Happy Birthday Lori!

Warm Up:
300m run!, Full body PVC warm up, 10each: OHS, wallball, lunge, pull-up, k2e, goblet squats.

Buy in: 10 Skin the Cats!~ Lori's new favorite!

WOD:
Happy Birthday Lori!

56 Wallball
56 DB Lunges
56 Pull-ups
56 Knees to Elbows
56 Double Unders
56 Goblet Squats 35#/26#

Cash out: OH Bar holds for time.

All workouts will be scaled to your individual fitness level.

Shoulder Press, Back Squats

Warm Up:Row 400m, PVC Shoulder, 10 each: ankle rotations, arm circles, hip rotations, scorpions, supermans, empty bar good mornings. Finish with 3 prayer squats for 20 secs.

Buy in:
5 HSPUs on wall if you can.
Shoulder Press warm up to 3RM, then press
Then
Backsquat warmup to 5RM, then squat.

Strength:
Press:
3-3-3 same weight across
5-5-5 same weight across

Back Squat:
5-5-5 Same weight across

WOD:
3 min Ball Slams 20#/15#
2 min Russian Twists
1 min Burpee Tuck Jumps

Cash out:

All workouts will be scaled to your individual fitness level.

"McGhee"

Warm Up:
2min Double Unders, 1min jumping jacks, 10 ea: pushups, frog jumps, plow straddle,
crunches.

Buy in: Deadlift Warm up: 5x 50% your wod weight, 3X 70% your wod weight

WOD:

"McGhee"

Complete as many rounds in 30 minutes as you can of:
5 Deadlift 275/ 190
13 Push-ups
9 Box jumps, 24" / 20"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Cash out:
5 HSPUs, 30 abmats.

All workouts will be scaled to your individual fitness level.

OHS 55331

Warm Up:3 minute Double Unders, 5 air squats then 10 fast, explosive air squats, 15-20 sec. each: Samson stretch, side lunge (Cossack) stretch, prayer squat. PVC Shoulder.

Buy in:OHS mechanics, 10 empty bar

Strength:
OH Squats
5-5-3-3-1

WOD:
3 Rounds

3 Clean Pulls
3 Hang Power Clean
3 Push Press
3 Push Jerk
3 Good Mornings

Use 60-70% of HPC weight.

Cash out:
5-10 HSPU if time.

All workouts will be scaled to your individual fitness level.

Thanks Bess

Warm Up:
400m row, PVC Shoulder, 10 empty bar clean pulls, 10 bar front squats. (if all rowers are taken, start with PVC then switch)

Buy in:
3 each Thruster & Power Clean

WOD:
From Forgednc.com

800m Run
18 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
600m Run
16 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
400m Run
14 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
200m run
12 each:
Thruster
Box Jumps 24/20
Push up
Power Clean

Cash out: 25 Russian Twist each side

All workouts will be scaled to your individual fitness level.

Sunday 1 round

Warm Up: 400m Run, PVC shoulder, Samson stretch, Cossack stretch.

Buy in:
Handstand holds, 3x Thruster, OH squats, PP

WOD:
1 Round for time:
15 Thrusters: 95#/65#
30 Ball Slams 20#/15#
30 Pull ups
15 OH Squats
30 Parallette Push ups
30 Wall Ball 20#/14#
15 Push Press
300' Walking Lunges with plate overhead

Cash out:
300 sit ups

All workouts will be scaled to your individual fitness level.

Deadlifts + SP

Warm Up: Suicides x3 across mat. 1x10 extenders (leg kicks at 90), hyperextensions (leg kicks back straight), plow to straddle, crunches, explosive squat jumps.

Buy in:
Heavy Clean Pulls x5. Just complete the pull with the shrug from the floor

Deadlift Warm up: 5x1 50% 1RM 4x1 60% 1RM 3x1 70% 1RM
Shoulder Press Warm up: 5x1 Bar 3x1 60% 3x1 70% 1RM

Strength:
Deadlift: 3-3-3-3-3 add 5# to your 3 rep from 4/15. Same weight across. Do not start low then add more.

Shoulder Press: 3-3-3 add 2.5-5# to your weight from 4/15. Same weight across.

WOD:
AMRepsAP:

1min: Box Jumps 24"/2o"
2min: Knees to Elbows
3min: Sq. Cleans 85#/65#
2min: Knees to Elbows
1min: Box Jumps

Score is # of reps total.

Cash out:
Practice Parallette L-sits for time. If you just got your handstand, add in 3 handstands!


All workouts will be scaled to your individual fitness level.

Friday HSPU, Snatch, Dips, Toes

Warm Up:
1min each: box jumps, PVC Shoulder, PVC full body rotations, abmat situps. Then Burgener WU 5 reps PVC, followed by 3reps empty bar.

Buy in:
Snatch Practice- figure out your WOD weight, HSPU Practice

WOD:
3 Rounds for Time:

4 HSPU
8 Hang Power Snatch, or DB Snatch each side.
10 Ring Dips
12 Toe to bar



Cash out: 50 Double Unders, 50 max ring holds x3

All workouts will be scaled to your individual fitness level.

Back Squat, Bench, Glenn's Bday!

Warm Up:1 min. jumping jacks, 1min football run in place, 10 ea: prisoner squats, hydrants, Lying Punts (Lying on back swing one leg towards head. Alternate legs trying to go further on each swing) , crunches, tuck jumps.

Buy in:
Back Squat warm up: 5 empty bar 5@ 50%, 3@ 60%
Bench warm up: 10 clapping push ups 10 empty bar

DBL Strength:
Back Squat 3x3 @ 90% last 1rm Same weight across!
then 3x3 @ 70% Same weight across!

Bench Press:
10x3 @ 50% last 1rm. Same weight all sets. Focus on speed/explosiveness.

WOD:
Glenn's 57

57 KB swings 44#/26#
57 Sit ups



All workouts will be scaled to your individual fitness level.

John's 1st WOD 5 Rounds

Warm Up: 2 min Double Unders- Try! no triples! PVC Shoulder, CrossFit Warmup x2, 6 box jumps.

Buy in: Handstand holds up to one minute. Floor or Parallettes if you can. Push Press mechanics empty bar. Practice 3 at WOD weight.

WOD:
John's First WOD

5 Rounds for Time
10 Pull ups
20 Box Jumps 24"/20"
10 Burpee
20 Push Press 75#/55#
200m Run

Cash out: OH Bar hold max time empty bar.

All workouts will be scaled to your individual fitness level.

Clean & Jerks, "Karen"

Warm Up:10x Walking Knee hugs, elbow to instep lunges, Apollo Ono's, fast air squats, Supine straight leg hip flexion to bar, Scorpions, iron crosses.

Buy in:5 front squats, 5 triple ext. shrugs with hook grip empty bar. C&J 3@50%, 3@ 75%

Strength:
Clean & Jerks
1-1-1-1-1-1-1

WOD:
"Karen"
150 Wallball for time 20#/14#


Cash out:
10x TGU

All workouts will be scaled to your individual fitness level.

Happy Birthday Trish !!!!!

Thanks to Jill for coming up with the essential components of this WOD !!

Warm Up: up and down the ladder: 10 Double Under, 10 walking Lunge ea. leg, 10 up downs, 10 plank thread the needle ea side, 10 inch worms to upward dog, 10 plow to straddle.

Buy in: 10 KB ladder, 10 TGU (5 ea. side)

WOD: 4 rounds ea movement; 19 secs of work, 10 secs of rest. 4/19/10 get it?

T - tuck jumps
R - renegade rows 40#/20#
I - I love double unders
S - Situps (GHD or abmat)
H - Hang Clean 75#/55#

R - Run
O - OH Squats 75#/55#
C - Clapping Pushups
K - KB Swings 44#/35#
S - SDHP 75#/55#

Cash out: 41 Burpees (guess how old Trish is!)


All workouts will be scaled to your individual fitness level.

Sunday Ladder

Warm Up:PVC Shoulder, CrossFit WUx2

Buy in: L holds on Parallettes

WOD:
UP & Down the Ladder

100m Run
10 Pistols each leg
20 Box Jumps
30 Floor Wipers
40 Wall Ball 20#/14#
50 Lunges with barbell
60 Double Unders
800m Run
60 Double Unders
50 Lunges with bar
40 Wall Ball
30 Floor Wipers
20 Box Jumps
10 Pistols
100m Run

Cash out: Max Ring holds x3

All workouts will be scaled to your individual fitness level.

OHS

Warm Up:DROM warm up, Step over the fence, squat under the fence 6 times each leg, PVC shoulder, 10 GHD or toes to bar.

Buy in: OHS Practice with PVC, 5x2 empty bar.

Strength:
OHS
3-3-3-3-3

WOD:
10min AMRepsAP:

4min Cleans 75#/55#
3min Sit ups unanchored or abmat
2min Push Press 75#/55#
1min Burpees

Score is total reps.

Cash out: handstand max holds.

All workouts will be scaled to your individual fitness level.

Friday Funday! 1 Round

Warm Up: Medball warm up drills, PVC shoulder,

Buy in:Parallette Handstand holds x 5, Pistol Practice

WOD:

1 round:

10 Ball Slams (20#/15#)
30 KB swings (53#/35#)
30 Goblet Squat (53#/35#)
30 Double Unders
10 L-Raises
Run 400m
60 second overhead barbell hold (65#/45#)
20 Ball Slams
20 KB swings
20 Goblet Squat
20 Double Unders
20 L-Raises
Run 200m
90 second overhead barbell hold
30 Ball Slams
10 KB swings
10 Goblet Squat
10 Double Unders
30 L-Raises
Run 100m
120 second overhead barbell hold

Cash out: max plank holds.

All workouts will be scaled to your individual fitness level.

Shoulder Press, Deadlifts, Tax Day.

Warm Up: 2 min double unders, 1 min jumping jacks, 1x10 extenders, plow to straddle, arm circles, abmat. 1x5 hang clean 75#/55#.

Buy in:
Deadlift Warm up: 5x1 50% 1RM 4x1 60% 1RM 3x1 70% 1RM
Then Deadlift.

Shoulder Press Warm up: 5x1 Bar 4x1 3x160% 1RM 70% 1RM
Then Shoulder Press

Strength:
Deadlift: 3-3-1-1-1
Shoulder Press: 2-2-2-2-2

WOD:
AMRAP in 8 minutes of:
8 Box Jumps 20"/16"
8 Pushups
8 Abmats

Cash out:More? REALLY?

All workouts will be scaled to your individual fitness level.

"Michael"

Warm Up:3 min Double Unders, Full body warm-up.

Buy in:5 MU Progressions, 5 Rind dips, 5 Back Extensions.

WOD:
"Michael"
3 Rounds for Time:

800m Run
50 Sit ups
50 Back Extensions

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Cash out:Stretch.

All workouts will be scaled to your individual fitness level.

Backsquat & "Jackie"

Warm Up:1x10 Hydrants 1x10 scorpions 1x10 iron crosses 1x10 crunches
1x10 prisoner squats (hands behind head body weight squats)
2x3 box jumps 24"/30" 2x3 tuck jump

Buy in: Practice Rope Climb! x3
1x5 50% squat 1x3 60% squat 1x2 70% squat

Strength:
Backsquat 1x10 @ 80%

WOD:
"Jackie"
1000m Row
50 Thrusters 45#/35#
30 Pull-ups

Cash out: 10 Back Extensions on GHD, ball or abmat.

All workouts will be scaled to your individual fitness level.

HSPU, Bar to OH, Burpee

Warm Up:300m run, pvc, complex #1 empty bar, 6 toes to bar.

Buy in: HSPU practice, light weight x5 ground to OH choice.

WOD:
Three Rounds:

4 HSPU
8 BB Ground to Overhead 135#/95#
12 Burpee

Cash out: Tabata abmat x8 then x4 each obliques.

All workouts will be scaled to your individual fitness level.

Sunday Triple Play

Warm Up:Inch worms, snow boarders, bear crawls, crab walks, PVC shoulder.

Buy in: Practice SDHP, BB Sq Jumps, KB Half Get-ups.

WOD:

21-15-9
Box Jump 24"/20"
GHD or Abmat
KB SDHP 53#/44#
300 m run

15-12-9
KB Swings 53#/44#
L-Raises
Med Ball Cleans 20#/14#
100m BB OH Walk

12-9-6
Burpees
KB Half-get-up 35#/26#
BB Squat Jumps 75#/55#
300 m run


Cash out: Ring holds.

All workouts will be scaled to your individual fitness level.

Thrusters & TGU's

Warm Up:3 minute double unders. PVC shoulder, Samson stretch, 10x leg extenders, hydrants. 6 max height squat jumps each side, 10 abmat, 10 abmat back extensions.

Buy in:Max OH Empty Bar hold. Warm up Thrusters empty bar x 10.

WOD:
Thrusters

Every minute do 2 Thrusters, then add weight.
Continue 2 Thrusters each minute adding weight until failure.
Score is total weight x reps.

Cash out: TGU x 20.

All workouts will be scaled to your individual fitness level.

Friday OUTSIDE!

Warm Up: 300m run, Full body warm up with walking lunges, broad-jumps, frog hops, platypus walks, arm circles.

Buy in:Ring Dips 2x 5. Practice weight for bar lunges. Practice bar push ups.

WOD:

3 Rounds:
OUTSIDE!!

300m run
40 Double Unders
30 KB Swings
20 Bar Lunges
10 Bar Push ups

Cash out: Bar Rollouts 2x15.

All workouts will be scaled to your individual fitness level.

Deadlifts, Shoulder Press

Warm Up(5 Minutes): 2 minute Double Unders, 1min. Football run in place, 10 Iron Crosses, 10 Scorpions, squat jumps down the mat.

Buy in(10 min): PVC Shoulder, 5 MU progressions or 5 skin the cats. 5 DL at 50% of 1rm

Strength:
Deadlifts 2-2-2-2 Use your 80% 1rm
Deadlifts 2-2-2-2 Use your 60% 1rm
then
Shoulder Press: 5-4-3-2-1

WOD:
10 rounds for time:
10 Wall Ball
10 Knees to Elbows on Floor


All workouts will be scaled to your individual fitness level.

Barbara

Warm Up: 500m Row for time. CrossFit Warmup x2.

Buy in: Repetition, repetition, 39 times rule... 5 Handstand holds or 2x5 Handstand Push ups.
5 MU progressions.

WOD:
Barbara
5 Rounds for Time

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest 90 secs in between rounds. We are reducing this time from the 3 min rest called for in the official WOD.


Cash out: Take time to Stretch!

All workouts will be scaled to your individual fitness level.

OHS's. Clean & Jerks

Warm Up: 10 PVC dislocates, inch hands together-10 more. 10 PVC OHS. Bring feet close together, 10 more OHS pushing bar UP. Bring feet out & bring hands close together- 10 more. Then regular OHS stance/grip 10 more. 10 abmat or ghd.

Buy in: Practice OHS form with empty bar against wall then away. Add weight to find your starting OHS 5 rep weight.

Strength:
OHS's 5-5-5

WOD: For Time:
30 Squat Clean & Jerks 115#/75#

Cash out: 15 bar Roll outs

All workouts will be scaled to your individual fitness level.

Monday!

Warm Up: 4x Suicides on mat, 10x PVC dislocates and rotations, Samson Stretch, hamstring stretch.

Buy in: 5 min. OHS

WOD:For time:

300m Run
30 each: Pull-ups, Burpees, Wallball, Double Unders
200m run
20 each: Pull-ups, Burpees, Wallball, Double Unders
100m run
10 each: Pull-ups, Burpees, Wallball, Double Unders
50m run
5 each: Pull-ups, Burpees, Wallball, Double Unders


Cash out: 5 Handstand holds or HSPU's against wall if you have them.

All workouts will be scaled to your individual fitness level.

Deadlifts, Front Squats, Toes to Bar

Warm Up: 1x5 bridge rocks, 1x10 leg extenders, hydrants, iron crosses, scorpions, 15 abmats.

Buy in:1x3 warmup DL, FQ 50% 1rm weight

WOD: 10-9-8-7-6-5-4-3-2-1
Deadlifts 60% 1rm weight
Front Sq. 60 % 1rm weight
Toes to Bar

Cash out:max ring holds x3 or max handstand holds x3.

All workouts will be scaled to your individual fitness level.

Nate

Warm Up:3 minute double unders, Quadruped movements x 4, 10 ea. abmat situp & back ext.

Buy in: Muscle Up Progressions, HSPU progressions

WOD: "Nate"
AMRAP 20 Minutes of:

2 Muscle Ups
4 HSPUs
8 KB swings 2 pood

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Cash out: Plank holds 3 x 1 min.

All workouts will be scaled to your individual fitness level.

Clean & Jerks

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

Buy in: Skin the Cats, MU Progressions, Clean & Jerk mechanics.

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

WOD: Amrap 5 min.
5 Supine Ring Pull ups
7 Burpee Tuck Jumps


Cash out: tabata abs if time

All workouts will be scaled to your individual fitness level.