Tuesday 20131231

Warm up: basic ( row)
WOD: " The countdown"
       complete for time:
100 double unders
90 sprinter toe touches
800m run
70 push ups
60 sit ups
50 double unders
40 overhead squats @ 45/25#
30 kettle bell swings @ 50/35#
20 burpees
10 squat thrusters @ 135/105#

Monday 20231230

Warm up: basic ( run)
WOD: 4 rounds of:
40 double unders
20 chin ups
10 box jumps @ 33"

Friday 20131227

Warm up: basic (run)
WOD: 3 rounds of
40 spiderman push ups
40 sprinter sit ups
20 push press @ 135/95#
20 ghd sit ups
10 handstand push ups
10 deadlifts @ 275/165#

Thursday 20131226

Warm up: basic (row)
WOD: 10 down to 1
Bench press @ bodyweight
ring dips

20131225

MERRY CHRISTMAS

Warm up: basic ( jump rope)
WOD:  crumb snatcher
21-15-9-5
C2F Push up
Snatch @ 135#/95#

Tuesday 29131224

Warm up: basic (row)
WOD: complete for time
50 lunges
100 double unders
400m run
50 lunges w/ 45# overhead
200 double unders
800m run

Friday 20131220

Warm up: basic ( run)
WOD: 5 rounds of
50 double unders
40 push ups
30 kb swings
20 overhead squats @ 75#
10 pull ups

Thursday 20131219

Warm up: basic ( run)
WOD: 6 min AMRAP
sit up to push up

Wednesday 20131218

Warm up: basic ( row)
WOD: 8 min AMRAP
12 romanian deadlifts @ 95#/55#
8 chin ups (under hand grip pull ups)
4 push press @ 95#/55#

Tuesday 20131217

Warm up: basic ( run)
WOD: 3 rounds of
25m farmers carry with 45# dumbbells
20 cross body single arm dumbbell snatch @ 45#
25m waiters carry with 45# dumbbells

Monday 20131216

Warm up: basic ( row)
WOD: 4 rounds of
15 burpees
10 t2b
5 clean and press @ 75% bodyweight

Friday 20131213

Warm up: basic ( run)
WOD: 7 rounds of
13 push ups
13 ghd
13 box jumps @ 30/24"
13 pull ups
13 kb swings @ 53/35#
13 snatches @ 95/45#
13 burpees

Thursday 20131212

Warm up: basic ( run)
WOD: 21-15-9-5
Handstand push ups
SDHP @ 115/65#(f)

Tuesday 20131210

Warm up: basic (row)
WOD:  complete for time
800 m run
100 push ups
100 sit ups
400m run
100 push ups
100 sit ups
800m run
100 push ups
100 sit ups

Monday 20131209

Warm up: basic ( run)
WOD: ascending/descending
10 down to 1 bench press @ bodyweight
1 up to 10 dead lifts @ bodyweight 

Friday 20131206

Warm up: basic ( run)
WOD: 5 rounds of:
15 push press @ 95/55#
10 GHD sit ups
15 KB swings @ 53/35#
10 Double crunch  sit ups
15 Front squats @ 95/55#

Thursday 29131205

Warm up: basic ( jump rope)
WOD: run a 5km for time (3.1miles)

Wednesday 20131204

Warm up: basic ( row)
WOD: 12 MIN EMOM
2 Power cleans @ bodyweight
5 underhand grip pull ups ( chin ups)

Tuesday 20131203

Warm up: basic ( run)
WOD: 3 rounds of:
100 double unders
25 box jumps @ 30/24"
15 deadlifts @ 205/155#

Monday 20131202

Warm up: basic (run)
WOD: 30 reps of**
squat thruster to overhead squat @ 75#/55#
** 5 burpee penalty for rest

Friday 20131129

Warm up: basic (jumprope)
WOD: TABATA
L push ups
sit ups
Kb squats @ 35#/20#(f)

Thursday 20131128

HAPPY THANKSGIVING

Warm up: basic ( run)
WOD: 21-15-9
Overhead lunges @ 95#/55# (f)
   (L+R=1)
Handstand push ups

Wednesday 20131127

Warm up: basic (jumprope)
WOD: 15min AMRAP
10 dumbbell push up rows (l+r=1)
20 ghd sit ups

Tuesday 20131126

Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time
1600m run
160 air squats
160 double unders
800m run
80 air squats
80 double unders
400m run
40 air squats
40 double unders

Monday 20131125

Warm up: basic ( run)
WOD:  30-20-10
Kb swings @ 53#/35#
Squat thrusters @ 95#/55#

Friday 20131122

Warm up: basic ( run)
WOD: pyramids
50 single leg push ups(25 l, 25 r)
40 mountain climbers (l+r=1)
30 crunchies ( legs on a bench)
20 sprinter toe touches (l+ r= 1)
10 overhead squats @ 135#/105#
20 oblique crossovers(20l, 20r)
30 double crunch sit ups
40 in and outs
50 knee raises from dip position

Thursday 20131121

Warm up: basic (run)
WOD: 21-15-9
Push press @ 95#/65#(f)
Spiderman push ups(l+r=1)
*Row 500m

Wednesday 20131120

Warm up: basic (run)
WOD: 6 rounds of:
10 hang cleans@ 115#/65#(f)
1 min chin up hang
   (Under hand grip with chin above bar)
10 weighted diamond push ups @ 45#/25# (f)

Tuesday 20131119

Warm up: basic (jumprope)
WOD: 2 rounds of:
800m run
25 ab mat sit ups
400m run
25 K2E
200m run
25 double crunch sit ups

Monday 20131118

Warm up: basic (run)
WOD: 10 down to 1
*exercises are performed by alternating
left then right, with left and right equaling one.
Single leg squat
Single arm kettle bell swing @ 53#/35# (f)

Friday 20131115

Warm up: basic (jumprope)
WOD: 4 rounds of
400m run
15 burpees

Thursday 20131114

Warm up: basic (run)
WOD: 15min AMRAP
7 dead lifts @  135# / 95#( f)
3 power cleans @ 135#/ 95# (f)
1 push press @ 135#/ 95# (f)

Wednesday 20131113

Warm up: basic(row)
WOD: 5 rounds of
Hammer curls (10 each arm )
10 ring dips
10 under hand grip pull ups
10 diamond push ups

Tuesday 20131112

Warm up: basic ( run)
Stretch: legs
WOD: 4 rounds of:
10 squat thrusters @ 75% body weight
(Each rep starts from the ground)
5 box jumps @ 36"/30"(f)

Monday 20131111

Warm up: basic(run)
WOD: 30-20-10
Explosive push ups ( 2x45# plates)
Pull ups ( over hand)
* row 500m if you have access to a rowing
machine after each set.

Friday 20131108

Warm up: basic(jump rope)
WOD: 10min AMRAP
10 pull ups
5 cleans @ 135#/95#( f)

Thursday 20131107

Warm up: basic ( row)
WOD: 5 rounds of
10 push press @ 115#/65# ( f)
25m overhead barbell walk @ 115#/65# ( f)
10 overhead squats @ 115#/65# ( f)
25m overhead barbell walk @ 115#/65# ( f)

Wednesday 20131106

Warm up: basic ( run)
Stretch: core
WOD: 3 rounds of:
100 mule kick push ups
100 double unders
100 sprinter toe touches (1 for 1)

Tuesday 20131105

Warm up: basic( run)
Stretch: legs and shoulders
WOD: 21-15-9
Romanian deadlift 95#/55#( f)
SDHP @ 95#/55#( f)
KB swings @ 53#/35# ( f)
Jumping pull ups starting from a squat

Monday 20131104

Warm up: basic ( jump rope)
WOD: complete for time:
Run 1 mile
10 rounds of
10 handstand push ups
10 ghd sit ups
Run 1 mile

Friday 20131101

Warm up: basic ( run)
WOD: 30-20-10
Sit ups
push ups
K2E
sprinter toe touches (l+r= 1)
T2B

Thursday 20131031

Warm up: basic ( run)
WOD: 3 rounds of
13 deadlifts @ 185#/135#( f)
13 burpees
13 hang cleans  @ 135#/ 95# ( f)
13 burpees
13 floor sweepers @ 135#/ 95# ( f)
Center only
13 burpees
HAPPY HALLOWEEN

Wednesday 20131030

Warm up:basic (row)
WOD:20 min AMRAP
15 diamond push ups
10 under hand grip pull ups
5 straight bar curls @ 75#/45#(f)

Tuesday 20131029

Warm up: basic (run)
WOD: 21-15-9-5
Back squats @ 135#
Wallball shots @ 20#
Front squats @ 135#
Double unders

monday 20131028

Warm up basic row
WOD : 10 down to 1
Pull up
75% body weight bench press
Incline push up (feet on a 24" box)

Friday 20131025

Warm up: basic ( row)
Stretch: shoulders
WOD: 21-15-9
Push Press @ 95# barbell
Hang  cleans @ 95# barbell
Lateral raises with 25# dumbbells

Thursday 20131024

Warm up: basic (run)
WOD: 15min AMRAP
5 Deadlifts @ 185#/135# ( f)
25 sprinter sit ups ( l+r=1)
50 double unders

Wednesday 20131024

Warm up: basic ( run)
Stretch: legs
WOD: 4 rounds for time:
400m run
30 kettle bell squats @ 53#/35#( f)
20 lunges (10 ea leg) with 45#/35#( f)
10 burpee box jumps @ 30"/24"( f)

Tuesday 20131022

Warm up: basic ( jumprope)
Stretch: core
WOD: 3 rounds of
30 ab mat sit ups
30 k2e
30 kettle bell swings @ 53#/35#(f)

Monday 20131021

Warm up: (run)
skill/strength: dead lifts max 1-1-1-1-1
Wod: 5 rounds of
10 hang snatches @ 75#/45#(f)
30 romanian dead lifts @ 75#/45# (f)

Friday 20131018

Warm up: basic ( run)
Stretch: triceps and legs
WOD: 4 rounds of:
10 decline dumbbell press @ 50#/30#(f)
20 push ups
30 air squats

Thursday 20131017

Warm up: basic (jump rope)
Stretch: legs
WOD: complete for time
30 power clean to squat thruster to overhead
squat @ 135#(m) /95#(f)

Wednesday 20131016

Warm up: Basic
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under

Tuesday 20131015

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

Monday 20131014

Warm up: basic(row)
Stretch: shoulders,chest, back, and arms
WOD: 5 rounds of:
30-kb swings @ 53#
20 decline push ups (feet on 20" stand)

10 ring dips

Friday 20131011

Warm up: basic (run)
Stretch: legs
WOD:20 MIN AMRAP
15 box jumps @ 24"
10 SDHP @ 75#
5 Burpees

Thursday 20231010

Warm up: basic( run)
Stretch: shoulders
WOD: 4 ROUNDS of
10 cleans @ 135#/115#(f)
5 push press @ 135#/115#(f)
25 abmat sit ups

Wednesday 20131009

Warm up: basic(jump rope)
Stretch: shoulders and legs
WOD: TABATA 8RDS (20/10)
Push ups
Russian twist@ 30#/20#(f)
Overhead reverse lunges @ 75#/45#(f)

Tuesday 20131008

Warm up: basic (run)
Stretch: lower back and hamstrings
WOD: 10 DOWN to 1
squat thruster @ 115#/85#
romanian dead lift 115#/85#
Double unders

Monday 20131007

Warm up: basic (run)
Stretch: chest and arms
WOD: Bench press max 1-1-1-1-1-1-1

Friday 20131004

Warm up: basic (run)
Stretch: core
WOD: 15 min AMRAP
30 double unders
15 v up sit ups with 10# medball
5 muscle ups

Thursday 20131003

Warm up: basic (row)
Stretch: any and everything
WOD: 3 rounds of
10 power cleans @ 165#/135#
20 box jumps @ 30"/24"
10 hang cleans @ 135#/95#
20 box jumps @ 30"/24"
10 snatches @ 95#/55#
20 box jumps @ 30"/24"

Wednesday 20131002

Warm up: basic ( jump rope)
Stretch: chest and shoulders
WOD: 5 rounds of
15 bench press at 75% body weight
10 deadlift with shoulder shrug @
      150% body weight

Tuesday 20131001

Warm up: basic ( run)
Stretch: lower back and abs
WOD: 30 each
back extensions
ab mat sit ups
Toes 2 bar
Sprinter sit ups
c2f push ups
ghd sit ups
Floor sweepers @ 115#/65#(f)
Overhead squats @ 95#/55#(f)

Monday 20130930

Warm up: basic (row)

Stretch: shoulders and back

WOD: 10 down to 2 even sets

Dumbbell single arm clean and press @ 45#/25#(f) (l+r=1)

Dumbbell push up rows @ 45#/25#(f) (l+r=1)

Friday 20130927

Warm up: basic (run)
Stretch: legs and back
WOD: 21-15-9
Power cleans @ 135#/115#(f)
Pull ups

Thursday 20130926

Warm up: Basic (jump rope)
Stretch: legs
WOD: 8 rounds of:
200m run
15 air squats
10 SDHP @ 75#/45#(f)

Wednesday 20130925

Warm up: Basic (row)
Stretch: Core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 kettlebell swings @ 53#/35#

Tuesday 20130924

Warm up: basic ( run)

Stretch: shoulders and core

WOD: 5 rounds of:

10 push press @ 135#/115#(f)

15 dive bombers

30 plank jacks

45 double crunch sit ups

Monday 20130923

Warm up: basic (jumprope)

Strength: dead lift max  3-3-3-3

Stretch: legs

WOD: 3 rounds of:

15 barbell over head lunges @ 95# (l+r=1)

20 box jumps @ 30"

100 double unders

Friday 20130920

Warm up: basic (run)

Stretch: chest and back

WOD: 2 rounds of:
20 underhand grip pull ups (chin ups)
10 bench press at body weight
20 overhand grip pull ups
10 bench press at body weight

Thursday 20130919

4 rds 

10 Squat thruster @95lbs(M)/65lbs(F)

10 weighted push up@ 45lbs(M)/15lbs(F)

Wednesday 20130918

Warm up: basic (row)

Stretch: shoulders

WOD: 8 min AMRAP

20 hang snatch @ 75#m/45#f

20 double unders

Tuesday 20130917

Warm up: basic (jump rope)
Stretch: core
WOD: 3 ROUNDS of
50 mountain climbers (l+r=1)
40 sprinter sit ups (l+r=1)
30 spiderman push  ups (l+r=1)
20 k2e
10 t2b

Monday 20130916

Warm up: basic

Strength/Skill:
Front squats
2-2-2-2 (4 tries for your 2 rep max)

WOD:
For time
10 down to 1
Inverted rows
Upright rows @75lbs(M)/45lbs.(F)

Friday 20130913

Warm up: basic (row)

Stretch : legs

WOD: 13 min AMRAP

13 deadlifts @ 165#(m)/115#(f)

13 burpees

Thursday 20130912

WOD
50 double under
25 push press @65lbs
40 double under
20 push press
30 double under
15 push press
20 double under
10 push press
10 double under
5 push press

Wednesday 20130911

WOD
For time

10 down to 1
Handstand push up

1 up to 10
Kb swings @ 50lbs

Tuesday 20130910

Warm up: basic (run)
Stretch: core
WOD: 3 rounds of:
5 overhead squats @ 135/95#
10 one legged squats each leg
20 box jumps at 24"/20"

Monday 20130909

"Linda"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday 20130906

EMOTM
15 min
1 power clean @ 135lbs
1 front squat @ 135lbs
1 thruster @ 135lbs
Every exercise starts from the ground

Thursday 20230905

Warm up: basic (row)
Stretch: core
WOD: 10 min AMRAP
15 Sit ups
10 kb squats @ 53#/35#
5 kb swings @ 53#/35#

Wednesday 20130904

Warm up: basic (run)

Stretch: arms, chest,and back
WOD: 5 rounds of:
10 hang snatch @ 95#m/65#f
25m farmer's carry @ 53#m/35f and waiter's carry @ 35#m/25#f
(swap arms at 25m)
10 weighted push ups @ 45#m/25#f
25m farmer's carry @ 53#m/35#f and waiter's carry @ 35#m/25#f

Tuesday 20130903

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 4 rounds of
400 m run
10 wall walks c2w/c2f
40 double unders

Monday 20130902

Warm up: basic (jump rope)
Stretch: legs
Skill: 1 min AMRAP,squats with 45# bar on back
WOD: 3 rounds of
20 squat thrusters @ 95#/65#
20 diamond push ups c2f
20 sprinter toe touches l+r=1

Thursday 20130829

Warm up: Basic (run)
Stretch: legs
WOD: 4 rounds of:
21 weighted lunges @ 45/30# db l+r=1
15 deadlifts @ 185#/125#
9 handstand push ups

Wednesday 20130828

Warm up: Basic (run)

WOD:
40- push up jacks
      rockey sit ups
      400 m run
30- pull ups
      GHD sit ups
      box jump 30 inch
20- KB swings @ 53lbs
      Burpees
      200 m sprint
10- handstand push ups
      hang cleans @ 135 lbs.
      front squats @ 165 lbs.
     
    

Tuesday 20130827

WOD 10 down to 1
Squat thruster w/2 - 45lbs dumbbell
Sumo deadlift high pull @ 115lbs

Monday 20130826

Warm Up: Basic (run)

Skill: 10 Turkish get up @ 44lbs (5 on EA. arm)

WOD: 10 AMRAP
10 Burpee pull ups
10 Doubleunders
10 Double crunch sit ups

Friday 20130823

Warm up: Basic (row)

Stretch: core

WOD: 3 rounds of:

20 GHD sit ups

20 spider-man push ups

20 T2B

20 sprinter sit ups

Thursday 20130822

Warm up: basic (run)
Stretch: chest and back
WOD: 21-15-9
Bench press @ bodyweight
Deadlift @ 1.5 bodyweight

Wednesday 20130821

Warm up basic
Stretch: legs
Strength: front squats 2-2-2-2-2
WOD: 150 wallball shots for time

Tuesday 20130820

Warm up :Basic: run

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday 20130819

Warm up: basic (jumprope)

Stretch: shoulders

WOD: 4 rounds of :

20 pull ups

15 push press @ 95#m/65#f

10 overhead squats @ 95#m/65#f

Scale up or down as needed.
I recommend using bands instead
of doing  jumping pull ups.

Friday 20130816

Warm up: basic (run)

Stretch: arms,core, and chest

Strength/Skill: Dead lifts 1-1-1-1-1

WOD: DescendingAscending

10* Push up rows @ 35#/15#(f)

1 Dip

*1 Push up row = 1 push up with 1 left and 1 right dumbbell row

10 push up rows/ 1 dip

9 push up rows/ 2 dips

8 push up rows/ 3 dips

etc.

Thursday 20130815

Warm up: basic (run)

Stretch: shoulders and hamstrings

WOD: 10 min AMRAP

30 snatches @ 75#

30 sntaches @ 95#

30 snatches @ 115#

30 snatches @ 135# etc.

start with 75# and add 20# after each round

Wednesday 20130814

Warm up: basic (row)

Stretch: everything

WOD: 10 down to 1

KB Swings @ 53/35#

Double Unders

Burpees

Tuesday 20130813

Warm up: basic (jump rope)
Stretch:  core and shoulders
WOD: 10 rounds of
5 pull ups
10 incline/decline pushups
20 abmat sit ups

Monday 20130812

Warm up: basic (run)

Stretch: legs

WOD: 3 rounds for time:

30 front squats @ 115#/65#

20 box jumps @ 24"/20"

10 deadlifts @ 245#/185#

 

Friday 20130802

10 min Amrap

 20 Russian twist @ 35#

10 mule kick push ups

5 deadlifts @ 275

Thursday 20130801

Warm up: basic (run)

Stretch: back, chest, and arms

WOD: 3 rounds of

*20 bent over rows @ 95#

15 dips

10 muscle ups

*1st and 3rd round overhand, 2nd round underhand (almost like curling

   just pull elbows back and don't swing body) 

Wednesday 20130731

Warm up: basic

Stretch: legs and shoulders

WOD: 2 rounds for time

50 romainian (straight leg) dead lifts @ 95#

30 hang clean to front squat @ 115#

10 push press @ 135#

Tuesday 20130730

5 rds of

10 burpees

20 t2b

30 air squats

40 double crunch sit ups

Monday 20130729

Warm up: basic (row)
Stretch: hamstrings and shoulders
WOD: FRAN
21-15-9
squat thrusters @ 95#
pull ups

Friday 20130726

Warm up: basic (row)
Stretch: chest and shoulders
Skill: 20 L- Sit pull ups
WOD: 15 min AMRAP
4 Bench Press @ body weight + 20#
10 single arm dumbell snatch @ 45#
(5 on each arm alternating)

Thursday 20130725

Warm up: basic (run)
Stretch: calves
Skill: 100 DU for time
WOD: 21-18-15-12-9-6-3
Push Press @ 75#
Box jumps @ 24#

Wednesday 20130724

Warm up: basic (run)

Stretch: hamstrings and shoulder

WOD:
3 rounds for time
30 wallballs @20lbs.
20 K2E
10 deadlifts @225lbs.

 

Monday 20130722

Warm up: basic (run)
Stretch: shoulders and legs
WOD: 12 min AMRAP
7 handstand push ups
4 snatches @ 155/105#
36 double unders

Friday 20130719

Warm up: basic (row)
Stretch : shoulders
WOD: 4 rounds of
20 pull ups **
10 bench  @ 80% Body weight

**rounds 1 and 3 underhand grip,
    rounds 2 and 4 overhand grip.
   (weighted vest if you got it.)

Thursday 20130718

Warm up: basic (run)

WOD: 3 rds for time

10- OVHS @ 95lbs

30 ft. Over head walk @ 95#

10-  push press @ 95#

Tuesday 20130716

Warm up: basic (run)
Stretch: legs
WOD: 4 rounds of
50 double unders
30 air squats
20 box jumps @ 24"

Monday 20130715

3 rounds for time

5 Deadlift 225/155

21 Ring Dips 

16 Burpees 

Friday 20130712

WOD: 5k for time

Thursday 20130711

Warm up: basic (run)
Stretch: core
WOD: 12 Min AMRAP
20 K2E
10 spider-man push ups
5 snatches @ 115# 

Tuesday 20130709

Warm up : basic (row)
WOD : 4 rounds of run 400m 30 kb swings @ 35#

Monday 20130708

Warm up: basic (run)
Stretch: shoulders
WOD: Complete For Time
21 push press @ 95#
21 SDHP @ 115#
15 push press @ 115#
15 cleans @ 135#
9 push press @ 135#
9 squat cleans @ 165#

Friday 20130705

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 20130704

Warm up: basic ( row)
Stretch: legs
WOD: for time
1 mile run
150 double unders
100 sit ups
50 push ups
25 box jumps @ 30"
1 mile run

Wednesday 20130703

Warm up: Basic (run()
WOD: 4 rounds of
7 bodyweight bench press
11 SDHP @ 50-60% bodyweight

Tuesday 20130702

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

Monday 20130701

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

Thursday 20130627

Warm up: Basic  (row)
WOD: 2 rounds of:
400m run
 21- Deadlifts @ 255#
50 DU
 15- Power cleans @ 165#
25 Burpees
 9- Push press @ 135#

Wednesday 20130626

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 20130625

Warm up: basic (row)
Stretch: everything
WOD: 2 rounds of
10 K2E
20 burpees
30 T2B
400m run

Monday 20130624

Warm up: basic (run)
Stretch: legs and shoulders
WOD:  4 rounds of
10 pull ups
10 clean to front squats @  155#
(each rep starts from ground)

Friday 20130621

Warm up: basic ( row)
Stretch: shoulders, hamstrings, and glutes
WOD: 20 min AMRAP
5 Snatch to overhead squat @ 95#
5 Static pull ups

Wednesday 20130619

Warm up : basic row
Stretch: everything
WOD: 15 min AMRAP
10 KB swings @ 35#
15 K2E
20 double unders

Tuesday 20130618

Warm up: basic ( run)
Stretch: shoulders and chest
Skill: one minute push up drill
WOD: Bench Press Max 2-2-2-2-2-2

Monday 20130617

Warm up: basic (row)
Stretch: legs and core
WOD: 4 rounds of:
400m run
20 c2f push ups
400m run backwards
20 split jump lunges with 45# plate overhead

Wednesday 20130612

Warm up: basic (row)
Stretch: head to toe
WOD:4 rds of
20 cleans@ 95#
15 clean and press@ 95# 
10 front squats @ 95#
5 spiderman pushups
200 meter run.
(adjust more weight if needed.)

Monday 20130610

Warm up: basic ( row)
Stretch: core
WOD: 4 rounds for time
20 mule kick push ups
20 sprinter toe touches
400m run

Friday 20130607

Warm up: basic ( run)
Stretch: shoulders, back and legs
WOD: 5 rounds of
30 double unders
200m row ( resistance 10)
10 burpees

Thursday 20130606

Warm up: basic ( jump rope)
Stretch: back , chest, shoulders
WOD: 4 rounds of:
10 bench at body weight plus 10#
5 weighted pull ups @ 25#

Wednesday 20130605

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 20130604

Warm up: basic
Stretch: everything
WOD: "CINDY" 15 min AMRAP 
5 pull ups
10 push ups
15 air squats

Monday 20130603

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

Friday 20130531

Warm up: basic ( row)
Stretch: everything
WOD:
30 snatches @ 95#
20 clean and press @ 135#
10 clean and jerks @ 165#

Thursday 20130530

Warm up: basic ( run )
Stretch: core
WOD: 21-15-9
GHD barbell press @ 55# demo
Bent over Barbell rows @ 95#

Wednesday 20130529

Warm up: basic (jump rope)
Stretch: shoulders
WOD: 3 rounds of
30 pull ups
20 push press @ 115#
10 each single arm snatches @ 45#

Tuesday 20130528

Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time :
Run 1600m
160 air squats
Run 800m
80 air squats
Run 400m
40 air squats

Monday 20130527

Warm up: basic ( run)
Stretch: core and shoulders
WOD: Tabata
8 rounds of 20 seconds on and 10 seconds
rest for max reps.
Russian twist @ 35#
Push ups
Split jump lunges

Friday 20130524

Warm up: basic (run)
Stretch: chest, quads, and hamstrings
WOD: ascending/ descending
1 up to 10 deadlift @ 185#
10 down to 10 bench press @ 135#
1 dl, 10 bench ,2 dl, 9 bench, etc.

Thursday 2010523

Warm up: basic ( row)
Stretch: core, legs, and shoulders
WOD: 3 rounds of:
800m run
20 floor sweepers @ 135#( L + R = 1)
10 handstand push ups

Wednesday 20130522

Warm up: basic (run)
Stretch: core, glutes, and legs
Skill: 7 muscle ups
WOD: 7 minutes AMRAP
7 hang clean front squats @ 135#
21 double unders

Tuesday 20130521

Warm up: basic (jumprope)
Stretch: shoulders
WOD: 40-30-20-10
Pull ups
One leg incline ring push ups
(about 12" high, split reps on each leg 20/20, 15/15,etc.)

Monday 20130520

Warm up:  basic ( row)
Stretch: core
WOD: 4 rounds of
20 SDHP @ 95#
100 yd dash
50 sprinter toe touches (25ea side)

Friday 20130517

Warm up: basic ( run)
Stretch: core
WOD:4rds-20 dynamic squats, 15 reverse push ups, 10 divebomber pushups, 5 reverse get ups.

Thursday 20130516

Warm up: basic (jumprope)
Stretch: legs
WOD: 5 rounds of
20 K2E
400m run

Wednesday 20130515

Warm up: basic(run)
Stretch: shoulders and hip flexors
Skill: 5minute cumulative plank
WOD: 21-15-9
Weighted push up @ 45#
L-sit pull up

Tuesday 20130514

Warm up: basic ( row)
Stretch: legs
WOD: 6 rounds of
25m walking lunges with 95# overhead
15 snatches @ 95#
5 box jumps @ 30"

Monday 20130513

Warm up: basic (row)
Stretch: shoulders
WOD: 4 rounds of
50 double unders
10 push press @ 135#

Friday 20130510

Warm up: basic ( row)
Stretch: everything
WOD: 2 rounds of
50 push ups
50 sprinter toe touches
50 pull ups
50 burpees
50 air squats

Thursday 20130509

Warm up: basic ( jump rope)
Stretch: hamstrings and glutes
WOD: 10 min AMRAP
5 overhead squats @ 95#
200m run

Wednesday 20130508

Warm up: basic (run)
Stretch: shoulders
WOD: 3 rounds of
200m row (set @ 10 resistance )
*10 unbroken hang cleans @ 135#
* = if you have to drop the bar to rest,
You owe 5 under hand grip pull-ups

Tuesday 20130507

Warm up: basic (row)
Stretch: legs and shoulders
WOD: CORFT
1600m run
160 DU
800m run
80 push ups
400m run
40 pull ups
200m run
20 push press @ 95#

Monday 20130506

Warm up: basic (row)
Stretch: legs and core
WOD:  21-15-9
Front squat @ 135#
Box jumps @ 24"

Friday 20130503

Warm up : basic (run)
Stretch : lower back and legs
Skill: deadlift 3-3-3
WOD: 40-30-20-10
Sit ups/ ghds if you can
Toes 2 Bar

Thursday 20130502

Warm up: basic (jumprope)
Stretch: legs and shoulders
WOD: 5 rounds of:
400m run, row, or cycle
10 handstand push ups

Wednesday 20130501

Warm up: basic ( row)
Stretch: shoulders
Wod:
100 Burpee pull ups

Tuesday 20130430

Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of
30 Kb swings @ 35#
30 double unders
30 romanian deadlifts @ 95#

Monday 20130429

Warm up: basic (run)
Stretch: chest ,triceps, and shoulders
WOD: 10-9-8-7-6-5-4-3-2-1
Decline bench @ 80% body weight
Dumbbell  rows @ 20% body weight ( l+ r= 1)
( no push up, just a left / right row)
Ex. 175# body weight = 140# bench/ 35# row

Friday 20130426

Warm up: Basic (run)
Stretch: core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 box jumps@ 24"

Thursday 20130425

Warm up: basic
Stretch: shoulders, legs, and lower back
WOD: 21-15-9
Overhead squat @ 75#
Kettle bell swings @ 53#

Wednesday 20130424

Warm up: basic (run)
Stretch: shoulders
WOD: Bench max
2-2-2-2-2-2

Tuesday 20130423

Warm up: basic (jumprope)
Stretch: everything
WOD: 4 rounds of
50 abmat sit ups
50 double unders
800m run

Monday 20130422

Warm up: Basic (run)

Stretch: shoulders

WOD:
 1000m row
25 push press @ 95#
 20 pull ups
15 push press @ 95#
 10 toe to bar
5 push press @ 95#

Friday 20130419

Warm up: Basic (row)

Stretch: everything

WOD: complete for time

-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 400m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 400m
- 10 push ups, abmat sit ups, and air squats

Thursday 20130418

Warm up: baasic(row)

Stretch: shoulders,chest, back, and arms

WOD: 5 rounds of:
30-kb swings @ 53#
20 decline push ups (feet on 20" stand)
10 ring dips

Wednesday 20130417

Warm up: basic (run)

Stretch: shoulders, quads, and hamstrings

WOD: 15min  EMOM:
1 power clean @ 135#
1 front squat @ 135#
1 squat thruster @135#

*each rep starts from the ground,
this is three seperate lifts.

Tuesday 20130416

Warm up: basic (row)

Stretch: legs

WOD: for time:
run 1 mile
6 rounds of :
10 push ups
10 abmat sit ups
10 pull ups
then, run 1 mile

Monday 20130415

Warm up: basic (run)

Stretch: everything

WOD: 20 min AMRAP

5 turkish get ups (5 each side @ 35#)
10 burpees
20 double unders

Friday 20130412

Warm up: basic (jumprope)

Stretch: legs

WOD: complete for time:

95# (barbell) squat thrusters, 21 reps
 400m run with 20# medball
115# squat thrusters, 15 reps
 400m run with 20# medball
135# squat thrusters, 9 reps
 400m run with 20# medball

Thursday 20130411

Warm up: basic (jumprope)

Stretch: chest and core

WOD: 4 rounds of:

7 Bench Press @ 110% of yor body weight
13 GHD sit ups with a 15# plate (hold plate to chest and only layback
      to parallel and sit up past 90 degrees)

Wednesday 20130410

Warm up: Basic (row)

Stretch: hamstrings and shoulders

WOD: 15 min AMRAP
5 handstand push ups
10 pull ups
15 SDHP with 53# KB

Tuesday 20130409

Warm Up: basic (row)

WOD: 15-14-13-12....1
BURPEES
DOUBLE UNDERS

Monday 20130408

Warm up: Basic (jumprope)

Stretch: lower back and hip flexors

WOD: 4 rounds of
400m run
30 k2e
20 abmat sit ups(GHD if possible)
10 DL @ 205#

Thursday 20130404

Warm up: Basic (run)

Stretch: shoulders

WOD: 15 min EMOM
*10 PUSH UP ROWS @ 25# DB
10 KB Swings @ 53#

*ONE PUSH UP, row left and right

Wednesday 20130403

Warm up: Basic (run)

Stretch: legs

WOD: complete for time
40 box jumps @ 24"
40 double unders
30 box jumps @ 24"
30 double unders
20 box jumps @ 24"
20 double unders
10 box jumps @ 24"
10 double unders

Tuesday 20130402

Warm up: Basic (jumprope)

Stretch: shoulders and hamstring/quads

*WOD: For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

*See crossfit.com  Tuesday130402

Monday 20130401

Warm up: Basic (row)

Stretch: legs

WOD:
Run 1600m
 rest 3min
Run 1200m
 rest 2min
Run 800m
 rest 1 min
Run 400m

Friday 20130329

Warm up: basic

Stretch: shoulders

WOD: 2 rounds of:
20 underhand grip pull ups
10 bench press at body weight
20 overhand pull ups
10 bench press at body weight

Thursday 20130328

Warm up: basic (jumprope)

Stretch: legs

WOD:
30 abmat sit ups
30 push ups
200m run
20 double crunch sit ups
20 pull ups
400m run
10 sprinter toe touches (l+r=1)
10 handstand push ups
800m run

Wednesday 20130327

Warm up: Basic (run)

Stretch: arms, shoulders, and back

WOD: 20 min AMRAP
5 Ring Dips
10 T2B
5  Thrusters @ 115#
10 SDHP @ 115#

Tuesday 20130326

Warm up: basic (row)

Stretch: hamstrings and lower back

WOD: 5 rounds of:
10 burpees
25 double unders
15 wallball shots @ 20#
5 deadlifts @ 185#

Monday 20130325

Warm up: Basic (jumprope)

Skill/Strength: none

WOD: 1 round of:
400m run
75# shoulder to overhead 35 reps
400m run
95# shoulder to overhead 25 reps
400m run
115# shoulder to overhead 15 reps
400m run
135# shoulder to overhead 5 reps

Friday 20130322

Warm up: basic run

Skill: snatch 1-1-1-1-1 

WOD: 3 Rounds
200m Run
15 Box Jumps (Step off box)
15 Kettlebell Swings(53/35)
15 Burpees

Thursday 20130321

Warm Up: Basic (Row)

Skill: Handstand Push Up 

WOD:
3 min. Amrap
10 GHD
10 Pull Ups
10 Wall Balls (20/15)
Rest 2 min.
4 min. Amrap
Same as above
Rest 2 min
5 min. Amrap
Same as above

Wednesday 20130320

WU: Basic (run)

Skill:
push press 2-2-2-2-2

WOD:
30 thusters for time (95/55)

Monday 20130318

Wu: basic run
Stretch: shoulders and hamstrings
WOD: pyramids at 95#
30 Romanian deadlifts
20 hang cleans
10 pushpress
20 hang cleans
30 Romanian deadlifts

Thursday 20130314

Wu: basic (row)
Stretch: legs and shoulders
WOD: 3 rds of
25 wallball shots @ 20#
20 k2e
15 SDHP @ 115#

Wednesday 20130313

Wu: basic ( jumprope)
Stretch: legs
4 rounds of
20 box jumps @ 24"
800m run

Tuesday 20130312

Wu: basic run
Stretch: shoulders and core
WOD: 15-12-9-6-3
Power cleans @ 135#
Burpees with 2 push ups

Monday 20130311

WU: basic (row)
Stretch: legs and shoulders
WOD:
400m run backwards
30 kettlebell swings @ 35#
400m run backwards
30 double unders
400m run backwards
30 air squats
400m run backwards
30 pull ups

Friday 20130308

20 min AMRAP
10 pull ups
20 sprinter toe touches (l+r=1)
40 double unders

Wednesday 20130306

Warm up: basic(row)
WOD: 4 rounds of
20 push press @ 115#
10 box jumps @ 24"
400m run

Tuesday 20130305

Warm up: basic (run)
Stretch: arms, chest,and back
WOD: 5 rounds of:
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#
(swap arms at 25m)
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#

Monday 20130304

Warm up: basic (jumprope)
Stretch: legs
WOD: 5 rounds of:
400m run
50 back squats @ 45#

Friday 20130301

Warm up: basic(row)
Stretch: shoulders and legs
WOD: 3 rounds of
15 handstand push ups
30 pull ups
60 double unders

Thursday 20130228

Warm up: Basic (row)
Stretch: shoulders
WOD: One round for time:
all start from ground @ 115#
3 deadlifts
3 cleans
3 clean and press
3 clean and press and front squat
3 clean and press and squat thruster
3 clean and press, squat thruster and finish with overhead squat

Wednesday 20130227

Warm up: Basic (row)
Stretch: core
WOD:one round of:
25 GHD sit ups
25 Wallball shots @ 20#
25 Double crunch sit ups
25 Double unders
25 Abmat sit ups
25 Burpees

Tuesday 20130226

Warm up: Basic (jumprope)
Stretch: tricep and hip flexors
WOD: 15 min AMRAP
10 SDHP @ 95#
10 ring dips
10 diamond push ups

Monday 20130225

Warm up: basic (run)
Stretch: legs
WOD: 4 rounds of
100 backwards jumprope
10 front squats @ 165#
1 box jump @ 36"

Friday 20130222

Warm up: Basic (row)
Stretch: everything
WOD: complete one round of:
50 overhand pull ups
400m run
30 squat thrusters @ 75#/55#
20 t2b
10 deadlifts @ 205#/165#
20 burpees
30 snatches @ 75#/55#
400m run
50 underhand pull ups

Thursday 20130221

Warm up: Basic (run)
Stretch: legs and core
WOD: 4 rounds of:
50 abmat sit ups
25m walking lunges with 25# plate over head
50 sprinter sit ups (1 for 1)
25m shuffle with 25# plate

Wednesday 20130220

Warm up: basic(run)
Stretch: shoulders
WOD: 50 hang clean and press @ 95#
*there is a 20 double under foul if you put the bar on the ground to rest,
**there is a 10 pull up foul if you don't go unbroken on DU,
*** there is a 5 push up foul if you dont go un broken on pull ups.

Tuesday 20130219

Warm up: basic (run)
Stretch: legs and shoulders
WOD: 30-20-10
overhead squat @ 75#
24" box jumps

Monday 20130218

Warm up: basic (row)
Stretch: shoulders, back, and arms
Strength: weighted pullups 1-1-1-1-1-1-1
WOD: 10 min AMRAP :
10 weighted push up 25# plate
20 weighted russian twist sit ups 25# plate (or whatever works for you)
twist demo

Friday 20130215

Warm up: Basic (run)
Stretch: a little shoulders, a little legs
Skill/Strength: row 500m, then start wod immediately
WOD: 6 rounds of:
7 dead lifts @ 285#
11 pull ups
30 double unders

Thursday 20130214

HAPPY VALENTINE'S DAY!

Warm up: basic (run)
Stretch: legs and shoulders
WOD: 5 Rounds of
21 spider-man push ups (L+R =1)
15 KB Swings @ 53#
9 Squat thrusters @ 115#

Wednesday 20130213

Tuesday 20130212

Warm up: basic (run)
Stretch: shoulders, legs
WOD:  "Isabel" 
30 snatches @ 135#, ground to overhead

Demo : rich froning

Monday 20130211

Warm up: basic (jumprope)
Stretch: chest and back
Skill: kippin or butterfly pull up (work about 15 min on motion)
WOD: 30-20-10
ring push ups (rings 12" off floor)
ring pull up rows (rings 36" off floor)   

Friday 20130208

Warm up: basic (row)
Stretch: hamstring,glutes, quads
WOD: 5 cycles of 3minute AMRAP with a 1 minute rest
- 3 cleans @ 135#m/95#f
- 6 push ups
- 9 air squats

Thursday 20130207

Warm up: basic (jump rope)
Stretch: legs and core
WOD: 5 ROUNDS of:
10 ea pistols
20 reverse burpees

Wednesday 20130206

Warmup: basic (run)
Stretch: shoulders
WOD: 21-15-9
strict pull up (use band if needed)
push press @ 135#

Tuesday 20130205

Warm up: basic (row)
Stretch: legs
WOD: 3rounds of
800m run
15 KB squat/ swings 53#
50 Double unders



see Tuesday-20120710

Monday 20130204

Warm up: Basic (run)
Stretch: shoulders, quads,and hamstrings
Skill/Strength: Bench press max 2-2-2
WOD:  4 Min AMRAP
Start with 1 push up, then 1 deadlift @ 205
increasing 1 rep each set 1,1,2,2 3,3 etc.

see Friday 20120706

Friday 20130201

Warm up : Basic (run)
Stretch: shoulders and back
WOD: 3 rounds of
30  pull ups
30 handstand push ups on abmat with 45# plates
 

Thursday 20130131

Warm up: basic (row)
WOD: 2 rounds of :
200m run
25 push ups
200m run
25 abmat sit ups
200m run
25 air squats
200m run
25 burpees (c2f, hop, and clap)

Wednesday 20130130

Warm up: Basic (run)
Stretch: hamstrings, quads, and triceps
WOD: 21-15-9
-ring dips
-25m overhead barbell carry @ 135#m/85#f
with 21-15-9 deadlifts at the end of 25m.
**there is a 10 deadlift foul everytime the bar touches the ground(you drop it to rest) during the
overhead carry.

Tuesday 20130129

Warm up: Basic (run)
Stretch: Everything
WOD: One round for time:
800m Row (7)
70 spider-man push ups (1 for 1)
60 k2e
50 KB Swings @ 53#
40 romanian deadlifts @ 95#
30 GHD/ Abmat sit ups
20 squat thrusters @ 95#

Monday 20130128

Warm up: basic (run)
Stretch: shoulders
WOD: 4 rounds of:
30 double unders
20 sit up to push ups
10 push press @ 135#

Friday 20130125

Warm up: Basic (jumprope)
Stretch: legs and core
WOD: 5 rounds of:
400m run
20 burpee box jumps @ 30"

Thursday 20130124

Warm up: Basic (row)
Stretch: hamstrings, quads, shoulders
WOD: "FRAN" 21-15-9
-squat thrusters @ 95#
-pull ups

Wednesday 20130123

Warm up: Basic (run)
Stretch: shoulders and back
WOD: 4 rounds of
15 SDHP @ 135#
50 double unders
30 handstand chest touches(1 for 1)

Tuesday 20130122

Warm up: basic (run)
Skill/Strength: Row 2 min for max distance (7)
WOD: 20 min AMRAP
40 sprinter toe touches (1 for 1)
20 russian twist 35# KB/DB (1 for 1)
10 C2F  clapping push ups

Monday 20130121

Warm up: Basic (run)
Stretch:hip flexors
Skill/Strength:shrugs 30 @ body weight  +
WOD: 5 rounds of:
15 front squats @ 115
15 mule kick push ups @ 20"
15 toes 2 bars

Friday 20130118

Warm up: Basic (row/jumprope)
Stretch: legs
Skill/Strength: 10 down to 1
(decline bench /power clean @ body weight)
WOD: 5k for time

Thursday 20130117

Warm up; basic(jumprope)
Stretch: shoulders
WOD: complete 1 round of:
500m row
400m medball carry @ 50#
30 push press @ 95#
20 GHD sit ups
10 handstand push ups

Wednesday 20130116

Warm up: basic (run)
WOD: 10 min AMRAP:
20 straight bar curls (under handgrip cleans, bar2chest)
40 Double Unders or 100 singles

Tuesday 20130115

Warm up: basic (jumprope)
Stretch: legs
Strength: Deadlifts 5 @ 2 x bodyweight
WOD: 3 rounds of:
800m run
40 wallball shots @ 20/12#
20  K2E

Monday 20130114

Warm up: Basic (run)
Strecth:
WOD: 5 rounds of
20 abmat sit ups
20 single arm dumbbell snatch (10 ea) @ 40#
20 push ups

Friday 20130111

Warm up: basic (run)
Stretch: legs
WOD: 2 rounds of:
20 - box jumps @ 30"
15 - KB swings @ 53#
20 - burpee pull ups 

Thursday 20130110

Warm up: basic( row)
Stretch: arms and glutes
WOD: 21-15-9
115# SDHP
135# Bench Press

Wednesday 20130109

Warm up: basic (row)
Stretch: arms
Skill/Strength: "animal instincts"
     20m ea, alligator walk, crab walk, bear crawl
WOD: 5 min AMRAP
10 pass throughs (push up, then dip)
10 bar hops

Tuesday 20130108

Warm up: basic(jumprope)
Stretch: legs and shoulders
WOD: 15minutes EMOM
1squat thruster @ 135#
1burpee
1squat thruster @ 135#
1burpee

Monday 20130107

Warm up: basic (run)
Stretch: hamstrings and quads
WOD: Overhead Squat 3-3-3-3-3 reps

Friday 20130104

Warm up: Basic (jumprope)
Stretch: Legs
WOD:10-9-8-7-6-5-4-3-2-1:
100yd dash w/ 25# plate( only once per round)
Deadlifts @ 235#
C2F push ups w/25# plate

Thursday 20130103

Warm up: basic (run)
Stretch: shoulders
WOD: complete once:
600m row @ 7
50 double unders
25 pull ups
30 kb swings @ 53#
25  pull ups
50 double unders

Wednesday 20130102

Warm up: basic (jumprope)
Stretch: core
WOD: 3 rounds of:
30 abmat sit ups
20 double crunch sit ups
10 cleans @ 135#

Tuesday 20130101

HAPPY NEW YEAR!!!

Warm Up: Basic (jumprope)
Stretch: legs/shoulders
WOD: complete for time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Monday 201231

Last day of the 2012:
REST for the NEW YEAR!