Warm Up:
3 rounds of:
10 Wall Ball
10 SDHP
10 OHS
Mobility:
Shoulders
Balls
Strength
OHS
1 1 1
Wod:
With 60% of max OHS.
Amrap 12 Minutes of:
5 OHS
10 Kettle Bell Swings
5 SDHP
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday September 30,2010
Warm Up:
3 rounds of:
10 box jumps
10 wall Ball
10 Push ups
Mobility:
T2B
Wod:
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions
3 rounds of:
10 box jumps
10 wall Ball
10 Push ups
Mobility:
T2B
Wod:
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions
Tuesday, September 28, 2010
Wednesday September 29 2010
Warm Up:
3 rounds of:
25 D/U's
10 Shoot throughs
10 Squat Box Jumps
Mobility:
Thoracic
Hip Capsule
Hamstrings
Wod:
Front Squat
1 1 1 1 1
3 rounds of:
25 D/U's
10 Shoot throughs
10 Squat Box Jumps
Mobility:
Thoracic
Hip Capsule
Hamstrings
Wod:
Front Squat
1 1 1 1 1
Monday, September 27, 2010
Tuesday September 28 2010
Warm Up:
10 Minutes
3 x 10 reps
something you suck at
Wod:
5 rounds of:
40 Squats
20 Kettlebell Swings
10 Pull-ups
10 Minutes
3 x 10 reps
something you suck at
Wod:
5 rounds of:
40 Squats
20 Kettlebell Swings
10 Pull-ups
Sunday, September 26, 2010
Monday September 27, 2010
Warm Up:
2 out 2 back
1xCFHQ
2xBurgener
Strength:
Clean/Jerk
Wod:
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Mobility:
Hamstrings
Upper Quad
Groin.
2 out 2 back
1xCFHQ
2xBurgener
Strength:
Clean/Jerk
Wod:
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Mobility:
Hamstrings
Upper Quad
Groin.
Sunday September 26 2010
Warm Up:
2 x CFHQ
Mobility:
Shoulder
Triceps.
Strength:
Clean Pulls
3x5
Work Up to 110%
Clean Drops
1 1 1 1 1
Wod:
Tabata Squats
2 x CFHQ
Mobility:
Shoulder
Triceps.
Strength:
Clean Pulls
3x5
Work Up to 110%
Clean Drops
1 1 1 1 1
Wod:
Tabata Squats
Friday, September 24, 2010
Thursday, September 23, 2010
Friday September 24 2010
Warm Up:
2out 2 back
3 rounds of:
10 Squats
10 Pull Ups
10 Dips
Strength:
1 1 1 1 1
Wod:
Max rounds in 20 Minutes of:
3 power snatches @ 75% max
6 pull ups
9 push ups
12 box jumps
2out 2 back
3 rounds of:
10 Squats
10 Pull Ups
10 Dips
Strength:
1 1 1 1 1
Wod:
Max rounds in 20 Minutes of:
3 power snatches @ 75% max
6 pull ups
9 push ups
12 box jumps
Wednesday, September 22, 2010
Thursday September 23 2010
Warm Up:
2 min out 2 min back
1xCFHQ
Mobility:
Hamstrings
Squat
Skill:
Clean Pulls
Wod:
Power Cleans
1 1 1 1 1 1 1
2 min out 2 min back
1xCFHQ
Mobility:
Hamstrings
Squat
Skill:
Clean Pulls
Wod:
Power Cleans
1 1 1 1 1 1 1
Tuesday, September 21, 2010
Wednesday September 22 2010
Warm Up:
A little bit of everthing
Mobility:
Top to bottom
Wod:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
A little bit of everthing
Mobility:
Top to bottom
Wod:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Monday, September 20, 2010
September 21 2010
Warm Up:
800M
1 x CFHQ
Mobility:
Hamstrings
Thoracic
WOD:
5 rounds of:
15 Box Jumps
3 D/L 3/4 Max
25 KB swings
800M
1 x CFHQ
Mobility:
Hamstrings
Thoracic
WOD:
5 rounds of:
15 Box Jumps
3 D/L 3/4 Max
25 KB swings
Sunday, September 19, 2010
Monday September 20,2010
Warm Up:
400M Run
2x CFHQ
Skill:
HSPU
Wod:
Max rounds 20 minutes.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Mobility:
Shoulders
400M Run
2x CFHQ
Skill:
HSPU
Wod:
Max rounds 20 minutes.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Mobility:
Shoulders
Saturday, September 18, 2010
Sunday September 19 2010
Warm Up:
3 out 3 back
20 Squats
2 min squat hold
Skill:
Clean Drops
Rack Delivery
Wod:
Complete 5 rounds of:
Run 400 meters
Clean 15 reps
20 Push-ups
Cleans must be completed at starting weight.
Mobility:
High Hamstring
3 out 3 back
20 Squats
2 min squat hold
Skill:
Clean Drops
Rack Delivery
Wod:
Complete 5 rounds of:
Run 400 meters
Clean 15 reps
20 Push-ups
Cleans must be completed at starting weight.
Mobility:
High Hamstring
Friday, September 17, 2010
Saturday September 18,2010
Warm Up:
5 Minutes
Wod:
Scavenger Hunt V.1
3 2 1 GO!
30 min max time to complete the following:
1000 M Run -6
75 Box Jump -1
15 Tire Flips -1/1/(2/5) Partners
35 Pull Ups -1
3 Rope Climb -3/10 *
25 Burpies -1
30 Shoot Throughs -1
3 Muscle Ups * -5
30 Seconds of L sit -2/5
40 K2E -1
Set a P.R -10
1000# overhead -1/5
100 Squats - 1
25 Wall Ball -1
150 D/U's -1
15 Ring Push Ups -1/2
15 Ring Rows -1/2
5 Clean and Jerk and odd object -5
25 Broad Jumps -1
100 Lunges -1
3 lengths of alligator walk -2
50 Hollow Rock -1
5 Bar Climbs -5/10
20 Dumbbell Snatches -1
3 lengths Inchworm -2
*If you cannot complete the movement as Rx'd you must spend 2 minute trying - 5
Most points wins.Please note weights used and objects lifted. All athletes must use appropriate loads and heights.
Mobility:
Test: Move your neck around in a bunch of cardinal planes. How loose does it fee? Can you see how a tight neck could make your shoulder position more sucky?
Mwod: 1) 2 minutes each side doing Hand behind back stretch while working on your neck.
2) Open up your thoracic spine on the paired lacrosse balls. 1-2 min
3) Practice a little overhead lat stretch 2 min
4) Try and staple that lacrosse ball to the wall with your chesticle (pec).
Retest
5 Minutes
Wod:
Scavenger Hunt V.1
3 2 1 GO!
30 min max time to complete the following:
1000 M Run -6
75 Box Jump -1
15 Tire Flips -1/1/(2/5) Partners
35 Pull Ups -1
3 Rope Climb -3/10 *
25 Burpies -1
30 Shoot Throughs -1
3 Muscle Ups * -5
30 Seconds of L sit -2/5
40 K2E -1
Set a P.R -10
1000# overhead -1/5
100 Squats - 1
25 Wall Ball -1
150 D/U's -1
15 Ring Push Ups -1/2
15 Ring Rows -1/2
5 Clean and Jerk and odd object -5
25 Broad Jumps -1
100 Lunges -1
3 lengths of alligator walk -2
50 Hollow Rock -1
5 Bar Climbs -5/10
20 Dumbbell Snatches -1
3 lengths Inchworm -2
*If you cannot complete the movement as Rx'd you must spend 2 minute trying - 5
Most points wins.Please note weights used and objects lifted. All athletes must use appropriate loads and heights.
Mobility:
Test: Move your neck around in a bunch of cardinal planes. How loose does it fee? Can you see how a tight neck could make your shoulder position more sucky?
Mwod: 1) 2 minutes each side doing Hand behind back stretch while working on your neck.
2) Open up your thoracic spine on the paired lacrosse balls. 1-2 min
3) Practice a little overhead lat stretch 2 min
4) Try and staple that lacrosse ball to the wall with your chesticle (pec).
Retest
Thursday, September 16, 2010
Friday September17,2010
WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
Additional Wod for those who have done the total or are not competing.
Warm Up:
4 out 4 back
Mobility:
Scapula
Heel/calf
Skill of your choice
Wod:
Helen
3 rounds of:
400 meters
21 Kb Swings 55/35
12 Pull-ups
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
Additional Wod for those who have done the total or are not competing.
Warm Up:
4 out 4 back
Mobility:
Scapula
Heel/calf
Skill of your choice
Wod:
Helen
3 rounds of:
400 meters
21 Kb Swings 55/35
12 Pull-ups
Wednesday, September 15, 2010
Thursday September 16 2010
WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
Additional Wod for those who have done the total or are not competing.
21 15 9 15 21
Kettle Bell Swings
Deadlift B/W
Push Ups
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
Additional Wod for those who have done the total or are not competing.
21 15 9 15 21
Kettle Bell Swings
Deadlift B/W
Push Ups
Tuesday, September 14, 2010
Wednesday September 15,2010
WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total
Monday, September 13, 2010
Tuesday September 14 2010
Warm Up
3 rounds of:
10 Squats
10 Pull Ups
10 Wall Ball
Strength:
Snatch
1 1 1 1 1
Wod:
AMRAP 10 Minutes
3 Burpies
5 Shoot Throughs
7 Alternating Snatches KB
3 rounds of:
10 Squats
10 Pull Ups
10 Wall Ball
Strength:
Snatch
1 1 1 1 1
Wod:
AMRAP 10 Minutes
3 Burpies
5 Shoot Throughs
7 Alternating Snatches KB
Sunday, September 12, 2010
Monday September 13,2010
Warm up:
2 x CFHQ
Mobility:
2 min squat
2 min hams
2 min triceps
Wod:
3 rounds of:
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
Scale as needed.
Cool Down/stretch:
Repeat of Mobility
2 x CFHQ
Mobility:
2 min squat
2 min hams
2 min triceps
Wod:
3 rounds of:
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
Scale as needed.
Cool Down/stretch:
Repeat of Mobility
Saturday, September 11, 2010
Sunday September 12,2010
Warm Up
3 x CFHQ
Hamstrings 1 min per legx2
Strength:
D/L
1 1 1 1 1
Wod:
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell/dumbbell snatch x 5
Post load to comments
3 x CFHQ
Hamstrings 1 min per legx2
Strength:
D/L
1 1 1 1 1
Wod:
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell/dumbbell snatch x 5
Post load to comments
Saturday September 11,2010
Warm Up:
3 min out 3 min back
2 x Burgener
Mobility:
5 min squat.
Hamstrings
Wod:
400 M
5-1-5
Snatch 95/65
Hollow Rock
Jumping Squats 95/65
100M
50 Push Ups
100M
5-1-5
Clean 95/65
Overhead
Front Squat
400M
3 min out 3 min back
2 x Burgener
Mobility:
5 min squat.
Hamstrings
Wod:
400 M
5-1-5
Snatch 95/65
Hollow Rock
Jumping Squats 95/65
100M
50 Push Ups
100M
5-1-5
Clean 95/65
Overhead
Front Squat
400M
Thursday, September 9, 2010
Friday September 10, 2010
Warm Up:
10 min. Get Warm.
Strength:
Bench Press
1 1 1 1 1
WOD:
Mary
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
10 min. Get Warm.
Strength:
Bench Press
1 1 1 1 1
WOD:
Mary
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Wednesday, September 8, 2010
Thursday September 9 2010
Warm Up:
2 x CFHQ
Skill:
Movement Patterns
Mobility:
Hip/shoulders/hamstrings
Wod:
CrossFit Total
Squat
Press
Dead
3 efforts at each lift. If you miss you get zero. Total the three best lifts.
2 x CFHQ
Skill:
Movement Patterns
Mobility:
Hip/shoulders/hamstrings
Wod:
CrossFit Total
Squat
Press
Dead
3 efforts at each lift. If you miss you get zero. Total the three best lifts.
Tuesday, September 7, 2010
Wednesday September 8, 2010
Warm Up:
3XCFHQ
Mobility:
Spealer
Hamstrings
Shoulder
Wod:
"Angie"
100
Pull Ups
Push Ups
Sit Ups
Squats
3XCFHQ
Mobility:
Spealer
Hamstrings
Shoulder
Wod:
"Angie"
100
Pull Ups
Push Ups
Sit Ups
Squats
Monday, September 6, 2010
Tuesday September 7,2010
Warm Up:
3 rounds of:
30 D/U's
15 Shoulder Rolls
20 Squats
Mobility:
Triceps/Hip Capsule
Wod:
OHS
1 1 1 1 1
Then
21 15 9
Ring Dips
1/2 BW Snatch
Pull Ups
3 rounds of:
30 D/U's
15 Shoulder Rolls
20 Squats
Mobility:
Triceps/Hip Capsule
Wod:
OHS
1 1 1 1 1
Then
21 15 9
Ring Dips
1/2 BW Snatch
Pull Ups
3 2 1 Go
Congratulations to Allan Rickard CrossFitter of the month for August. Allan wins himself a Self myofascial massage tool. Way to go Al!
September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it.
Our first theme WOD is coming in September. Vote for your theme at the box.
New Class Schedule is up!
August Personal Records:
Connor 8 M/U's Clean 250/Jerk 240/FS 240
Tiff D/L 155
Ana DL 155
Cindy DL 210
Rob 290 DL, 110 SP
JEss 250 DL, 120 BP
Chris S 4 D/U's, 255 FS
Al 357.4 DL, 225 BS, 205 FS
Matt 390 DL, 165 FS, 255 BS
Ryan 230 BS 190 FS
Steph 125 C/J
Chris A 290 DL
Kate 180
Chris C OHS 185
Vanda DL 155,SP 50
September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it.
Our first theme WOD is coming in September. Vote for your theme at the box.
New Class Schedule is up!
August Personal Records:
Connor 8 M/U's Clean 250/Jerk 240/FS 240
Tiff D/L 155
Ana DL 155
Cindy DL 210
Rob 290 DL, 110 SP
JEss 250 DL, 120 BP
Chris S 4 D/U's, 255 FS
Al 357.4 DL, 225 BS, 205 FS
Matt 390 DL, 165 FS, 255 BS
Ryan 230 BS 190 FS
Steph 125 C/J
Chris A 290 DL
Kate 180
Chris C OHS 185
Vanda DL 155,SP 50
Sunday, September 5, 2010
Saturday, September 4, 2010
Sunday September 5 2010
Warm Up:
3 rounds of:
10 D/U's
10 Push Ups
10 Hollow Rock
Mobility:
Shoulders
Hip Flexors
Wod:
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings 45/35
Hang power cleans 3/4 BW
3 rounds of:
10 D/U's
10 Push Ups
10 Hollow Rock
Mobility:
Shoulders
Hip Flexors
Wod:
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings 45/35
Hang power cleans 3/4 BW
Friday, September 3, 2010
Saturday September 4,2010
Warm Up:
3 rounds of:
30 D/U's
10 Wall Ball
5 Pull Ups
Skill:
Elbows
Wod:
Grace
30 reps of C&J
135/95#'s
3 rounds of:
30 D/U's
10 Wall Ball
5 Pull Ups
Skill:
Elbows
Wod:
Grace
30 reps of C&J
135/95#'s
Thursday, September 2, 2010
Friday September 3 2010w
Warm Up:
Quick Run
Standards review.
Wod:
Filthy Fifty:
50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges (bw)
50 Knees to elbows
50 Push press, 45# bb / 2db
50 Back extensions
50 Wall Ball shots, 20# mb
50 Burpees
50 Double unders
Quick Run
Standards review.
Wod:
Filthy Fifty:
50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges (bw)
50 Knees to elbows
50 Push press, 45# bb / 2db
50 Back extensions
50 Wall Ball shots, 20# mb
50 Burpees
50 Double unders
Thursday September 2 2010
Warm Up:
1 X CFHQ
2x Burgener
Skill:
Split Jerk
Wod:
Split Jerk
1 1 1 1 1 1 1
1 X CFHQ
2x Burgener
Skill:
Split Jerk
Wod:
Split Jerk
1 1 1 1 1 1 1
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