WOD 8/30/13

WU 3 Rounds 10 Ring Pushups 10 Ring Dips 10 V Situps WOD 1 Round AQAP 50 DU 5 Pullups 10 Push ups 15 GHD Situps 20 Body weight Back Squats 50 DU PWOD Roll out/Stretch

WOD 8/29/13

WU 2X10 CFWU Arm Circles, Hip and Knee Rotations 30 Sec Each WOD Row Ladder Row 250m Rest for exactly your Row Time Row 500m Rest as above Row 1000m Rest Row 1000m Rest Row 500m Rest Row 250m

WOD 8/28/13

WU Row 500m Bear Crawl 25m Inch worm with pushup 25m 25 Wallball Abmat Situp WOD 3 Rounds AQAP 25 Burpee Box Jumps 24/20 15 Goblet Squats 1.5/1 2 Rope Climbs 24' PWOD Stretch

WOD 8/27/13

WU 3 X 15 CFWU WOD Team 8 Min AMRAP Ladder up Starting with 1 OHS @ 95/65 Paralete L-Sit One Person performs OHS while the other L-sits PWOD Row 1000 Arms Only (Legs locked out)

WOD 8/26/13

WU 2 Rounds 10 K2E 30 sec Squat Hold (Hold at Parallel) 10 Ring Dips 10 Back Ext Strength 5,5,3,3,1,1 Front Squat 10 min to work up from 75% 1RM WOD AMRAP 10 Min 5 C2B Pullups 10 KBS 1.5/1 15 DU PWOD Handstand Hold ALAP

WOD 08/23/13

WU
row 500
AQAP
3x5 CFWU
WOD
Annie
50,40,30,20,10
Abmat situps
Double unders
Then
EMOM 10 min
5 Wallballs 20/14
5 Burpees
PWOD
Mobilize

WOD 8/22/13

WU
Slow row 500m
Hold leg raise 30 sec x 3
30 bicycles
Hold bar over head 60 arc x 3
Strength
3,3,3,3,3
Bench press @ 65, 70, 75, 80, 85% 1RM
WOD
1 round AQAP
40 DU
30 Hang power cleans 135/95
20 Push press 135/95
10 Front squats 135/95
5 OHS 135/95
PWOD
Row 500m

WOD 8/21/13

WU 50 DU 30 Swats 25 good morning 45/33 15 over unders 5 Turkish getups 1.5/1 Skill Work on Muscle up progressions WOD 5 rounds AQAP 20 Burpees 20 KBS 1.5/1 PWOD Rollout

WOD 08/20/13

WU CFWU 3X10 Strength 5X5 Snatch Balance @45/33, 60, 65, 70, 75% 1RM WOD "Tabata This" Complete all 8 cycles of each exercise before going to the next. Rest 1 min between exercises Tabata Row Rest 1 min Tabata Squat Rest 1 min Tabata Pullup Rest 1 Min Tabata Pushup Rest 1 Min Tabata Situp

Milestone! Brittney!

Congratulations to Brittney on her first RX Pullup! Awesome work girl!!!!!!

WOD 08/16/13

WU
CFWU 3x8
STRENGTH
Lsit 3x20 sec
Plank 3x30 per side
V UPS Q&A
WOD
 Andy P Andy
Row 500
40 squats
30 situps
20 pushups
10 pullups
Row 500m then go backwards
10 Pullups
20 pushups
30 situps
40 Squats
Row 500

WOD 8/15/13

WU
20 KB figure 8 1/.5
30 Team Wallball  Abmat situps
20 K2E
20 Ring pushups
Strength/Skill
5x3 Dumbbell Split Jerk 50/30
WOD
AMRAP 12 Minutes
10 SDHP @ 95/65
10 THRUSTERS 95/65
10 KBS 2/1.5



 I

WOD 8/14/13

WU
Head stand hold
Forward roll across gym and back
Backwards roll across gym and back
Skin the cat Accumulate 2 min
25 Wall squats
 Strength
Find max OHS
1,1,1,1,1
WOD
AQAP
Row 750m
50 Pushups
40 Wallballs 20/14
30 Burpees
20 Squats body weight
10 BJ 30/24
Row 750m

WOD 8/13/13

WU
3x8 CFWU
Strength
EMOM  6 min
4 C&J @ 75% 1RM
WOD
5 rounds AQAP
5 HSPU
5 DL @245
20  Abmat Situps
25 DU
15 Wallballs
PWOD
Stretch

WOD 8/9/13

WU 2X15 CFWU No Airsquats 2X15 Wall Squat Strength 5,5,3,3,1,1 70,75,80,85,90% 1RM Back Squat WOD The Sixes" 16 Min AMRAP 6 Burpees 6 KB Snatch right arm 1.5/1 6 OHS 95/65 6 KB Snatch left arm 1.5/1 6 Situps

WOD 8/8/13

WU 30 Squats 30 Situps Swing Legs through all planes 30 Walking Lunges Sampson Stretch 30 sec per side WOD AQAP Run 4X400 or Row 4X500 Pace so lap times should be within 10 seconds of each other Rest 2 Min between each effort PWOD Stretch

WOD 8/7/13

WU 2X15 CFWU Skill Work on Muscle Up progressions WOD "Victoria" 5 Rounds AQAP 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 12 Burpees 27 KBS 1.5/1

WOD 8/6/13

WU GO OUTSIDE! Team Medicine Ball Run Run 400m Passing a medicine ball back and forth to each athlete. 50 Team Medicine Ball Pushups Facing each other, one team member does a knee pushup on the medball the other does a knee pushup on the ground. When both are up the medball is thrown to the other team member. This is done AQAP. Strength 10 Minutes Find Max Strict Press WOD 3 Rounds AQAP 30 Power Snatches 75/45 30 Wallballs 20/14 PWOD Stretch

WOD 8/5/13

WU 25 Good Mornings 45/33 25 Situp to Stand 15/10 25 Walking Lunges Strength 5,5,3,3,1,1 Push Press 70, 75, 80, 85, 90% 1RM WOD AQAP 10,9,8,7,6,5,4,3,2,1 Cal Row Burpee Box Jump 30/24 KBS 2.0/1.5 PWOD Mobilize. No, I mean really. Mobilize

WOD 8/2/13

WU
CFWU 2x15
WOD
1,1,1,1,1
Find 1RM Bench Press
PWOD
8x 100 sprint/row
30 between efforts