Memorial Day Hero WOD "Hansen"

Warm Up:
300m run, 20 wallball, arm circles, samson stretch, cossack stretch, 5 pushups

Buy in:Practice GHD/Ball sit ups, 10 kb swings at wod weight

WOD: "Hansen" compare to 2/26/10

5 Rounds for Time:
30 KB Swing 70#/44#
30 Burpee
30 GHD Situp (if you are new to the GHD, do 10 and the remaining 20 on the fit ball)



Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Cash out:
Stretch

All workouts will be scaled to your individual fitness level.

Sunday Funday

Warm Up:

2 min. DU's, PVC dislocates, 10 pushups, 10 goblet squats, 2x prayer squat, plow to straddle, iron cross, scorpion

Buy in:

SDHP practice

WOD:

For Time:

100 m OH walking lunges 20/15#

35 Goblet Squats 53/35#

20 Push Press 95/65#

15 Double Unders

10 L-Raises

800 m Run

10 Burpees

15 Pullups

25 SDHP 95/65#

30 Knees to Elbow

100 m OH walking lunges 20/15#

Cash out:
100 mountain climbers (each leg)

All workouts will be scaled to your individual fitness level.

OHS Saturday Mayhem...

Warm Up:

Partner 400m row/DU's. PVC Shoulder dislocates. 8 med ball cleans. 8 1/2 turkish get ups.

Buy in:
OH squat review/warm-up

Strength:

OHS 5-5-3-3-2

WOD:

Tabata Pullups

THEN,

300 m Run

5 HSPU

10 1/2 Turkish Getups (each side)

15 Medicine Ball Cleans

Cash out:
50 situps for time
All workouts will be scaled to your individual fitness level.

Whoa! 40-30-20

Warm Up:

2 minute DU's, Inch worms, crab walk, bear crawl, platypus walk, 5 bridge to back bends, 5 Shoot thru's

Buy in:

KB Snatch & squat clean practice/review

WOD:

For time:

400 m Run

40 KB Swings 53/35#

40 Abmat

40 Wall Ball 20/14#

300 m Run

30 Pullups

30 Box jumps

30 KB Snatches (total) 35/26#

200 m Run

20 Squat Cleans 95/65#

20 Parallette Shoot Thrus

20 Barbell Squat Jumps 95/65#

Cash out:

How about a little stretching...

All workouts will be scaled to your individual fitness level.

Backsquats AND...

Warm Up:

200 m forward run, 100 m backward run, 100 m skipping, full body rotations (wrists, arms, hips, ankles) , cossack stretch, 10 walking high knee lunges, 10 air squats

Buy in:

Warm Up Backsquat to 5RM

Strength:

Backsquat

5-1-10-1-5

WOD:

3 Rounds for time:

400 m Run

15 Ball Slams 20/15#

20 L-Raises

Cash out:

10 Renegade Rows

All workouts will be scaled to your individual fitness level.

100 Thrusters

Warm Up:
300 m Run, Crossfit Warm-Up X2

Buy in:

Thruster Mechanics

WOD:

For Time:

100 Thrusters.

Each minute, on the minute, STOP & do 2 Burpees.

Keep a running total of Thrusters.

Cash out:

5 -30 second Handstand holds

5 Parallette Shoot Thrus

All workouts will be scaled to your individual fitness level.

Deadlifts & Bench Press

Warm Up:

PVC Shoulder dislocates, arm circles, hip circles, ankle circles, 10 x straddle to plow, lying punts.

Buy in:

Warm up to 1 RM Deadlift

Warm up to 1 RM Bench Press

Strength:

Deadlift 1-1-1-1-1

Bench Press 5-1-10-1-5

WOD:

25 Pullups

25 Pushups

25 Mountain Climbers (each leg)

All workouts will be scaled to your individual fitness level.

Happy Birthday Peter!

Warm Up:

2 minute DU, Inch Worm up & down mat, scorpion x 10 each side, iron cross x 10 each side

Buy in:

OHS mechanics/practice, squat clean mechanics/practice

WOD:

5 OHS 95#/65#

24 KB Swings 53#/35#

54 Wall Ball 20#/14#

300 m Run

5 Squat Clean 95#/65#

6 Box Jumps 24/20"

56 Knees to Elbows

6 Box Jumps

5 Squat Clean

300 m Run

54 Wall Ball

24 KB Swing

5 OHS

Cash out:

Birthday Cake! (And maybe a little stretching!)

All workouts will be scaled to your individual fitness level.

no classes today.

There will not be any classes today or tomorrow while your coaches are attending the USAW certification.

Enjoy the beautiful weekend!

Murph

Warm Up: CrossFit Warmup x2, hamstring stretch.

WOD:

"Murph" (Compare to 1.20.10)

1 mile run
100 pullups
200 pushups
300 squats
1 mile run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



All workouts will be scaled to your individual fitness level.

Shoulder Press

Warm Up:
300m run, PVC dislocates & row, arm circles, rotations, wrist rotations, 10 abmat situps and back extensions.

Buy in:
Warm up Shoulder press to 1RM

Strength:
Shoulder Press
1-20-1-30-1

WOD:
AMRAP 8 minutes:
10 Jumping lunges
8 knees to elbows
6 push ups

All workouts will be scaled to your individual fitness level.

Shoot Thrus!

Warm Up:40 wall ball, PVC shoulder/full body.

Buy in:
Handstand wall walks, OHS practice, SDHP review, Shoot thru practice.

WOD:

5 Rounds for time:

5 OHS 115#/75#
10 Parallette Shoot Thrus
15 KB SDHP 53#/35#
40 Abmat Sit ups

Cash out:
10 Pull ups.

All workouts will be scaled to your individual fitness level.

Backsquat

Warm Up: 2min Double Unders, 1min mtn. climbers, ankle, arm & hip rotations, 10x: scorpions, iron crosses, plow to straddle, crunches. Prayer squat x2

Buy in:
10 parallette shoot thru practice
Backquat warmup to 2rm
5x50%, 4x70%, 3x 85%

Strength:
Backsquat
2-2-5-2-2

WOD:
3 Rounds
300m run
21 KB 53/35#
12 Burpee

Cash out:
10 more parallette shoot thrus (hmmm maybe these are coming up in a wod??)

All workouts will be scaled to your individual fitness level.

"The Warrent"

Warm Up: 400m run, samson stretch, pvc shoulder, rotations x10: wrist, hips, ankles, arms. 5 bridge shoulder rocks, 10 lying punts, 10 scorpions.

Buy in:
HSPU practice, Deadlift Warmup

WOD:

5 Rounds for time:

3 Deadlift 185#/125#
6 HSPU
9 Box Jumps 24"/20"
12 Toes to Bar
30 Double Unders

Cash out: 5 skin the cats or 10 ring dips

All workouts will be scaled to your individual fitness level.

Sunday 1 round

Warm Up:400m run, PVC warm up, 5 push ups, 10 KB swings, 10 goblet squats, 10 abmat

Buy in: 10x ring dips, 10x shoot thrus.

WOD:

1 round:

30 Ball Slams (20#/15#)
30 KB swings (53#/35#)
30 Goblet Squat (53#/35#)
10 toes to bar
Run 100m
60 second overhead barbell hold (65#/45#)
20 Ball Slams
20 KB swings
20 Goblet Squat
20 toes to bar
Run 200m
90 second overhead barbell hold
10 Ball Slams
10 KB swings
10 Goblet Squat
30 toes to bar
Run 300m
120 second overhead barbell hold

Cash out:

All workouts will be scaled to your individual fitness level.

D.T.

Warm Up:
Partner row/box jump for400m then switch.
10x scorpions, iron cross, crunches, plow to straddle,
Burgener Warmup x2 (3 reps) empty bar.

Buy in:
2x5 warmup sets of deadlift, hang power clean, push jerk

WOD:
Compare to 12/14
DT
Five rounds of:

• 12 Deadlift, 155#/105#
• 9 Hang power cleans 155#/105#
• 6 Push jerk 155#/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Cash out:

10 Paralette shoot thrus

All workouts will be scaled to your individual fitness level.

Fabulous Fifty! Happy Bday Robyn!

Warm Up: 50 DROM movements up & down mat: (10 each) inch worm, bear, crab, spiderman, platypus walks. 50 total of: arm circles, squats, tricep side bends.(10 each side)

Buy in:
50 sec. handstand hold.

WOD:

50 of the following for Time:

Box Jump 24"/20"
Run 100m
Jumping Pullups
Run 100m
KB Swing 1 pood/26#
Run 100m
Walking Lunge Steps
Run 100m
K2E
Run 100m
Push Press 45#
Run 100m
Back Extension 45#
Run 100m
Wall Ball 20#/14#
Run 100m
Burpees
Run 200m
Double Unders

Cash out:
50 sit ups

All workouts will be scaled to your individual fitness level.

Deadlifts

Warm Up:40 wallball, 10each: lying punts, iron crosses, scorpions, plow to straddle, hip rotations, wrist rotations, ankle & knee rotations.

Buy in: Deadlift mechanics and warmup.
warm up to approx. 80% of your 1RM

Strength:
Deadlifts
2-10-2-15-2-10
≈ 85%, 60%, 75%, 50%, 80%, 55%

WOD:
2min max toes to bar
rest 1min
2min max burpees
Score is total reps.

All workouts will be scaled to your individual fitness level.

JT

Warm Up:2min double unders, 1min jumpingjacks, PVC Shoulder, 5 bridge shoulder rocks, 10each: wrist & elbow rotations, arm circles, arms over & back, arm rotations, tricep stretch side bends, pushups.

Buy in: HSPU progressions, Ring dip/pbar dip progressions
Try Parallette Shoot Throughs

WOD:

JT

21-15-9

• Handstand push-ups
• Ring dips
• Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Cash out:
50 sit-ups for time

All workouts will be scaled to your individual fitness level.

Front Squat

Warm Up:
40 wallball, Prayer squats, 5 push up to full gymnastics bridge- hold 10 sec, 1x10 jumping squats, scorpions, iron crosses, abmats, prayer squats, 6 jumps 1' above reach each side.

Buy in:
2x5 HSPU or handstand holds
then warmup Fr. Squat to 3rm

Strength:
Front Squat Compare to 3/25
3-3-2-2-1

WOD:
AMRAP 7mins:
10 Squat Cleans 95#/65#
20 Situps

Cash out:

All workouts will be scaled to your individual fitness level.

Helen

Warm Up:400m row, PVC Shoulder, hip circles, wrist circles, samson stretch, cossack stretch, hamstring warm-up, 5 pull-ups, 10 KB swings.

Buy in:
10 minute HSPU Practice

WOD:

"Helen"
400M Run
21 KB 1.5 pood/1pood
12 Pull-ups

Cash out:
Ring dips x 10

All workouts will be scaled to your individual fitness level.

Sunday 21-15-9 with 100m runs

Warm Up: 40 Wallball 14#/10#, PVC shoulder, samson, cossack stretches, hamstring warmup.

Buy in: BB lunge & Thruster mechanics

WOD:

21-100m-15-100m-9-100m

Barbell Lunges 75#/55#
Knees to Elbows
Thruster 75#/55#
Paralette Push ups

Cash out: Handstand holds or static Ring holds for max time.

All workouts will be scaled to your individual fitness level.

Shoulder Press, Back Squats

General Warm Up: 40 Wallball 12/8#, 10each: wrist & elbow rotations, arm circles, arms over & back, arm rotations, tricep stretch side bends, torso rotations, hip circles, iron crosses, scorpions, prayer squats.

Buy in:
Warm up SP 5x empty bar then 5x 50% 4x 70%
then SP.

Warm up Back Squats
5x 50%, 4x 70%
then Squat

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

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

WOD:
Cash out:
5 rounds:
200m run 10 toes to bar
compare to 3/18

All workouts will be scaled to your individual fitness level.

Itsa Doozy!

Warm Up:5 min: 3x suicides up & down mat + inchworms, frog hops, bear crawls, crab crawls.

Buy in: 10 min:Practice jumping lunges, pistols, push press, db burpee sq cleans, tgu.

WOD:Compare to 3/12:

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:

All workouts will be scaled to your individual fitness level.

Bench Press, "Grace"

Warm Up: Medball partner warm up, 5x overhead, twist rt, twist left, granny, reverse wallball. Partner jumping jacks while wait. 10 ball partner sit ups. Shoulder dislocates.

Buy in:
Bench warm up: 6 clapping push ups. Work up to 3 RM:
5x empty bar, 5x 50%, 4x 70%

Grace Warm up:
Hip activation: 20KB swings, then 5 clean pulls.
C&J practice, find WOD weight.

Strength:

Bench Press
3-3-3-3-3 Straight across same weight.

WOD:
"Grace"
30 Clean & Jerks for time
135#/85#

Cash out: Practice TGU's 10 each side.

All workouts will be scaled to your individual fitness level.

Regionals Triplet

Warm Up: 2 min DU warm up,PVC Shoulder dislocated & rows. samson stretch 20 secs, 10x each side scorpions. 10 regular overhead squats with a light weight/PVC.
then Keep your wide grip and bring your feet together. Perform 10 more reps.
Go back to your normal squat stance, but bring your hands together (or as close as you can get). Perform 10 reps.
Go back to your regular OHS setup and note how easy it feels!

Buy in:
OHS mechanics, find your WOD weight.

WOD:

Regionals Triplet:
3 Rounds

500m Row
12 OHS 115#/75#
50 Double Unders

Fasted time Men: 9:18
Fastest time Women: 11:00

Cash out:
Stretch. stretch some more.

All workouts will be scaled to your individual fitness level.

Deadlift, Push Press

Warm Up:PVC/Row 400m (take turns if not enough rowers), 1x10 extenders (leg kicks back at 90), hyperextensions (leg kicks back straight), plow to straddle, crunches, explosive squat straight jumps (squat, swing arms straight up, pointing toes at top of jump).

Buy in:
Deadlift warm up to 3
then DL
Push Press Warm up to 5
then PP

Strength:

Deadlift 3-3-3-3-3 go for new 3RM

Push Press: 5-5-5

WOD:

AMRAP 8 mins:
4 Pull up
8 Burpee
12 KB swings 53#/44#

Cash out: 10 bar Rollouts. Try inverted pull-ups on the rings!

All workouts will be scaled to your individual fitness level.

Thrusters, run, Wall ball

Warm Up:200m Run, quadruped movements up & down mat: inch worms, bear crawls, alligator crawls, frog hops.

Buy in:Thruster Mechanics- Heals & Hips. warm up 10 empty thrusters, 10 light wallballs.

WOD:

5 Rounds:

15 Thrusters 75#/55#
400m Run
15 Wall Ball 20#/14#

Cash out: Inversions x 5: pick handstands, headstands or inverted rings. Hold for 30 sec each.

All workouts will be scaled to your individual fitness level.

Bad Annie! Bad Girl!

Warm Up: 3 min Double unders (get some practice!), samson stretch, Cossack stretch, 10 light wall ball, 5 WOD wt. wall ball, 10 abmat situps,

Buy in:
Parallette or ring L sit holds for max time.

WOD:

Bad Annie!
50-40-30-20-10
each:

Wallball
Double Unders
Sit ups

If you have never done any DU's, make a true effort for half then finish with tuck jumps.
If you can do DU, even one at a time, complete with all double unders.



All workouts will be scaled to your individual fitness level.

Bench, then cleans

Warm Up: 1min DU's, 1min. jumping jacks, arm circles, 10 x: push ups. scorpions, crunches, Med Ball press from floor (on back, push med ball in air then catch & repeat)

Buy in:
2x3 clap push ups 2x3 med ball BP
1x5 50% bench press 1x4 60% bench press 1x3 70% bench press

Bench Press:
5-5-5 same wt. across

WOD:
Warm up with 5 clean pulls then 3 light cleans.
2 Sq. Cleans on the minute. increase weight each minute until cannot complete.

Cash out:
Empty bar OH hold for time.

All workouts will be scaled to your individual fitness level.