Tuesday May 31 2011

Warm up: 10 min.
Skill: Review Movements
Wod: Starting Strength WO
3x5 Squat
3x5 Shoulder Press
1x5 Dead Lift

Monday May 30 2011

Warm Up: 2 min out 2 min back.
1xCFHQ, Mobility: Calf/ankle
Skill: Snatch Balance
Snatch: 1 1 1 1 1 1 1 1 1 1
Wod AMRAP 8 Min
4 Snatch at 60%SRM, 21 D/U's

Sunday May 29 2011

No scheduled classes.
Olympic Lifting with Gleason
9:00-12:00

Saturday May 28, 2011

Warm Up:
2 out 2 back.
1xCFHQ
Mobility, Calves, Quads, Glutes
Skill: S/P


Wod, AMRAP 20 Min of:
3 Shoulder Press @ 75% of max
1 HSPU
5 K2E
10 Box Jumps

Mobility:
Shoulders

Friday May 27, 2011

Eva
5 rounds of:
800 M run
2 Pood KB Swings
30 Pull Ups
Scaling:

Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups


Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups

Thursday May 26 2011

Warm Up: Dynamic
Med ball, Squat Wrastle.
Skill: Ball Ups,Dead Lift
Strength: Dead Lift/Bench Press
1 1 1 1 1 1 1
Wod: Tabata Burpies

Wednesday May 25 2011

WOD, 5 rounds for time of:
200M Sprint
10 Burpies
200 M Backwards
15 PC 135/95
20 Back Extensions

Warm Up:
Dynamic
3x 10 H Swings,WB,P/U
Couch Stretch
Skill: Headstand

Tuesday May24 2011

Warm Up: Dynamic
TNB x 2 of Fannie wackers, Knees high, Lunges
STS Plank x 3
10 x 3 weighted prone press
Strength: Floor Presses 1 1 1 1 1

WOD, AMRAP 15 min of:
5 x F/P @ 75%
10 Bar Roll Outs
15 Jump Overs

Monday May 23 2011

Garden, go for a bike ride, do mobility, tale a day off, rest relax recharge, go for a run. Happy Long Weekend. See you on Tuesday.

Sunday May 22 2011

If we survive the night the Wod will be posted tomorrow morning. Good luck everyone.

Saturday May 21, 2011

Warm Up:
3 out 3 back
1xCFHQ
Strength HPS 1 1 1 1 1
WOD:
5 rounds of:

2x50 M Sprint
5X HPS @ 75%
10 Box Jumps
10 Hammer Swings

Friday May 20 2011

Murph and Mod Murph
1 Mile run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile run

Mod Murph
1000M run
50 Pull Ups
100 Push Ups
150 Squats
1 mile run

Thursday May 18 2011

Dynamic Warm Up
Mobility-10 min
Wod:
HPC
Till Failure
Skill:


MH Clean Pull
Rack Delivery
Tall Muscle Clean
Mid Hang Muscle Clean
Scarecrow Clean
Tall Clean
Mid Hang Clean

Wednesday May 18 2011

Wod:
21 15 9
Weighted Lunges
Double KB Swings
Push Ups


Strength. Work at something you suck at 3 3 3 3 3 @ 85%

Tuesday May 17 2011

Starting Strength
3x5 Squats
3x5 Shoulder Press
3x5 Power Cleans

Monday May 16 2011

Warm Up:
Dynamic Stretches
3 rounds of:
Skipping,Squats,Side Planks,Prone Presses.
Strength: S/J 1 1 1 1 1

3 rounds of:
400M Run
Grapevine
12 Pull Ups
12 Purpies
10 BW Dead Lifts

Sunday May 15 2011

Warm Up: 10 Min then 3 x Burgener.
WOD:
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Saturday May 14 2011

Team Wod
Some running, some pulling, some jumping, some swinging, some funning.

Thursday May 12, 2011

Warm Up: 10 min.
Mobility: 5 min.
Strength: OHS, DL find 3RM
Wod: 15 min AMRAP
10 BJ,5 RR,3 HSPU

Wednesday May 11 2011

W/U,3x1min skip,10 squats,200 M run
Strength:F/S 10 x 1 with increase
Wod, On the min for 30 min perform: 5 Burpies, 10 Squats, 15 D/U's

Tuesday May 10, 2011

Dynamic Warm Up
Burgener x 3
Skill: BHH/PJ,2 Pos Snatch
Snatch: 3 3 2 1 1 1 1
Wod: AMRAP 20 Min
5xSn,10xBurpies,15 Hollow Rock

Monday May 9, 2011

Warm Up, 3 rounds of:
200 M Run, 10 Wall Ball,
5 alternating rope pulls.
Skill: ball ups, levers
Wod,4 rounds of
100M WW,5 RP/Us,10 Wipers,10 cleans

Sunday May 8,2011

Warm up: 3 out three back
4 ROUNDS
10 turk get ups
20 hollow rock
30 KB swings
40 goblet squats

Saturday May 7 2001

3 rounds of:
400 M run
10 D/B cleans
3 S/P @ 75% of SRP
1 Rope climb

Friday April 29 2011

"Nasty Girls"
50 Squats
7 Muscle Ups
10 135# HPC
Dynamic Stretching
Mobility 5 min

Skill:
HPC
Muscle Up Transitions

Thursday May 5, 2011

WOD: Weighted Lunges-There
10 Burpies
Bear Walk-Back
10 K2E
Broad Jumps Back
Strength: FS 5x3


Warm Up:
2 rounds of:
400 M run
10 Hammer Swings
5 Wall Climbs

Wednesday May 4 2011

Mobility: Glutes
Wod
AMRAP 15 Min of
5x Man makers.
3 HSPU
Skill: Manmaker

Tuesday May 3 2011

Another one of Stephs cool warm ups,then:

Fran

New Developments in May.

Benchmark Fridays. Every Friday we will be doing an HQ named Wod. This is the first of a series of dedicated days we will be introducing.

Saturday May 18th- CrossFit Football Total. 3 efforts at Squat, Bench Press, Power Clean and Dead Lift.

Sunday May 11th. 5k and 2k Time Trials. Come and set your bench mark time. Optional Lunch afterwards.

With April at an end it is time to demonstrate our skills or face humiliation. Step right up, don't be shy.

Monday May 2 2011

Skill: Cleans
WOD: AMRAP 20 min of:
3x 135/95 Clean
6x Ring Push Ups
12x Burpies.