The WOD - TUES, 01NOV11

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:

5 rounds for time:
Rx
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is 1/2 bw
  
  
  Intermediate
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/2 bw
  
  
  Novice
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/4 bw
  

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The WOD - MON, 31OCT11

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
  

Push Jerk,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM Followed by: Strength: Deadlift, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: GIZMO BEAT THE CLOCK! 10 minute time cap:

Rx
• Run 800m
  
• 10x Burpee pull-ups
  
• 20x Walking lunge steps, each leg
  
• 30x C2D Push-ups
  
• 40x Squats
  
• 50x Double-unders
  

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CHALLENGE WOD!

HALLOWEEN CHALLENGE WOD!!!-31OCT-5NOV

'THE ZOMBIE COMPLEX!'


The following sequence with 95/65# is one Zombie:

• 1 Power Clean
  
• 1 Push Press (Bring bar down on back)
  
• 5 Squats
  
• 1 Thruster (From behind the neck)
  
• 10 Barbell Push ups
  
• 16 Lateral jumps over the bar
  

For time:

• 5 Zombies
  
• Run, 400M
  
• 4 Zombies
  
• Run, 400M
  
• 3 Zombies
  
• Run, 400M
  
• 2 Zombies
  
• Run, 400M
  
• 1 Zombies
  
• Run, 400M
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN 30OCT11

The WOD - SAT, 29OCT11

HALLOWEEN WOD!!!

WOD:
'Oh My Aching Balls*'
*This WOD is BYOP(Bring Your Own Pumpkin!)

4 rounds for time:

• Med ball deadlift, 20/15#, 20 reps
  
• Med ball clean, 20/15#, 20 reps
  
• Med ball push jerk, 20/15#, 20 reps
  
• Med ball run, 400M
  

Post load/time or rounds to comments.

The WOD - FRI, 28OCT11

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 @ 70% 1RM, Power Snatch, ,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Bench Press, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
Advanced*

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps

*With a weight vest

Rx

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps



Intermediate

40x Push-ups

10x Star jumps

40x AbMat Sit-ups

10x Star jumps

40x Jumping Pull ups

10x Star jumps

40x Back Extensions/Good Mornings (45/30#)

10x Star jumps


Novice

25x Push-ups

10x Star jumps

25x AbMat Sit-ups

10x Star jumps

25x Jumping Pull ups

10x Star jumps

25x Good Mornings (30/15#)/Supermans

10x Star jumps


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The WOD - THUR, 27OCT11

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:

NASTY GIRLS 3 rounds for time of:
Rx
• Squats, 50 reps
  
• Muscle ups, 7 reps
  
• Hang power cleans, 135/95#, 10 reps
  
  
  Intermediate
  
• Squats, 30 reps
  
• Jumping Muscle ups, 5 reps
  
• Hang power cleans, 95/65#, 10 reps
  
  
  Novice
  
• Squats, 25 reps
  
• Pull up/Ring Dip, 6 reps each reps
  
• Hang power cleans, 75/55#, 10 reps
  

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Nasty Girls...[wmv]