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 […]

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 […]