MWOD:
2 min KB back of socket
2 min shoulder stretch
2 mn chest stretch

Warm Up:
10x staggered pushups
10x lateral raise
10x shoulder dislocates, regular and reverse grip
10x ballistic warmup on bench

Max pullup in 1 min re-test

STRENGTH:
Bench Press 1RM

WOD:
AMRAP in 8 min
10 Box Jump 24/20
10 Pullup



All workouts will be scaled to your individual fitness level.

Deadlifts and Dbl Unders

MWOD:
2min Spiderman lunge each side
2 min Pigeon Pose chest over foot

Warm Up:

3 Rounds:
5 Clapping Pushups
5 Ring Rows
5 Lying punts
5 Iron Crosses
5 Barbell RDLs

1Minute Pull up re-test. Use same scale.

WOD:
275/195

3 Deadlifts
30 Double Unders
6 Deadlifts
30 Double Unders
9 Deadlifts
30 Double Unders
12 Deadlifts
30 Double Unders



All workouts will be scaled to your individual fitness level.

Warm Up:
CF Warmupx3

10min Skill Practice

WOD:
Run 200m
Rest :15
Run 200m
Rest :45
Run 200m
Rest 1:15
Run 200m
Rest 1:45
Run 200m
Rest 2:15
Run 200m


All workouts will be scaled to your individual fitness level.

MWOD:
2min Cross Legged Hip
2min Shoulder Band

Warm Up:
3x
30 sec Broad Jump
30 sec K2E on Floor
30 sec Seated Press
30 sec Bent Row

Strength:
Push Press 4x4 @ 87% of 1RM

WOD:
8rnds
18 Squats
5 Strict Pull-ups (scale with 5-count negatives)


All workouts will be scaled to your individual fitness level.

MWOD:
2min wall quad
20 dislocates

Warm Up: 3 min Double Unders, inch worms, frog hops, platypus walks, walking lunges. Practice DB cleans & pushups with hands leaving ground.

WOD:
2 Rounds:

In teams of 2,3 or 4:we will pull names out of a hat in larger groups.

300m run as a team- all must return before beginning:
then
15 Jump over 24" box- feet can land on box before landing on other side.
15 DB Sq. Cleans 45/25#
30 Double Unders
15 Push ups- hands leave ground each rep- must come up in a plank
15 GHD or Abmat
30 yard lunge

Each team member cannot move to next exercise until previous team member completes.
All team members must wait until last member completes lunges before starting 300m run in next round.

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Band Shoulder

Warm Up:
From CrossFit Moxie
x3
30 sec Jumping Jacks
30 sec Dislocates
30 sec Mountain Climber
30 sec Sit Ups


WOD:
4 rnds:
25 KB Slashers, ea. side
25 KB Swings
250m Row


All workouts will be scaled to your individual fitness level.

MWOD:
2min Wall Quad
2min Spiderman
Review Squat Standard

Warm Up:
3min Double Unders
x2
8 Dislocates
8 Push ups
8 Sit-ups
8 Back Extension

2x5 Empty Bar Back Squat (Concentrate on FORM!!!)

Strength:
Find you 1Rm Back Squat

WOD:
AMRAP 6min
Burpees



All workouts will be scaled to your individual fitness level.

MWOD:
2 min Elbow Band
2 min Wall Calf

Warm Up:
2 rounds with empty bar
8 Deadlift
8 Hang Power Clean
8 Front Squat
8 Press
8 Good Morning
8 Behind Neck Push Press

WOD:
5 rounds
9 HSPU
9 Ring Dips
9 Pull-ups


All workouts will be scaled to your individual fitness level.

MWOD:
1:00 Spiderman
1:00 Elbow Band

Warm Up:
CrossFit WU x 2, Burgener Warmup
Split Jerk, Squat Clean practice

WOD:

For time:

300m Run
15 Split Jerk 135/95#
20 GHD/Abmat
5 Power Clean 135/95#

25 Box Jump

10 Split Jerk
20 GHD/Abmat
10 Power Clean

25 Box Jump

5 Split Jerk
20 GHD/Abmat
15 Power Clean
300m Run


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 min elbow band stretch
2:00 min cross legged stretch

Warm Up:
20 jumping jack
20 mt. climber
20 air squat
200 m run
10 jumping jack
10 mt. climber
10 air squat
100 m run

Front Squat review/warmup to WOD weight

STRENGTH:
Front Squat 3 3 3 (last done 9/9)

WOD:
AMRAP 12 min.

20 DU
15 Ball Slam 20/15
10 L-raise


All workouts will be scaled to your individual fitness level.

MWOD:

2:00 min Wall Quad Stretch
2:00 min Pigeon Pose
1:00 min Down Dog
2:00 min Wrist stretch
2:00 min Band Shoulder Stretch

Warm Up:
3 minute DU's.
10 ea. Throw Med ball against the wall: overhead, underhand, reverse, right side, left side.
Throw the ball using your entire torso

5 ea. OH squat facing the wall w/ PVC, 12# bar, empty bar

WOD: (last done 8/25)

For time:

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

Row for Calories

Ring dips

GHD

OH Squats 115/80#

MWOD:

Partner PNF Stretch

Warm Up:

10 ea. PVC Dislocates regular/reverse grip, small full circles in front of body, same behind body, OH squats narrow grip/snatch grip, samson stretch ; drop knee to mat and straighten, plow to straddle, scorpions

STRENGTH:

Romanian Deadlift 3 3 3 ascending

WOD:

"Karen" (last done 4/20)
150 Wall Ball for time 20#/14#


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 min spiderman stretch
1:00 wrist stretch

WARMUP:
10 ea. direction: neck rolls, shoulder circles, arm circles front/back, side/side, side bend, bow bend, torso rotations, knee and ankle, cossack stretch

WOD:

"Eva"

5 Rounds for time:
800 m Run
30 KB Swings 2 pood
30Pullups


All workouts will be scaled to your individual fitness level.

MWOD:
2:00 Elbow Band Stretch
2:00 Cross Legged Hip Stretch
1:00 Samson Stretch

Warm Up:
7 Bar Good Mornings
7 Bar Push Press Behind Neck
7 Bar Push Jerk Behind Neck
7 Bar Front Squat
7 Bar Push Press
7 Bar Push Jerk
7 Pullups (Negatives)

Split Jerk Footwork review

Strength:
Split Jerk 2 2 2 2 2 2 (last done 7/10)

WOD:
Amrap 8 mins (last done 8/17)
10 Jumping Lunge
8 KtE floor
6 Pushup

CORE:
30 sec Superman hold prone/side/supine/side

All workouts will be scaled to your individual fitness level.

MWOD:
Episode 70 from Kelly Starrett's blog

Warm Up:
3 min DU's, 10 PVC dislocates, 10 reverse grip dislocates, 10 bow & bend, 10 torso rotation, 10 side bend w/ pvc, 10 hip circles,10 kossack, 10 walking spiderman lunge, 10 inchworm w/ upward facing dog across mat.

WOD:
3 Rounds for Time:
15 Manmaker 25#/15#
30 Box Jump 24"/20"

Core Work:
3x10 Barbell Roll-outs




All workouts will be scaled to your individual fitness level.

MWOD:
2 min Athletes Choice Upper Body
2 min Athletes Choice Lower Body

Warm Up:
10 Cobra/Down Dog
10 Cat/Cow
Down and Back Bar Crawl
Down and Back Crab Crawl
Down and back Frog Hop
Down and Back Platypus Walk
Down and Back Broad Jump

WOD:
Complete all reps for time. You choose the order. Partition as you like. Just get the work done!
20 HSPU
30 Box Jumps
50 Medicine Ball Cleans
70 Sit-Ups
90 Pullups


All workouts will be scaled to your individual fitness level.

MWOD:
1 min Floor Wrist Stretch
2 min Elbow Band stretch
2 min Spider-man

Warm Up:
Junk yard dog x 8
Burgener Warm-up - clean

Strength:
Clean 70%x3, 75%x3, 80%x3, 85%x3

WOD:
AMRepsAP
3 min Double Unders
30 sec Rest
1 min Ring Dips
30 sec Rest
3 min OHS 115/95

Cash Out:
25 Hollow Rock



All workouts will be scaled to your individual fitness level.

MWOD:
2min spiderman
2min 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:
Partner warm up:
250m Row/box jump
15 wall ball/jumping jacks
15 superman/hollow rock

WOD:
AMRAP 12min:
12 Pullups
12 Thrusters 95/65
12 Burpees


All workouts will be scaled to your individual fitness level.

MWOD:
Partner Hamstring PNF Stretch
10 dislocates
10 reverse grip dislocates

Warm Up:
3min double unders

Burgener Warm-up

3 rounds with empty bar:
5 Deadlift
5 RDL
5 Hang Power Clean
5 Front Squat
5 Push Press

Strength:

Deadlift - find your 1 RM

WOD:
4 rounds
5 Power Snatch 115/80
250m Row

All workouts will be scaled to your individual fitness level.

MWOD:
2min Wall Quad Stretch
2min Shoulder Band Stretch

Warm Up:
Muscle Up Progression and review

2rnds
8 Sit-Ups
8 Bar Press
8 Good Mornings
8 Pull-up negatives
8 Wall Ball

WOD:
"Tyler"
LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

5 Rounds
7 Muscle-ups
21 Sumo Deadlift High Pull 95#/65

MWOD:
2 min KB Back of socket
2 min Wall Quad

Warm Up:
375m row
15 Arm Circles, each direction
15 Over and Backs
15 Torso Rotations, each direction
15 Irons Cross, each leg
15 Scorpion, each leg

Strength:
Bench Press 4x4 @ 87% of max

WOD:
AMRAP 9min
15 KB Swing 70/44
50 Double Unders

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Elbow Band Stretch
2 min Cross Legged Stretch

Warm Up:
2 rnds
7 OHS
7 Back Extension
7 Hollow Rock
7 Self Assist Muscle Up Progression
50 Jumping Jacks

WOD:
"ANGIE" (last done March 4th)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squat


All workouts will be scaled to your individual fitness level.

MWOD:
Athletes choice 2 min lower body, 2min upper body

Warm Up:
Burgener Warm-up
Junk Yard Dog


WOD:
AMRAP 15
200m ball throw 20/14
20 weighted abmat 20/14
200m farmer carry 53/35
20 box jumps 24"/20"


All workouts will be scaled to your individual fitness level.

MWOD:
1:30 Elbow Band Stretch
1:30 Wall Quad Stretch
1:30 Spiderman

Warm Up:
High Knee Skips, Halfway to curb
Fanny Wackers, other half to curb
Run back to box
Frog Hops down mat and back
Bear Crawl down mat and back

Strength:
Overhead Squat 4x4 @ 87% of max, sets across

WOD:
2 min Squat Cleans
1min rest
2 min Pull Ups
1min rest
2 min Row for calories

Score is reps + calories


All workouts will be scaled to your individual fitness level.

MWOD:
2 min cross legged stretch
2 min KB Shoulder back of socket

Warm Up:
Burgener Warm-Up

300m Run

2rnds
10 Mountain Climbers, each leg
10 Superman
10 Hollow Rock
10 Bar Floor Press
10 DB Renegade Rows

WOD:
8 rnds
10 Push Ups
15 Wall Ball 20/14
20 KB Swing 44/35


All workouts will be scaled to your individual fitness level.

MWOD:
2 min arm band stretch "ear in armpit"
2 min spiderman lunge

Warm Up:
3 min double unders
10 iron crosses
10 scorpions
10 plow to straddle
10 cossack
10 pass thrus

5 min skill practice

Strength:

Shoulder Press 4x4 @ 90% of max, sets across

WOD:

AMRAP 9min
12 front squat 135/95
21 lateral stick jumps


All workouts will be scaled to your individual fitness level.

MWOD:
2min Elbow Band
2min Wall Quad

Warm Up:
2rnds
10 Bar OHS
10 Bar Good Morning
10 Sit Ups
10 Bar Push Press
10 Ring Rows


WOD:

7 rnds
10 Pullups
10 Dips
10 Knees to Elbows
Broad Jump (start at "graffiti wall", broad jump to end of mat and back to wall)

All workouts will be scaled to your individual fitness level.

MWOD:
2 min Pigeon Pose, chest over knee
2 min Wrist Floor

Warm Up:
3 min Double Under

2 rnds:
10 Bar Back Squat
10 Inchworms
10 Dips
10 Jumping Pullups

1 min max pullups

Strength:
Back Squat 5x3 @ 85% of max. (straight sets)

WOD:
3 rnds
15 Hang Power Clean 135/95
15 Burpees


All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall quad stretch
2 min wall calf stretch
10 dislocates
10 reverse grip dislocates

Warm Up:
3rnds
7 box step ups, each leg
7 back extensions
7 K2E (on floor)
7 bar press
7 bent bar row

WOD:
1 min max push-up retest
1 min max pull-up

AMRAP 12 min
10 Box Jumps
20 Abmat
20 Squats
10 HSPU

All workouts will be scaled to your individual fitness level.