20100430

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x6
Perfect Stretch x6

2Rounds
Spiderman Crawl
Deadlifts x5
Thruster x10
KTE x5

WOD
"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

20100429

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch X6
Perfect Stretch x5
Spiderman Crawl
Bear Crawl
Leg Swings
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards

Front Squat 1x5 @65% 1RM, 1x3 @80% 1RM

WOD
Front Squat 7x1: compare to 20100323
1st set last 1RM

20100428

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
KB GobletSquat/GoodMorning/Halo

2Rounds
Medball Sit-up/wallball x10
Leg Swings x10
Bear Crawl
Inch Worm

STRENGTH
2Min Max Rep Push-up
2Min Max Rep Sit-up

WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

20100427

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
Overhead Stretch x6

2Rounds
Arm Swings x10
Leg Swings x10
Deadlifts x5
Thruster x10

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

20100426

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
Overhead Stretch x6

2Rounds
Crab Walk
Leg Swings x10
Inch Worm
KTE x5

STRENGTH
Front Squat 3x2 @ 95+% 1RM

WOD
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

20100423

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
Overhead Stretch x6

2Rounds
Bear Crawl
Kip Pulls x3
Dead hang Pull-ups x5
KB swings (Russian) x15

WOD
"Diane"
21-15-9

Deadlift 225 lbs
Handstand Push-ups

20100422

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
Calf Stretch x6

2Rounds
Crab Walk
TGU x5 Each arm
Hang Power Snatch x10

STRENGTH
Front Squat 2x12 @ 65,67% 1RM

WOD
10 minutes AMRAP of:
10 Box Jump (32″)
10 Ring Dips

20100421

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
Overhead Stretch x6

2Rounds
Kb Swings x10
100 jumps
Superman hold 15 secs.
Dips x10

WOD
AMRAP 15:00

8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)

20100420

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
IR Stretch x6
KB GobletSquat/GoodMorning/Halo x5

2Rounds
Shoot through x10
push-ups x10
Chin-ups x10

Front Squat 2x5 @ 50%,60% 1RM

WOD
Front Squat 5x3 @ 91+%

20100419

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x6
Perfect Stretch x6
IR Stretch x6

2Rounds
Crab Walk
box jumps (20″) x10
Sit-ups x15

STRENGTH
3 Sets Max Rep HSPU

WOD
4 rounds for time of:

20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups

20100416

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x6
Perfect Stretch x6

2Rounds
Spiderman Crawl
Deadlifts x5
Thruster x10
KTE x5

STRENGTH
Deadlift 3x5 @ 80+% 1 RM

WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20100415

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x6
Perfect Stretch x6
KB GobletSquat/GoodMorning/Halo

2Rounds
Bear Crawl
100 jumps
Rope climb

Front Squat 2x12 @45,50% 1RM

WOD
Front Squat 5x4 @ 88+% 1RM

20100414

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x6
Hamstring Stretch x6
KB GobletSquat/GoodMorning/Halo

2Rounds
squats x10
push-ups x10
sit-ups x10

WOD
For time 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling
Double Unders

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

20100413

Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect stretch x3

2Rounds
Row 250M
TGU x5 Each arm
OHS x10

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time

20100412

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect stretch x3
KB GobletSquat/GoodMorning/Halo x5
Medball Sit-up/Wallball x20

STRENGTH
Front Squat 3x8 @ 75-78% 1RM

WOD
AMRAP 10:00

Push-ups 15
Horizontal BodyRows 10 reps
Renegade Rows 8 reps (each arm)

20100409

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Arm Circles

2 Rounds
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Dips x10

STRENGTH
Front Squat 2x12 @ 65-67% 1RM

WOD
For time:
Run 400 meters
Shoulder press, 21 reps
Run 400 meters
Push press, 21 reps
Run 400 meters
Push Jerk, 21 reps

Load 50% 1RM Press

20100408

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Arm Circles
Inch Worm

2 Rounds
push-ups x10
sit-ups x10
Superman hold 15 secs.

SKILL
Balance on toes Max time(each leg)
Extension Press-up Max time

WOD
3 rounds for time of:

15 Inverted Burpees
15 KTE

20100407

WARMUP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Arm Circles
2 Rounds
Deadlifts x5
Thruster x10
box jumps (20″) x10

WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time

20100406

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
KTE x10
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
100 jumps
0:20 handstand hold

Front Squat 3x10 @ 50%,60%,70% 1RM

WOD
Front Squat 5x5 @ 85+% 1RM

20100405

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
KTE x10

2 Rounds
Spiderman Crawl
KB swings (Russian) x15
push-ups x10

STRENGTH
Standing Broad Jump Max Distance
5 Attempts

WOD
"Erin"
Five rounds for time of:

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

20100402

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Spiderman Crawl
Bear Crawl

2 Rounds
TGU x5 Each arm
Hang Power Snatch x10
KTE x5

STRENGTH
Box Jump Max Height
5 Attempts/2 Re-tries

WOD
For time:
50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward
10 minute time limit.

3:30-5:16