20100701

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
10 DU
IR Stretch x5
Perfect Stretch x5
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings

2 Rounds
KB GobletSquat/GoodMorning/Halo x5
KB swings (Russian) x15

STRENGTH
Box Squat 5-5-5-5-5 reps

WOD
3 rounds for time of:
95 pound Back squat, 20 reps
HSPU 20 Reps

20100630

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x5
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings

2 Rounds
100 jumps/30 DU
Kip Pulls x3
Dead hang Pull-ups x5

WOD
"Short Michael"
3 rounds for time of:
Run 400 meters
25 Back Extensions
25 Sit-ups

20100629

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x5
IR Stretch x5
Overhead Stretch x5
10 DU

2 Rounds
Deadlifts x5
Thruster x10
Sit-ups x15

STRENGTH
MU Practice

WOD
Power Clean 5@70%,4@75%,3@80%,2@85%,1@90% 1RM

20100628

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

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

WOD
AMRAP 20 Min:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

20100625

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

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

WOD
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.10:14-14:06"

20100624

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

2 Rounds
KB swings (Russian) x15
0:20 handstand hold
box jumps (20″) x10
Superman hold 15 secs

STRENGTH
Max L-sit or Tuck sit x3

WOD
"Grace"

135 pound Clean and Jerk, 30 reps

20100623

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

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

STRENGTH
Push Jerk 3-2-2-1-1-1 reps Start 60% 1 RM Push-Press

WOD
For time:
5K team row

No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals

20100622

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
10 DU
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10

2 Rounds
MedBall sit-up X10
Deadlifts x10
Thruster x10

WOD
"Helen"
3 rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21
12 Pull-ups

20100621

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Crab Walk

2 Rounds
100 jumps/30 DU
KTE x5
Jumping Squats x10

STRENGTH
Ring Push-ups Max x3

WOD
Power Clean 5x3 @70% 1RM

20100618

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

2Rounds
Dips x10
Bear Crawl
Inch Worm
Run 200M

WOD
Five rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps

20100617

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

2Rounds
push-ups x15
OHS x10
TGU x5 Each arm

STRENGTH
Power Clean 3X5 @ 60% 1RM

WOD
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

20100616

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

2Rounds
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm

STRENGTH
Max Height Box Jump 3 Attempts
"14,12,10,8,6,4,2--Reps

WOD
DB Snatch (14=7/side 12=6/side...)
KTE"

20100615

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

2Rounds
100 jumps/30 DU
box jumps (20″) x10
Row 15 Strokes for Distance"

WOD
Power Clean 1-1-1-1-1-1-1

20100614

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

2Rounds
Shoot through X10
0:20 handstand hold
Ring Push-ups x5"

WOD
With a continuously running clock do 1 pull-up the 1st min, 2 pull-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.

20100611

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

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

WOD
"Tyler"
Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull

20100610

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

WOD
Push Press 1-1-1-1-1-1-1

compare to 20100323

20100609

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

2Rounds
Deadlifts x5
Thruster x10
100 jumps

WOD
For time:
50 Renegade Rows
100 Sit-ups
100 Back extensions
50 Renegade Rows

20100608

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x6
Overhead x6
Perfect Stretch x6
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
Inchworms with push-up x 5

STRENGTH
Sprint 100M x5

WOD
Back Squat 5-5-5-5-5

20100607

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
Push Press 3x2 @ 95% 1RM

WOD
For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 DB Swings (55lbs/35lbs)
20 Barbell Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

20100604

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x6
Overhead x6
Perfect Stretch x6
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
Inchworms with push-up x 5

WOD
4 rounds for time of:

Run 400 meters
50 Squats

20100603

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

2Rounds
Hang Power Snatch x10
Sit-ups x15
Dips x10
Jump Squats x10

STRENGTH
Press 3x5 @ 80+% 1RM

WOD
In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Burpees (Reps)
Tire Flips Alt Directions (Reps)
Ball Slams (Reps)
Sledgehammer Swings Alt Arms (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points

20100602

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

2Rounds
100 jumps
box jumps (20″) x10
Kip Pulls x3
Dead hang Pull-ups x5

STRENGTH
HS Max Hold x3

WOD
AMRAP 10 Min
KB/DB get-ups Alt arms
Compare to 20091208