20100831

20100901

WARM-UP
Passthroughs x10
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
Arm Circles x10
Perfect Stretch x5
Ring Dips x10

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

WOD
Deadlift 3-2-2-2-1-1-1-1-1 reps

posted by Jerimiah at 17:54 0 Comments

20100830

20100831

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

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

WOD
Three rounds for time of:
Row 1000 meters/Run 800 M
20 Pull-ups
30 Box jumps, 20 inch box

posted by Jerimiah at 17:55 1 Comments

20100829

20100830

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

2 Rounds
push-ups x15
Ladder Drill Both in/Both out
KTE/TTB x5

STRENGTH
Tabata Squats

WOD
Push-Press 5-5-5-5-5

posted by Jerimiah at 20:41 0 Comments

20100826

20100827

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

2 Rounds
Deadlifts x10
Thruster x10
100 jumps/30 DU
Ring Push-ups x5

WOD
For time:
95 pound Squat clean, 21 -15-9
Back extensions 42-30-18

posted by Jerimiah at 17:17 0 Comments

20100825

20100826

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
KB swings (Russian) x15
box jumps (20″) x10
0:20 handstand hold
Pistols x5 each side

STRENGTH
Row 500 For time

WOD
Shoulder Press 3-3-3-3-3

posted by Jerimiah at 17:08 0 Comments

20100824

20100825

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
Arm Circles x10
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
OHS x10
Burpees x10
KTE/TTB x5

WOD
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups

posted by Jerimiah at 22:04 0 Comments

20100823

20100824

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

2 Rounds
squats x15
Hang Power Snatch x10
TGU x5 Each arm

WOD
For time:
50 Good Morning
50 Sit-ups
40 Good Morning
40 Sit-ups
30 Good Morning
30 Sit-ups
20 Good Morning
20 Sit-ups
10Good Morning
10 Sit-ups

posted by Jerimiah at 17:07 1 Comments

20100822

20100823

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x5
IR Stretch x5
Crab Walk
Spiderman Crawl
Leg Swings x10

2 Rounds
100 jumps/30 DU
box jumps (20″) x10
KB swings (Russian) x15
push-ups x15

STRENGTH
Ring Dips Max Reps x3

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

posted by Jerimiah at 21:03 1 Comments

20100819

20100820

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

2 Rounds
0:20 handstand hold
Burpees x10
Deadlifts x5
Thruster x10
Sit-ups x15

WOD
Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

posted by Jerimiah at 17:23 0 Comments

20100818

20100819

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

2 Rounds
TGU x5 Each arm
KTE x5
Rope climb
box jumps (20″) x10

STRENGTH
Tabata Push-ups

WOD
Deadlift 5-5-5-5-5

posted by Jerimiah at 17:16 0 Comments

20100817

20100818

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

WOD
"Elizabeth"

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

posted by Jerimiah at 17:14 0 Comments

20100816

20100817

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

2 Rounds
100 jumps/30 DU
Row 15 Strokes for Distance
KB swings (Russian) x15
Superman hold :20

STRENGTH
Tabata Sit-ups

WOD
Overhead squat 3-3-3-3-3 reps

posted by Jerimiah at 17:23 0 Comments

20100815

20100816

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
DU x10

2 Rounds
Run 200M
KTE x5
0:20 handstand hold
Pistols x5 each side

WOD
3 rounds for time of:
Row 500 meters/Run 400 meters
45 pound Thrusters, 20 reps

posted by Jerimiah at 17:13 0 Comments

20100812

20100813

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

STRENGTH
Weighted Pull-ups 1-1-1/ Max Reps x3 with smallest possible assistance

WOD
For time:
95 #OHS 15-12-9
Lunge 30-24-18

posted by Jerimiah at 16:45 0 Comments

20100811

20100812

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

WOD
3 rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

posted by Jerimiah at 16:43 0 Comments

20100810

20100811

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

2 Rounds
0:20 handstand hold
Burpees x10
Deadlifts x5
Thruster x10
Sit-ups x15

WOD
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

posted by Jerimiah at 16:41 0 Comments

20100809

20100810

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

2 Rounds
Dips x10
TGU x5 Each arm
Pistols x5 each side
Superman hold 15 secs.

STRENGTH
Bench Press 3-3-3

WOD
21-18-15-12-9-6-3 reps, for time of:
Push-ups
Pull-ups

posted by Jerimiah at 16:40 0 Comments

20100808

20100809

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


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
Inchworms with push-up x 5

WOD
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

posted by Jerimiah at 16:38 0 Comments

20100805

20100806

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

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

STRENGTH
Thrusters 5-5-5

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

posted by Jerimiah at 17:00 0 Comments

20100804

20100805

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

2 Rounds
KTE x5
0:20 handstand hold
Burpees x10
Pistols x5 each side

WOD
Three rounds for time of:
Run 400 meters
65 pound SL Deadlift, 30 reps
30 Pull-ups

posted by Jerimiah at 17:00 0 Comments

20100803

20100804

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

2 Rounds
Row 15 Strokes for Distance
Squats x15
Ring Push-ups x10
box jumps (20″) x10

WOD
Front Squat 3-2-2-2-1-1-1-1-1

posted by Jerimiah at 17:00 0 Comments

20100802

20100803

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

2 Rounds
Tuck L-hang x10sec
100 jumps/30 DU
KB swings (Russian) x15
Pistols x5 each side

STRENGTH
Clean and Jerk 1-1-1-1-1 reps

WOD
AMRAP 7 Min
95 pound Squat clean and Jerk, 10 reps
10 KTE

posted by Jerimiah at 17:00 0 Comments