WOD 10/01/13 WU 20 each MBC & PRESS, MB Situps, MB...

WOD 10/01/13
WU
20 each
MBC & PRESS, MB Situps, MB leg pass thru, Team Wallball
WOD
10 rounds AQAP
9 Cal row
7 GHD Situps
5 HPC 155/115
3 HSPU

WU 3X10 CFWU Strength 5x5 DL@ 80% WOD 2 rounds AQA...

WU
3X10 CFWU
Strength
5x5 DL@ 80%
WOD
2 rounds AQAP
Run 1 mile
1 rope climb
50 AS

Pull a thruster

WU
 10 of each

Abmat situps, GHD Situps, Plate sit to stand 15/10

25 Good mornings 45/33

25 pushups
 25 Back extensions

Strength
 3,3,3,3,3 DL@80%

WOD
 4 rounds AQAP

10 Pullups

10 Thrusters 95/65

20 Double Unders or 80 singles

Row your boat!

WU
3x8 CFWU
WOD
1 round AQAP
Row 50 calories
10 OHS @ 115/75
10 KBS @2/1.5
10 Burpees over bar
Row 40 Cal
8 OHS
8 KBS
8 BOB
30 Cal row
6 OHS
6 KBS
6 BOB
20 Cal row
4 OHS
4 KBS
4 BOB
10 Cal row
2 OHS
2 KBS
2 BOB
PWOD
50 GHD Situps

Tabata This!

WU Slow Jog around building (Don't forget your keys) 20 Wall Squats ACAP (As Close As Possible) Plank hold on elbows X3 Front, left and right 30-45 sec WOD "Tabata This" Each exercise is a full 8 Round Tabata (20 sec on 10 sec rest X8) and then go to the next exercise 1:00 rest between movements Tabata Row for calories rest 1 min Tabata Air Squats rest 1 min Tabata Pullup rest 1 min Tabata Pushup rest 1 min Tabata Situp

Wanna run?

WU
 20 Each
 Jumping jacks
Mountain climbers
Cartwheels
 Air squats

WOD
 1 round AQAP  from loading dock

Run to top of parking lot with 20/14# med ball

30 situps

Leave Wallball run down to tires
15 Burpees
Run back to Wallball
20 med ball cleans
Run back to loading dock with med ball

Countdown

WOD 09/23/13
WU:
Handstand Hold for maximum time
10 Ring Pull Ups
WOD: AQAP
100 Double Unders
50 Hand-Release Push ups
40 KB Swings, 1.5/1 pood
30 Air Squats
20 Box Jumps, 20″
10 C2B Pull ups

PWOD: Row 3 x 750m, rest 1:30, hold efforts within 3-5 seconds

WOD 09/20/13 WU CFWU 3x15 WOD Row 5000 PWOD Mobil...

WOD 09/20/13
WU
CFWU 3x15
WOD
Row 5000
PWOD
Mobilize/stretch

WOD 09/19/13

WU
500m row
10 each with 45/33 20/14
PP, BS, FS, DL, WB
Karlee Jane
Chipper w/20 minute time cap*
-10 Squat cleans @155/115
-20 Hand release push-ups
-30 Double unders
-40 GHD sit-ups
-500 Meter row
-40 Burpees
-30 Box jumps @24/20
-20 Pull-ups
-10 Squat cleans @155/115

*Penalty: If athlete goes over the 20 minute time cap, 25 ring dips will be completed post WOD.

WOD 09/18/13

WU 2x10 CFWU no pullups
30 team Wallball Wall Situps
Skill
Work on kipping pullups or Bar MU 10 min
Team WOD
Reverse ladder tire flip run
10, 8, 6, 4, 2
2, 4, 6, 8, 10
Run 200m to tires
Do 10 tire flips
Run 200m
Do 2 HPC 135/95
Run 200m then 8/4, 6/4, 4/6 etc.
All team members must be present to flip tires or HPC. If you are waiting for your team mate, you must   perform squats outside or L- Sit inside.
Cool down
Row 500

Coach Bruce's B-Day WOD! 09/17/13

Coach Bruce's B-Day WOD!
WU
FWD Rolls across gym
Bkwd rolls
Hold bottom of sq 51 sec
WOD
"51"
1 round AQAP
Row 510 m
With bar 45/33 run around bldg
51 Burpee tire jumps
51 PP 45/33
51 walking lunges 45/33
Run back around bldg 45/33
Row 510m
Happy Birthday!

WU Row 500m 30 Bicycle Head stand work 3 min Ring ...

WU
Row 500m
30 Bicycle
Head stand work 3 min
Ring L sit 3 X 20 sec
50 DU
WOD
Fran
21,15,9
Thrusters 95/65
Pullups
Rest 3 min
Max Wallballs 3 min

WOD 9/13/13

WU
30 sec each
Arm, leg circles. Big, Small, Forward, Backward
10 Over Unders,
30 Partner Wallball Abmat situps
10 Jump arounds

Strength
Push press
1,1,1,1,1

WOD
Andy P
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest exactly 3 min
Then
8 rounds
Every 30 sec
Sprint length of gym and back.
Rest only for the remaining time left in the 30 sec.
Rest exactly 3 min
Then
Tabata
Med ball cleans
PWOD
Roll out/Mobilize

WOD 9/13/13

WU
30 sec each
Arm, leg circles. Big, Small, Forward, Backward
10 Over Unders,
30 Partner Wallball Abmat situps
10 Jump arounds

Strength
Push press
1,1,1,1,1

WOD
Andy P
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest exactly 3 min
Then
8 rounds
Every 30 sec
Sprint length of gym and back.
Rest only for the remaining time left in the 30 sec.
Rest exactly 3 min
Then
Tabata
Med ball cleans
PWOD
Roll out/Mobilize

WOD 09/12/13
WU
Inch worm with pushup across gym
Bear crawl across gym
Crab walk across gym forward and backward
Strength
5,5,5,5,5 OHS @ 65%
WOD 2 rounds AQAP
100 DU
5 Turkish getups Right 1.5/1
30 Burpees
5 Turkish getups Left
1.5/1

Test

Test

WOD 9/11/13

Lets take a moment to remember those who died on 9/11/01.  We remember.

WU
 2x10 CFWU

STRENGTH
 5,5,5,5,5
Strict Press

 WOD

1 round AQAP


9 Calorie row buy in


3 rope climbs
15 kbs 2/1.5

20 Wallballs 20/14
 30 Situps

2 Rope Climbs
 10 KBS

15 Wallballs
 20 Situps

1 rope climb

5KBS
 10 Wallballs

15 Situps

11 Burpee  Buy out

WOD 09/10/13

WU

20 Med Ball Clean and press

5 ring K2E
 Skill
 10 min

 Work on Muscle up progressions

 WOD
 "The Viking"
 Row 1000m
 With 25# Sledge Hammer and 45# vest

Run 400m

100 sledge hammer blows on a tire right handed 100 left handed(may alternate)

Run 400m with hammer

Row 1000


PWOD
 Stretch

WOD 09/09/13

WU

CFWU 3X10

Strength
 3,3,3,3,3
Back Squat @ 85% 1RM

WOD
3 rounds AQAP
 Row 200m
 20 BJ 24/20
 15 thrusters 95/65
 5 HSPU
PWOD
 Stretch

WOD 09/06/13

WU
Row 500m
30 sec hold each
 Bottom of squat
Plank hold flat left and right
handstand holdG
 GHD back ext hold

Strength
 5x5Front squat @70%

WOD
 Mini Barbara
 3 rounds AQAP
 20 pullups
 30 pushups
 40 KBS 1.5/1
 50 Squats

WOD 09/05/13

WU
3x8 CFWU
Bear crawl across gym
Strength
5,5,5,5,5
Back Squat @70%
WOD
15 Min AMRAP
7 Front Squat 135/95
10 KBS 1.5/1
10 BJ 24/20
PWOD
Slow run around building with med ball 20/14

WOD 09/04/13

WU
2 min skin the cat
Arm circles L,R,B,S
15 Over under
15 plate situps 15/10
Inch worm across gym
WOD
7 Rounds AQAP
7 PP @95/65
7 Burpees

PWOD
ROW 1000M

WOD 09/03/13

WU
2X10 CFWU
20 Wallballs 20/14
Strength
1,1,1,1,1 PP Work up to a heavy rep

WOD
3 rounds AQAP
50 DU
20 BJ 24\20
15 Med Ball Cleans

Congratulations!

To Rob and Chris on completing the CrossFit Level 1 Coaches Course!