WOD

Thursday Feb 3, 2011

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20 min clock, partner WOD:
1 partner rows max distance while partner 2 does 25 GHD sit ups (or subs) and 25 Hip extensions (or subs),
then tags their partner out to switch out on the rower.
Output will be measured on total row distance at the end of 20 min.
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Wednesday Feb. 2nd

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5 Rounds:

1 Minute Max Rep Front Squats (135#/95#)

1 Minute Max Rep High Box Jumps (24/30 in.)

1 Minute Rest

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Tuesday Feb. 1, 2011

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Push Press 3-2-1-1-1-1 (Find 1 RM)
Then, 21-15-9
Push Press (95#/65#)
Push Ups
Ring Dips

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Monday Jan 31 2011

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30 Burpees
40,30, 20, 10
Slamball, Jumping Lunges, TTB or KTE
30 Burpees
Thanks Coach Chad

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Friday 28 Jan 2010

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4 Min Running Clock For Each Round:

300 M Row, then with remaining time, perform as many reps as possible of:
Rd 1: Double Unders,

Rd 2: Abmat Situps OR GHD Sit Ups,

Rd 3: Box Jumps or Step Ups,

Rd 4: Front Squat (95/65) OR Goblet Squat
2 Min Rest Between each round

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Thursday 27 Jan 2011

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Chad is hell bent on coming in tomorrow morning First class is at 6:45am and at 7:30am

Wendler Bench Press 5,3,1+ (75%,85%,95%)

Then, 5 rounds for time:
250M Row 10 KB Swings, 10 Ring Dips

we love you chad

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Wednesday 26 Jan 2011

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Wendler Back Squat 5, 3, 1+
5×75%
3×85%
1+x95%

Then, 12 min Amrap:
3 Hang Squat Clean Thrusters (95/65#)
6 Barbell Rollouts
9 Lateral Tuck Jumps over barbell

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Tuesday 25 Jan, 2011

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120 Pull Ups For Time (Scale to 100 or 80 if needed)
For each break from the bar, perform 5 Burpees

…*sub ring row or or band pull-ups only (no-jumping)

Check out the blog to learn how to tape your hands

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Monday 24 January 2011

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5 min, max effort ladder up
Air Squat, Push Up
2 Min Rest.
5 Min Max effort ladder up
KB High Pull, KB Swing (53#M, 35# W)
2 Min Rest
5 Min Max Effort ladder up
20in Box Jump, Push Press (75#/55#) OR DB Push Press

*At each circuit, start at 1 rep per movement, then add 1 rep each round, completing as many reps as possible of both movements within the 5 minute time period

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Saturday 21 Jan, 2011

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CrossFit Level 1 Cert- All Day Sat and Sunday

Class 7:00 am Saturday Morning

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Friday 21 January 2011

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Farmers Walks 150′ – 25/15# plates
10 Ring Rows or 3 Rope Climbs
20- 20″ box jumps or 15 -24″ box jumps
30 Pushups
4 Rounds for time
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Thursday, January 20, 2011

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Teams of 2
Only one person works
All movements can be partitioned in any way
4k Row
50 Lateral Burpees
75 Barbell Rollouts
100 SDHP (75/55)

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Wednesday, January 19, 2011

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Wendler Dead Lift

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

20,16,10 reps of:

Double Unders

Step Ups or Bulgarian Split Squats (95/65)

Good Mornings

GHD Situps

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Tuesday, January 18, 2011

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Wendler Strict Press

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

5 Rounds For Time

21 KB Swings

11 Ring Dips

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Martin Luther King Jr,s Day

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We will be observing MLK day on Monday 17th Jan. class hours 8:30 & 9:30am

Teams of 2
Only one person works

4k Row Buy-in (or, if more than 20, can also be the buy-out)

50 Barbell Roll-out
75 Lateral Burpee
100 SDHP (75/55)
(all on the same bar, movements can be partitioned)

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