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
  
  
  

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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
  

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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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