Warm Up:
High knees
Butt kickers
Side to side
Karaoke
1 knee up jump
Lunges
All outside 50m each
WOD:Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
100m timed between rounds
Must be >2 sec slower than 1st
5 rounds
June 1, 2011
Warm Up:
50 singles
5 burpess
10 jumping squats
15 hollow rocks
15 supermans
10 halos
5 broad jumps
50 double unders
Skill/Strength:
Death by wall ball
WOD:Pull Ups
Box Jumps
KB Snatch (each arm)
21-15-9
50 singles
5 burpess
10 jumping squats
15 hollow rocks
15 supermans
10 halos
5 broad jumps
50 double unders
Skill/Strength:
Death by wall ball
WOD:Pull Ups
Box Jumps
KB Snatch (each arm)
21-15-9
May 31, 2011
Warm Up:
6 Med ball cleans
Frog jump
6 downward dog
Duck walk
10 pass throughs
Do when equip. open
-250 row
-2 person tire flip
StrengthPush Press
2-2-2-2-2
WOD:
Stacey's 38th Bday
500m row
20 SDHP (#65/#45)
20 Push Press (#65/#45)
12 SDHP (#65/#45)
12 Push Press (#65/#45)
6 SDHP (#65/#45)
6 Push Press (#65/#45)
150 dbl unders
6 Med ball cleans
Frog jump
6 downward dog
Duck walk
10 pass throughs
Do when equip. open
-250 row
-2 person tire flip
StrengthPush Press
2-2-2-2-2
WOD:
Stacey's 38th Bday
500m row
20 SDHP (#65/#45)
20 Push Press (#65/#45)
12 SDHP (#65/#45)
12 Push Press (#65/#45)
6 SDHP (#65/#45)
6 Push Press (#65/#45)
150 dbl unders
May 27, 2011
WOD A:Deadlift (#135/#115)
KB Swings (#53/#35)
10-9-8-7-6-5-4-3-2-1
WOD B:Clean and Jerk
Pull Ups
10-9-8-7-6-5-4-3-2-1
KB Swings (#53/#35)
10-9-8-7-6-5-4-3-2-1
WOD B:Clean and Jerk
Pull Ups
10-9-8-7-6-5-4-3-2-1
May 26, 2011
Warm Up:
1x run around before and after below
10 Squat on med ball
10 Ball slams
10 each Med ball catch (w/ partner)
10 jumping squats with med ball
2x
WOD:
10 Wall Ball
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
1x run around before and after below
10 Squat on med ball
10 Ball slams
10 each Med ball catch (w/ partner)
10 jumping squats with med ball
2x
WOD:
10 Wall Ball
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
May 25, 2011
Warm Up:
All with partner
Wheel barrel (length of mat)
Piggy back (length of mat)
Wall ball run 1x (passing back/forth)
Then 1x around running jump rope
WOD:
3 Power Cleans (heavy 135/95?)
6 Push ups
9 Burpees
10 min AMRAP
All with partner
Wheel barrel (length of mat)
Piggy back (length of mat)
Wall ball run 1x (passing back/forth)
Then 1x around running jump rope
WOD:
3 Power Cleans (heavy 135/95?)
6 Push ups
9 Burpees
10 min AMRAP
May 24, 2011
Warm Up:
5 Wall squat
Inch worm (length of mat)
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:Practice Front Squats w/pvc only
WOD:
21 Front Squats (#65/#45)
5 Wall Walks (Up and Down=1)
30 V-ups
3 Rounds
5 Wall squat
Inch worm (length of mat)
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:Practice Front Squats w/pvc only
WOD:
21 Front Squats (#65/#45)
5 Wall Walks (Up and Down=1)
30 V-ups
3 Rounds
May 21, 2011
Warm Up:
Movement review
Strength/Skill:Team Race
WOD:
"Smoking gun"4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean & jerk (#135/70#)
7 rounds
Movement review
Strength/Skill:Team Race
WOD:
"Smoking gun"4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean & jerk (#135/70#)
7 rounds
May 20, 2011
Warm Up:
5 burpees
Bear crawl
Ass to grass
Inch worm
3x
Strength/Skill:Rowing
Hollow rock
Box jump 'pogo'
Wall ball x2
Heavy kettle
WOD:
Tabata Trouble
Row
Wall ball
Hollow rock
Kettle swings
Box jumps
5 burpees
Bear crawl
Ass to grass
Inch worm
3x
Strength/Skill:Rowing
Hollow rock
Box jump 'pogo'
Wall ball x2
Heavy kettle
WOD:
Tabata Trouble
Row
Wall ball
Hollow rock
Kettle swings
Box jumps
May 19, 2011
Warm Up:
Pry squat
Hip openers on box
5 wall balls
Spiderman walk
Quad stretch on wall
3x
Strength/Skill:5-5-5-5-5
Back Squats (50-60% of their max (don't add weight)
WOD:
Running Partner "Cindy"
Partner #1 Runs 2x small blding Partner #2 Does Movements of "Cindy" in that time
The partners will be competing against each other. The faster they run their partner has less time to complete a round.
They will resume the movement that they left off until they have completed all movements for it to count as a round.
AMRAP in 20 Minutes:
Pry squat
Hip openers on box
5 wall balls
Spiderman walk
Quad stretch on wall
3x
Strength/Skill:5-5-5-5-5
Back Squats (50-60% of their max (don't add weight)
WOD:
Running Partner "Cindy"
Partner #1 Runs 2x small blding Partner #2 Does Movements of "Cindy" in that time
The partners will be competing against each other. The faster they run their partner has less time to complete a round.
They will resume the movement that they left off until they have completed all movements for it to count as a round.
AMRAP in 20 Minutes:
May 18, 2011
Warm Up:
Frog jump
Push up knee to elbow
Kick up to handstand
Med ball cleans
3x
Strength/Skill:Power Snatch
WOD:
You chose the weight of the dumbell that you to use for the entire WOD
100m suitcase carry LEFT HAND
10 DB swings each hand
100m suitcase carry RIGHT HAND
10 DB swings each hand
100m overhead carry LEFT HAND
10 DB snatch each hand
100m overhead carry RIGHT HAND
10 DB snatch each hand
20 backward lunges each leg(opposite leg, opposite hand).
For Time
Frog jump
Push up knee to elbow
Kick up to handstand
Med ball cleans
3x
Strength/Skill:Power Snatch
WOD:
You chose the weight of the dumbell that you to use for the entire WOD
100m suitcase carry LEFT HAND
10 DB swings each hand
100m suitcase carry RIGHT HAND
10 DB swings each hand
100m overhead carry LEFT HAND
10 DB snatch each hand
100m overhead carry RIGHT HAND
10 DB snatch each hand
20 backward lunges each leg(opposite leg, opposite hand).
For Time
May 17, 2011
Warm Up:
Obstacle course
Tire/sandbag fun
Strength/Skill:Double Unders
***If you can already do dbl unders work on something you suck at***
WOD:
"Annie"
then....
Skill Work
Obstacle course
Tire/sandbag fun
Strength/Skill:Double Unders
***If you can already do dbl unders work on something you suck at***
WOD:
"Annie"
then....
Skill Work
May 16, 2011
Warm Up:
30 Singles
10 T-push ups
10 hollow rocks
10 squats
3x each
Strength/Skill:Pull Ups
WOD:
100 Db Squat Clean Thrusters
at every 2 min mark run 1x around the small bldg.
30 Singles
10 T-push ups
10 hollow rocks
10 squats
3x each
Strength/Skill:Pull Ups
WOD:
100 Db Squat Clean Thrusters
at every 2 min mark run 1x around the small bldg.
May 13, 2011
Warm Up:
Suck List
Work on the movements that you suck at
Strength/Skill:Rowing
WOD:
50 Squats
45 Sit Ups
40 Jump Box
35 Push Ups
30 Burpees
25 Dips
20 Pull Ups
15 Wall Balls
10 lap around sm. bldg
500 m row
25 min cap.
Suck List
Work on the movements that you suck at
Strength/Skill:Rowing
WOD:
50 Squats
45 Sit Ups
40 Jump Box
35 Push Ups
30 Burpees
25 Dips
20 Pull Ups
15 Wall Balls
10 lap around sm. bldg
500 m row
25 min cap.
May 12, 2011
Warm Up:
Samson stretch
20 KB around the world
10 KB SDHP
Lunge to elbow
2x
Strength/Skill:Push Ups
WOD:Deadlift (#135/#95)
Push Up
10-9-8-7-6-5-4-3-2-1
Samson stretch
20 KB around the world
10 KB SDHP
Lunge to elbow
2x
Strength/Skill:Push Ups
WOD:Deadlift (#135/#95)
Push Up
10-9-8-7-6-5-4-3-2-1
May 11, 2011
Warm Up:
T's,Y's and W's 1x
Crab walk (down/back)
5 Wall ball
10 bar swings
5 Ass to grass
20 med ball twists with partner
1x
Strength/Skill:2-2-2-2-2
Clean & Jerks
WOD:Odd object carry (7 objects) 100m
10 squats on top of every minute
May 10, 2011
Warm Up:
1x around sm. building (running jumprope)
Hip openers on box
10 Pass throughs
10 Snatch PVC
3x
Strength/Skill:Snatch
WOD:30 double unders
15 Power snatch
AMRAP in 10
1x around sm. building (running jumprope)
Hip openers on box
10 Pass throughs
10 Snatch PVC
3x
Strength/Skill:Snatch
WOD:30 double unders
15 Power snatch
AMRAP in 10
May 9, 2011
Warm Up:
5 Wall squat
Inch worm
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:3-3-3
Push Press
WOD:10 Front Squats
20 KB Swings
20 Knees to Elbows
10 Push Press
3 Rounds
5 Wall squat
Inch worm
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x
Strength/Skill:3-3-3
Push Press
WOD:10 Front Squats
20 KB Swings
20 Knees to Elbows
10 Push Press
3 Rounds
May 4, 2011
Warm Up:
20 Double Unders
10 Pass throughs
20m Bear crawl
10 OH Squats PVC
Strength:3-3-3-3-3
Overhead Squats
WOD:
21-15-9
Overhead Squats (#95/#65)
Dbl. Unders
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