WOD 7/31/13

WU
CFWU 3X10
Strength
Weighted Strict Pullups
3,3,3,3,3 @35/15
WOD
5 rounds AQAP
9 DL @225/135
20 Bar jump overs
15 Pushups
Then
Run 1 mile or Row 1500m
PWOD
STRETCH

WOD 7/30/13

WU
Run 400m
10 OHS @45/33
20 PP @45/33
30 SDHP 45/33

SKILL
10 min
Work on handstand

WOD
8 min
EMOM
5 cleans @135
Finish each minute with
AMRAP
KBS @1.5/1

PWOD
Cool down/roll out

WOD 7/29/13

Sorry about last week. I was very busy TDY.

WU

Athletes choice

Strength

1,1,1,1,1

DL at 90% 1 RM

 WOD

3 rounds AQAP

Row 500m

10 Thrusters 105\70

20 Burpee pullups

PWOD

Slow jog 400m

WOD 7/23/13

WOD 7/23/13
WU 2 X CFWU
Strength
5x5  PUSH JERK 70%
WOD
"Christine"
3 rounds AQAP
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20
PWOD
Wall handstand ALAP

Announcement!

Hello to the CrossFit Bren Mar fans from Russia!

Добро пожаловать на веб-сайт. Оставаться в форме!

July 22nd through August 12th there will be no classes at CrossFit Bren Mar.
The coach is TDY!
There will be WODs posted for CFBM athletes.
For those of you using the gym working out on your own:
If you're using my WODs and you have doubts about weight or technique, DO SOMETHING ELSE!
One workout or movement is not worth getting hurt over. Drop it or scale the reps/weight!

For you CFBM athletes:
Don't slack off because the coach isn't there!

WOD 07/19/13

WU
2X15 CFWU

WOD
"Hell on Earth"

AMRAP 25 Min

25 DU
1 Deadlift 135/95
6 Hang Power Clean 135/95
3 Front Squat 135/95
9 Burpees

PWOD

Roll out

WOD 07/18/13

WU
Sityodtong Muay Thai technique
25 Each Right and Left Stance
Jab
Jab, Cross
Jab,Cross,Hook
Jab,Cross,Hook,Upper Cut
1,2 Slide

WOD
1 Round AQAP
50 Each
Sprawls
Then
Right and Left
Roundhouse kicks
Elbows
Switch Knees
Teeps
Elbow/Switch Knee/Elbow

PWOD
Mobilize

WOD 7/17/13

WU
15 Each
Pushups
GHD Situps
Airsquats
Push Press 45/33
K2E

Strength/Skill

5,5,5,5,5
Hang Snatch @45/33 (full squat)

WOD
1 Round AQAP

300m Run/Row
15,12,9
Medball Cleans 20/14
Abmat situps
HRPU
500m Row

WOD 07/16/13

WU

25 Team Wallball Squat Clean Toss
Perform a wallball squat clean and then toss the ball to an athlete across from you.
Then
Tabata
Team Wallball Situps
Superman

WOD

"Fran"
21,15,9
Thrusters 95/65
Pullups

Rest 5 min

Tabata Burpees

PWOD

WOD 7/15/13

WU
3X10 CFWU

Strength

6 Deadlifts per minute for 5 Min @70% 1 RM

WOD
5 rounds AQAP

Run/Row 400m/500m
10 HRPU
15 KBS 1.5/1

PWOD

Stretch/Mobilize

WOD 07/12/13

WU
CFWU 3X15

Strength
3,3,3,3,3
Wallball Back Squat @70% 1RM
Work on exploding out of the hole

WOD
7Min AMRAP
10 Dumbell Thrusters 45/30
10 Dumbell Swings 45/30
5 Burpees

PWOD
Roll out/Mobilize/Stretch

WOD 07/11/13

WU
Athletes Choice

Skill

Work on Headstand/Handstand/Handstand Walk
10 Min

WOD
20 Min AMRAP
20 DU
5 HSPU
20 Walking lunges with 45/33 bar in rack

PWOD
8X30 Sec sprint to wall and back
Sprint to wall and back
rest the remaining time of the 30 sec then run again.

WOD 07/10/13

WU
3X10 CFWU

Strength
3,3,3,3,3
Push Press 80% 1RM

WOD
21, 15, 9
DL 225/135
Burpee Box Jumps

PWOD
Slow Row
500m

WOD 07/09/13

WU

Arm Circles
Forward, Backward, Big, Small
Sampson Stretch
Straddle Stretch
Warrior 1 Left and Right

Skill
10 Min
Work on Muscle Up Progressions

WOD
3 Rounds
Max Reps without stopping or coming off of the bar.
Rest 1 min between rounds
Pullups
Pushups
Wallballs 20/14
Row 1 min for max calories

PWOD
Stretch

WOD 07/08/13

Welcome Back!!!!!

WU
CFWU 2X15

Strength
1X10 Split Jerk
Work Form Light to Heavy

WOD
12 Min AMRAP
10 BJ 24/20
7 KBS 2.0/1.5
5 Squat Clean @135/95

PWOD
Row 1000m

WOD 07/05/13

WU
Athletes Choice

WOD
The Hangover
5 Rounds AQAP

Run 200m
20 Pushups
Run 200m
20 Squats
Run 200m
20 Situps
Run 200m

PWOD
Stretch

WOD 07/04/13

Happy Independence Day!!!!!

WU
Athletes Choice

WOD
The Party
3 Rounds AQAP
20 Inverted Burpees ( Inverted Burpees Start in the supine position kip or sit up and roll over then kick up to handstand)
20 Superman

WOD 07/03/13

WU
Run 400m Forward
Run 400m Backward

Bodyweight WOD
"The Rehearsal"
3 Rounds AQAP
20 Wall Climbs
50 Flutterkicks (4Count)

PWOD
Stretch
10 Upward/Downward dog combination

WOD 07/02/13

Bodyweight WOD

WU

Run 400m

20 Hollow Rocks

30 Squats

WOD

1 Round AQAP 

50 Situps

50 Jump Knees

50 Situps

50 Walking Lunges

50 Situps

50 Burpees

50 Situps

WOD 07/01/13

Happy 4th of July Week!!!!!
There will be no classes Tues thru Friday.
The coach is ON LEAVE! (so are most of our athletes)
Go find a box where you are and WORK OUT!
If not, the rest of the week will have bodyweight WODs posted so you don't have an excuse!

WU
CFWU 2 X 10

Strength
Snatch Balance
1 X 10

WOD
1 Round AQAP
30 Back Squats Body Weight
Reduce Weight by Half
30 Front Squats
100 Double Unders

PWOD
Roll out Quads/Glutes
Mobilize