1.26.11. Wednesday

WU: 2 minutes of jump rope. 2 minute challenge: How many double-unders can you perform in 2 minutes? 3 rounds of 10 passthroughs/10 OHS with PVC.
Hip/Shoulder/Thoracic prep.
Burgener Warmup with bar of choice.

OHS 10×2 at 50% of 1RM. Bar starts from the ground on first lift. Going on the minute for 10 minutes. Explode out […]

1.25.11

Sweet Quote: “Spirit has fifty times the staying power of brawn and muscle.” – Mark Twain

WU: 400m run. 2 rds of 5 pullups/10 squats/15 hollow rock.
Hip and shoulder prep.

WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Advanced. […]

1.24.11. Monday.

PRE-GAME DISCUSSION: One small goal, one big goal.
WU: 3 minutes of double-unders. 30 passthroughs with PVC. 2 rounds of 10 squats/dips/good mornings with bar of choice.
Mobility: Adductor stretch on wall. Femur to back of hip, thirty seconds per side.

WOD:
Five rounds for time of:
Run 400 meters
20 Burpees
15 barbell bent over row, 115#

Advanced: Same. 95#/55#

Pack:
5 rounds […]

Sunday Rest Day

Rest Day.

See everybody Monday with bells on.

01.22.11 Saturday

Warm-up:
400m Run
Active Warm-up
Hip and Shoulder Mobility

WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Women 95#

Porch:
21-15-9 reps of:
Clean 95# or Higher
Ring dips
Women 55# or Higher

Pack:
21-15-9 reps of:
Clean, Find Weight
Bar dips

Puppies:
21-15-9
Dumbbell cleans
Box Dips

Buttercups:
21-15-9
Air Squats
Box Dips

Photo Gallery

01.21.11 Friday. rope-a-dope

Coaches notes:
Hey guys and gals, I know some of you are looking at this WOD and saying “What the F?” or maybe making that face that Kathy made when we were going over the muscle-up progressions!! Thats ok, just get in here. One of the things that makes our program so special and work […]

01/20/11 Thursday

Warm-up:
400m Run
2 rounds of
10 Hollow Rocks/ 10 Pull-ups/ 10 Squats/ 10 Push-ups/ 10 Lunges
Hip Flexor Stretch on wall

30/30: Muscle-ups

WOD:
Five rounds of:
20 GHD Sit-ups
5 Push jerk

PWOD:
Hip Flexor Stretch on wall
Calf stretch

Pack:
Five rounds of:
20 Sit-ups
5 Push jerk

Puppies:
Five rounds of:
10 Sit-ups
5 Push jerk

01/19/11 It’s Totally Wednesday

Warm-up:
5min Double Under
Shoulder Prep & Hip Prep

WOD:
“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post WOD:
Hamstring/Hip/Shoulder

30/30: Wallball @ 20/14#

01/18/11 Tuesday

Warm-up:
400m Run
2 rounds of
1 Gorilla Walk, down and back/ 5 Push-ups/ 10 Good Mornings/ 15 Squats
Hip Prep on a box

Skill: Rowing
30/30: over Box Jumps 24/20″

PWOD: Figure 4 on wall/ Chest stretch w/ arm on post

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Scaled:
Complete as many rounds as possible in 15 […]