Friday 20121228

Warm up: basic (run)
Stretch: legs and shoulders
Skill/Strength: Bench 1-1-1-1-1
WOD: 3 rounds of:
20 KB swings @ 53#
20 pull ups
20 wallball shoots @ 20/14#

Thursday 20121227

Warm up: basic (row)
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air  above other heel)
25m sprint
25 double unders
25m sprint

Wednesday 20121226

Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#

Tuesday 20121225

MERRY CHRISTMAS
          TO ALL

Monday 20121224

Warm up: basic( jumprope)
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)

MERRY CHRISTMAS EVERYONE!

Friday 20101221

warm up: basic  ( row 800m)
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#

Thursday 20121220

Warm up: basic (run)
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) -  3minute rounds
1 minue at each station with a 1 minute rest of :

row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders  (reg jump ropes for those who can not do  DUs fluently)

*add all reps plus calories for each round

Wednesday 20121219

Warm up: basic (row 800m)
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#

Tuesday 20121218

Warm up: basic (run)
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
 7 pull ups
 5 ring dips

Monday 20121217

Warm up:Basic (jumprope 100 singles or 50 DU)
Stretch: Hamstrings, quads, and glutes
WOD: complete one round of:
21 deadlifts @ 245#
400m run backwards
15 deadlifts @ 245#
400m run backwards
400m run
9 deadlifts @ 245#
400m run

Friday 20121214

Warm up: basic (row 800m)
Stretch: arms, lower back
WOD: 7 rounds of :
5ea - single arm KB clean and press @ 53#
10 T2B
100yd dash with 45# plate
(50yd out and turn around so that you are back at your KB)

Thursday 20121213

Warm up: Basic (run)
Stretch: legs
Skill/Strength: 5 L-sit rope ascends
WOD: 15 min AMRAP
30 double unders
10 burpees
5 box jumps @ 36"

Wednesday 20121212

Warm up : basic( run)
Stretch: shoulders
WOD: 4 rounds
3 strict unbroken pull ups (if your hands break free set does not count)
5 handstand push ups
7 snatches @ 95#

Tuesday 20121211

Warm up: Basic (jumprope)
Stretch: shoulders, lower back, hip flexors
WOD: 5 rounds of:
20- Sprinter Sit Ups  (L +R=1)
15- C2F Push Ups
10- KB swings @ 53#

Monday 20121210

Warm up: Basic (jumprope)
Stretch: shoulders, legs
Skill/Strength: decline bench 10-8-6-4-2 @ 135# (increasing weight)
WOD: 4 rounds of:
17 dumbbell squat thrusters @ 25#
13 pull ups
400m run

Friday 20121207

Warm up: basic (run)
Stretch: chest, upper back
Skill/Strength: Row 800m resistance 10
WOD: TABATA (8rounds 20sec on, 10 sec rest)
 K2E
 *GHD sit ups
Bench press @ 75#

*ab mat sit ups for substitute

Thursday 20121206

Warm up: basic (jumprope)
Stretch: legs
Skill/Strength: 5 Muscle ups
WOD: "pyramids"
50 overhead squats w/ 45# barbell
400m run
30 box jumps @ 24"
200m run
10 front squats @ 165#
200m run
30 box jumps @ 24"
400m run
50 overhead squats w/ 45# bar

Tuesday 20121204

Warm up: Basic (jumprope)
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#

Monday 20121203

Warm up: basic (run)
Stretch: shoulders
WOD: "Barfield"
37 hang cleans @ 135#
the catch, everytime you have to drop the bar you have to do 10 toes2bar

Friday 20121130

Warm up: Basic (run)
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
  WOD: complete for time:
100 single jumpropes
 30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
 30 double crunch sit ups
100 backwards single jumpropes
 30 sprinter sit ups (1 for 1)
100 double unders

Thursday 20121129

Warm up: Basic (run)
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"

Wednesday 20121128

Warm up: Basic (run)
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#

*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back

Tuesday 20121127

Warm up: Basic (run)
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups

Monday 20121126

Warm up: basic (jumprope)
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile

Friday 20121123

Warm up: Basic (jumprope)
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m

Thursday 20121122

HAPPY THANKSGIVING !!

Wednesday 20121121

Warm up: basic (jumprope)
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups  10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10

Tuesday20121120

Warm up: basic (run)
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#

Monday 20121119

Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run

Thursday 20121115

Warm up: Basic (jumprope)
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups

*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.

Wednesday 20121114

Warm up: Basic (run)
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"

Tuesday 20121113

Warm up: basic (run)
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups

*Start with 95# and work your way upto 155# if you want a harder workout

Monday 20121112

HAPPY VETERAN'S DAY
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Friday 20121109

Warm up: Basic (run)
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand  Grip Pull up

Thursday 20121108

Warm up: Basic (jumprope)
Stretch: hip flexors, quadriceps, hamstrings 
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run

< scissor feet about 12-18"
* feet stay 3-6" off ground

Wednesday 20121106

Warmup: Basic (run)

WOD: 5 Rounds

20m Plate grip Carry @35lbs

10    Burpees

20m Overhead Barbell Carry @95lbs

10    Front  Squat Cleans @95lbs

Tuesday 20121106

Warm up: Basic (jumprope)
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# ) 
 -toes 2 bar

Monday 20121105

Warm up: Basic (run)
WOD: 21-15-9
overhead squat @ 95#
barbell curls @ 55# 

Friday 20121102

Warm Up: Basic (Jumprope)

WOD: Complete One Round

25 Hand Stand Push Ups (On Plates)

1 Mile Run

100 Double Unders

1 Mile Run

25 HSPU (On Plates)

http://www.youtube.com/watch?feature=player_embedded&v=pYdOSwlfh3U

Thursday 20121101

Warm up: Basic
WOD:40-20-10
-30" box jumps w/ air squat at bottom
-walking lunges w/ 95# bar overhead (l + r =1) http://www.youtube.com/watch?v=h5SXw0PUiAg&feature=player_embedded

Wednesday 20121031

Warm up: Basic(jumprope)
WOD: complete one round of:
400m run w/20# medball
20 deadlifts @ 275#
400m run w/20# medball
20 pull ups
400m run w/20# medball
20 push press @ 135#
400m run  w/20# medball
20 dips

Tuesday 20121030

Warm up: Basic (run)
WOD: 1 minute each station, max reps, for 3 rounds:
Row (maxx calorie burn, resistance 7)
Bench press (feet up, 75#)
Sprinter toe touch (1 for 1)

Monday 20121029

Warm up: Basic (run)
WOD: 5 rounds of:
100 backward jump ropes
10 KB swings @ 53#
10 Burpees

Friday 20121026

Warm up: Basic (run)
WOD: complete 1 round on the minute, every minute for 15 minutes of:
10 c2f push ups
5 abmat sit ups*

*for more advanced atheletes, use the g-h-d machine instead of abmat

Thursday 20121025

Warm up: Basic (jumprope)
Skill/Strength: Row 1000m (resistance 5)
WOD: complete for time:
800m run
20 hang cleans @ 95#
400m run
20 hang clean and press @ 95#
400m run
20 hang cleans @ 95#
800m run

Wednesday 20121024

Warm up: Basic (run)
WOD: 3 rounds of:
30 ring push ups (rings 12" off floor, feet on 20" box)
40 m alligator walk
30 double crunch sit ups

Tuesday 20121023

Warm Up: Basic (Jumprope)

WOD: 5 Rounds
20 Air Squats
20 24" Box Jumps
400m Run

Monday 20121022

Warm up: Basic (run)

WOD: 10ea down to 1
-Overhead squat @ 95# (reset each rep)
-T2B (toes 2 bar)

Friday 20121019

Warm Up: Basic
WOD: MR. CROWLEY
800m ROW
70 Push Ups
60 Double Unders
50 Ab mat Sit Ups
400m Run
30 KB Swings @ 35#
200m Run
10 Situp-to-push ups

Thursday 20121018

Warm up: Basic (run)
WOD:
   FRAN
    21-15-9
-Squat Thruster
-Pull Ups
http://www.youtube.com/watch?feature=player_embedded&v=GXJn6_nHB1E

Wednesday 20121017

Warm up: basic (run)
Skill/Strength: 20 regular pistols (10ea) http://www.youtube.com/watch?feature=player_embedded&v=TWvIu7s-vIM
WOD: 10 rounds of:
100yd dash
10 push ups (use different styles)

Tuesday 20121016

Warm up:Basic (run)
WOD: 10 down to 1
-Double Unders
-Burpees
-Snatch at 65#

Monday 20121015

Warm up: Basic (run)
Skill/Strength: 50 reg jumpropes and 5 DU ; AMRAP in 5 minutes
WOD: 21-15-9-5
Pull Ups
Bench Press @ 75% body weight
Deadlifts @  150% body weight

Friday 20121012

Warm up : Basic (jumprope)

WOD: 3 rounds of:
15 GHD bench press @ 45#
 5 muscle ups http://www.youtube.com/watch?v=pG0b21fBFGo&feature=player_embedded
** MU sub is 2 chest to ring pull ups and 2 ring dips for 1 mu

Thursday 20121011

Warm up: Basic (run)

WOD: 3 rounds of:
12 turkish get ups @ 44# (l+r =2) http://www.youtube.com/watch?v=ztTOn0rSMis&feature=player_embedded
11 box jumps @ 30"
7 handstand push ups

Wednesday 20121010

Warm up: basic (jumprope)

WOD: 6 rounds of:
200m sprint
 10 push ups
200m sprint
 10 sit ups

Tuesday 20121009

Warm up: Basic (run)
WOD: 4 rounds of:
20 Floor sweepers @ 135# (l/r =1) http://www.youtube.com/watch?v=hF7c1MTyM9E&feature=player_embedded
25m walk with 135# barbell overhead

Monday 20121008

Warm up: Basic (jumprope)
Skill/Strength: 20 L - pull ups
WOD: once for time:
50 tire slams or 25# slam balls
21 clean and press @ 95# (ground,shoulders,overhead,repeat)
1200m run
50 tire slams or 25# slam balls
15 SDHP @ 95#
800m run
50 tire slams or 25# slam balls
9 squat thrusters @ 95#
400m run

Friday 20121005

Warm up: Basic (run)

WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @  24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders

Thursday 20121004

Warm up: Basic (run)

WOD: 21-15-9
Front Squats @ 135#
Push Press @ 135#

Wednesday 20121003

Warm up: Basic (jumprope)

WOD: 5 rounds of :
400m run with 20# medball
20 kettlebell squats/deadlifts 35#

Tuesday 20121002

Warm up: Basic (run)
Skill/Strength: Back squat max  3-3-3
WOD: In 7 minutes  complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#

Monday 20121001

THE BOX WILL BE OPEN

Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#

Friday 20120928

Warm up: Basic (jumprope)
WOD: "K.T."
Row 800m
-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 10 push ups, abmat sit ups, and air squats

Thursday 20120927

Warm up: Basic  (run/jumprope)
WOD: 2 rounds of:
400m run
 21- Deadlifts @ 275#
50 DU
 15- Power cleans @ 165#
25 Burpees
 9- Push press @ 135#

Wednesday 20120926

Warm up: basic(run)
WOD: "ADRIAN"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

WOD Demo - video [wmv] [mov] [HD mov]

Tuesday 20120925

Warm up: Basic (jumprope)
WOD:4 rounds of :
20 - Wallball "2-fer-1s", 20# ball
200m dash
"2-fer-1" Demo  - video [wmv] [mov] [HD mov

Monday 20120924

Warm up: Basic (run)
Skill/Strength: 10-8-6-4-2-1 Bench Press (start with a weight that will allow
you to increase 10-20# each set i.e. 155-175-195-215-225-235)
WOD: 10 Min AMRAP
10 lawn mowers (alternating 5ea arm @ 40#)
20 abmat sit ups
30 double unders

Friday 20120921

Warm up: Basic (run)
Skill/Strength: Ladder drills
WOD:  "7 UPS"
         7 rounds of:
7 overhand grip  pull ups
7 regular - wide arm push ups
7 underhand/closehand grip chest to bar pull ups
7 diamond/ chest to hand push ups

Thursday 20120920

Warm up: Basic (jumprope)
WOD: 4 rounds of:"CRAPS"
11-  ring dips
7  - KB Swings 53#
800m 'tha hard way' =
(400m backward  , 400m forward)

Wednesday 20120919

Warm Up: Basic (run)
WOD: 3 rounds of:
10 - Squat Thruster to Overhead Squats @ 95#
30 - Double Crunch Sit ups

Tuesday 20120918

Warm up: Basic (run)
WOD: 10 min AMRAP
10 Box Jumps 24" (full extension at top)
10 Decline/Incline Push Ups (feet on 24" box)

Monday 20120917

Warm up: Basic (jumprope)
WOD: 5 rounds of:
20 Hang Snatches with 75# Barbell
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
-switch hands
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)

Friday 20120914

Warm up: basic (run)
WOD: "Pyramids"
30 c2f push ups
30 abmat sit ups
30 kb swings @ 35#
25 diamond chest2hand push ups
25 sprinter sit ups (l/r=1)
25 double unders (scale=75reg)
20 mountain climbers (l/r=1)
20 russian twist 35# (l/r=)
20 burpees
15 kb air squats 35#
15 double crunch sit ups
15 kb swings 35#
10 spiderman push ups (l/r=1)
10 reverse burpees with v-up
10 medball toss sit ups 20# (off a wall or with a partner)

Thursday 20120913

Warm up: Basic (jumprope)
WOD: once for time:
50 romanian deadlifts (straight leg) @ 95#
200m run
30 Sumo Deadlift High Pulls @ 115#
400m run
10 Deadlifts @ 225#
800m run

Wednesday 20120912

Warm up: basic (jumprope)
Skill/Strength: 10 weighted push ups @ 70#
WOD: 3 rounds of 1 min on each station for max reps/ distance with 1 min rest between rounds
-*rower @ 10
-bench press @ 65#
-K2E

*sub for rower is SDHP @ 75#

Tuesday 20120911

Warm up: Basic ( run)
WOD: Remember 9/11
10 Min AMRAP of:
9- push press 135#
11- pull ups
9- handstand push ups
11- kettlebell swings 53#

Monday 20120910

Warm up: basic (run)
Skill/strength: 2 min accumulative Handstand (on the wall)
WOD: 3 rounds of :
400m run
25 Double crunch sit ups http://www.youtube.com/watch?feature=player_embedded&v=EWl6-NpeFHg
10 Burpees w/2 push ups

Friday 20120907

Warm up: Basic (jumprope)
WOD: 5 rounds of :
800m run
20 box jumps 20"

Thursday 20120906

Warm up: Basic(run)
WOD: 30 clean and press @ 115#

Wednesday 20120905

Warm up: basic (run)
WOD: once for time:

400m row
40 abmat sit ups
300 jumpropes
30 abmat sit ups
200m run
20 abmat sit ups
100 backward  jumpropes
10 abmat sit ups

Tuesday 20120904

Warm up: Basic (run)
Skill/Strength: 100 Double unders(5 min time limit)
WOD:"Cindy" AMRAP in 20 minutes:
 5 pullups
10 pushups
15 air squats

Monday 20120903

HAPPY LABOR DAY!!

Warm up: Basic (run)
WOD: 7 attempts for
-bench max
-deadlift max

Friday 120831

Warm up: Basic (run)
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)

Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall  and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.

Thursday 20120830

Warm up: Basic (run)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)

Wednesday

Warm up: Basic (jumprope)
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.

Tuesday 20120828

Warm up: basic
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders

Monday 20120827

Warm up: basic (run)
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded

Warm up:basic
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
 500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)

Thursday 20120823

Warm up: basic (jumprope)
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f

Wednesday 20120822

Warm up: Basic (jumprope)
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run

Tuesday 20120821

Warm up: basic (run)
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"

add up total reps per round of all five, then the total of all three  rounds

Monday 20120820

Warm Up: basic (run)
WOD:  Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f

Friday 20120817

Warm Up: basic (run)
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f

Thursday 20120816

Warm up: Basic (jumprope)
WOD: 3 rounds of:
400m run
30 - Squat thrusters @75#

Wednesday 20120815

Warm up: basic(run)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)

Tuesday 20120814

Warm Up: basic (run)
WOD: 10 min AMRAP
20 wallball shots 20#
20 double unders

Monday 20120813

Warm Up: Basic(run)
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea  single arm dumbbell snatch 40#

Friday 20120810

Warm Up: basic (row 500m)
WOD: 15 MIN AMRAP:
10 SDHP 95#
15 Burpee Pull ups (c2f)

Thursday 20120809

Warm Up: Basic (run)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)

Wednesday 20120808

Warm Up: Basic (jumprope)
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile

HAPPY BIRTHDAY EVAN!!

Tuesday 20120807

Warm up: basic (run)
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#

Monday 20120806

Warm Up: basic (run)
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 20120803

Warm Up: Basic (run)
Skill/Strength: 1 ascending to  10 -  double unders /double crunch sit ups
 2 Person Team WOD: 5 rounds of
 25m - 2 Person barbell shoulder carry 285#
10 burpees each

*if you have to do this alone, use 135# overhead carry*

Thursday 20120802

Warm up: Basic (jumprope)
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups

Wednesday 20120801

Warm up: Basic (run)
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E

Tuesday 20120731

Warm Up: Basic(jumprope)
WOD: 5 rounds for time:
-Run 800m
-Rest 2 min

Monday 20120730

Warm Up: Basic (run)
WOD: Three  5 Min rounds with a 1 min rest in between:
1min pull ups
1min double crunch sit ups
1min kb swings 35#m/26#f
1min box jumps 24"m/20"f
1min double under jumpropes
AMRAP added together each round, i.e. 20 pu,12su,15kbs,10bj,20du=77reps for that round.
Keep a running total from one exercise to the next and start over on next 2 rounds.

Friday 20120727

Warm up: Basic (run)
WOD: 15 min AMRAP
15 reverse burpees
10 c2f push ups
5 overhead squats @ 95#

Thursday 20120726

Warm Up: Basic (run)
Skill/Strength: 20 GHD sit ups
WOD: 3 rounds of:
30 Abmat sit ups
20 Double Unders
10 HSPU

Wednesday 20120725

Warm Up: Basic (run)
WOD: 1round for time:
Row 500m (resistance 5)
   21-15-9 quick change
-shoulder press 95#m/65#f
-deadlift 90# above shoulder press
(use shoulder press bar and add a pair of 45#)

Tuesday 20120724

Warm Up: Basic (jumprope)
WOD: 5 rounds of :
400m run with 45# plate (any carry)
20 split jump lunges with 45# plate overhead
     barely touch knee to ground

Monday 20120723

Warm Up: Basic
Skill/Strength: 10-8-6-4-2-1 Sumo Deadlift High-pull
Start with 10 @ 50% bodyweight and increase by 20#
WOD: 7 Min AMRAP
15 Kettle Bell swings 53#
10 Burpees

Friday 20120720

Warm Up: Basic (run)
skill/strength: L-sit (1 min total each leg, time stops if extended foot touches ground)
WOD: 10 rounds of:
10 Air squats
10 Pull ups
10 Sprinter sit ups (l+r = 1)
10 Box jumps 24"
10 Spider Man push ups (1 for 1)

Thursday 20120719

Warm up: Basic (jumprope)
WOD: "Jack-n-the-Box"
400m run
400m backwards
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
50 mountain climbers 1per
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
400m backwards
400m run

Wednesday 20120718

Warm Up: Basic (jumprope)
WOD: 3 rounds
50 AB Mat sit ups
25 weighted push ups 45#m/25#f
200m sprint

Tuesday 20120717

Warm Up: Basic (run)
WOD: 3 rounds
30 wallball shots 20#m/12#f
20 double unders
10 cleans 115#m/75#f

Monday 20120616

Warm up: Basic(run)
Skill/Strength: Snatch 3-3-3
WOD:10 min AMRAP
10 L-squats (5ea)
10 Burpees
10 V-ups w/ medball 10 lbs.

Friday 20120713

Warm up: Basic (jumprope)
WOD: 5 rounds of
25m Kung Fu grip carry 45# plates
20 Explosive push ups on 2 x 45# plates
25m Kung Fu grip carry 45# plates
10 Box jumps 30"
400m run

Thursday 20120712

Warm up: Basic (run)
Skill/Strength: 10 HSPU (hold hand stand for 2-3 sec between push ups)
WOD:       "FRAN"
               21 - 15 - 9
- Squat Thrusters @ 95#m/55#f
- Pull Ups

Wednesday 20120711

Warm up: basic (run)
Strength/ Skill: 10 shoulder press @ 135#, then walk 20m with the 135# overhead
WOD: 1 round
500m row set at 5 resistance (50 SDHP@ 50# for sub)
100 abmat sit ups
75 c2f push ups
50 k2e
25 sprinter sit ups (l/r=1)

Tuesday 20120710

Warm up: Basic
WOD: 3rounds of
800m run
15 KB squat/ swings 53#
50 Double unders

Monday 20120709

Warm up: Basic
Skill/Strength: Gunz a go-go (10 each-  static dumbbell curls, hammer dumbbell curls, straight barbell curls) pick weights that allow you to do 8 good reps with last 2 being tough.
WOD: 5 rounds of:
5 ring dips
10 overhand grip pull ups
10 push ups with l/r dumbell row (m-25#/f-15#)
5 box jumps (m- 30"/f-24")

Friday 20120706

Warm Up: Basic (jumprope) Stretch your hamstrings!!
Skill/Strength: sprints 10 x 100yard dash, walk back to startline
and try to stay consistant with your time.
WOD: 4 Min AMRAP
start with 1 push up then 1 deadlift @ 205
increasing  1 rep each set 2,2 3,3 etc.

Thursday 20120705

Warm up: Basic (run)
skill/strength:  overhead squat  (3x10) increase weight each set i.e. 75#,95#115#
WOD: 15 min AMRAP
10 wall ball shots 20#
20 sprinter sit ups (1 per)
5 standing long jumps 5ft

Wednesday 20120704

HAPPY INDEPENDENCE DAY!!
Warm Up: Basic (run)
WOD:Freedom is not free
200 fwd jump rope
100 backward jumpropes
65 double unders
= 365 days in country
150 wall ball shots 20#
= the temps in Iraq
90 pull ups
= days pre-mob or de-mob
47 box jumps 24"
= type of aircraft we fly and work on
24 bench press @ 135#
= hours we are working a day  (our pay per hour sucks)
18 tire flip burpees
= age of the youngest soldiers fighting
7 deadlifts 225#
= the number of friends we carry in our memories from last deployment
1 mile run
= The most important number! Take care of #1, so you can take care of others
    and return to your family and friends.

Tuesday 20120703

Warm up: Basic (jumprope)
WOD: 3 rounds of
30 abmat sit ups
30 weighted crunchies 35#
30 kb swings 35#
200m run

Monday 20120702

Warm Up: Basic (jumprope)
WOD: 4 rounds of
20 Floor Sweepers  135# (10 each side)
10 Hang Cleans 135#
400m run

Friday 20120629

Warm up: Basic
Skill/ Strength: 3-3-3-3-3 bench press
WOD: 15 min AMRAP
row 100m (10 SDHP 65#)
10 box jumps 30"
10 backwards double unders

Thursday 20120628

Warm up: Basic
WOD: 5 rounds of
30 abmat sit ups
30 kbs 35#
200m run

Wednesday 20120627

Warm up: Basic Skill: WOD:21-15-9 Thruster 95lbs Burpees 100 m sprint

Tuesday 20120626

Warm up: Basic Skill: WOD:3 round of -Jump rope for 1 min. 10 sec rest -Lunges w/45 lbs. overhead for 1 min. 10 sec rest -Goblet sit up w/10 lbs. for 1 min. 10 sec rest -Squats w/25 lbs on ea. hand for 1 min. 10 sec rest -Declines push ups for 1 min. 1 min. Rest

Monday 20120625

Warm up: Basic Skill: WOD: 4 rounds of 20 k2e 10 - 24"box jumps 5 - overhead  squats 95# Post WOD:5 min amrap Sprint across basketball court 10 c2f push ups, sprint back, 10 butterfly sit ups.

Friday 20120622

Warm Up: basic skill/strength: 50 abmat sit ups WOD : 5k for time

Thursday 20120621

Wu: basic (run) WOD: 21-15-9-5 Sumo deadlift high pull 115# Double unders

Wednesday 20120620

Warm up: Basic Skill: 2 miles after WOD WOD: 2 rounds Run 400m 25 air squats Run 200m backwards 25 air squats

Tuesday 20120619

Warm up: Basic Skill: 30 clean and press 95lbs.(each rep starts from the ground) WOD:5 rounds Push up for 20 sec. Rest 10 sec. Double crunch for 20 sec. Rest 10 sec. Jumping lunges for 20 sec Rest 10 sec.

Monday 20120618

Basic warm up  Skill- decline bench 10-8-6-4-2 (10= 75%body weight and increase from there) Wod: 4 rounds of  15 pull ups 25 push ups

Friday 20120615

Warm up: Basic
WOD: Pyramids
25 C2F Push ups
25 Sprinter sit ups (50)
 250m Row
20 Push up Jacks (10 ea)
20 Abmat Sit ups
 200m run
15 Spider-man Push ups (15ea)
15 Oblique x-overs (15 ea)
 400m Run
10 Diamond Push ups
10 T2B
 800m run
5 Handstand Push ups
5 Double Crunch sit ups
 50 Double Unders

Thursday 20120614

Warm Up: Basic ( run )

WOD: complete as many rounds as possible in 12 minutes
increasing by one squat clean after each round.
5 - 24"Box jumps
5 - C2B elevated incline/ decline push ups ( feet on 24" box, hands on barbell set at 135#)
1- squat clean 135# (reps increase with round)

Wednesday 20120613

Warm up: Basic (jumprope)
WOD: 5 rounds of
20 - straight leg medball sit ups 20#
10 - KB swings 53#
400m run

Tuesday 20120612

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday 20120611

Warm up: Basic (jumprope)
WOD: 4 rounds of:
25 wallball shots 20#
400m run w/ medball 20#

Friday 20120608

Warm up: Basic Skill: WOD: 10-9-8-7-6-5-4-3-2-1 of
Deadlift @ 185lbs.
Shoulder Press @ 95lbs.

Thursday 20120607

Warm Up: Basic (jumprope)
Skill/Strength: row 1000 meters
WOD: 3 rounds of :
30 Sprinter sit ups (l/r=1)
30 T2B
30 Double crunch sit-ups
(wear ankle weights if you got'em)

Wednesday 20120606

Warm up: Basic (run)
WOD: "FAV 5"
50 Russian Twist (l/r=1)
50 Wallball Shots 20/12#
50 KB swings 35/16#
50 Overhead Squat 45/35#
50 Double Unders

Tuesday 20120605

Warm up:Basic

Skill: 1 mile run

WOD: For Time
30 - Burpee/DB Push Row(L/R)/DB Snatch/ Overhead Lunge (L/R)

Monday 20120604

Warm up: Basic (run)
Skill/Strength: Clean 1-1-1 (1 rep max, 3 attempts)
WOD: 8 Min AMRAP:
10 Ring Dips
10 Explosive push ups (onto 2x45# plates)
10 Box jumps 24"

Friday 20120601

Warm up: basic

Skill:

WOD: For time
10 GHD
400M run
10 Reserve Grip Pull ups
400M run
15 GHD
400M run
1 Pull ups
400M run
20 GHD
400M run
20 Reserve Grip Pull ups
400M run

Thrusday 20120531

Warm up:Basic

Skill: 15 ring dips, 10 ring dips with 20lbs ball

WOD: 8 min. AMRAP
1 Deadlift w/135lbs
1 Clean w/135lbs
1 Snatch ( Clean and Press) w/135lbs
10M walk w/135lbs Overhead 

Wednesday 20120530

Warm up: Basic (Jumprope)
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups

Tuesday 20120529

Warm up: basic (run)
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups

Monday 20120528

Warm up: basic (jump rope)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)

Friday 20120525

Warm Up: basic (run)
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#

Thursday 20120524

Warm up: basic (run)
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee

Wednesday 20120523

Warm up: Basic (jumprope)
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m

Tuesday 20120522

Warm up: Basic
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)

Monday 20120521

Warm up: Basic (run)
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#

Friday 20120518

Warm up: Basic (jumprope)
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m

Thursday 20120517

Warm up: Basic run

Skill:

WOD: 3 rounds

30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.

Wednesday 20120516

Warm up: Basic (run)
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups

Tuesday 20120515

Warm up: Basic (run)
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups

Monday 20120514

Warm up: Basic (jump rope)
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run

Friday 20120511

Warm up: Basic (run)
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.

Thursday 20120510

Warm up: Basic (run)
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups

Wednesday 20120509

Warm up: Basic (jumprope)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)

Tuesday 20120508

Warm up: Basic (run)
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders

Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps

Monday 20120507

Warm up: Basic
WOD: 4 rounds of
20 sumo deadlift high pulls 95#
10 bench press 165#

Friday 20120504

Warm up: Basic
WOD: 5 rounds of
30 wallball shots 20#
10 pull ups

Thursday 20120503

Warm up: Basic (jump rope)
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint

Wednesday 20120502

Warm up: Basic (run)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)

Tuesday 20120501

Warm up: Basic
Skill/Strength: 50 double unders
WOD:  21-15-9
-K2E
-Handstand chest touches (l+r=1)
-Box jumps 30"m / 20"f

Monday 20120430

Warm up: Basic
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
                         Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest

Friday 20120427

Warm up: Basic

WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups

Thursday 20120426

Warm up: Basic Skill: WOD: 4 Round 800M run 25 Double Under (backwards)

Wednesday 20120425

Warm up: Basic

Skill:

WOD: 10 Min. AMRAP

5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups

Tuesday 20120424

Warm up: basic
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups

Monday 20120423

Warm up: Basic                  
 WOD:                   "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
                                                         
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.

Friday 20120420

Warm up: Basic
WOD: 15 Min AMRAP
30 Russian Twist 35/18#
20 Deadlift squats 35/18#
10 KB swings 35/18#

Thursday 20120419

Warm up: Basic

WOD: 10 min. AMRAP

10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under

Wednesday 20120418

Warm up: Basic (jumprope)
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups

Tuesday 20120417

Warm up: Basic
Skill/Strength: 1 min 4 max reps - Air Squat with 45/35# bar on back
WOD: 5 rounds of:
15 Bar facing burpee w/ bar hop
10 Deadlifts 225/165#

Monday 20120416

Warm up: Basic
WOD: 21-15-9-15-21
-k2e
-DU jumpropes
-sprinter sit ups l+r =1
-c2f push up

Friday 20120413

Warm up: Basic
WOD: 5 Rounds of:
20 Wallball shots 20/12#
10 KB swings 53/35#
5 Clean and Press  155/95#

Thursday 20120412

Warm up: Basic
WOD: 2 rounds of:
50 box jumps 24/20
100 jumpropes
400m run
400m run backwards
100 backward jumpropes

Wednesday 20120411

Warmup: basic
WOD: 5 min AMRAP
1 bench press 155/95#
1 underhand grip pull up
2 bench press 155/95#
2 underhand grip pull up
3 bench press 155/95#
3 underhand grip pull up
and so on...

Tuesday 20120410

Warm up: Basic
WOD: 21-15-9
Sumo Deadlift High-pull 115/65#
Handstand Push-ups

Monday 20120409

Warm up: basic
Skill/Strength: 1 try max underwater breath hold ( shallow water blackout)
WOD: 4 rounds
swim 50 yards
10 c2f push ups
20 air squats

no pool? run 400m or row 500m

Good Friday 20120406

Warm up: Basic
Skill/Strength: Row 800m
WOD: 15 Minute AMRAP
2x25m Farmer's Carry/ Waiter's Carry 53/25#M , 35/15#F
10 Sprinter sit ups
10 Alternating  c2f   L-Push ups

Thursday 20120405

Basic warm up

WOD: 5 rds
25 Burpees
15 KB squat swings @ 53/35#
200m run

Wednesday 20120404

 Warm up: Basic

Strength: Deadlift max 1-1-1-1-1

WOD: 10 min AMRAP
20 Lunges w/45# bar overhead (start with feet together and bar overhead, step forward with one foot and gently touch trailing knee to ground, then push back up bringing forward foot back to starting position.)
10 Double unders

Tuesday 20120403

Basic warm up

WOD:
30 Diamond push ups
30 Underhand grip pull ups
30 Double crunch sit ups
30 Spider-man push ups 15ea side
30 Alternating grip pull ups 15ea side
30 Sprinter sit ups 15ea side
30 Reg push ups
30 Overhand pull ups
30 Abmat sit ups

Monday 20120401

Warm up: Basic

Skill: 5 min accumulative of plank

WOD: 7 min AMRAP

12-k2e
11- Hanging clean & press @ 75lbs.
5 ring dips

20120330 Friday

Warm Up: Basic
Skil/Strength:
WOD: 6 Rounds of
20 air squats
42" wall scale
60 yd dash
10 sit-up2push-ups
60 yd dash

Thursday 20120329

Warm up:basic
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups

Wednesday 20120328

Warm up: Basic
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"

Friday 20120323

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 20120322

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Wednesday 20120321

CrossFit Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tuesday 20120320

CrossFit Games Open Workout 12.2 Announced:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Monday 20120319

CROSSFIT OPEN 12.1
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Friday 20120316

Warmup: Basic
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat

Thursday 20120315

Warm up: basic
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)

Wednesday 20120314

Warm up: Basic

WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders

Tuesday 20120313

Warm up: Basic
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
 10m Medball Shuffle 20#/12#
20 C2F Push ups
 10m Walking Lunges with Medball overhead 20#/12#

Monday 20120312

Warm Up: Basic
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run

Friday 20120309

Warm up: basic
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Wednesday 03/07/2012

Warm up: Basic

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

Overhead squats for ground 65lbs/35lbs

Spiderman push up (L+R=1)

Tuesday 03/06/2012

Warm up: Basic

WOD: 1 rd for Time

Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)

Monday 03/05/2012

Warm up: basic
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run

Friday March 2, 2012

Warm up: Basic
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1  Box Jump 36"

Thursday 02/16/2012

Warmu Up: Basic

Skill/Strength:

WOD: 7 Rounds for time

12 Wallball Shots (20/12#)
400m run
11 Double Unders

Wednesday 02/15/2012

Warm up: Basic

Strength/skill: 3rds of Deadlift 50% body weight w / band,
max rep in 10 sec w/ 1 min rest inbetween.

WOD: 12 min AMRAP

15 Box jumps 30/24"
10 Spider-Man Push Ups ( l / r = 1)
10 Under Hand Grip Pull Ups

Tuesday 02/14/2012

Warmup: Basic

Skill/Strength:

WOD:Happy Valentine Day
50 Sprinter Situp (L/R=1)
40 K2E
30 Floorsweepers 135/85lbs (L/R=1)
20 GHD/ Ab Mat Situp
10 KB swings 53/35lbs

Monday 02/13/2012

Warm up: Basic

Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets)

WOD: 4 rounds
10 Clean and Press 85/135 lbs.
20 Bar facing burpees (hop over bar, turn to face bar, do a burpee, repeat)
200m Sprint

Friday 02/10/2012

Strength : 5- 25m sled push w/180lbs

WOD:
1000m Row
500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)

Thursday 02/09/2012

Warm up: basic

Skill/strength:20 GHD w/ 25# plate

WOD: CINDY
20 min AMRAP
5 pull ups
10 push ups
20 air squats

Wednesday 02/08/2012

Warm up: Basic

WOD:
4 rounds

15 Kettlebell swings w/53lbs
800 m run