The WOD - MON, 10OCT11

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, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:
Strength:
Front Squat, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:

WOD: AMRAP for 20Min:
Advanced
• Ring Dip, 8 reps
  
• KBS, 2/1.5 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Rx
  
• Ring Dip, 8 reps
  
• KBS, 1.5/1 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Intermediate
  
• Ring Dip, 5 reps
  
• KBS, 1 pood/12kg, 5 reps
  
• Standing Broad Jump, 10M
  
  Novice
  
• Ring Dip, 5 reps
  
• KBS, 12kg/20#, 5 reps
  
• Standing Broad Jump, 10M
  
  

Post load/time or rounds to comments.

The WOD - FRI, 07OCT11

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:

Rx

Deadlift,225/155#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 2/1.5 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups, 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Intermediate

Deadlift,185/135#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 1.5/1 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups(banded), 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Novice

Deadlift,155/95#, 25reps

Row, 25 Cal

Box Jump, 18", 25 reps

KBS, 1 pood/12kg,25 reps

WBS, 15/12#, 25 reps

Pull ups(Jumping), 25 reps

Burpees, 25 reps

Singles, 75 reps

Post time or rounds to comments.

The WOD - THUR, 06OCT11

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:
Pistol, 10 reps per leg

Followed By:

WOD:
AMRAP in 20 Min:

Advanced*
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  *With vest
  
  Rx
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  
  Intermediate
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 8 reps
  
• Back Extensions, 10 reps
  
  Novice
  
• 50M shuttle run(4X25m lengths)
  
• Leg Lift, 8 reps
  
• Good Mornings, 10 reps
  

Followed By:
Skill:
Sotts Press, 3X5 with Bar

Post time or rounds to comments.

The WOD - WED, 05OCT11

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, 65% 1RM

Followed By:

Strength:
Bench Press, 3X5, 65% 1RM

Followed By:

WOD:
For Time:

• Row, 1000M
  
• HSPU, 21 reps
  
• Squats, 21 reps
  
• Row, 750M
  
• HSPU, 15 reps
  
• Squats, 15 reps
  
• Row, 500M
  
• HSPU, 9 reps
  
• Squats, 9 reps
  
  

Post load/time or rounds to comments.

The WOD - TUES, 04OCT11

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, 4 per hand Followed By: WOD: 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Advanced
• Burpee Box Jump, 24"
  
• Kettlebell Snatch, 2/1.5 pood
  
  Rx
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1.5/1 pood
  
  Intermediate
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1 pood/12 KG
  
  Novice
  
• Burpee Box Jump, 18"
  
• Kettlebell Snatch, 12KG/20#
  

Followed By: Skill: Shoot Through, 10 reps Post time or rounds to comments.

The WOD - MON, 03OCT11

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, 3X5 @ 65% 1RM Followed By: Strength: Squat, 3X5 @ 65% 1RM Followed By:

WOD: 3 rounds for time: BUY-IN - Muscle Up, 5 reps Advanced
• Run, 500M
  
• Shoulder Press, 115/85#
  
• AbMat SitUp, 30 reps
  
  Rx
  
• Run, 500M
  
• Shoulder Press, 95/65#
  
• AbMat SitUp, 25 reps
  
  Intermediate
  
• Run, 400M
  
• Shoulder Press, 75/55#
  
• AbMat SitUp, 25 reps
  
  Novice
  
• Run, 200M
  
• Shoulder Press, 55/35#
  
• AbMat SitUp, 25 reps
  
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 02OCT11