MWOD:
2min Wall Quad

Warm Up:
3min DU

10 reps each x 3:
OHS
Hollow Rock
Good Mornings
Pull-ups
Push-ups

WOD:

Practice Something

Then...

3rnds:
500m Row
20 Abmat
15 Wall Ball 20/14
10 Ring Dips

All workouts will be scaled to your individual fitness level.

Warm Up:
1min Light Wall Ball
1min Double Under
1min Row

Then...

7 each:
Arm Circles
Arm Swings Palms Down
Arm Swings Palm Up
Over & Back
Torso Rotations
Bend Torso Rotations
Iron Cross
Scorpion
Heel-Toe
Spider-man Lunge
Plank to squat
Inch Worn to Cobra
Jumping Squats
Jumping Lunge

Then...

With Empty Bar, 5 Reps Each:
Back Squat
Press Behind Neck
Front Squat
Push Press
Good Morning
Push Jerk Behind Neck
Stiff Legged Dead Lift
High Hang Muscle Clean
Hang Power Clean
Hang Clean

Then...

2min Shoulder Band Stretch

WOD:
10min Skill Work

Then...

Work up to max height box jump.

Then...

AMRAP 8 min:
8 Power Cleans 135/95
8 HSPU (On wall, stack abmat/bumpers as needed)

All workouts will be scaled to your individual fitness level.

Warm Up:
500m row

10 each:
Dislocates
Internal/External Arm Rotations
Side Bend
Bow & Bend
Windmills
Hip Circles
Lying Punts
Walking lunge with torso
Cossack
Platypus Walk (Length of Mat)
Crab Crawl (Length of Mat)

WOD:
AMRAP 12min:
6 Front Squat 135/95
12 Sledge Hammers, each side
24 DU


All workouts will be scaled to your individual fitness level.

Warm Up:
3 min DU's

10 each:
Torso Rotations
Bent Torso Rotations
Iron Cross
Scorpion
Plow Staddle
Spiderman Lunge
Inch Worm to Cobra
Arm Swings Palms Up
Arm Swings Palm Down
Arms Circles
Jumping Squats
Jumping Lunge


Strength:
DB Press - Work up to heavy set of 5 then 1 set of max reps with same weight.

WOD:
3rnds
25 Paralette Jumps
10 Pull-ups
10 Push-ups


All workouts will be scaled to your individual fitness level.

12.27.2010

WOD:
AMRAP 10min:

10 Toes to Bar
10 Burpees
10 Ring Dips
10 Squats

All workouts will be scaled to your individual fitness level.

MWOD:
2 min spiderman, 2 min cross-legged hip stretch

Warm Up:
10 ea ironcross, spiderman, hollow rock,
7 ea empty bar behind the neck pushpress, back squat, RDL, bent over row

STRENGTH:
OH Squat 4 x 4 @87% 1RM

WOD:
AMRAP 8 mins

5 Deadlift 225/195
7 HSPU
9 Box Jump 24/20



All workouts will be scaled to your individual fitness level.

MWOD:
2 min elbow band, wall quad, prayer squat

Warm Up:
Run 300m, CrossFit WUx2
Thruster mechanics
Empty Bar x5, add LIGHT weight x5

WOD:
"Fran" Compare to 6/4/2010

21-15-9
Thrusters 95#/65#
Pull-ups

CORE:
Max Plank Hold

THEN:
Practice Something FUN!


All workouts will be scaled to your individual fitness level.

MWOD:
2 min band chest
1 min KB back of socket

Warm Up:
3 min DU
10 PVC dislocates, staggered pushups, DB front, side, rear dislocates
10 PVC and empty bar OH Squats

STRENGTH:
Bench Press 3 3 3 3 3

WOD:
"Annie"
50 40 30 20 10
Double Under
Situps



All workouts will be scaled to your individual fitness level.

MWOD:
2 min shoulder band, 2 min down dog, 2 min pigeon

Warm Up:
10 air squat, 10 windmills, 10 bow&bend, 10 broadjump, 10 reverse frog hop

WOD:
8 Rounds for time:
10 hand-release pushup
15 Wall Ball 20/14
20 KB Swing 53/44

CORE:
Tabata Abmat or GHD

All workouts will be scaled to your individual fitness level.

MWOD:
2min Elbow Band
2min Wall Quad

Warm Up:
3min DU

Wrist Circles
Elbow Circles
10 Dislocates
Bow and Bend
Torso Twist
Hip Circles
Jumping Lunge
Inchworms
One Legged RDL with leg swing
Iron Cross
Scorpions

WOD:
AMRAP 15min:
15 Squats
30 DU
5 Push Press 95/65
5 Push Jerk 95/65
10 Pullups

All workouts will be scaled to your individual fitness level.

Warm Up:
500m Row

10 Each:
Arm hugs, palm down
Over and Backs
Arm hugs, palms down
Elbow Circles
Single Arm Circles
Torso Rotations
Leg Swings
Heels and Toes
Walking Lunge and Twist
Cossack
Spider-man Lunge
Jumping Squats

Strength:
Clean 1RM

WOD:
7 rounds:
5 Power Snatch 115/80
5 Box Jumps

All workouts will be scaled to your individual fitness level.

Warm Up:
30 Jumping Jacks

Length of the mat:
Bear Crawls
Cartwheels
Crab Crawl
Platypus
Inch Worms
Broad Jumps

WOD:
4 rnds:
20 Burpees
10 Thrusters 95/65
20 Abmat
10 Dips


All workouts will be scaled to your individual fitness level.

MWOD:
2 min cross legged hip stretch

Warm Up:
3min Double Unders
10 each Wrist Circles, Elbow Circles, Arm Circles, Over & Backs, Bow & Bend, Torso Rotations, Iron Cross, Scorpions

Strength:
Back Squat 10-8-6-4

WOD:
AMRAP 8min:
8 Hang Power Cleans 135/95
250m row



All workouts will be scaled to your individual fitness level.

MWOD:
2min Shoulder Band Stretch (ear in armpit)

Warm Up:
3 rnds
7 Bar Front Squat
7 Hollow Rock
7 Bar RDL
7 Towel Pullups
7 Bar Seated Press

WOD:
AMRAP 12min:
7 HSPU
14 OHS 115/80
21 DU


All workouts will be scaled to your individual fitness level.

Warm Up: Row, arm circles, over backs, bow bend, torso rotations, iron crosses, scorpions.

Strength:
Split Jerk 3-2-2-1-1

WOD:
For Time:
25 Push-ups
75 KB Swings 53/35
25 Push-Ups


All workouts will be scaled to your individual fitness level.

MWOD:
Partner Hamstring PNF Stretch
2 min Wall Quad Stretch

Warm Up:
10 Walking Spiderman Lunge
800m run
10 Dislocates

WOD:
3rnds
10 Pullups
20 Deadlift 250/175
10 Dips


All workouts will be scaled to your individual fitness level.

MWOD:
1 min. shoulder band stretch, quad/hip wall stretch, cross legged hip stretch

Warm Up:
CF Warm-up x 2

10 FULL ROM HSPU- scale however you need to get all the way down & up!

WOD:
3 rounds FGB Style:
1 minute each then 1 minute rest x3

Wallball 20/14
Medball Clean 20/14
Burpees
Weighted Abmat 20/15
Box Jumps 24/20

Score is total reps



All workouts will be scaled to your individual fitness level.

MWOD:
2min elbow band
2min spiderman lunge
2 min floor wrist
PNF rack position if needed

Warm Up:
x2:
7 Squat, Sit ups, IronCross, Scorpions, Hydrants,
plow to Straddle, Push ups, PVC Pass thru

Strength:
Front Squat 1 1 1 1 1 1

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


All workouts will be scaled to your individual fitness level.

Warm Up:
Easy 200m run, easy 250m row, 3 rounds of: samson stretch, cossack stretch, plow to straddle, 10 OHS w/ PVC, 10 sit-ups, 10 back extensions

WOD: HAPPY BIRTHDAY TONY !!!!!!!

"Jerry"

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:
Run 1 mile
Row 2K
Run 1 Mile



All workouts will be scaled to your individual fitness level.

Warm Up:
3 min double under
x2
10 wrist rotation, arm circles forward/back, front/side
10 sec handstand hold (try handstand walkups)
10 wall ball
10 kb swing
10 ring dip
5 turkish getup each side

Strength:
Shoulder Press 1 1 1 1 1 1

WOD: (last done 9.2.10)
18 15 12 9 6
SDHP 85/60
GHD(If you are using an abmat, legs must be butterflied. At the bottom position, the backs of your hands must touch the floor with your arms straight overhead and you must touch your toes at the top)



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:

"Cindy" (re-test - last done 10.11.10)
20 min AMRAP
5 Pullups
10 Pushups
15 Squats


All workouts will be scaled to your individual fitness level.

Warm Up:
1:00 min Elbow band stretch, PNF stretch, 30 sec. Samson stretch, 10 Plow to straddle, 10 iron crosses and scorpion
Burgener Warmup
Warmup to Deadlift weight
Hang Power Clean Skill review

STRENGTH:
Deadlift 3x5 ascending

WOD:
3 Rounds
15 Hang Power Clean 135/95
15 Parallette Stick Jumps 24/20



All workouts will be scaled to your individual fitness level.

MWOD:
1:00 min wall quad
1:00 min pigeon pose
1:00 min samson stretch
1:00 min cossack stretch

Warm Up:
1:00 min PVC Disclocates
Skill Work:
Goal Skill and GHD

Max Unbroken Ring Dips

WOD:
AMRAP 12 mins
6 KB Snatch ea side 44/35
9 Ring Dip
12 Double Under



All workouts will be scaled to your individual fitness level.

Warm Up:

10 PVC Disclocate, Bow&Bend, Hip Circles
3 min Double Under
800 m Row for time

Max. 10 min Goal Skill Work

WOD:

AMRAP 15 min
5 HSPU
7 Pushup
9 K2E on bar



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:
Burgener Warmup

7 Bar Push Press Behind Neck
7 Bar Push Jerk Behind Neck
7 Bar Front Squat
7 Bar Push Press
7 Bar Push Jerk

WOD:

AMRAP 5 min
The Bear Complex 95/65

All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall quad stretch

Warm Up:
Across the mat: inchworms to end, crab crawl back, walking spiderman to end, frog hops back, walking side plank to end, broad jumps back, suicide runs to each line on mat.

WOD:
HAPPY BIRTHDAY TRACI !!!!

35 Wall Ball 20/14
12 Burpees
1 Rope Climb
19 Dips
75 Abmat
35 Calorie Row

All workouts will be scaled to your individual fitness level.