20100731

20100802

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

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

WOD
21, 15, 9
Push Press 95 lbs
Ring Dips
Burpee
Deadlift 185

posted by Jerimiah at 08:40 0 Comments

20100729

20100730

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

2 Rounds
KB GobletSquat/GoodMorning/Halo x5
Shoot through x10
MedBall sit-up x10
Kip Pulls x3
Dead hang Pull-ups x5

STRENGTH
Squat Clean 3x3 @ 85% 1 RM

WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

posted by Jerimiah at 17:00 0 Comments

20100728

20100729

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Perfect Stretch x5
Spiderman Crawl
Bear Crawl
Leg Swings x10
Arm Circles x10
DU x10

2 Rounds
KTE x5
Rope climb
Burpees x10
Pistols x5 each side

WOD
Crossfit Total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

posted by Jerimiah at 17:00 0 Comments

20100727

20100728

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

2 Rounds
KB swings (Russian) x15
TGU x5 Each arm
Superman hold 15 secs.
OHS x10

WOD
Five rounds for time of:
20 Push-ups
40 Sit-ups
60 Squats

posted by Jerimiah at 17:00 0 Comments

20100726

20100727

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

2 Rounds
Row 15 Strokes for Distance
0:20 handstand hold
Snatch Grip Deadlifts x15
Pistols x5 each side

STRENGTH
Snatch 3-2-2-1-1-1

WOD
Complete as many rounds as possible in 10 minutes:
5 Squat Snatch 95/65
5 Push Ups

posted by Jerimiah at 20:19 0 Comments

20100726

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

2 Rounds
KB swings (Russian) x15
box jumps (20″) x10
squats x15
push-ups x10

WOD
125 Pull-ups / 125 Wall Balls
* Only one athlete allowed working at any time
* There is no minimum number of repetitions for each team member to perform"

posted by Jerimiah at 05:10 0 Comments

20100722

20100723

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

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

STRENGTH
Thruster 3-2-2-1-1-1 reps

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

posted by Jerimiah at 17:00 0 Comments

20100721

20100722

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

2 Rounds
KTE x5
Rope climb
0:20 handstand hold
Burpees x10

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

posted by Jerimiah at 17:00 0 Comments

20100720

20100721

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

2 Rounds
Shoot through X10
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

STRENGTH
Pistol Practice x10 min

WOD
For time:
Run 200 meters
Push-ups x50 reps
Run 400 meters
Push-ups x35 reps
Run 800 meters
Push-ups x20 reps

posted by Jerimiah at 17:00 0 Comments

20100719

20100720

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

2 Rounds
Kb Swings x15
Ring Push-ups x5
Sit-up x15

WOD
AMRAP 20 min
Walking lunge, carrying 25 pound dumbbells, 10 steps
Pull-ups 10 reps

posted by Jerimiah at 17:00 0 Comments

20100718

20100719

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

2 Rounds
KTE x5
Rope climb
0:20 handstand hold
Burpees x10

STRENGTH
Power Clean 3x3 90% 1RM

WOD
3 rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 200 meters

posted by Jerimiah at 20:17 0 Comments

20100715

20100716

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

2 Rounds
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
Arm Circles x10
KB GobletSquat/GoodMorning/Halo

STRENGTH
Max Rep Dips x3

WOD
"Fran"

21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

posted by Jerimiah at 17:00 0 Comments

20100714

20100715

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

2 Rounds
Ring Push-ups x5
OHS x10
Sit-ups x15
100 jumps/30 DU

STRENGTH
Tabata Box Jumps

WOD
Power Clean 3-3-3-3-3

posted by Jerimiah at 17:00 0 Comments

20100713

20100714

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

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

WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185/135
Press: 95/65
Back Squat: 135/95

posted by Jerimiah at 20:16 0 Comments

20100712

20100713

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

2 Rounds
TGU x5 Each arm
Hang Power Snatch x10
Kb Swings(Russian) x10

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

posted by Jerimiah at 17:00 0 Comments

20100711

20100712

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

2 Rounds
squats x10
push-ups x10
Sit-ups x10
Chin-ups x10

Perfect Stretch x5

STRENGTH
Front Squat 3-3-3-3-3 reps

WOD
Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

posted by Jerimiah at 21:14 0 Comments

20100708

20100709

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

2 Rounds
KTE x5
Rope climb
Deadlifts x5
Thruster x10

STRENGTH
Tabata Sit-ups

WOD
Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

posted by Jerimiah at 16:57 0 Comments

20100707

20100708

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

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

WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds

posted by Jerimiah at 16:55 0 Comments

20100706

20100707

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

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

STRENGTH
Max HSPU x3

WOD
Power Clean 5x5 @85% 1RM

posted by Jerimiah at 16:45 0 Comments

20100705

20100706

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

2 Rounds
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
Arm Circles x10

WOD
For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps, 20 inch box
30 Double-unders
30 Ring dips
30 Kettlebell swings, 2 pood
30 Sit-ups
30 Back extensions
30 Wall ball shots, 20 pound ball

posted by Jerimiah at 16:41 0 Comments

20100704

20100705

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

2 Rounds
box jumps (20″) x10
squats x10
push-ups x10

STRENGTH
Overhead squat 3-3-3-3-3 reps

WOD
AMRAP in 10 minutes of:
3 Snatch Deadlift (M=155lb/W=110lb)
6 OH Squat (M=95lb/W=65lb)
9 Sit-up

posted by Jerimiah at 15:35 0 Comments

20100701

20100702

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

2 Rounds
Row 15 Strokes for Distance
TGU x5 Each arm
Hang Power Snatch x10

WOD
"Cindy"
AMRAP 20 min:
5 Pull-ups
10 Push-ups
15 Squats

posted by Jerimiah at 16:56 0 Comments