The Unknown & The Unknowable

Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know. - Greg Glassman

This week will be just that...

REST DAY

REST DAY - SUN, 27NOV11

The WOD - SAT, 26NOV11

• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
  

The WOD - FRI, 25NOV11

• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
  

The WOD - THUR, 24NOV11

HAPPY THANKSGIVING!!

• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
  

The WOD - WED, 23NOV11

• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
  

The WOD - TUES, 22NOV11

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:

TAKE-OFF

For time:
Advanced
• With Body Armor
  
  
  
  Rx
  
• 100x AbMat Sit-ups
  
• 90x WBS, 20/15#
  
• 80x Push-ups
  
• 70x Box jumps (20 inch)
  
• 60x Jumping Pull-ups
  
• 50x Lunges
  
• 40x Jumping Ring Dips
  
• 30x 4 count Flutter Kicks
  
• 20x Burpees
  
• Run 500m
  
  
  
  
  Intermediate
  
• 10 reps less at each station
  
  
  
  Novice
  
• 15 reps less at each station
  

Post time, rounds or load to comments

HOLIDAY SCHEDULE

A reminder to everyone. The schedule for the week of Thanksgiving is as followed:

• Monday, 21Nov11, Regular Hours
  
• Tuesday, 22Nov11, Regular Hours
  
• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
• Sunday, 27Nov11, CLOSED
  
  

The WOD - MON, 21NOV11

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...view the Warm-Up[wmv.]. 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 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
PUSH-PULL-RUN!
10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

Advanced
• Parallette HSPU
  
• SDHP w/ Bar 115/85#
  
• Sprint 100m between each set
  
  
  
  Rx
  
• HSPU
  
• SDHP w/ Bar 95/65#
  
• Sprint 100m between each set
  
  
  
  Intermediate
  
• Banded HSPU
  
• SDHP w/ Bar 75/55#
  
• Sprint 100m between each set
  
  
  
  Novice
  
• Elevated Push up
  
• SDHP w/ Bar 55/35#
  
• Sprint 100m between each set
  

Post time, rounds or load to comments

THANKSGIVING SCHEDULE!!!

Head's up everyone. The schedule for the week of Thanksgiving is as followed:

• Monday, 21Nov11, Regular Hours
  
• Tuesday, 22Nov11, Regular Hours
  
• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
• Sunday, 27Nov11, CLOSED
  
  

The WOD - FRI, 18NOV11

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 3X5 @ 75-80-85% 1RM Followed By: Strength: Bench Press, 3X5 @ 75-80-85% 1RM Followed By: STROKE MAN! 4 rounds for time:

BUY-IN - 30 Double Unders

Advanced
• Row 750m
  
• 10x per arm DB power snatch (40/30#)
  
  
  
  Rx
  
• Row 500m
  
• 8x per arm DB power snatch (40/30#)
  
  
  
  Intermediate
  
• Row 400m
  
• 6x per arm DB power snatch (30/20#)
  
  
  
  Novice
  
• Row 400m
  
• 5x per arm DB power snatch (20/15#)
  
  
  

Post load/time or rounds to comments.

The WOD - THUR, 17NOV11

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:

The Cramp

4 rounds for time:
Advanced
• 5x Muscle-ups
  
• 15x Deadlift (250/175#)
  
• 20x GHD sit-ups
  
• Run 100M Rnd#1- 200M Rnd#2 -400M Rnd #3 - 500M Rnd#4
  
  
  
  Rx
  
• 3x Muscle-ups
  
• 8x Deadlift (250/175#)
  
• 15x GHD sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Intermediate
  
• 3x Jumping Muscle-ups
  
• 8x Deadlift (225/155#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Novice
  
• 3x Muscle-ups Transition
  
• 8x Deadlift (185/115#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  

Post time, rounds or load to comments

The WOD - WED, 16NOV11

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...view the Warm-Up[wmv.]. 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
  

Hang Power Clean 1X5 @ 75% Power Clean 1X5 @ 80% Clean 1X5 @ 85% 1RM
Followed by:

Strength:
Deadlift 75-80-85% 1RM
Followed by:

WOD:
Hangin' On
AMRAP in 12 minutes of:
Advanced

10x Box step (5 per foot) w/ Bar, 24", 45/30#

10x Knees to elbows

8x Burpees



Rx

10x Box step (5 per foot) w/ Bar, 20", 45/30#

8x Knees to elbows

5x Burpees



Intermediate

8x Box step (4 per foot) w/ Bar, 20", 45/30#

6x Knees to elbows

5x Burpees



Novice

8x Box step (4 per foot) w/ Bar, 12", (30/15#)

6x leg lifts

5x Burpees


Post time, rounds or load to comments

The WOD - TUES, 15NOV11

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:

Theresa

For Time:
Advanced*
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  *With body armor
  
  
  
  Rx
  
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Intermediate
  
• Run 1K
  
• Run 1K stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Novice
  
• Run 500 M
  
• Run 500 M stopping every corner of the block for 10x push-ups & 10X squats
  
  
  

Post time, rounds or load to comments

The WOD - MON, 14NOV11

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...view the Warm-Up[wmv.]. 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
  

Hang Power Snatch 1X5 @ 75% Power Snatch 1X5 @ 80% Snatch 1X5 @ 85% 1RM
Followed By:

Strength:
Front Squat, 3X5 @ 75-80-85% 1RM
Followed by: WOD: CLOWN PUNCH As many rounds as you can do in 12 min. of :

Advanced
• 4 Thrusters (95#/65#)
• 6 chest to bar pull ups
• 8 box jumps (24")
  
  
  
  Rx
  
• 4 Thrusters (65#/45#)



• 6 Pull ups



• 8 box jumps (20")
  
  
  
  Intermediate
  
• 4 Thrusters (55#/35#)



• 6 Banded Pull ups



• 8 box jumps (20")
  
  
  
  Novice
  
• 4 Thrusters (55#/35#)



• 6 Jumping Pull ups



• 8 box jumps (18")
  
  
  

Post time, rounds or load to comments

CHALLENGE WOD

CHALLENGE WOD!!!- 14-19NOV

'THE COACH'

3 rounds for time:

BUY-IN:3X TGU per hand (1.5/1 pood)

• Run 400m
  
• 40x Walking lunge steps per leg
  
• 30x AbMat Sit ups
  
• 20x C2D Push ups
  
• 10x KB Burpees (1.5/1 pood)
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 13NOV11

The WOD - SAT, 12NOV11

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:

"Body On Drugs"

2 rounds for time:
Rx
• Thrusters, 95/65#, 21 reps
  
• Pull ups, 21 reps
  
• Cleans, 95/65#, 15 reps
  
• Ring dips, 15 reps
  
• Deadlift, 225/155#, 9 reps
  
• HSPU, 9 reps
  
  

Post time, rounds or load to comments

The WOD - FRI, 11NOV11

< 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...view the Warm-Up[wmv.]. 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
  

Shoulder Press,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Deadlift, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Drivin' & Cryin'
5 rounds for time:

Advanced
• 20x GHD Sit-ups
  
• 5x Push jerk (155/115#)
  
  
  
  Rx
  
• 20x GHD Sit-ups
  
• 5x Push jerk (135/95#)
  
  
  
  Intermediate
  
• 20x AbMat Sit-ups
  
• 5x Push jerk (115/75#)
  
  
  
  Novice
  
• 20x GHD Sit-ups
  
• 5x Push jerk (135/95#)
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 10NOV11

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:

Angst

2 rounds for time:
Advanced
• 30x Back squat (155#/105#)
  
• 20x Ring Dips
  
• 5 X per hand TGU (1.5/1 pood)
  
• Row 1500m
  
  
  
  Rx
  
• 30x Back squat (135#/85#)
  
• 20x Ring Dips
  
• 3 X per hand TGU (1.5/1 pood)
  
• Row 1000m
  
  
  
  Intermediate
  
• 30x Back squat (115#/65#)
  
• 20x Banded Ring Dips
  
• 3 X per hand TGU (1 pood/12kg)
  
• Row 1000m
  
  
  
  Novice
  
• 20x Back squat (115#/65#)
  
• 15x Jumping Ring Dips
  
• 2 X per hand TGU (1 pood/12kg)
  
• Row 750m
  
  
  

Post time, rounds or load to comments

The WOD - WED, 09NOV11

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...view the Warm-Up[wmv.]. 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,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Squat, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Fran's ANGRY Sister
21-15-9 rep rounds for time :

Advanced
• KB thrusters 1.5/1 pood
  
• Ring pull-ups
  
  
  
  Rx
  
• KB thrusters 1pood/12kg
  
• Ring pull-ups
  
  
  
  Intermediate
  
• KB thrusters 12kg/20#
  
• Jumping Ring pull-ups
  
  
  
  Novice
  
• KB thrusters 12kg/20#
  
• Ring Rows
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 08NOV11

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:

Meritorious

For Time:
Advanced
• 30x Handstand push-ups
  
• 40x Pull-ups
  
• 50x Sumo deadlift high pulls(75/55#)
  
• 60x AbMat Sit-ups
  
• 70x Burpees
  
  
  
  Rx
  
• 20x Handstand push-ups
  
• 30x Pull-ups
  
• 40x Sumo deadlift high pulls(75/55#)
  
• 50x AbMat Sit-ups
  
• 60x Burpees
  
  
  
  Intermediate
  
• 10x Handstand push-ups
  
• 20x Pull-ups
  
• 30x Sumo deadlift high pulls(65/45#)
  
• 40x Sit-ups
  
• 50x Burpees
  
  
  
  Novice
  
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 20x Sumo deadlift high pulls(65/45#)
  
• 30x Sit-ups
  
• 40x Burpees
  
  
  

Post time, rounds or load to comments

The WOD - MON, 07NOV11

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: Strength: Deadlift, 3X5 @ 70-75-80% 1RM Followed by: WOD: LEVITRA 5 rounds for time :

Advanced
• 5x Snatch grip deadlift (115#/85#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Rx
  
• 5x Snatch grip deadlift (95#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Intermediate
  
• 5x Snatch grip deadlift (75#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Novice
  
• 5x Snatch grip deadlift (55#/35#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 7-12NOV

'THE TYRANT!'

10 rounds:
Keep KB off ground, WOD is over when it hits the floor.

• 20x KB swings (1pood/12kg)
  
• 15x KB snatch
  
• 10x 1-arm KB press(5 per arm)
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 06NOV11

The WOD - SAT, 05NOV11

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:

8 rounds for Time:
Rx
• 3x Hang power cleans (155#)
  
• 6x Jump touches (24 inch height)
  
• Sprint 25 yards
  
  
  
  

Post time, rounds or load to comments

The WOD - FRI, 04NOV11

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...view the Warm-Up[wmv.]. 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,1X3 @ 70% 1RM, Clean,2X3 @ 75% 1RM, Clean, 2X3 @ 80% 1RM Followed by: Strength: Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: Ace Up 10 rounds for time: Advanced

10x C2B Pull-ups

10x Squat

10x Ring push-up

10x GHD Sit-up

10x Burpees



Rx

10x Pull-ups

10x Squat

10x Push-up

10x AbMat Sit-up

10x Burpees



Intermediate

8x Banded Pull-ups

8x Squat

8x Push-up

8x AbMat Sit-up

8x Burpees



Novice

6x Banded/Jumping Pull-ups

6x Squat

6x Push-up

6x AbMat Sit-up

6x Burpees



Post time, rounds or load to comments

The WOD - THUR, 03NOV11

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:

For Time:
Advanced
• 10x Muscle-ups
  
• 20x KB swings (2/1.5 pood)
  
• Row 30 calories
  
• 40x Push press(85#/65#)
  
• Run 400m
  
• 40x SDHP(85#/65#)
  
• Row 30 calories
  
• 20x KB swings (2/1.5 pood)
  
• 10x Muscle-ups
  
  
  
  Rx
  
• 10x Muscle-ups
  
• 20x KB swings (1.5/1 pood)
  
• Row 30 calories
  
• 40x Push press(75#/55#)
  
• Run 400m
  
• 40x SDHP(75#/55#)
  
• Row 30 calories
  
• 20x KB swings (1.5/1 pood)
  
• 10x Muscle-ups
  
  
  
  Intermediate
  
• 10x Jumping Muscle-ups
  
• 20x KB swings (1 pood/12kg)
  
• Row 30 calories
  
• 40x Push press(65#/45#)
  
• Run 400m
  
• 40x SDHP(65#/45#)
  
• Row 30 calories
  
• 20x KB swings (1 pood/12kg)
  
• 10x Jumping Muscle-ups
  
  
  
  Novice
  
• 10x Muscle-up Transition
  
• 20x KB swings (12kg/20#)
  
• Row 30 calories
  
• 40x Push press(45#/30#)
  
• Run 400m
  
• 40x SDHP(45#/30#)
  
• Row 30 calories
  
• 20x KB swings (12kg/20#)
  
• 10x Muscle-up Transition
  
  
  

Post time, rounds or load to comments

The WOD - WED, 02NOV11

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...view the Warm-Up[wmv.]. 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,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Front Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
KENNETH
Max rounds, no time limit..On the minute every minute perform:
Rx

1x KB snatch (36#/24#) per hand first minute, then rest

2x KB snatch second minute, then rest

3x KB snatch third minute... and so on
Continue until you cannot perform the requisite # of KB snatch within the minute



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