20101018

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Hip Reset x1min each
Lacrosse Ball middle/lower Trap x1 min each
Rope Climb

2 Rounds
OHS x10
MedBall sit-up x10
0:20 handstand hold with HSPU
Dead hang Pull-ups x5

WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MOBILITY
Row 500M focusing on posture
Pigeon Pose x5
Perfect stretch x5
OH Tricep stretch x5

20101015

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Throwers Stretch x5
Perfect Stretch x5
Rope Climb

2 Rounds
box jumps (20″) x10
TGU x5 Each arm
Reverse Burpees x10

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

MOBILITY
Band Ankle Flexion
Gastroc/Soleus Stretch

20101014

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Rope Climb

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

WOD
Clean
3-3-3-3-3

MOBILITY
unglue feet
Bully Stretch
Sink Stretch

20101013

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
Rope Climb

2 Rounds
100 jumps/30 DU
Ring Push-ups x10
OHS x10
KB swings (Russian) x10

WOD
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

20101012

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Throwers Stretch x5
Spiderman Crawl
Bear Crawl
Rope Climb

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

WOD
Snatch balance 1-1-1-1-1-1-1

MOBILITY
Hip Reset
Pigeon CR
Lacrosse Ball

20101011

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
High Hamstring Stretch x5
Rope Climb

2 Rounds
0:20 handstand hold finish with HSPU
Burpees x10
Pistols x5 each side

WOD
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

MOBILITY
5 Way shoulder

20101008

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Throwers Stretch x5
Perfect Stretch x5
Ring Dips x10

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

WOD
Front squat 1-1-1-1-1-1-1 reps

MOBILITY
Quad Stretch
Lacrosse Ball Quad
Gastroc/Soleus Stretch

20101007

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

2 Rounds
KTE/TTB x5
0:20 Superman hold
0:20 handstand hold
Pistols x5 each side
100 jumps/30 DU

STRENGTH
Turkish Get-Up 1-1-1-1
Use same weight for each arm

WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

MOBILITY
Hip Reset
Pigeon CR
Lacrosse Ball

20101006

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
TGU x5 Each arm
MedBall sit-up x10
Burpees x10

WOD
"Fight Gone Bad!"
3 Rounds
1 Minute Each Station; 1 Minute Rest Between Rounds
Wall-ball - 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)
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.

MOBILTIY
Quad Stretch
HS Stretch
Lat Stretch

20101005

Hydration Test

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Throwers Stretch x5
IR Stretch x5
Overhead Stretch x5
Ring Dips x10

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

WOD
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

MOBILITY
2 min each side air plane crash victim
2 min triceps stretch
2 min internal rotation against the wall

20101004

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Throwers Stretch x5
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
Row250M
Push-ups x10
Sit-ups x15

WOD
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

MOBILITY
Bulgarian Box Lunge