Tuesday, November 27, 2012

WOD| December 3, 2012

SKILL:
Shoulder and Hip Mobility
12 minutes
 
WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
*All reps of exercise must be completed before you move on to next exercise*
 


WOD| November 30, 2012

SKILL:
Rope Climbs
3 - 15ft ascents OR 10 floor to standing ascents
 
WOD:
21-15-9
KBS (53/35)
TTB
Lunge Steps (45/35 weight overhead)
 
 

WOD| November 29, 2012

SKILL:
HSPU/Wall Walks
10-20 Reps
 
WOD:
20-10-5-10-20
Box Jumps (24/20)
Push Press (75/55)
Mountain Climbers (2 count & knee has to hit elbow)
 
 

WOD| November 28, 2012

SKILL:
KB Snatch
5x5x5 (both arms)
 
WOD:
4RFT
8 Deadlift (225/155)
8 Bar Facing Burpees
then
End with 100 Abmat Situps
 
 


Monday, November 26, 2012

WOD| November 27, 2012

SKILL:
Front Squat
12 min to find 3 rep max
 
WOD:
2-person Team
20 minutes
40 sec ON/20 sec REST--Partners Alternate Every Minute
Row for Calories
Double Unders
 
 


Sunday, November 25, 2012

WOD| November 26, 2012

SKILL:
Kipping Clinic
(work on KTE/TTB/Pullups)
 
WOD:
 
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
1-2-3-4-5-6-7-8-9-10
Pullups
 
Post WOD:
150 Abs of choice
 


Friday, November 23, 2012

WOD| November 24, 2012

SKILL:
Back Squat
5x5x5x5x5
(Hold Bottom Position 2 seconds each rep)
 
WOD:
Row 750m
50 Double Unders
40 Goblet Squats (53/35)
30 Pullups
20 Wall Balls (20/14)
10 [each arm 20 total] KB Clean (53/35)
 
 

Tuesday, November 20, 2012

WOD| November 21, 2012

SKILL:
OHS
5x5x5x5x5
 
 
WOD:
21-15-9
Wall Balls (20/14)
SHDP (53/35)
KBS (53/35)
 


Monday, November 19, 2012

WOD| November 20, 2012

SKILL:
Front Squat
5x5x5x5x5
 
WOD:
Partner Chipper (2 person team)
Bench Press (6000lb men/4500lb women)
Row 2000m
100 Med Ball Situps (20/14)
150 Air Squats
 
 


Sunday, November 18, 2012

WOD| November 19, 2012

SKILL/DRILL:
100 Double Unders for time
 
WOD:
Power or Squat Cleans
1-1-1-1-1-1-1-1-1
 
30 min Strength Work
 
 
POST WOD:
50 GHD/Superman
50 V-Up
50 Weighted Situp (53/35)
 
 


Friday, November 16, 2012

WOD| November 17, 2012

SKILL/DRILL:
50 Double Unders
3 min plank hold
 
WOD:
3 Rounds for time
200m Run
25 Walking Lunges Overhead Carry (75/55)
25 Air Squats
25 Butterfly Situps
400m Row
 
 

WOD| November 16, 2012

SKILL:
Burgener Warm-Up
Power Snatch
 
WOD:
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
TTB
End with 100 Double Unders
 


Wednesday, November 14, 2012

WOD| November 15, 2012

SKILL/DRILL:
Row 30sec ON/30sec REST for 6 min
Record Total Meters
 
Warm-Up Squat Clean 3x3x3 for WOD Weight
 
WOD:
12 min AMRAP
9 Spider Pushups
6 Deadlifts (135/95)
3 Squat Cleans (135/95)
 
 


Tuesday, November 13, 2012

WOD| November 14, 2012

SKILL:
Strict Press
15 min to find 3RM
 
WOD:
10 Burpees
30 KTE
10 Burpees
30 Abmat Situps (53/35)
10 Burpees
30 Russian Twisters (53/35)
10 Burpees
30 Scissor Kicks (2-count)
10 Burpees
30 V-Ups
 
 


Monday, November 12, 2012

Sunday, November 11, 2012

WOD| November 12, 2012

SKILL:
Muscle-Ups
 
WOD:
"Nate"
20min AMRAP
2 Muscle-Ups
4 HSPU
8 KBS (70/53)
 
Scaled:
6 Pull-Ups
6 Dips
4 Wall Walks
8 KBS (53/35)
 
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


Friday, November 9, 2012

WOD| November 10, 2012

SKILL:
HSPU or Hand Stand Attempts
5x5x5
Work on Ring Dips for WOD
5x5x5
 
WOD:
2 Rounds for time
50 Butterfly Abmat Situps
40 Hand Release Pushups
30 Scissor Kicks (2-count)
20 Lunge Steps (45/35 Overhead)
10 Ring Dips
 
800m Run
(once at end of 2 rounds)
 
 
 


Thursday, November 8, 2012

WOD| November 9, 2012

SKILL:
Hip & Shoulder Mobility
 
WOD:
"Kelly"
5 Rounds for time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
 


Wednesday, November 7, 2012

WOD| November 8, 2012

SKILL:
Cleans
Push & Jerk Press
 
WOD:
4 Rounds for time
8 Clean & Jerk (155/105)
1 Rope Climb (no legs) or 5 Dead Hang Pullups
 
 

Tuesday, November 6, 2012

WOD| November 7, 2012

SKILL:
Back Squat
5x5x5x5x5
(Hold Bottom 3 seconds/Work on form)
 
WOD:
15 min AMRAP
10 Thrusters (45/35)
10 Hang Snatch (45/35)
30 Abmat Situps
 
 


Monday, November 5, 2012

WOD| November 6, 2012

SKILL:
Pullups
 
WOD:
20-15-10-5
KBS (53/35)
Pushups
Goblet Squats (53/35)
Russian Twisters (53/35)
 


Sunday, November 4, 2012

WOD| November 5, 2012

SKILL:
Group Stretch
Warm up Skills & Find Weight for WOD
 
WOD:
2012 CrossFit Open WOD 12.3
18 min AMRAP
15 - Box Jumps (24/20)
12 - Push Press (115/75)
9 - Toes-to-Bar 
 
 
 
 


Friday, November 2, 2012

TEAM WOD| November 3, 2012

SKILL:
Double Unders
 
TEAM WOD (2-person teams):
2 rounds for time
80 Partner Wall Balls (40 each partner)
Junkyard Dog
80 Abmat Situps (40 each/one holds plank while other works)
 
 
 

WOD| November 3, 2012

SKILL:
Back Squat
5x5x5x5
 
WOD:
Row 1000m
10 Burpees
20 Ring Dips
30 KBS (53/35)
40 Air Squats
50 Butterfly Situps
Row 500m
 
 
 
 
 

Thursday, November 1, 2012

WOD| November 2, 2012

SKILL:
Strict Press & HSPU
 
WOD:
"Diane"
21-15-9
Deadlifts (225/155)
HSPU