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.