birthday!

Buy in: Med ball warm up, Double Unders, Practice Traveling Barbell Squat Jumps

WOD:

4 (was3) Rounds for Time:

43 Wallball (she likes)
3 Ring Dips (challenges her)
9 Traveling Barbell Squat Jumps (new favorite)
6 Pull-ups (she hates)
7 Balance Board Push-ups (she's good at)

Cash out:
26 Walking Barbell Lunges (cause she feels 26)
43 Weighted Abmat Sit-ups (cause that's how old she is

All workouts will be scaled to your individual fitness level.

Monday Thrusters, Bull in a Ring

Buy in:
Row 400
3 Rounds of:
15 x Abmat Sit-ups
6 x Pull-ups
9 x Thrusters (45#/35#)

Strength:
Thrusters 3-3-3-3-3

WOD: "Bull in a Ring"
Max Rounds in 2 mins of:
5 Tuck Jumps
5 Situps
5 Ball Slam
5 Squat Thrust

Rest for 1 min and repeat for 5 Rounds

Cash out: Double Unders for John!! Then Stretch.

All workouts will be scaled to your individual fitness level.

Sat WOD

Buy in:
DROM movements

WOD: "Triple Play"

9 rounds total, 2 mins rest in between every 3rd round

30-20-10
KB ladders 26#/18#
Box Jump 24"/20"
Ball Slam 20#/15#
100 m sprint

21-15-9
Sandbag clean box step up
DB Thruster 40#/25#
L-raises
100 m sprint

15-12-9
DB Squat Clean 40#/25#
HDPU
KB Half-get-up
100 m sprint

Cash out:

All workouts will be scaled to your individual fitness level.

Fri WOD: "Angie"

Buy in:
DROM movements, 200 m jog, 2 x 100 m suicide runs
Goal Skill Drills

WOD: "Angie"
For Time:

100 pullups
100 pushups
100 situps
100 squats

Cash out:
Full Body Yoga


All workouts will be scaled to your individual fitness level.

Thurs WOD: Shoulder Press

Buy in:
Quadraped movements, goal skill work

Strength:
Shoulder Press 3 3 3 3 3

WOD:
21 - 18 -15-12-9-6-3
Wall Ball 20#/14#
KB Swing 53#/35#

Cash out:
Tabata Abs


All workouts will be scaled to your individual fitness level.

Wed: 2009 Games Final WOD

Buy in:
Easy 200m run with a variety of agility drills along the way, PVC shoulder rotations, 1x5 squat clean, thruster.

WOD:
1 Round for Time:

15 Squat Clean,155/100#
30 Toes to Bar
30 Box Jump 24"/20"
15 Muscle-up (if you can't do a MU, do 3 dips and 3 body rows)
30 DB Push Press/Push Jerk, 40/25#
30 Double Under
15 Thruster, 135#/95#
30 Pullups
30 Burpee
300' Walking Lunge, 45/25# plate

2009 Games:
Men's fastest:19:46
Women's fastest: 29:34

Cash out:
Yoga stretches


All workouts will be scaled to your individual fitness level.

Buy in: Crossfit warmup; walking lunge across mat & back, 10 hip swings forward/back, side/side, 10 scorpion, iron cross, leg ext. 2x5 front squat, 1x5 front squat, same for deadlift

Strength: Front squat 33333

WOD: '09 Regional Games WOD #1
3 rounds for time of:
8 Deadlifts 300#/195#Run 400 meters

Cash out:
3x15 med ball @ wall abs, increasing weight ea. round.


All workouts will be scaled to your individual fitness level.