Bench

Warm Up:
2min DU's then 2 rounds of: 5 push ups, 5 clapping push ups, 10 shoulder dislocates (round 2 with narrower grip0, 10 walking spiderman lunge

Buy in:
Bench Mechanics, bench warm up, push jerk mechanics, med ball clean mechanics

Strength:
1-1-1-1-1-1-1 Bench Press

WOD:
With a continuous clock, as many reps as possible
1:30min Push Jerk 75/55
1:30min Medicine Ball Cleans 20/14
1:30min DU's

Cash out:
Handstand practice/holds

All workouts will be scaled to your individual fitness level.

AMRAP 10 min

Warm Up: high knee skip to curb, side shuffle back, switch facing directions at door #8, CrossFit warm up x2,

Buy in:
Muscle up progressions

WOD:

AMRAP 10 min
12 Burpees
21 Anchored Sit ups (hands above head hit the floor, hit the wall at the top)


All workouts will be scaled to your individual fitness level.

Sunday Funday

Warm Up:

3 minute DU's. CF Warmup X2.

Buy in:

Muscle Up Practice

WOD:

For time:

300 m run
30 kb swings 44/35#
25 k-e (floor)

50 squat
50 DUs
25 burpees
30 kb swings 44/35#
300 m run

Cash out:

10 Full ROM HSPU

All workouts will be scaled to your individual fitness level.

100 KB Snatches

Warm Up:

300m run. 10 Iron Cross and Scorpion. 3x 10 second prayer squats.

Strength:

Backsquat 3-3-1-3-3

WOD:

100 KB Snatches. Each Arm. 44/35#

Cash out:

100 Abmat for time

All workouts will be scaled to your individual fitness level.

HAPPY BIRTHDAY JACK!

Warm Up:

400m Row, while partner practices DU's. Switch. 10 leg swings, all directions, both legs. 10 air squats. 10 push ups. 10 situps.

Buy in:

Happy Birthday JACK!!!!

43 Burpees!

WOD:

"ADAMBROWN"

2 Rounds for time:

24 Deadlift 295/205#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Bench Press 195/135#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Squat Cleans 145/100#

Cash out:

5 Turkish Getups each side

All workouts will be scaled to your individual fitness level.

PP, 9 min AMRAP

Warm Up:
3 minute DU's. PVC Shoulder dislocates. Wrist circles. Arm circles. Shoulder circles. hip rotation, ankle rotations. 1o Iron crosses. 10 scorpion. 10 strict pullups.

Strength:

Push Press 8-5-3-1

WOD:

9 Minute AMRAP:

8 Pullups

10 Walking OH KB Lunges: LEFT ARM 44/35#

8 Moving Barbell Squat Jumps 95/65#

10 Walking OH KB Lunges: RIGHT ARM 44/35#

Cash out:

15 Around the Worlds

All workouts will be scaled to your individual fitness level.

10-9-8-7-6-5-4-3-2-1

Warm Up:

3 minute DU's. Med ball throw to curb and back. PVC shoulder dislocates.

Buy in:

Snatch Balance. 5-5-5

WOD:

For time:

10-9-8-7-6-5-4-3-2-1

Row for Calories

Ring dips

GHD

OH Squats 115/80#

Cash out:

5 Muscle Up Progressions

All workouts will be scaled to your individual fitness level.

DL, Thrusters, Ring Pushups

Warm Up:

3 minute DU's. Inch worm down the mat. Walking lunges back up the mat. 3x Prayer squat with 10 second hold at the bottom. Cossack's stretch 2x ea. side. Deadlift Warm up.

Strength:

Deadlift 5-3-1

WOD:

For time:

6 Rounds:

10 Thrusters 95/65#

10 Ring Pushups

Cash out:

4 x 30 second Ring sits or L-sits HOLDS

All workouts will be scaled to your individual fitness level.

Painstorm: August

Warm Up:

3 minute DU's. PVC Shoulder Dislocates. 2 Minute Shoulder Band stretch (each arm). 6 Wall Ball @ WOD wt. 6 Ball Slam @ WOD wt.

Buy in:

Burgener Warm-up with an empty bar. Warm up snatch and G-OH.

WOD:

August "Painstorm" (well half of it)

For time:

5 Rounds

3 Ground to OH 130/85#

15 Ball Slams 20/15#

800m Run

5 Rounds

3 Power Snatch 130/85#

15 Wall Ball 20/14#

800m Run

Cash out:

Tabata Abs (I know, it is my favorite!)

All workouts will be scaled to your individual fitness level.

X2 Tabata!

Warm Up:100m run, 50m ea: high knee skip, fanny wackers. 25m each: Traveling Cossack stretch, Frog jumps. PVC shoulder warm up.

Buy in:10 Frog Squats, Shoot thru practice,

WOD: X2 Tabata!

4rounds each 20 secs work, 10 secs rest:

1. Seated Shoulder Press
2. Box Jumps 24"/20"
3. Goblet Squats 35#/26#
4. Paralette Shoot Thrus!
5.Abmat Sit ups 15#/12#

then

200m Sandbag run
Repeat once more.

Cash out: Handstand practice / one arm handstand practice!

All workouts will be scaled to your individual fitness level.

Front Squat , Max HSPUs

Warm Up: 2 minutes double unders, 1 minute jumping jacks, 10x: pvc shoulder, pvc OH side bends, shoulder rotations, band stretch 2min each side.

Buy in:
10 strict pull-ups
Front Squat warm up: wrist rotations, wrist extensions on floor, samson stretch each side 25 secs.
Prayer squat 25 seconds, 10 empty bar front squats then warm up to 5 rep.

Strength:
Front Squat 5-3-10-3-5

WOD:

5 rounds:
Max HSPU FULL ROM!!!!
200m row
Score is max HSPU

Cash out:
50 abmats for time

All workouts will be scaled to your individual fitness level.

AMRAP 15 BS, OH lunge, GHD

Warm Up:Tabata Row 4 rounds, 10 inch worms, 10 lying punts, 10 hydrants, 10 prisoner squats, 10 crunches, 10 arm circles.

Buy in:10 HSPU full ROM- Use however tight band needed, box or bar but get head to GROUND!

WOD:

AMRAP 15 minutes:
7 Backsquat 185/135
10 OH lunge 35/25# plate
15 GHD

Score is weight * reps * rounds
7 * 185= 1295 *5 rounds = 6475
10 * 35=350 * 5 =1750

Cash out:
5 ring dips full ROM

Then go home and enter your height/weight lifts and weigh lifted etc... from WOD here: power output calculator Figure out your total power output from lifts!


All workouts will be scaled to your individual fitness level.

Snatch, SQT

Warm Up:Double Unders 2 minutes, wrist, elbow, arm rotations, bow & bend, scorpion & iron cross, walking RDL & leg swings.

Buy in:Burgerner warm up and skill transfers,
Snatch Warm up

Strength: Power Snatch 5-3-3-3-5

WOD:

"SQT"
3 rounds for time: (shoot for under 5 minutes)

10x 95/65# Ground to Overhead
200m shuttle sprints (50 meters x4)

Cash out: Stretch

All workouts will be scaled to your individual fitness level.

Wednesday 20 minutes to curb & back.

Warm Up:Partner medicine ball throw to curb & back. PVC shoulder, Band shoulder stretch. 10 OH squats empty bar.

WOD: 20 minutes.

Tire throw to Curb
Run back
OH Barbell carry
Run back
Farmers Walk
Run back

then

Run to Curb
Farmers Walk back
Run to Curb
OH Barbell carry back
Run to Curb
Tire Throw back

Repeat pattern for 20 minutes.
Score is total amount of weight x distance.
Barbell & DBs should be heavy/challenging

Cash out:
Burgener drills: 60 seconds Barbell jump squats

All workouts will be scaled to your individual fitness level.

Clean & Jerks, lunges, sit ups, push ups

Warm Up:200m run, junk yard dog w/u, 10pvc dislocates, Burgener warm up with bar

Buy in: Jerk footwork, Clean & Jerk warm up

Strength: Clean & Jerks 5-3-3-3-5

WOD: AMRAP 8mins
10 Jumping Lunges
8 Sit-ups
6 Push ups

Cash out: 60 sec floor shoulder press

All workouts will be scaled to your individual fitness level.

WHOA!

Warm Up:

2 minute DU's, Inch worms down & back, 10 scorpions, 10 lying punts, 5 bridge to back bends, 5 Shoot thru's

Buy in:

KB Snatch & squat clean practice/review

WOD:

“Whoa” Revisiting from 5/28/2010:

400m Run
40 KB 53/35#
Abmats
Wallball 20/14#
300m Run
30 Pull ups
Box jumps 24/20”
KB snatch 35/26#
200m Run
20 Sq Clean 95/65
Paralette Shoot-thrus
BarBell Squat Jumps 95/65

Cash out:

All workouts will be scaled to your individual fitness level.

Warm Up:

PVC dislocates, CF WU x2

Buy in:

Handstand Wall Walks

WOD:

For Time:

100 m walking lunges 20#/15#

35 Goblet Squats 53/35#

25 Wall Ball 20/14#

15 Box Jump 24"/20"

10 L-Raises

800 m Run

10 Burpees

15 Pullups

25 Med Ball Cleans 20#/14##

30 Knees to Elbow

100 m walking lunges 20/15#

Cash out:
Max Handstand Holds, Ring Holds

All workouts will be scaled to your individual fitness level.

Warm Up: 100m running jump rope, 50m low side shuffle each leg, 50m walking lunge forward, backward 10x: broad jumps, frog hops forward, backward, scorpions, iron crosses, PVC shoulder.

Buy in: 10 min goal Skill Work, Deadlift WU

Strength:

Deadlift 5 5 5

WOD:

Big Girl Annie !

5/4 3/2/1 BW Deadlift
50/40/30/20/10 Double Unders

Cash out: Partner Medicine Ball Abs - 2 sets 25


All workouts will be scaled to your individual fitness level.

Warm Up:
Partner slam ball throw to curb and back. Throw it overhead, right and left side and behind.
Barbell Complex #1 (on the white board)

Buy in:
400 m run for time.
SDHP and Thruster mechanics

WOD:
21-15-9

SDHP 95#/65#
KB Swing 44#/35#
Thruster 95#/65#

Cash out:
50 Plank Walkups (plank position, come down on left forearm, then right forearm. Come back up on left hand, then right hand. Repeat. 50 times.

All workouts will be scaled to your individual fitness level.

Warm Up:
Partner 200 m Row/Double Under, Burgener Warmup

Buy in:
Hang Power Clean Mechanics, warmup to WOD weight
KB Snatch Mechanics

Strength:

Hang Power Clean 3 3 3 3 3

WOD:
3 Rounds
10 KB Snatch ea arm 35#/26#
10 KB Swing 53#/44#
10 Burpee

Cash out:

5 ea side Turkish Getup, 5 ea side half-get up, 10 russian twist




All workouts will be scaled to your individual fitness level.

Warm Up::

3 min double unders, across the mat: inch worms, crab crawl, bear crawl, spiderman, plank walk, platypus, 10 abmat situps

Buy in:

5 min skill practice

OH Squat mechanics, warmup to WOD weight

WOD:

3 Rounds:

5 HSPU

10 Toes to Bar (up to the left/up to the right is one)

15 OH Squat 95/65#

20 Weighted Box Step Ups 40#/25#, 24"/20" (10 ea. leg)

Cash out:
Max. Superman Hold, Prone, Supine, Side, Side

All workouts will be scaled to your individual fitness level.

Warm Up:
Band Shoulder stretch, PVC shoulder disclocates, 10 ea. wall ball overhead, right side, left side and reverse.

Buy in:
Shoulder Press, Push Press, Push Jerk mechanics.
Warm up to WOD weight.

Strength

Shoulder Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

WOD:

"Bull In A Ring"

Max Rounds in 2 min x 5 Rounds
5 tuck jump/5 Kto E/5 Ball Slam/5 Squat Thrust
Rest 1 min in between rounds

Cash out:
Max Superman hold on stomach, left side, right side and on back.


All workouts will be scaled to your individual fitness level.

Murph

Warm Up:
Running Jump Rope around bldg., samson stretch, 3 easy rounds of Cindy

Buy in:
5 mins goal skill work

WOD:
"Mystery WOD"

Cash out:
Full Body Stretch

All workouts will be scaled to your individual fitness level.

Warm Up:
200m Run, 10 double unders, CF warmup x 2

WOD:

10 Squats
10 Double Unders
10 Sit-ups
10 Box Jumps 24"/20"
10 HSPU
10 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)

20 Squats
20 Double Unders
20 Sit-ups
20 Box Jumps 24"/20"
20 HSPU
20 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)

10 Squats
10 Double Unders
10 Sit-ups
10 Box Jumps 24"/20"
10 HSPU
10 Burpees
1 Rope Accent (If rope is taken or you need to scale, do 10 towel pullups)


All workouts will be scaled to your individual fitness level.

Warm Up:

250m row, arm circles x 10, internal/external arm rotations x 10, iron cross x 10, scorpions x 10, spider-man lunge x 10, Burgener Warm-up

Strength:

Snatch Balance 3-2-1-1-1
Keep the weight below 75% of your 1RM snatch and work on landing in the absolute bottom position. Courtesy of CrossFit Agoge.

WOD:

AMRAP 12 min.
10 Dips
25 Knees to Elbows
10 Press 95/65
25 Walking Lunges


Cash out:

Straddle PVC Stretch

All workouts will be scaled to your individual fitness level.

Warm Up:

20 light wall ball, Arm rotations x 10, OHS w/ PVC x 10, Sit-up x 10, Good mornings x 10, dips x 10

Buy in:

Back squat mechanics and warm-up to WOD weight

WOD:
5 rounds:

10 Back Squats 225/185
500m Row

Cash out:

Barbell roll-outs x 10

All workouts will be scaled to your individual fitness level.

Warm Up:

200m run, CrossFit Warm-up x 2

Buy in:

5 attempts at max. height box jump

WOD:

"Cindy"
AMRAP 20min
5 Pullups
10 Pushups
15 Squats

All workouts will be scaled to your individual fitness level.

Warm Up:

3 min double unders, 10 reps each: shoulder dislocates, torso rotations, hip circles, iron cross, scorpions, cossack and then 2 rounds, 5 reps each: pull-ups, pushups, squats, back extensions (GHD or Abmat)

Buy in:

10 min skill practice

WOD:

7 rounds:

10 Sumo Deadlift High Pull 95#/65#

15 GHD or Abmat situps

All workouts will be scaled to your individual fitness level.

Warm Up:

500m row, 10 each: wrist circles, elbow circles, shoulder dislocates, sidebend, torso rotations, hip circles, up dog/ down dog, plow/straddle, forward/back leg swing, side to side leg swing, walking lunge, cossack, samson stretch (30 sec) and then 2 rounds, 5 reps each: sit-ups, good mornings (pvc or empty bar), pull-ups, dips

Strength:

Bench Press 5-5-3-3-1

WOD:

3 rounds:

10 Deadlift 225/185 (approx. 45% of 1RM)

15 Box Jumps 24"/20"

20 Pull-ups


All workouts will be scaled to your individual fitness level.

Warm Up:

2 min double unders, Dislocates, torso rotations, bow and bend, hip circles, forward/back leg swings, side to side leg swings, prayer squat

Buy in:

400m run for time.

WOD:

20, 16, 12, 8, 4 Burpees

4, 8, 12, 16, 20 Wall Ball 20#/14#

Cash out:
Russian Twist x 10 each side

All workouts will be scaled to your individual fitness level.

Team WOD

Warm Up:

3 Minutes of DU. PVC Shoulder dislocates. 10 Pullups. 20 (light) Wall Ball. 10 Walking lunges.

Buy in:

500m Row for time.

WOD:

As a team of 4, complete as many reps in 18 minutes as possible:

100m Med Ball Throw 20/15#

Medicine Ball Cleans 20/14#

Ball Slams 20/15#

KB Swings 53/35#

The pace is set by the person doing the med ball throw, the other team members will be accumulating a running count of cleans, slams, & swings. Rotate to next exercise when member comes in from throw.

Cash out:

10 Around the Worlds

All workouts will be scaled to your individual fitness level.