The WOD - MON, 01NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat, 3X5 @ 75-80-85% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Reps Rounds of:
Advanced

Overhead squats, 95/75#

Pull ups

Run, 100M

Rx

Overhead squats, 75/55#

Pull ups

Run, 100M

Intermediate

Overhead squats, 65/45#

Pull ups

Run, 100M

Novice

Overhead squats, 55/35#

Pull ups

Run, 100M


Post load/time or rounds to comments.

REST DAY

SUN, 31OCT10

The WOD - FRI, 29OCT10

HALLOWEEN WOD!!!

Join us FRIDAY,29OCT10 5:30-6:30PM
For our Halloween Workout
featuring:

'AMAZING GRACE'
For time:

Clean & Jerk, 135/95#, 30 reps

Followed By:

WOD:
'Oh My Aching Balls*'
*This WOD is BYOP(Bring Your Own Pumpkin!)

4 rounds for time:

Med ball deadlift, 20/15#, 20 reps

Med ball clean, 20/15#, 20 reps

Med ball push jerk, 20/15#, 20 reps

Med ball run, 400M

Post load/time or rounds to comments.

Costumes are HIGHLY encouraged!

The WOD - THUR, 28OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:

Followed By:

WOD:
20-15-10-5 rep rounds for time of:

Advanced

Row for calories

Double unders

Push Press, 95/75#

Rx

Row for calories

Double unders

Push Press, 75/55#

Intermediate

Row for calories

Double unders or singles

Push Press, 65/45#

Novice

Row for calories

Singles

Push Press, 55/35#

Followed By:

Skill:

Post time to comments.

The WOD - WED, 27OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 80% 1RM & 3X3 @ 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 @ 80% 1RM & 3X3 @ 85% 1RM

Followed By:

WOD:


'Hau'oli lā hānau' Kim for time:

Run 400M

Burpee Pull ups, 41 reps

Front Squat, 75/55#, 41 reps

GHD Sit up, 41 reps

Row, 500M

Post load/time or rounds to comments.

The WOD - TUES, 26OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:

Snatch Grip Deadlift
3 X 5
65% 1 RM

Followed By:

WOD:
4 rounds for time:

Advanced

Box jump, 20 reps

KB Snatch, 4 per hand, Brown/Green

Run backward, 400M

Rx

Box jump, 15 reps

KB Snatch, 4 per hand, Green/Red

Run backward, 200M

Intermediate

Box jump, 12 reps

KB Snatch, 4 per hand, Red/Black

Run backward, 100M

Novice

Box jump, 10 reps

KB Snatch, 3 per hand, Red/Black

Run backward, 50M

Followed By:

Skill:
Pistol
3 x 5 per leg

Post time to comments.

The WOD - MON, 25OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 2X3 @ 80% 1 RM & 3X3 @ 85% 1RM

Followed By:

Strength:
Back Squat, 2X3 @ 80% 1 RM & 3X3 @ 85% 1RM

Followed By:

WOD:
'JT' with a Twist
21-15-9 rep round for time. Rest 2 minutes between rep rounds.

Advanced
NONE

Rx

HSPU

Ring Dips

Push ups

Intermediate

HSPU with band or on box

Ring Dips or Jumping Ring Dips

Push ups

Novice

Elevated Push ups

Jumping Ring Dips or Ring Presses

Push ups

Post load/time or rounds to comments.

HALLOWEEN WOD!!

Join us FRIDAY,29OCT10 5:30-6:30PM
For our Halloween Workout
featuring
'AMAZING GRACE'
AND a mystery WOD*!
*This WOD is BYOP(Bring Your Own Pumpkin!)

Costumes are HIGHLY encouraged!

REST DAY

SUN, 24OCT10

The WOD - FRI, 22OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

'STEPHEN'
30-25-20-15-10-5 Rep Rounds For Time

GHD Sit up

GHD Back Extension

Knees to Elbow

Stiff legged deadlift, 95/65#

Post load/time or rounds to comments.

The WOD - WED, 20OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk, 1X5 & 2X5,70% & 75% 1RM

Followed By:

Strength:
Deadlifts, 1X5 & 2X5,70% & 75% 1RM

Followed By:

WOD:
AMRAP in 10 Min:

Advanced

Power Snatch, 95/75#, 12 reps

Box Jump, 24", 10 reps

HSPU, 8 reps

Rx

Power Snatch, 75/55#, 10 reps

Box Jump, 20", 8 reps

HSPU, 5 reps

Intermediate

Power Snatch, 65/45#, 8 reps

Box Jump, 20", 6 reps

HSPU, 5 reps

Novice

Power Snatch, 55/35#, 8 reps

Box Jump, 12", 6 reps

Push up, 5 reps

Post load/time or rounds to comments.

The WOD - TUES, 19OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle Up 3 X 3

Followed By:

WOD:
For time:

Advanced

KBS, Pink/Brown, 20reps

Front Squats, 155/115#, 5reps

KBS, Pink/Brown, 15 reps

Front Squats, 155/115#, 10reps

KBS, Pink/Brown, 10 reps

Front Squats, 155/115#, 15reps

KBS, Pink/Brown, 5 reps

Front Squats, 155/115#, 20reps

Rx

KBS, Brown/Green, 20reps

Front Squats, 135/95#, 5reps

KBS, Brown/Green, 15 reps

Front Squats, 135/95#, 10reps

KBS, Brown/Green, 10 reps

Front Squats, 135/95#, 15reps

KBS, Brown/Green, 5 reps

Front Squats, 135/95#, 20reps

Intermediate

KBS, Green/Red, 20reps

Front Squats, 115/75#, 5reps

KBS, Green/Red, 15 reps

Front Squats, 115/75#, 10reps

KBS, Green/Red, 10 reps

Front Squats, 115/75#, 15reps

KBS, Green/Red, 5 reps

Front Squats, 115/75#, 20reps

Novice

KBS, Red/20#, 20reps

Front Squats, 95/55#, 5reps

KBS, Red/20#, 15 reps

Front Squats, 95/55#, 10reps

KBS, Red/20#, 10 reps

Front Squats, 95/55#, 15reps

KBS, Red/20#, 5 reps

Front Squats, 95/55#, 20reps

Followed By:

Skill:
Kettlebell Clean, 3 X 3 per hand, Brown/Green

Post rounds/time to comments.

The WOD - MON, 18OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 1X5 & 2X5 @ 70% & 75% 1RM

Followed By:

Strength:
Shoulder Press, 1X5 & 2X5 @ 70% & 75% 1RM

Followed By:

WOD:
With a continuous running clock :

Do 1 burpee pull up the first minute every minute on the minute. Add another burpee pull up each minute(in the 8th minute - you need to do 8 burpees).The workout ends when you can not do the required amount of burpees pull ups for the minute you are in.

If you accomplish 18 burpee pull ups in the 19th minute - your score would be 18 rds.+ 18.


Post load/time or rounds to comments.

REST DAY

SAT-SUN, 16-17OCT10

The WOD - FRI, 15OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Power Clean, 2X3@ 75% 1RM & 3X3@ 80% 1RM


Followed By:

Strength:
Overhead Squat, 2X3@ 75% 1RM & 3X3@ 80% 1RM


Followed By:

WOD:
3 rounds for time:

OHS, 95/65#, 10 reps

Back extension, 20 reps

Row, 15 calories

Post load/time or rounds to comments.

The WOD - THUR, 14OCT10

Head's up everyone. The gym will be CLOSED after the 8:30 AM class on FRI 15OCT and will reopen MON 17OCT. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching


WOD:
"Mile of Pain"
for time:

200m run

50 Jumping pullups

200m run

50 meter walking lunges

200m run

50 knees to elbows

200m run

50 Jumping ring dips

200m run

50 35# kettlebell swings

200m run

50 doubleunders

200m run

50 30# dumbell thrusters

200m run

50 burpees


Post time to comments.

The WOD - WED, 13OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 & 3X3 @ 75% & 80% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3 @ 75% & 80% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 reps rounds of:

Advanced

Thrusters, 95/75#

SDHP, 95/75#

Rx

Thrusters, 75/55#

SDHP, 75/55#

Intermediate

Thrusters, 65/45#

SDHP, 65/45#

Novice

Thrusters, 55/35#

SDHP, 55/35#

Post load/time or rounds to comments.

Gym Closed Friday Afternoon and Saturday

Head's up everyone. The gym will be CLOSED after the 8:30 AM class on FRI 15OCT and will reopen MON 17OCT. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - TUES, 12OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up,3X2 per hand, Brown/green

Followed By:

WOD:
5 rounds for time:
Advanced

Deadlift, 295/215#, 5 reps

Pull ups, 15 reps

Ring dip, 15 reps

Rx

Deadlift, 275/195#, 5 reps

Pull ups, 10 reps

Ring dip, 10 reps

Intermediate

Deadlift, 225/155#, 5 reps

Pull ups, 8 reps

Ring dip, 8 reps

Novice

Deadlift, 195/135#, 5 reps

Pull ups, 8 reps

Ring dip, 8 reps

Followed By:

Skill:
L-Sit,5 X 10 sec hold

Post time to comments.

The WOD - MON, 11OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk, 2X3 & 3X3 @ 75% & 80% 1RM

Followed By:

Strength:
Bench Press, 2X3 & 3X3 @ 75% & 80% 1RM

Followed By:

WOD:
"ANNIE" with a twist
50-40-30-20-10 rep rounds of:

Advanced

Double unders

AbMat Situps

Run 400M

Rx

Double unders

AbMat Situps

Run 200M

Intermediate

Double unders

AbMat Situps

Run 100M

Novice

Singles

AbMat Situps

Run 100M

Post load/time or rounds to comments.

REST DAY

SUN, 10OCT10

The WOD - SAT, 09OCT10

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump 20" box (Reps)

Push-press 75 pounds (Reps)

Row (Calories)



Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


Post score to comments.

The WOD - FRI, 08OCT10

Lex, Mike and Pogo after Mike's going away WOD "Bye Mike Die!" Good Luck to you Mike. Enjoy Corpus!

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3 X 5 @ 65-75-85% 1RM

Followed By:

Strength:
Deadlift, 3 X 5 @ 65-75-85% 1RM

Followed By:

WOD:
"Seven & Seven
7 rounds for time

Advanced

Medball Clean, 20/15#, 10 reps

Burpees, 10 reps

Rx

Medball Clean, 20/15#, 7 reps

Burpees, 7 reps

Intermediate

Medball Clean, 20/15#, 5 reps

Burpees, 5 reps

Novice

Medball Clean, 15/12#, 5 reps

Burpees, 5 reps


Post load/time or rounds to comments.

'LUMBERJACK 20'

For all of you that completed the 'Lumberjack 20'...Way to work hard!

The WOD - THUR, 07OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Sotts Squat 3X5 45/30# bar
Followed By:

WOD:
For time:
Advanced

Row, 30 calories

25 ring dips, 8 SDHP, 115/85#

20 ring dips, 12 SDHP, 115/85#

15 ring dips, 16 SDHP, 115/85#

10 ring dips, 20 SDHP, 115/85#

Row, 30 calories

Rx

Row, 20 calories

25 ring dips, 8 SDHP, 95/75#

20 ring dips, 12 SDHP, 95/75#

15 ring dips, 16 SDHP, 95/75#

10 ring dips, 20 SDHP, 95/75#

Row, 20 calories

Intermediate

Row, 15 calories

20 ring dips, 8 SDHP, 85/65#

15 ring dips, 12 SDHP, 85/65#

10 ring dips, 16 SDHP, 85/65#

5 ring dips, 20 SDHP, 85/65#

Row, 15 calories

Novice

Row, 12 calories

20 ring dips, 8 SDHP, 65/45#

15 ring dips, 12 SDHP, 65/45#

10 ring dips, 16 SDHP, 65/45#

5 ring dips, 20 SDHP, 65/45#

Row, 12 calories

Followed By:

Skill:
L-Pull up 3X5
Post time to comments.

The WOD - WED, 06OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X5 @ 65-75-85% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 65-75-85% 1RM

Followed By:

WOD:
AMRAPmin 10 min:
Advanced

Clean, 135/85#, 6 reps

Pull ups, 12 reps

Double unders, 24 reps

Rx

Clean, 125/65#, 6 reps

Pull ups, 12 reps

Double unders, 24 reps

Intermediate

Clean, 95/55#, 6 reps

Pull ups, 10 reps

Double unders, 20 reps

Novice

Clean, 75/45#, 4 reps

Pull ups, 8 reps

Jump rope, 20 reps

Post load/time or rounds to comments.

The WOD - TUES, 05OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle Up 3X3

Followed By:

WOD:
'Bossman'
21-18-15-12-9-6-3 Rep rounds for time:

Advanced

Box jump, 27" box

Ring Push up

Squats

GHD Sit ups

400 meter Run (Odd rep round)

800 meter Run (Even rep round)

Rx

Box jump, 24" box

Push up

Squats

GHD Sit ups

400 meter Run (Odd rep round)

800 meter Run (Even rep round)

Intermediate

Box jump, 20" box

Push up

Squats

AbMat Sit ups

400 meter Run

Novice

Box jump, 12" box

Push up

Squats

AbMat Sit ups

200 meter Run

Followed By:

Skill:
Shoot Through 3X5

Post time to comments.

GOALS

QUARTERLY GOALS

What do you want to accomplish this quarter....

Improve your Crossfit Total?

Get that Muscle Up?

10 unbroken Handstand Pushups?

500M row in 1:35 minutes?

Pick something(s) commit to them and WRITE them down on the board!
They aren't real till you write them down!!

The WOD - MON, 04OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65-75-85% 1RM

Followed By:

Strength:
Squat, 3X5 @ 65-75-85% 1RM

Followed By:

WOD:
'JACKIE'
For Time:

Rx

Row, 1K

Thrusters, 45/30#, 50 reps

Pull ups, 30 reps

Intermediate

Row, 750M

Thrusters, 30/15#, 40 reps

Pull ups, 20 reps


Post load/time or rounds to comments.

REST DAY

SUN, 03OCT10

The WOD - SAT, 02OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

WOD:
'Again Faster!'
AMRAP in 10 minutes of:

Rx

Front Squat, 125/85#, 10 reps

Box Jump, 30", 10 reps

Pull ups, 10 reps

Intermediate

Front Squat, 115/75#, 10 reps

Box Jump, 24", 10 reps

Pull ups, 10 reps

Novice

Front Squat, 95/55#, 10 reps

Box Jump, 10 reps

Pull ups, 10 reps

Post time to comments.