WU
20 reps Superman/Banana 5 sec hold each no rest
Muscle up progressions from floor to band to jump up
30 med ball cleans 20/14
Strength
5,5,5,5,5
Front squat @60 1rm
WOD
10 rounds AQAP
5 back extensions
7 HPC @ 155
3 HSPU
PWOD
Burpee broad jump length of gym with plate 35/15
Post results to comments
Friday, May 31, 2013
Thursday, May 30, 2013
WOD 5/30/13
WU
3 rounds CFWU X 5 reps
Strength
1,1,1,1,1
Strict press @90 1 Rm
WOD
10 min AMRAP
5 KBS 2/1.5
5 Abmat situps
5 Burpees
PWOD
AMRAP without coming off the bar
T2B strict (not kipping)
Rest 1 min
Then
T2B kipping
Scale as required
Post results to comments
3 rounds CFWU X 5 reps
Strength
1,1,1,1,1
Strict press @90 1 Rm
WOD
10 min AMRAP
5 KBS 2/1.5
5 Abmat situps
5 Burpees
PWOD
AMRAP without coming off the bar
T2B strict (not kipping)
Rest 1 min
Then
T2B kipping
Scale as required
Post results to comments
Wednesday, May 29, 2013
WOD 5/29/13
WU
Slow row 500m
10 pushups
10 squats
Hang from pull up bar
WOD
Murph recovery
30 sec each movement
Arm circles
Forward, backward, big and small
Ankle rotation left and right
Hip rotation forward, backward side to side
Stretches
Pike, Stripper, Runners, Straddle, Quads, Calf, Chest, and Lats
Roll out
Quads, hamstrings, hip flexor, lats and back
Floss
Shoulders
Slow row 500m
10 pushups
10 squats
Hang from pull up bar
WOD
Murph recovery
30 sec each movement
Arm circles
Forward, backward, big and small
Ankle rotation left and right
Hip rotation forward, backward side to side
Stretches
Pike, Stripper, Runners, Straddle, Quads, Calf, Chest, and Lats
Roll out
Quads, hamstrings, hip flexor, lats and back
Floss
Shoulders
Tuesday, May 28, 2013
WOD 5/28/13
Today's WOD starts at 0600
WU
Row 500m
WOD "Murph"
Run 1 mile
then
100 pullups
200 pushups
300 air squats
then
Run 1 mile
If you have body armor or a 20 lb vest, wear it.
The pullups, pushups and squats can be partitioned as desired.
WU
Row 500m
WOD "Murph"
Run 1 mile
then
100 pullups
200 pushups
300 air squats
then
Run 1 mile
If you have body armor or a 20 lb vest, wear it.
The pullups, pushups and squats can be partitioned as desired.
Saturday, May 25, 2013
Friday, May 24, 2013
WOD 5/24/13
WU
2 min Med Ball Toss 20/14 (10 Burpee penalty for a drop)
10 Burpee Wall Balls
10 Cartwheels
Strength
5,5,5,5,5 @70%
Push Press
WOD "Fives"
12 Min AMRAP
5 Ring Dips
5 Burpees
5 Bicycles (each leg)
5 KBS 2/1.5
5 Cal Row
PWOD
Stretch
Post rounds to comments
2 min Med Ball Toss 20/14 (10 Burpee penalty for a drop)
10 Burpee Wall Balls
10 Cartwheels
Strength
5,5,5,5,5 @70%
Push Press
WOD "Fives"
12 Min AMRAP
5 Ring Dips
5 Burpees
5 Bicycles (each leg)
5 KBS 2/1.5
5 Cal Row
PWOD
Stretch
Post rounds to comments
Thursday, May 23, 2013
WOD 5/23/13
WU
1 Round
Row 1000m
20 Air Squats
20 Bicycles
20 Hip Raises Right
20 Hip Raises Left
WOD
Find Max Bench Press
5,5,3,3,1,1
PWOD
Slow jog around building/Row 1000
Post max to comments
1 Round
Row 1000m
20 Air Squats
20 Bicycles
20 Hip Raises Right
20 Hip Raises Left
WOD
Find Max Bench Press
5,5,3,3,1,1
PWOD
Slow jog around building/Row 1000
Post max to comments
Wednesday, May 22, 2013
WOD 5/22/13
WU
CFWU 3 Rounds X 10
WOD John Rankle
20 Min AMRAP
6 DL @225/115
7 Burpee Pullups
10 KBS 2/1.5
Run 200m
PWOD
Row 1000m
Post rounds to comments
CFWU 3 Rounds X 10
WOD John Rankle
20 Min AMRAP
6 DL @225/115
7 Burpee Pullups
10 KBS 2/1.5
Run 200m
PWOD
Row 1000m
Post rounds to comments
Tuesday, May 21, 2013
WOD 5/21/13
WU
Jog to top of parking lot and back (Scale Row 500)
Runners stretch 30 sec per leg X 2
25 GHD Situps
25 Back Ext
WOD
2 rounds AQAP
5 HSPU
10 Front Squats 135/95
15 BJ 24/20
20 Abmat Situps
10 OHS 135/95
PWOD
Floss Shoulders
Roll out
Post time to comments
Jog to top of parking lot and back (Scale Row 500)
Runners stretch 30 sec per leg X 2
25 GHD Situps
25 Back Ext
WOD
2 rounds AQAP
5 HSPU
10 Front Squats 135/95
15 BJ 24/20
20 Abmat Situps
10 OHS 135/95
PWOD
Floss Shoulders
Roll out
Post time to comments
Monday, May 20, 2013
WOD 5/20/13
WU
3 Rounds CFWU x 10 reps
Strength
Strict Press @80%
3,3,3,3,3
WOD AMRAP
2 Min Burpees
Rest 30 Sec
2 Min PP 45/33
Rest 30 Sec
2 Min HRPU
Score Total Reps
Post score to comments
3 Rounds CFWU x 10 reps
Strength
Strict Press @80%
3,3,3,3,3
WOD AMRAP
2 Min Burpees
Rest 30 Sec
2 Min PP 45/33
Rest 30 Sec
2 Min HRPU
Score Total Reps
Post score to comments
Friday, May 17, 2013
Thursday, May 16, 2013
WOD 5/17/13
WU 2 Rounds
Row 200m Arms only
Plank 30 seconds, Flat, right and left sides. (Can be on elbows)
15 Dumbbell shoulder to overhead 50/25
WOD 1 round AQAP
FARMERS WALK 1.5/1.0 KB or 55/35 dumbells
Ring dips
Walk 10 widths of the gym then 10 ring dips.
Walk 9 widths of the gym, 9 ring dips.
Then 8/8, 7/7, 6/6 etc. down to 1/1
PWOD
Forward and backward rolls 5 widths of gym each.
Row 200m Arms only
Plank 30 seconds, Flat, right and left sides. (Can be on elbows)
15 Dumbbell shoulder to overhead 50/25
WOD 1 round AQAP
FARMERS WALK 1.5/1.0 KB or 55/35 dumbells
Ring dips
Walk 10 widths of the gym then 10 ring dips.
Walk 9 widths of the gym, 9 ring dips.
Then 8/8, 7/7, 6/6 etc. down to 1/1
PWOD
Forward and backward rolls 5 widths of gym each.
WOD 5/16/13
WU 3 Rounds 15 Abmat situps 20 DU
WOD
AMRAP 20 MIN
"CINDY"
5 Pullups
10 Push Ups
15 Squats
PWOD
Medball throw 20 +-
Throw ball to partner X 50
Drops are worth 20 Burpees!
Post time to comments
Throw ball to partner X 50
Drops are worth 20 Burpees!
Post time to comments
Wednesday, May 15, 2013
WOD 5/15/13
WU 3 Rounds
Run or row 400/500
10 Toes to Rings
10 Superman/Banana
WOD
3 Rounds AQAP
30 Power Snatches 75/45
30 Wallballs 20/14
PWOD
Roll out quads and hamstrings
Don't forget your hook grip!
Post time to comments
Run or row 400/500
10 Toes to Rings
10 Superman/Banana
WOD
3 Rounds AQAP
30 Power Snatches 75/45
30 Wallballs 20/14
PWOD
Roll out quads and hamstrings
Don't forget your hook grip!
Post time to comments
Monday, May 13, 2013
WOD 5/14/13
WU 3 Rounds CFWU X10
Strength
3,3,3,3,3
HPC HEAVY
WOD
"Annie"
50,40,30,20,10
DU
Abmat Situps
PWOD
Roll Out
Saturday, May 11, 2013
Friday, May 10, 2013
Thursday, May 9, 2013
WOD 5/10/13
WARM UP 2 Rounds
10 Goblet Squats 1.5/1
10 Burpees
WOD
Alternating Girls 1 Round
3 Rounds of
"CINDY"
5 Pullups
10 Pushups
15 Squats
2 Rounds of
"Lucy"
5 Pullups
10 Burpees
Run 400m
1 Round of
"BARBARA"
20 Pullups
30 Pushups
40 Situps
50 Squats
Scale running with 500m row
PostTimeToComments
10 Goblet Squats 1.5/1
10 Burpees
WOD
Alternating Girls 1 Round
3 Rounds of
"CINDY"
5 Pullups
10 Pushups
15 Squats
2 Rounds of
"Lucy"
5 Pullups
10 Burpees
Run 400m
1 Round of
"BARBARA"
20 Pullups
30 Pushups
40 Situps
50 Squats
Scale running with 500m row
PostTimeToComments
Wednesday, May 8, 2013
WOD 5/9/13
WU
Agility Ladder 5 Techniques X 2
Accumulate 2 minutes in each stretch
Pike Stretch
Straddle Stretch
Rotate ankles, knees and hips
WOD
5-5-5-5-5
DL @80% 1RM
50 GHD Situps for form
Row 1000 for time
PWOD
Roll out hamstrings
Post results in comments
Agility Ladder 5 Techniques X 2
Accumulate 2 minutes in each stretch
Pike Stretch
Straddle Stretch
Rotate ankles, knees and hips
WOD
5-5-5-5-5
DL @80% 1RM
50 GHD Situps for form
Row 1000 for time
PWOD
Roll out hamstrings
Post results in comments
Tuesday, May 7, 2013
WOD 5/8/13
WU 2 rounds
20 Med Ball Cleans for form 20/14
1 Min Plate Hold Overhead Lockout 25/10
10 Burpees
WOD
"GRACE"
AQAP
30 Full Clean and Jerks
135/95
PWOD
8 rounds 30 Sec each round
Sprint to wall and back
Rest until 30 sec is up
20 Med Ball Cleans for form 20/14
1 Min Plate Hold Overhead Lockout 25/10
10 Burpees
WOD
"GRACE"
AQAP
30 Full Clean and Jerks
135/95
PWOD
8 rounds 30 Sec each round
Sprint to wall and back
Rest until 30 sec is up
Monday, May 6, 2013
WOD 5/7/13
Warm Up 2 Rounds
Row 500m
10 Pullups
10 Pushups
10 Superman
Rope Climb 20'
WOD
3 Rounds
Alternating Tabata
Good Mornings 45/33
Abmat Situps
Air Squats
PWOD
Slow Row
1000 M
Have Fun Wit It
Row 500m
10 Pullups
10 Pushups
10 Superman
Rope Climb 20'
WOD
3 Rounds
Alternating Tabata
Good Mornings 45/33
Abmat Situps
Air Squats
PWOD
Slow Row
1000 M
Have Fun Wit It
Sunday, May 5, 2013
WOD 05/05/13
2 ROUNDS CFWU X 8 reps
5 min EMOM
PP@80%1RM
2 Burpees
WOD
3 Rounds AQAP
20 Wallballs 20/14
20 KB Snatch 10 each arm 1.5/1
20 DU
PWOD
Mobilize, stretch
5 min EMOM
PP@80%1RM
2 Burpees
WOD
3 Rounds AQAP
20 Wallballs 20/14
20 KB Snatch 10 each arm 1.5/1
20 DU
PWOD
Mobilize, stretch
Contact Info
If you are a Law Enforcement employee of DHS please email me at CrossFitBrenMar@gmail.com to get the latest schedule and sign up for a class. Your information is completely confidential. Unfortunately we can't take drop ins. If you are a current Crossfitter, please have your affiliate email me to verify you've been through a CrossFit Fundamentals class.
If you would like to become a member of this site to post comments and other tidbits, email me at the address posted above.
See you soon!
Bruce
If you would like to become a member of this site to post comments and other tidbits, email me at the address posted above.
See you soon!
Bruce
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