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 […]

01/17/11 Monday

LAX ball in scap before the warm-up. On your own time!!

Warm-up:
2 Rounds of
Chimpanzee Walk, Down and Back
10 Front Squats/10 Pull-ups/10 Dips/Max Hollow Rocks
15 Sec Samson Stretch

Skill: Muscle-up Progressions
Squat/Seated/Jumping/Bar are all suitable progressions

30/30: Push Jerk 45/35#
PWOD: Roll-out Lats/chest

WOD:
Three rounds for time of
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Women […]

01/16/11

Rest my children, rest!! See y’all on Monday.

1.15.11. Saturday

Sweet Quote: “Life’s a garden, dig it.” -Joe Dirt
COACH’S NOTE: You WILL get a little dirty today so wear proper attire.

WU: 400m run. Active Stretch. Hamstring PNF.

Skill: Squat

WOD:
THE TODD WOD. (Best of luck, brother. Stay safe. We’ll miss ya!)
For time:
Team tire flip 200m. As soon as athlete is relieved from the tire, the athlete […]

1.14.11. Friday

Got Vito?

Sweet Quote: “Success is focusing the full power of all you are on what you have a burning desire to achieve.” -Wilfred Peterson
WU: 400m. Bear Crawls down and back. Spiderwalks down and back. 2 sets of 10 squats/10 pushups. Over the fence and under the fence 4x per leg.

WOD:
5 rounds for time of:
10 […]

1.13.11. Thursday.

WU: 200m run. 2 rds of Gorilla walk/Hamstring prep.
SWOD: Deadlift. 8×2 at 60% of 1RM. 45 sec. rest between efforts.
WOD:
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Advanced:
Same. 185#/135# deadlift. 1.5 pood/1pood

Intermediate:
AMRAP in 20 minutes of:
Deadlift weight of choice, 6 reps
5 […]

1.12.11. Wednesday.

Sweet Quote: “Nothing external to you has any power over you.” – Ralph Waldo Emerson

WU: 400m run. 30 passthroughs. 2 rds of 10 OHS with PVC/5 pullups/max hold L-sit.
Adductors/Femur to back of hip & Thoracic/Shoulder Mob

WOD:
3 rds for time of:
Run 400m
75# OHS, 30 reps
21 pullups

Advanced.
Same. Pick weight on OHS.

Intermediate.
3 rds for time of:
Run 400m
OHS […]

1.11.11. Tuesday.

WU: 400m run. 2 minute Hollow Rock (accumulated). Hip mobility. Shoulder band stretch.
SWOD: Front squat. 3-3-3-3-3
Find max strict pullups in 2 minutes.

WOD:
Find max height box jump in maximum of 10 minutes.
Run 1 mile for time.
Post WOD MOB: Roll out IT band, TFL, Quad above knee, glute and calves with lax ball.

Beginner:
SWOD: Same. Max strict […]