The WOD - FRI, 30DEC11

NEW YEAR's SCHEDULE!!

• FRI,30DEC, 6-12:30PM
  
• SAT,31DEC,9-11AM...
  
• SUN,1JAN,CLOSED
  
• MON,2JAN,CLOSED
  
• TUES,3JAN,REGULAR HOURS
  

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 & Jerk 1X3@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM Followed By: Strength: Deadlift 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: For Time:

Advanced*
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  *VEST
  
  
  
  Rx
  
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  
  
  
  Intermediate
  
• Run 750m
  
• 25x Assisted Handstand push-ups
  
• Row 750m
  
  
  
  Novice
  
• Run 750m
  
• 20x Assisted Handstand push-ups
  
• Row 750m
  

Post time, rounds or load to comments

The WOD - THUR, 29DEC11

NEW YEAR's SCHEDULE!!

• TUES 27DEC - THUR 28DEC,REGULAR HOURS
  
• FRI,30DEC,6-12:30PM
  
• SAT,31DEC,9-11AM...
  
• SUN,1JAN,CLOSED
  
• MON,2JAN,CLOSED
  
• TUES,3JAN,REGULAR HOURS
  

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: KETTLE-HELL, Part 2 For Time...Repeat the following sequence for 400m:

For Time: Advanced*- 2/1.5 pood
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Rx - 1.5/1 pood
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Intermediate- 1 pood/12kg
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Novice- 12kg/20#
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  

Post time, rounds or load to comments

The WOD - WED, 28DEC11

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@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM
Followed By:

Strength:
Bench Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
RUN n' GUN
4 Rounds For Time OR 12 Min DNF Cap:

Advanced Rx
• 10x Pistols, left leg
  
• 10x Shoulder Press, 95/45#
  
• Run 400m
  
• 10x Shoulder Press, 95/45#
  
• 10x Pistols, right leg
  
  
  
  Rx
  
• 10x Pistols, left leg
  
• 10x Shoulder Press, 85/45#
  
• Run 200m
  
• 10x Shoulder Press, 85/45#
  
• 10x Pistols, right leg
  
  
  
  Intermediate
  
• 10x Assisted Pistols, left leg
  
• 10x Shoulder Press, 75/45#
  
• Run 200m
  
• 10x Shoulder Press, 75/45#
  
• 10x Assisted Pistols, right leg
  
  
  
  Novice
  
• 8x Assisted Pistols, left leg
  
• 8x Shoulder Press, 65/45#
  
• Run 200m
  
• 8x Shoulder Press, 65/45#
  
• 8x Assisted Pistols, right leg
  

Post time, rounds or load to comments

The WOD - TUES, 27DEC11

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:

BOTTOM's UP!!

For Time:
Advanced*
• 21x Deadlift (155#/115#)
  
• 21x Pull-ups
  
• Row 1K
  
• 15x Power clean(155#/115#)
  
• 15x Pull-ups
  
• Row 750m
  
• 9x Push press(155#/115#)
  
• 9x Pull-ups
  
• Row 500m
  
  
  
  Rx
  
• 21x Deadlift (135#/95#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(135#/95#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(135#/95#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Intermediate
  
• 21x Deadlift (115/75#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(115/75#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(115/75#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Novice
  
• 21x Deadlift (95/65#)
  
• 21x Pull-ups
  
• Row 500m
  
• 15x Power clean (95/65#)
  
• 15x Pull-ups
  
• Row 250m
  
• 9x Push press(95/65#)
  
• 9x Pull-ups
  
• Row 150m
  
  
  
  

Post time, rounds or load to comments

GYM CLOSED!!

Head's up everyone. In accordance with our Christmas hours, the gym will be CLOSED
after TODAY and will be re-open TUES 27DEC11.

We WILL NOT have an OPEN HOUSE SAT 31DEC11. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

REST DAY

SUN, 25DEC11

MERRY CHRISTMAS!!

NEW YEAR's SCHEDULE!!

TUES 27DEC - THUR 28DEC,REGULAR HOURS

FRI,30DEC,6-12:30PM

SAT,31DEC,9-11AM...

SUN,1JAN,CLOSED

MON,2JAN,CLOSED

TUES,3JAN,REGULAR HOURS

The WOD - FRI, 23DEC11

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: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Friday. Post load/time or rounds to comments.

OR

FIGHT GONE BAD! Five stations, one minute per station, as many reps as possible per station. Repeat for three rounds, resting for one minute between rounds.

• WBS, 20/15#
  
• Sumo Deadlift High-Pull, 75/55#
  
• Box Jump, 20" box
  
• Push-press, 75/55#
  
• Row
  
  The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
  

The WOD - WED, 21DEC11

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: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Friday. Post load/time or rounds to comments.

OR

AMRAP in 8 Minutes

• Run 200M
  
• KBS, 1.5/1 pood 5 reps
  
• Back Squat, 135/95#, 10 reps
  

REST 4 Minutes AMRAP in 8 Minutes

• Pull ups, 15 reps
  
• Forward Rolls, 5 reps
  
• Push Ups, 15 reps
  

The WOD - MON, 19DEC11

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: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Wednesday and Friday. Post load/time or rounds to comments.

REST DAY

SUN, 18DEC11

CHRISTMAS HOURS!!

FRI,23DEC,REGULAR HOURS

SAT,24DEC,9-11AM...

SUN,25DEC,CLOSED

MON,26DEC,CLOSED

TUES,27DEC,REGULAR HOURS

The WOD - SAT, 17DEC11

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: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Saturday. Post load/time or rounds to comments.

The WOD - FRI, 15DEC11

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 Pulls 3X3@125% 1RM Followed By: Strength: Front Squat 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: FINAL ASCENT! 5 Rounds For Time:

Advanced* Rx
• 5 x Deadlift (325/225#)
  
• 10 x Box Jump 30"
  
• Run 200M
  
  
  
  Rx
  
• 5 x Deadlift (295/215#)
  
• 10 x Box Jump 24"
  
• Run 200M
  
  
  
  Intermediate
  
• 5 x Deadlift (275/195#)
  
• 10 x Box Jump 20"
  
• Run 200M
  
  
  
  Novice
  
• 5 x Deadlift (250/165#)
  
• 10 x Box Jump 18"
  
• Run 200M
  

Post time, rounds or load to comments

The WOD - THUR, 15DEC11

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:

TARANTULA!!

8 Rounds For Time:
Advanced*
• 8x Thrusters, 95/65#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Rx
  
• 8x Thrusters, 75/55#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Intermediate
  
• 8x Thrusters, 65/45#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Novice
  
• 6x Thrusters, 55/35#
  
• 6x Burpee Jumping Pull ups
  
• 6x Reverse lunge per foot
  
  
  
  

Post time, rounds or load to comments

The WOD - WED, 14DEC11

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 1X3@80 1RM - Power Clean 1X3@85 1RM - Clean 2X3@90 1RM
Followed By:

Strength:
Bench Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
KETTLE HELL!
AMRAP 12Min:

Advanced* 2/1.5 pood
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Rx
  1.5/1 pood
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Intermediate
  1 pood/12kg
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Novice
  12kg/20#
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  

Post time, rounds or load to comments

The WOD - TUES, 13DEC11

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:

BOTTOM's UP!!

10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
BUY-IN- 25 Double Unders
Advanced*
• Med Ball Clean
  
• Wall Climbs
  
• Run 200M
  *Vest
  
  
  
  Rx
  
• Med Ball Clean
  
• Wall Climbs
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Wall Climbs w/ bands
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Elevated Push up
  
• Run 50M
  
  
  
  

Post time, rounds or load to comments

The WOD - MON, 12DEC11

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 1X3@80 1RM - Power Snatch 1X3@85 1RM - Snatch 2X3@90 1RM
Followed By:

Strength:
Shoulder Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
BREEEZY!
21-15-9 Rep Rnds For Time:

Advanced*
• C2B Pull-ups
  
• Ring Push-ups
  
• GHD Sit-ups
  
• Pistols
  *Vest
  
  
  
  Rx
  
• Pull-ups
  
• Ring Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Intermediate
  
• Banded Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Novice
  
• Jumping Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Squats
  
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 11DEC11

The WOD - FRI, 09DEC11

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 Pulls 3X3 @ 1X3@125-1X3@100-1X3@75% 1RM Jerks 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed By:

Strength:
Front Squat 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed by:

WOD:
HAUL ASH!
5 rounds for time:
*Set up 3 cones 20m apart, start the shuttle run at center cone

Advanced*
• SDHP, 6rep, 115/85#
  
• 25-50-25m shuttle run*
  
• parallette HSPU, 6rep
  
  
  
  Rx
  
• SDHP, 6rep, 95/65#
  
• 25-50-25m shuttle run*
  
• HSPU, 6rep
  
  
  
  Intermediate
  
• SDHP, 6rep, 75/55#
  
• 25-50-25m shuttle run*
  
• Pad/Band HSPU, 6rep
  
  
  
  Novice
  
• SDHP, 6rep, 65/45#
  
• 25-50-25m shuttle run*
  
• Band/Box HSPU, 6rep
  

Post time, rounds or load to comments

The WOD - THUR, 08DEC11

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: Fuzzy 50!!

1 round, 50x reps each for time:
• Pull-ups
  
• Burpees
  
• AbMat Sit-ups
  
• Box jumps, 20"
  
• Push-ups
  
• Walking lunge steps
  
• Knees to elbows
  
• Double unders
  
• Dips
  
• Squats
  
  
  

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The WOD - WED, 07DEC11

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 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

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

WOD:
FRENDO! 12 min to complete 10 reps of the following sequence:
*A complete rep is the sequence performed utilizing both the left & right hand

Advanced* *1.5/1 pood
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Rx
  *1pood/12kg
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Intermediate
  *12kg/20#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Novice
  *20/15#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  

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The WOD - TUES, 06DEC11

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: SHOOT THROUGH

3x 10



Followed By:



WOD:



Push It!!

10 Rounds For time:
Advanced
• 4x Jerk (BW)
  
• 8x Ring dips
  
• 12x Burpees
  
  
  
  Rx
  
• 3x Jerk (3/4 bw)
  
• 6x Ring dips
  
• 9x Burpees
  
  
  
  Intermediate
  
• 3x Jerk (1/2 bw)
  
• 6x Banded Ring dips
  
• 9x Burpees
  
  
  
  Novice
  
• 3x Jerk (1/4 bw)
  
• 6x Jumping Ring dips
  
• 9x Burpees
  

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The WOD - MON, 5DEC11

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:
4 Rounds For Time:

Advanced*
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  *With Vest
  Rx
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Intermediate
• Round #1
  
  • Jumping Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Jumping Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Jumping Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Jumping Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Novice
• Round #1
  
  • Muscle-up Transition 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-up Transition 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-up Transition 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-up Transition 8 reps
    
  • Row/Run 200m
    
  
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