20100601

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

2Rounds
Kb Swings x10
push-ups x15
L-sit x20sec
Superman hold 20 secs.

STRENGTH
50M Sprint x5

WOD
Push Press 5x3 @ 85+%

20100528

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

2Rounds
Kb Swings x10
push-ups x10
Row 15 Strokes for Distance

STRENGTH
Pistol Practice x10Min

WOD
Push Press 5x4 @ 88+% 1RM

20100527

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

2Rounds
Deadlifts x5
Thruster x10
TGU x5 Each arm

WOD
5 rounds for time of:
12 Burpees
12 Pull-ups

20100526

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

2Rounds
KTE x5
Rope climb
Handstand Hold x10Sec

WOD
Deadlift 3 @85% ,2 @90%,2 @90%,1 @95%,1@95+%,1 @95+%

20100525

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

2Rounds
OHS x10
Sit-ups x15
100 jumps

STRENGTH
Push Press 3x8 @ 70-75% 1RM

WOD
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

20100524

WARM-UP

Passthroughs x10

Rotator Cuff Warm-up

Overhead Stretch x6

Perfect Stretch x6

IR Stretch x6

2Rounds

Partner Medball

Underhand toss x10

Overhead toss x10

Burpee-Thrust x10

STRENGTH

Front Squat 3x5 @ 75+% 1RM

WOD

With a continuously running clock do 1-135# Clean and Jerk the 1st minute, 2-135# Clean and Jerks the 2nd minute, 3-135# Clean and Jerks the 3rd minute... continuing as long as you are able.

20100521

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

2Rounds
Deadlifts x5
Thruster x10
100 jumps/30 DU

WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round

20100520

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

2Rounds
Row 15 Strokes for Distance
Sit-ups x15
Dead hang Chin-ups x5

STRENGTH
Push Press 2x12 @ 60-65% 1RM

WOD
5 Rounds
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs
10 Burpees

20100519

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

2Rounds
box jumps (20″) x10
100 jumps/30 DU
Inchworms with push-up

STRENGTH
Standing Broad Jumps 5 Attempts

WOD
Back Squat 5x3 @80+% 1RM

20100518

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

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

STRENGTH
Max Ring Push-ups

WOD
"Fran"

21-15-9
95#Thruster
Pull-ups

20100517

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

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

STRENGTH
Standing Vertical Jump 5 Attempts

WOD
Push Press 5x5 @ 80+% 1RM

20100514

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x6
Shoot through
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
Skip forwards
Skip backwards
Perfect Stretch x6

STRENGTH
Push Press
2x8 @ 50%
2x15 @ 60% 1RM

WOD
Three rounds for time of:
30 Double-unders
5 Body Weight Back Squats

20100513

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

2Rounds
Row 15 Strokes for Distance
Deadlifts x5
Thruster x10
100 jumps

WOD
10,9,8,7,6,5,4,3,2,1
Dips
Pull-ups
KTE

20100512

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

2Rounds
0:20 handstand hold
Sit-ups x15
Dead hang Chin-ups x5

WOD
"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

20100511

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x6
Bear Crawl
Inch Worm

2Rounds
push-ups x15
KTE x5
Kb Swings x10

STRENGTH
Push Press 1x20 @ 40% 1RM
3x3 @ 80-85% 1RM

WOD
Three rounds for time of:

24" Box jump, 15 reps
185 pound Deadlift, 10 reps
Row 250M

20100510

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

2Rounds
TGU x5 Each arm
KB swings (Russian) x15
100 jumps

WOD
Box Squats 7x1

20100507

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

2Rounds
squats x15
push-ups x15
L-Sit hold :20

STRENGTH
Deadlift
1x10@ 65% 1RM
3x5 85+%1RM

WOD
Five rounds for time of:

Row 250 meters
45 pound Thrusters, 30 reps

20100506

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

2Rounds
Four Corners
MedBall Sit-up/Wallball x10
0:20 handstand hold

STRENGTH
Push Press
2x5 @60% 1RM
2x10 @ 70+% 1RM

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

20100505

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Arm Circles x10
Leg Swings x10
KB GobletSquat/GoodMorning/Halo x5

2Rounds
5-10-5
OHS x10
box jumps (20″) x10

WOD
"Nate"

AMRAP 20 Min

2 Muscle-ups
4 Handstand Push-ups
8 2Pood KB Swings

20100504

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

2Rounds
Shoot through X10
Kip Pulls x3
Dead hang Chin-ups x5

Push-Press
1x5 @ 75% Press 1RMl
1x3 @ 85% Press 1RM

WOD
Push Press 7x1
1st set Press 1RM

20100503

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Perfect Stretch x5
Inch Worm
Leg Swings
Arm Circles

3Rounds15 KB swings (Russian)
Deadlifts x5
Thruster x10

WOD
"Baseline"
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups: Compare to 20100324

If you finish in under 8 min rest 3 min and complete again.