Thursday, January 31

WARM UP
BURGENER warmup
20x's
Shoulder ROM (forward/backward)
Good mornings
Oh squat
92 double unders ( 460 regular jump ropes)

Strength: Clean and jerk
1-1-1-1-1

THEN:
3 rounds for time:
30 push ups
3O kb SDHP (1.5/1pd)
Row 30 calories
30 kb swings

Cashout: ghd sit ups x 25
Back ext x 25

Results for the day:

Wednesday, January 30, 2013

Warm up: 20x's
Shoulder ROM
Oh squats w/ broom
Back ext
Foam roll and stretch
Day 91 of double unders

Strength: shoulder press (strict)
5-5-5

Skill: practice rope climbs and hspus

For time:
Row 1000m x 1
25-20-15-10
Box jumps (24/20")
T2B

Post WOD mobility


Results for the day:

Tuesday, January 29th, 2013

PC WOD

10 MINUTE CAPACITY TEST

FOR MAX REPS (OR CALORIES)

4 Minutes Rowing (for calories)

Rest 60 seconds

3 Minutes Pull Ups (for Reps)

rest 60 seconds

2 Minutes BW Back Squats ( for Reps)

Rest 60 seconds

1 Minute Shoulder to OH (95/65)

Total Score =

Calories

Pull Ups

Squats

Shoulders to OH

Total #

Cash Out- 3 Rounds of max effort dips (Ring or Box)

Monday, January 28, 2013

Back squats:
5-5-5

For time:
5 Squat Cleans (135/95)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups

Saturday, January 26, 2013

DODGEBALL!

Friday, January 25, 2013

Strength: deadlifts 2-2-2-2-2-2-2

Lunge 160m and back
50 dumbbell presses (30/20lbs)
Broad jump 160m and bear crawl back
50 wallball sit-ups (20/14lbs)
Death march 160m and waiter's walk back(30/20lbs)

Thursday, January 24, 2013

Strength: cleans 2-2-2-2-2-2-2

4 rounds for time:
15 OH squats
15 ball slams

Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest

Tuesday, January 22, 2013

Strength: snatch balance
3-3-3-3-3
OH squats
1-1-1-1-1

5rds for time:
Kb snatch x10 (16kg/12kg)
Goblet squats x 15
Run to the mail box and back x 2

Monday, January 21, 2013

Back squats 5-5-5

Every minute on the minute for max rounds
1x Power clean (135#/95#)
Add 1 rep each minute thereafter, continue until failure

OR

"Filthy Fifty"

Friday, January 18th, 2013

Strength- Deadlift 2-2-2-2-2-2-2

5-10-15-20
Squat Clean Thrusters (95/65)
GHD Sit-ups
800/600/400/200 - ROW

Thursday, January 17, 2013

Warm up: 20x's
Caterpillar
Samson stretch
Shoulder ROM
Oh squats
Sit ups
Back ext
Row 400 m

Strength: push jerks
2-2-2-2-2-2-2

21-15-9
Push press (115/75)
T2B
Wallballs (20/ 14lbs)

Skill: practice rope climbs

Wednesday, January 16, 2013

Strength: military press
5-5-5

10-9-8-7-6-5-4-3-2-1

Pull ups
SDHP
Burpee
Row 1000 m one time

Skill: Every minute on the minute for max rounds
1x Ring dips
Add 1 rep each minute thereafter, continue until failure

Tuesday, January 15, 2013

Strength: Snatch 3-3-3-3-3

AMRAP in 20min:
200m waiter's walk (30/20lb dbs)
10 m weighted lunges (30/20lbs)
15 push ups
10 m weighted lunges (30/20lbs)

Skill: strict pull ups
3x5 negatives

Monday, January 14, 2012

Strength
Back squats 5-5-5

WOD
Complete 5 rounds for time of the following:
10 front squats (115/75lbs)
10 kb swings (1.5/1pd)
10 box jumps (24″/20″)

Friday, January 11th, 2013

PC WOD


"Michael"

3 rounds
Run 800m / Row 900m
50 back ext
50 sit ups

Thursday January 10, 2013

Power cleans and Get Ups
3-3-3-3-3

WOD
25 min AMRAP of:
5 Pull Ups
10m Bear Crawl
15 Russian twists
20 lunges
(Every 5min Run to the mail box)
For Total Rounds

Cashout: Pick a goat and practice for 5 minutes.

Or
CF.com

Wednesday, January 9, 2013

Strength: Military press
2-2-2-2-2-2-2

My idea of a good fight
3 rounds
1 minute max reps KB swing (1.5/1pd)
1 minute max reps Thrusters (95/65lbs)
1 minute max reps box jumps (24/20 inch)
1 minute max reps Handstand push-ups
1 minute max reps Wall ball (20/14lbs)
Rest 1 minute between

Tuesday, January 8, 2013

Strength snatch
3-3-3-3-3
THEN
3 rounds for time:
5 Man makers (30/20lbs)
10 Ring rows
15 Burpees
20 butterfly Sit ups

Friday, January 4, 2013

Deadlift (same weight across)
2-2-2-2-2-2-2

AMRAP in 20 minutes
15 Double Unders
10 KB Swings (1.5/1pd)
5 Burpees
200m Run

5-10 minutes of GOAT work

Mobility

OR

Paleo Challenge WOD

"Nancy"
5 rounds for time
15 OH squats (95/65lbs)
400m run

5-10 minutes of GOAT work

Thursday, January 3, 2013

Warm up:
Shoulder ROM x 1 min
Burgener warm up
Row 800m
64 double unders

Overhead squats 2-2-2-2-2
(80% of 1RM)

Up the ladder in 8!
In eight minutes climb as high as possible, adding 1 rep to each movement each round.
Power Clean
Front Squat
Jerk
Round 1 would be 1PC+1FS+1J. Round 2 would be 2PC+2FS+2J. Rnd 3 would be 3 of each and so on

Competitors 185/135
Adv 135/95
Int 95/65
Beg 65/35
First weeks of CF or have poor ROM? Use a broomstick or training bar. Perfect form is key!

Rest 4 minutes:

Then for time:
60 ring dips
60 toes to bar (6 unbroken reps at a time)
SCALE APPROPRIATELY BUT DO IT OR YOU WILL CONTINUE TO SUCK AT IT:)

Wednesday, January 2, 2013

Military press 5-5-5 (5lbs more than last week) then

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Mobility