The WOD - TUES, 26APR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romanian deadlift, 3X5 185/115#

Followed By:

WOD:
3 rounds for time:
Buy-in: HSPU 10 reps

Advanced

KTE, 15 reps

SDHP, 115/85#, 15 reps

Box Jump, 24", 15 reps

Rx

KTE, 10 reps

SDHP, 95/65#, 10 reps

Box Jump, 20", 10 reps

Intermediate

KTE, 8 reps

SDHP, 95/65#, 8 reps

Box Jump, 20", 8 reps

Novice

KTE, 6 reps

SDHP, 95/65#, 6 reps

Box Jump, 20", 6 reps

Followed By:

Skill:
Paralette Handstands, 3X10 sec hold

Post time or rounds to comments.

The WOD - MON, 25APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

Followed By:

Strength:
Squat, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

Followed By:

WOD:
AMRAP 10 Min of:

Advanced

Ring Push ups, 15 reps

AbMat Sit up with PVC, 12 reps

Pull up, 10 reps

Rx

Ring Push ups, 10 reps

AbMat Sit up with PVC, 8 reps

Pull up, 6 reps

Intermediate

Ring Push ups, 8 reps

AbMat Sit up with PVC, 6 reps

Pull up, 5 reps

Novice

Ring Push ups, 5 reps

AbMat Sit up with PVC, 5 reps

Pull up, 5 reps

Post load/time or rounds to comments.

The WOD - FRI, 22APR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

The Jesus WOD or Golgotha

14 Rounds for time:

Deadlifts, 95/65#, 10reps

Squat cleans, 95/65#, 10reps

Push Press, 95/65#, 10reps

50 ft of Walking Lunges with barbell on back. Walk back to start
point. At no point does the barbell touch the ground until after rounds 3 7
and 9.

After Round Three Seven and Nine 7 Turkish Get Ups 1.5 Pood (seven is the
number of completion)

The WOD represents 14 stations of the Cross with the three time Jesus
fell to the ground.


Post time to comments.

The WOD - THUR, 21APR11

Warmup:

Deadlift

SDHP

Med Ball Clean

GHD Ext (Back/Hip)

Box Jump

Followed By:

WOD:
McGhee
AMRAP in 30Min of:

Advanced

Rx

275/195# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24" box

Intermediate

250/175# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 20" box

Novice

225/155# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 18" box

Post time or rounds to comments.

The WOD - WED, 20APR11

"BACK TO BASICS" WEEK



Warmup:
10 reps of each of the following:

Shoulder Press

Jump Rope

Push Press

Ring Dip

Push Jerk

Thruster

Followed By:

WOD:
FRAN
21-15- and 9 reps rounds, for time of:

Advanced*

Thrusters, 95/65#

Pull up
*With vest

Rx

Thrusters, 95/65#

Pull up

Intermediate

Thrusters, 75/55#

Banded Pull up

Intermediate

Thrusters, 55/35#

Jumping Pull up


Post time or rounds to comments.

The WOD - TUES, 19APR11

"BACK TO BASICS" WEEK



Warmup:
10 reps of each of the following:

Row, 500M

Back Squat

GHD Sit up

Front squat

Burpee

OHS

Followed By:

WOD:
JEREMY
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy's honor the following kid's workout will be
known from here on as "Jeremy."

21-15- and 9 reps rounds, for time of:

Advanced

Overhead squats, Bar

Burpees

Rx

Overhead squats, PVC

Burpees


Post time or rounds to comments.

The WOD - MON, 18APR11

"BACK TO BASICS" WEEK

Warmup:
10 reps of each of the following:

air squat

chest to deck push up

Pull up

AbMat situp

Followed By:

WOD:
CINDY
AMRAP in 20 min of:

Advanced*

Pull up, 5 reps

Push up, 10 reps

Air squat, 15 reps
*With Vest

Rx

Pull up, 5 reps

Push up, 10 reps

Air squat, 15 reps

Intermediate

Banded Pull up, 5 reps

Push up, 10 reps

Air squat, 15 reps

Novice

Jumping Pull up, 5 reps

Push up, 10 reps

Air squat, 15 reps


Post time or rounds to comments.

The WOD - WED 06APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk 3X5 @ 65% 1RM

Followed By:

Strength:
Bench Press 3X5 @ 65% 1RM

Followed By:
For Time:

WOD:
Advanced

OHS, 95/75#, 20reps

GHD situp, 5 reps

OHS, 95/75#, 15reps

GHD situp, 10 reps

OHS, 95/75#, 10reps

GHD situp, 15 reps

OHS, 95/75#, 5reps

GHD situp, 20 reps

Rx

OHS, 45/30#, 20reps

GHD situp, 5 reps

OHS, 45/30#, 15reps

GHD situp, 10 reps

OHS, 45/30#, 10reps

GHD situp, 15 reps

OHS, 45/30#, 5reps

GHD situp, 20 reps

Intermediate

OHS, PVC with 5# plate, 20reps

GHD situp, 5 reps

OHS, PVC with 5# plate, 15reps

GHD situp, 10 reps

OHS, PVC with 5# plate, 10reps

GHD situp, 15 reps

OHS, PVC with 5# plate, 5reps

GHD situp, 20 reps

Novice

OHS, PVC with 5# plate, 20reps

GHD situp, 5 reps

OHS, PVC with 5# plate, 15reps

GHD situp, 10 reps

OHS, PVC with 5# plate, 10reps

GHD situp, 15 reps

OHS, PVC with 5# plate, 5reps

GHD situp, 20 reps
Post load/time or rounds to comments.

The WOD - TUES, 05APR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Pistols, 3 X 5 per leg

Followed By:

WOD:
AMRAP in 15 min of:

Advanced

Box Jump, 24", 10reps

Sumo Deadlift High Pull, 115/95#, 8reps

Double Unders, 20reps

Rx

Box Jump, 24", 8reps

Sumo Deadlift High Pull, 95/75#, 8reps

Double Unders, 15reps

Intermediate

Box Jump, 20", 8reps

Sumo Deadlift High Pull, 75/55#, 8reps

Double Unders, 10reps

Novice

Box Jump, 18", 8reps

Sumo Deadlift High Pull, 55/35#, 8reps

Singles, 30reps


Post time or rounds to comments.

The WOD - MON, 04APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65% 1RM

Followed By:

Strength:
Squat, 3X5 @ 65% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rnds for time of:

Advanced

Pull-up

10M shuttle run*
Perform with a weighted vest

Rx

Pull-up

10M shuttle run

Intermediate

Pull-up, with bands

10M shuttle run

Novice

Jumping Pull-up

10M shuttle run


Post load/time or rounds to comments.