20101018

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Hip Reset x1min each
Lacrosse Ball middle/lower Trap x1 min each
Rope Climb

2 Rounds
OHS x10
MedBall sit-up x10
0:20 handstand hold with HSPU
Dead hang Pull-ups x5

WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MOBILITY
Row 500M focusing on posture
Pigeon Pose x5
Perfect stretch x5
OH Tricep stretch x5

20101015

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Throwers Stretch x5
Perfect Stretch x5
Rope Climb

2 Rounds
box jumps (20″) x10
TGU x5 Each arm
Reverse Burpees x10

WOD
3 rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

MOBILITY
Band Ankle Flexion
Gastroc/Soleus Stretch

20101014

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Rope Climb

2 Rounds
DB Bear
Deadlift x10
Clean x10
Front Squat x10
Push Press x10

WOD
Clean
3-3-3-3-3

MOBILITY
unglue feet
Bully Stretch
Sink Stretch

20101013

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
Rope Climb

2 Rounds
100 jumps/30 DU
Ring Push-ups x10
OHS x10
KB swings (Russian) x10

WOD
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

20101012

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Throwers Stretch x5
Spiderman Crawl
Bear Crawl
Rope Climb

2 Rounds
Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Sit-up x10

WOD
Snatch balance 1-1-1-1-1-1-1

MOBILITY
Hip Reset
Pigeon CR
Lacrosse Ball

20101011

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
High Hamstring Stretch x5
Rope Climb

2 Rounds
0:20 handstand hold finish with HSPU
Burpees x10
Pistols x5 each side

WOD
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

MOBILITY
5 Way shoulder

20101008

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Throwers Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
squats x15
push-ups x15
Sit-ups x15

WOD
Front squat 1-1-1-1-1-1-1 reps

MOBILITY
Quad Stretch
Lacrosse Ball Quad
Gastroc/Soleus Stretch