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.