The WOD - SAT, 01OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
WOD:
3 Rounds for time:

• 1 round of 'Cindy"
  
• 800M run
  

Post time or rounds to comments.

The WOD - FRI, 30SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: 'Crossfit Total 2'

• Bench Press, 3 X 1 rep
  
• Snatch, 3 X 1 rep
  
• Clean & Jerk, 3 X 1 rep
  

Post Total to comments

The WOD - THUR, 29SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: AMRAP 2 X 5min intervals with a 1 min rest between:

ADVANCED
• Dead lift 3 reps, 275/205#
  
• Push press 5 reps, 115/95#
  RX
  
• Dead lift 3 reps, 250/185#
  
• Push press 5 reps, 95/75#
  INTERMEDIATE
  
• Dead lift 3 reps, 225/155#
  
• Push press 5 reps, 75/65#
  NOVICE
  
• Dead lift 3 reps, 185/135#
  
• Push press 5 reps, 65/55#
  
  

---

CROSSFIT TOTAL1 & 2!

Be ready to test yourself and see where you are at on TUESDAY and FRIDAY! Post load/time or rounds to comments.

The WOD - WED, 28SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
WOD:

Skills Day
Work your weakness with a coach
• HSPU Q's
  
• MU Q's
  
• Pistol Q's
  
• OLY Tech with light weight
  
  
  OR
  
  
  Nail a PR
  
  
• 500M Row
  
• Max Pull ups
  
  

---

CROSSFIT TOTAL 2!

Be ready to test yourself and see where you are at on FRIDAY! Post load/time or rounds to comments.

The WOD - TUES, 27SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

'Crossfit Total'

Back squat, 3 X 1 rep

Shoulder Press, 3 X 1 rep

Deadlift, 3 X 1 rep

Post Total to comments

---

CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

The WOD - MON, 26SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD: Tabata This
• Air squats
  
• strict pulls ups
  
• GHD/Abmat sit ups
  
• row cals
  
  

---

CROSSFIT TOTAL1 & 2!

Be ready to test yourself and see where you are at on TUESDAY and FRIDAY!

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 24Sept11

The WOD - SAT, 24SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD: 10-9-8-7-6-5-4-3-2-1 Rep rounds of:
Advanced
• Kettlebell Burpee, Pink/Brwn
  
• MedBall Clean, 20/15#
  
  Rx
  
• Kettlebell Burpee, Brwn/Green
  
• MedBall Clean, 20/15#
  
  Intermediate
  
• Kettlebell Burpee, Green/Red
  
• MedBall Clean, 20/15#
  
  Novice
  
• Kettlebell Burpee, Red/20#
  
• MedBall Clean, 15/12#
  
  

Post load/time or rounds to comments.

The WOD - FRI, 23SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

WOD: 4 rounds for time of: Advanced
• C2B Pull ups, 15 reps
  
• Bear Crawl, 3 laps around gym
  
• Double Unders, 25 reps
  
  Rx
  
• Pull ups, 15 reps
  
• Bear Crawl, 2 laps around gym
  
• Double Unders, 25 reps
  
  
  Intermediate
  
• Banded Pull ups, 10 reps
  
• Bear Crawl, 2 laps around gym
  
• Double Unders, 20 reps
  
  Novice
  
• Jumping Pull ups, 10 reps
  
• Bear Crawl, 1 laps around gym
  
• Singles, 40 reps
  
  

Post load/time or rounds to comments.

The WOD - THUR, 22SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
Skill:
Muscle Up, 5 reps Followed By:
WOD: Tabata This!

Advanced
• Burpee
  
• Deadlift, 225/155#
  
• GHD Sit ups
  
  Rx
  
• Burpee
  
• Deadlift, 185/125#
  
• AbMat Sit ups
  
  Intermediate
  
• Burpee
  
• Deadlift, 155/100#
  
• AbMat Sit ups
  
  Novice
  
• Burpee
  
• Deadlift, 135/80#
  
• AbMat Sit ups
  
  

Followed By:
Skill:
L-Sit, 10 X 15sec hold
Post time or rounds to comments.

The WOD - WED, 21SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:
Strength:
Overheadsquat, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:

WOD: 1-2-3-4-5-6-7-8-9-10 rep rounds of: Advanced
• Hang Squat Clean, 115 / 85#
  
• Ring Dips
  
  Rx
  
• Hang Squat Clean, 95 / 65#
  
• Ring Dips
  
  Intermediate
  
• Hang Squat Clean, 75 / 55#
  
• Banded Ring Dips
  
  Novice
  
• Hang Squat Clean, 55 / 35#
  
• Jumping Ring Dips
  
  

Post load/time or rounds to comments.

The WOD - TUES, 20SEPT11

Warmup:

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal . 2-3 rounds of 10-15 reps of:
• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
Skill:
Turkish Get Ups, 3X3 per hand

Followed By:
WOD:
21,15, and 9 rep. rounds for time of:

Advanced
• KTE's
  
• Thrusters, 115/75 #
  
• Row/Run, 500M per round
  
  Rx
  
• KTE's
  
• Thrusters, 95/65 #
  
• Row/Run, 500M per round
  
  Intermediate
  
• KTE's
  
• Thrusters, 75/45 #
  
• Row/Run, 400M per round
  
  Novice
  
• KTE's
  
• Thrusters, 55/30 #
  
• Row/Run, 200M per round
  

Followed By:
Skill:
Rope Climbs, 3 ascents
Post time or rounds to comments.

The WOD - MON, 19SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
• Squat or Overhead Squat
• AbMat or GHD Sit-up
• Back-extension
• Pull-up
• Dip

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
• Elbows high and outside
• Muscle snatch
• Snatch land
• Snatch drop
• Hang power snatch

Snatch, 2-2-1-1-1 @ 90-90-95-95-95% 1RM

Followed By:

Strength:
Bench Press, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:

WOD:
'FINAL ASCENT'
5 - 10 - 15 Rep rounds for time:

Advanced*
• Back Squat, 225/155#
• Box Jump, 24"
• Run, 200M per round
  *Vest
  Rx
• Back Squat, 225/155#
• Box Jump, 24"
• Run, 200M per round
  Intermediate
• Back Squat, 185/135#
• Box Jump, 20"
• Run, 200M per round
  Novice
• Back Squat, 225/155#
• Box Jump, 18"
• Run, 200M per round
  

Post load/time or rounds to comments.

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Intro to the Low Bar Back Squat, Mark Rippetoe ...[wmv] [mov]

REST DAY - SUN, 18Sept11

The WOD - FRI, 16SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X3 @ 90% 1RM

Followed By:

Strength:
Front Squat, 3X3 @ 90% 1RM

Followed By:

WOD:
12-9-6-9-12 Rep Rounds of:

Advanced

Shoulder Press, 115/85#

Sumo Dead Lift High Pull, 115/85#

Burpee KBS, 2/1.5 pood

Rx

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 95/65#

Burpee KBS, 1.5/1 pood

Intermediate

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 75/55#

Burpee KBS, 1pood/12kg

Novice

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 65/45#

Burpee KBS, 12kg/20#Post load/time or rounds to comments.

GYM CLOSED SATURDAY 17SEPT11!!!

Head's up everyone. The gym will be CLOSED
after the 7-8PM class on FRI 16SEPT and will be re-open MON 19SEPT.

We WILL NOT have an OPEN HOUSE SAT 17SEPT. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - THUR, 15SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
High Hang Clean Pulls 3X5 @ 175-150-100% 1RM
1X5 Hang Clean 75% 1RM

WOD:
6 rounds for time:

Advanced*

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps
*With a Vest

Rx

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps

Intermediate

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps

Novice

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps


Followed By:

Skill:
MUT 10 reps


Post time or rounds to comments.

The WOD - WED, 14SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean , 3X3 @ 90% 1RM

Followed By:

Strength:
Deadlift, 3X3 @ 90% 1RM

Followed By:

WOD:
AMRAP in 20 min. of:

Advanced*

Box Jump, 24", 5 reps

Push Press,85/65#, 10 reps

Squats, 15 reps
*With a Vest

Rx

Box Jump, 24", 5 reps

Push Press,75/55#, 10 reps

Squats, 15 reps

Intermediate

Box Jump, 20", 5 reps

Push Press,65/45# 10 reps

Squats, 15 reps

Novice

Box Jump, 20" or less, 5 reps

Push Press,55/35# 10 reps

Squats, 15 reps

Post load/time or rounds to comments.

The WOD - TUES, 13SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
High Hang Snatch Pulls 3X5 @ 175-150-100% 1RM
1X5 Hang Snatch 75% 1RM

Followed By:

WOD:

4 rounds for time:

Advanced

Run, 400M

Ring Push ups, 25 reps

KBS, 2/1.5 pood, 15 reps

Rx

Run, 400M

Ring Push ups, 20 reps

KBS, 1.5 / 1 pood, 15 reps

Intermediate

Run, 400M

Ring Push ups, 15 reps

KBS, 1 pood/12kg, 10 reps

Novice

Run, 200M

Ring Push ups, 10 reps

KBS, 1 pood/12kg, 8 reps

Followed By:

Skill:

Pistols 5 per leg per minute for 5 minutes

Post time or rounds to comments.

The WOD - MON, 12SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 3X3 @ 90% 1RM

Followed By:

Strength:
Back Squat, 3X3 @ 90% 1RM

Followed By:

WOD:
10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Advanced

Dumbbell hang squat cleans, 40 /30 #

AbMat Sit ups

C2BPull ups

Rx

Dumbbell hang squat cleans, 30 /20 #

AbMat Sit ups

Pull ups

Intermediate

Dumbbell hang squat cleans, 20 /10 #

AbMat Sit ups

Pull ups, Bands

Novice

Dumbbell hang squat cleans, 20 /10 #

AbMat Sit ups

Pull ups, Jumping
Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 11Sept11

Ali pays the price for coming to class late...Shake Weight for time!

The WOD - SAT, 10SEPT11

In recognition of the Anniversary of Sept 11, 2001 let us remember and honor those who made the ultimate sacrifice.

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

The WOD - FRI, 09SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 3-2-2-1-1-1 @ 80-90-95% 1RM

Followed By:

Strength:

Overhead Squat, 3-2-2-1-1-1 @ 80-90-95% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Chest to bar pull ups, 10 reps

Run, 400M

Manmaker push ups, 40/30#, 8 reps

Rx

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 30/20#, 5 reps

Intermediate

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 20/10#, 5 reps

Novice

Pull ups, 8 reps

Run, 400M

Push ups, 10 reps

Post load/time or rounds to comments.

The WOD - THUR, 08SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Turkish Get up 3X3 per hand

WOD:

KB Avalanche
Every minute on the minute perform a KB swing. Minute 1=1 swing / minute 10=10 swings. Continue till the required # of reps cannot be performed in the minute.

Advanced

Kettlebell Swing, 2/1.5 Pood

Rx

Kettlebell Swing, 1.5/1 Pood

Intermediate

Kettlebell Swing, 1 Pood

Novice

Kettlebell Swing, 12KG

Followed By:

Skill:

KB Snatch 3X3 per hand

Post time or rounds to comments.

The WOD - WED, 07SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Jerk, 3-2-2-1-1-1 @ 80-85-85-90-90-90 %1RM

Followed By:

Strength:
Front Squat, 3-2-2-1-1-1 @ 80-85-85-90-90-90 %1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Push jerks, 115#/80#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 115#/80#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Rx

Push jerks, 95#/65#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 95#/65#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Intermediate

Push jerks, 75#/45#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 75#/45#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Novice

Push jerks, 55#/35#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 55#/35#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Post load/time or rounds to comments.

---

I am officially in the "I want to Lift Like A Girl Some Day" club.

The WOD - TUES, 6SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
L-Sit 3X10 sec hold
WOD:
DIANE
21-15-9 rep rounds for time:

Advanced*

Deadlift, 250/175#

Handstand Push up
*Body Armor

Rx

Deadlift, 225/155#

Handstand Push up

Intermediate

Deadlift, 185/120#

Handstand Push up, Bands/Pads

Novice

Deadlift, 155/95#

Handstand Push up

Followed By:

Skill:
Hollow Rock 3 X 10 sec

Post time or rounds to comments.

The WOD - MON, 05SEP11

WE ARE OPEN TODAY...JOIN US FOR THE LABOR DAY WOD!

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3-2-2-1-1-1 @ 80-85-85-90-90-90% 1RM

Followed By:

Strength:

Squat, 3-2-2-1-1-1 @ 80-85-85-90-90-90% 1RM

Followed By:

WOD:
"For The Love Of It!

BUY-INBurpees, 20reps

KBS, 1.5/1 pood, 25reps

Box Jump, 24", 25reps

Overhead Squat, 95/65#, 25reps

AbMat Situp, 25reps

Pull Up, 25reps

Walking Lunge, 25steps per leg

Double Under, 25reps

CASH-OUTBurpees, 20reps

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 04Sept11

The WOD - SAT, 03SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

WOD:
15 min AMRAP:
BUY-INHSPU, 15 reps

Advanced

5 Front Squats @ 185/135#

10 Burpees

15 Deadlifts @ 225/155#

Rx

5 Front Squats @ 155/105#

10 Burpees

15 Deadlifts @ 185/135#

Intermediate

5 Front Squats @ 135/95#

10 Burpees

15 Deadlifts @ 155/105#

Novice

5 Front Squats @ 95/65#

10 Burpees

15 Deadlifts @ 135/95#

CASH-OUTDouble Unders, 25 reps

Post time or rounds to comments.

The WOD - FRI, 02SEP11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Jerk,2X3@75%, 1X3@85%, 1X2@90% 1RM


Followed By:

Strength:
Deadlift,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
1-2-3-4-5-6-7-8-9-10 Rep rounds for time:

Advanced*

KBS 2/1.5 pood

Chest 2 Bar Pull-ups

Standing Broad Jumps, 10m
*Vest

Rx

KBS 1.5/1 pood

Chest 2 Bar Pull-ups

Standing Broad Jumps, 10m

Intermediate

KBS 1 pood/12kg

Pull-ups

Standing Broad Jumps, 10m

Novice

KBS 1 pood/12kg

Pull-ups (Banded/Jumping)

Standing Broad Jumps, 5m

Post load/time or rounds to comments.