01-01-12 WOD

GOALS, GOALS, GOALS.......      Your Assignment today is to sit down and write up a list of goals for the 2012 year... Bring them into the gym with you on Tuesday and write them down in the front page of your notebook.... Every time you enter the gym, open the book and review your goals... then work toward achieving what you have set out to do.   If you don't have goals, will your fitness last?  I know from personal experience that mine doesn't.  I set goals, whether they be life goals, workout goals, or career goals, because that's what drives me every day.  Working toward accomplishing what I have set out to do.... That is what gives us meaning... what gives us purpose.  Remember to bring your goals with you on Tuesday. Your trainers are waiting.....

OH YEAH, I ALMOST FORGOT........

50 Walking Lunges holding weight overhead
40 Push Ups
30 Walking Lunges holding weight overhead
20 Burpees
10 Walking Lunges holding weight overhead

Run 1 mile

HAPPY NEW YEAR!!!!

12-31-11 WOD

BACK SQUAT  3-3-3-3

21-15-9
Right arm Kettlebell snatch
Left arm Kettlebell snatch
Pull Ups

(Be sure to review your form on the back squat.  It's a good idea to start light with perfect form and then work up to your three rep max.)

12-30-11 WOD

"GRACE"

30 Clean and Jerk for time

THEN. . . .

"ANNIE"

50,40,30,20,10
Double Unders
Sit Ups

(Be sure to choose a weight that will challenge you.  Today is a good day to push yourself and gain some extra strength.)

"Life's battles don't always go the stronger or faster man. Sooner or later the man who wins is the man who thinks he can." - Coach Lombardi

12-29-11 WOD

40 Toes to Bar

THEN. . .

Three Rounds for Max Reps

1 Minute Each:
Air Squat
Push Press 45#
Sit Ups
KB Swing
Strict Push Up

(1 Minute Rest Between Rounds)

12-28-11 WOD

Complete the following for time:

250 jump rope

4 Rounds:

11 Thrusters
11 Bar Facing Burpees

250 Jump Rope

12-27-11 WOD

FOR TIME:

100 Kettlebell Swings
100 Box Jumps
100 Sit Ups

12-26-11 WOD

5 ROUNDS FOR TIME:

400m run
21 Kettlebell Swings
12 pull ups

12-25-11 WOD

HILL SPRINTS X 8

Find a hill approximately 200m in length and sprint up the hill. Jog down the hill. Rinse and Repeat!

12-24-11 WOD

Perform 2 Front Squats, 5 Kettlebell Swings, and Jump Rope (Double Under's if you have them) on the minute every minute.   TOTAL TIME: 15 Minutes.

(NOTE:  The Front Squat should be your 2 rep max and the kettlebell swing should be heavier than normal.  Finish out the minute with jump rope.  Post your total number of jumps and/or double unders to comments below.  Your total jumps will serve as your score.)

12-23-11 WOD

"THE 12 DAYS OF CHRISTMAS"

Perform 3 rounds for time:

12 Deadlift
11 Toes To Bar
10 Box Jumps
9 Push Ups
8 Pull Ups
7 Med Ball Cleans
6 Walking Lunges
5 BURPEES!
4 Kettle Bell Snatch
3 Full Squat Jumps
2 Clean and Jerk

And a 400M run. . .

(Note:  The dead lift weight should be the same weight as your max 2 rep clean and jerk.)

12-22-11 WOD

SNATCH

3-3-3-3    or     Snatch Skill Work

THEN . . .

Perform 10 rounds of the following:

7 Overhead Squats
7 Broad Jumps

(NOTE:  This is NOT a timed WOD.  I would prefer you concentrate on form and developing power with your jumps to cover the most distance possible.  Total the pounds lifted and distance covered for the 10 rounds and post to comments.)

12-21-11 WOD

Pistol Squats
15 each leg
(see video below)

THEN . . .

12-1 Ladder

Deadlift
Inverted Push Up / Handstand Push Up

(The ladder WOD is performed by completing 12 deadlift/ 1 push up, 11 deadlift/2 push up, 10 dead lift/ 3 push up...etc. The final round is 1 dead lift/ 12 push ups.  The push up may either be a handstand push up or an inverted push up (a push up where your feet are higher than your hands).  You may perform this by placing your feet on the front wall ledge in the gym or on a box.)

12-20-11 WOD

For Time:

Row 1000m

15-9-21
Ground To Overhead
Push Ups

9-21-15
Squat Clean
Sit Ups

(NOTE:  You may perform the row at any time during the WOD.  Ground to overhead can be a clean and jerk, snatch, power snatch... any way to lift the weight from the floor overhead with PERFECT form is OK.)

12-19-11 WOD

UGLY CHRISTMAS "SWEATER"

Four rounds for time:

400M run
10 Burpee Box Jumps
10 Sumo Dead Lift High Pull
10 Ring Dips

12-18-11 WOD

400m Lunges

(Find a local track and perform one lap of walking lunges.  This is NOT a timed workout.)

12-17-11 WOD

For Time:

800M run

50 Kettlebell Swings
100 Push Ups
200 Squats

800M run

(*Note:  You may divide the middle portion of the WOD into sets. i.e. ten sets of 5KB 10 P.U. 20 Squats)

12-16-11 WOD

Shoulder Press (Strict)
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

THEN . . .

50 BOX JUMPS FOR TIME

12-15-11 WOD

Dead Lift
 2-2-3-3-5

 THEN . . .

"KELSAR'S DEE-LITE"

5 ROUNDS FOR TIME:

5 Dead Lift           ( 80% of 1 rep max)
7 Lateral Burpees (Over the bar)
9 Pull Ups            (Strict)
200m                   (Sprint)

12-14-11 WOD

Turkish Get Up
 3-3-3  (each arm)

TEAM WOD   "Jackie"

Row 2000m

100 Thrusters (45#)

60 pull ups

(This workout is designed to be performed in teams of two.  If you don't have a partner, cut the workload in half.)

12-12-11 WOD

30 Ring Push Ups

THEN . . .

For time:

100 Medicine Ball Cleans

(Perform 5 Burpees on the minute every minute until you reach the total 100 MB cleans.)

12-12-11 WOD

Front Squat

3-3-3-2-2-1

THEN . . .

FOR TIME:

5 front squat
10 SDLHP (Sumo-deadlift high pull use barbell or kettlebell)
50 sit ups
50 jump rope

4 front squat
10 SDLHP
40 sit ups
40 jump rope

3 front squat
10 SDLHP
30 sit ups
30 jump rope

2 front squat
10 SDLHP
20 sit ups
20 jump rope

1 front squat
10 SDLHP
10 sit ups
10 jump rope

10 SDLHP

12-11-11 WOD

Run 5K

After your run, take 10 minutes and perform stretching to the area you noticed the most on your run.

This exercise is designed to get you used to listening to your body as you perform activity and then addressing the pain and/or limitation of mobility you experienced during your workout.  This is an important part of recovery!  Enjoy the run!

12-10-11 WOD

TABATA

Squats
Sit Ups
Push Ups

What is Tabata Training?

prepare work rest } x 8 = 1 tabata

With Tabata training you exercise for 20 seconds then rest for 10 seconds, and repeat 8 times. This with a short preparation time before starting is a Tabata. It's that simple.
This technique discovered by Dr. Izumi Tabata in Tokyo gives you maximum benefits in a short period of time.
Benefits:

• It burns fat! Tabata raises your metabolism (great for morning workouts)
• It's fast! You gain the same benefits of long drawn out workouts in shorter time
• It's versatile! You can do heavy weightlifting or light aerobics or anything in between. Do the exercises that are right for you, but do them!
• It's proven! It really works, this technique has been researched extensively, and it is becoming popular because people are getting results!

How To Do Tabata Training

You can do Tabata training with weights or simple body weight exercises. First choose what type of exercise you will do. Start with a short preparation to get ready and alternate between work and rest periods for eight cycles. During the work period exercise continuously and as rigorously as you can for the entire 20 second period. During the rest period, stop exercise, catch your breath, and get ready for the next work period. Repeat this for eight cycles.
Tips:

• Do Tabata Training in the morning to raise your metabolism, and burn more fat throughout the day.
• Alternate exercises if you wish to give your work out a variety. For example, maybe you do squats on work period 1, and then on work period 2 you do jumping jacks, and you alternate between the two.
• Find a good Tabata timer, we recommend Tabata Pro for the iPhone and iPod touch, or our free online tabata timer at tabatatimer.com
• Start off light. Treat your first few Tabata workouts as practice. Ease in to the routine.

12-9-11 WOD

Death By Push Ups

Perform one push up every minute adding one push up to the total each minute until you run over the allotted minute.  (i.e. 1 push up first min, 2 push ups second min., 3 push ups third minute, etc.)


Skill Work

Pick a movement you are struggling with and perform 3-6 reps on the minute, every minute, for 5 minutes.

12-8-11 WOD

800M run

21-15-9
Back Squat
Pull Ups

9-15-21
KB snatch (alternate hands L=1,R=2)
sit ups

800M run

(Be sure to scale appropriately for your ability as this can turn into a long WOD if you're not careful!)

12-7-11 WOD

Max static bar hang X 3 
(1 min rest between hangs)

 THEN . . .


3 X 3 min AMRAP

5 DL

7 push ups

9 toes to bar

(*Rest 1 min. between rounds)

12-6-11 WOD

CLEAN 1-1-1-1-1

5 Rounds for Time:

15 Power Cleans

30 Air Squats

100 Jump Ropes -or- 45 Double Unders

12-5-11 WOD

For Time:

50 Thrusters

THEN. . .

30-20-10

KB swings
Sit Ups
Burpees

12-4-11 WOD (Education Day)

Episode 342/365: Load Sequencing Fault: Deadlift

Today’s mission is about solving a common load sequencing problem in the deadlift.  We see this a ton of athletes and is easy to spot once you know what you are looking for.
Mission:   1)Do you have enough range to keep your leg straight and reach down and grip the bar without rounding?  This is a basic athlete’s range of motion.  2) Do you keep a braced spinal position and use it as a fulcrum to load your hips?  Or do you use your abdominal musculature to flatten your back against the passive forces of your pelvis?  It’s no wonder so many Oly athletes set up for the clean and snatch at the bottom eh?
We will have an episode about bottom up loading later this week.

12-3-11 WOD

FOR TIME:

21 Lunges

3 rounds of Cindy

15 Lunges

3 rounds of Cindy

9 Lunges

3 rounds of Cindy

(*Lunges should be performed with weight overhead or at chest level if ability allows.)
CINDY = 5 pull ups, 10 push ups, 15 squats.

12-2-11 WOD

Complete 20 Reps of the following for time:

Deadlift
Lunges
Pull Ups
Push Ups
Ground to Overhead
Burpees
Sit Ups
Double Unders / Jump Rope (50)
MB Cleans
Back Extensions (Superman)

WOD 12-1-11

SNATCH BALANCE : PVC or 45# Bar  X 30

                      THEN. . . .

12 Minute AMRAP

13 Burpees
7 Overhead Squats

11-30-11 WOD

10-1

Front Squat (95,65)
Toes to Bar
Push Press

rest 5 min then

2k Row

11-29-2011 WOD

Heavy Press
3-3-3-3

5 Rounds for time:

20 Ring Rows
20 Air Squats
20 KB Swings

11-28-2011 WOD

Heavy Deadlift
3-3-3-3

AMRAP 14

20 Box Jumps
15 Sit ups
10 Hand-release Push ups

11-26-2011 WOD

Team WOD (2 person teams. except for the run one person works while the other rests)

Buy-in: 800m run each teammate

100 OverHead Squats
100 Push-ups
100 Box jumps

Buy-out: 800m run for each teammate

11-25-2011 WOD

Deck of Cards (each card represents a different exercise)

or

AMRAP 24 (3 person team)
5 push ups
5 pull ups
5 squats

11-23-2011 WOD

AMRAP 20

15 KB Swings
10 Pull-ups
5 Burpees

11-22-2011 WOD

Death by Cleans (every minute on the minute do a clean, but add 1 clean every minute)


3 Rounds for time:

400m Run
25 Double Unders
20 Lunges

11-21-2011 WOD

Heavy Thrusters
5-5-5-5

21-15-9
Thrusters
Push-ups (on the rings)

11-19-2011 WOD

3 Rounds for time:

10 KB Deadlifts
10 KB Sumo-Deadlift high pulls
10 KB Presses

11-18-1

"Mr. Joshua"
5 Rounds for time:

Run 400m
30 GHD Sit ups
15 Deadlifts

11-17-2011 WOD

Clean and Jerk
5 at 50%
4 at 65%
3 at 70%
2 at 80%

3 Rounds for time:

10 one-arm KB swings
15 Pull-ups

11-16-2011 WOD

AMRAP 15

20 Double unders
20 Hand-release push-ups

11-15-2011WOD

Front Squat
3-3-3-3

6 Rounds

30 sec Max Reps Front Squat
30 sec Rest
30 Max Reps Burpees
30 sec Rest

11-14-11

Dead Lift
3-3-3-3

6 Rounds for Time:

30 Sec Max Rep DL
30 Sec Rest
30 Sec Max Rep Burpee
30 Sec Rest

11-12-11

Clean+ Hang Power Clean+ Power Clean x7 sets

21-15-9
KB Swings
Toes to Bar
Run 400m between rounds

11-11-11 WOD

Thank you for your service, Veterans!

For Time:

100 squats
80 Double Unders (2 swings of the jump rope for one jump)
60 sit ups
40 wall balls
20 push ups
10 burpees

11-10-2011 WOD

Press 3-3
Push Press 3-3
Push Jerk 3-3


3 Rounds for time
12 Box Jumps
15 KB High Pulls
18 No-hand Sit-up

11-09-2011 WOD

3 Rounds of:

AMRAP 5

20 Back Extensions
15 KB swings
10 Step ups

(2 minute rest in between each round)

11-08-2011 WOD

"Forrest"

3 Rounds for time

20 pull ups
30 toes to bar
40 burpees
800m run

11-06-2011 WOD

Heavy Push Presses
2-2-2-2-2

*followed with assisting exercises to strengthen
the assisting muscle groups for push presses.

11-05-2011 WOD

Team WOD (3 person teams)

300 Box Jumps
200 Thrusters
200m Wheelbarrow walk/crab walk

11-4-11 WOD

AMRAP 15

400m Row/Run
40 Deadlifts

11-03-2011 WOD

Back Squats
3-3-3-3-3

* Followed by Assisting Exercises to help strengthen your
assisting muscles groups for the back squat

11-02-2011 WOD

"Barbara"

5 Rounds of (3 min rest in between each round)

20 pull-ups
30 push-ups
40 sit-ups
50 squats

11-1-2011 WOD

For time

500m Row
20 squats
200m Run
20 Push presses
250m Row
10 squats
100m Run
10 Push presses

10-31-2011 WOD

Happy Halloween!

Front Squat
5-5-5-5-5

AMRAP 10
3 front squats
10 push-ups

10-29-2011 WOD

5 Rounds for time

250m Row
60 Jump Ropes (20 Double Unders)
400m Run

10-28-2011 WOD

2 Rounds  (Do each AMRAP once before starting your 2nd round)
AMRAP 3
10 KB Swings
10 Ring Dips
~2 min rest
AMRAP 3
60 Jump Rope
10 Sit ups
~2 min rest
AMRAP 3
5 Deadlift
5 Burpees

10-27-2011 WOD

3 Rounds for time

400m Run
12 Lateral Burpees (you change your landing position for each burpee, moving right and left)
12 Push Jerks

10-26-2011 WOD

Strict Press
5-5-3-3-1-1


AMRAP 10 (as many rounds as possible in 10 minutes)

15 KB Swings
15 Lunges

10-25-2011 WOD

5 Rounds for time

15 DB Cleans
21 Pull-ups

10-24-2011 WOD

5 Rounds for time

10 Squat jumps
30 Double Unders (90 single under jump ropes)
10 Deadlifts

10-22-2011 WOD

3 Rounds for time

400m Run
50 Jump Ropes
20 Lunges

10-21-11 WOD

5 Rounds for time

10 Dips
10 Box Jumps
10 Pistols

10-20-2011 WOD

For time

10 to 1 Thrusters
1 to 10 Push-ups on the bar

10-19-2011 WOD

5 Rounds for time

400m Run
15 G2OH
20 Sit ups

10-18-2011 WOD

21-18-15-12-9-6-3

KB Swings
Squats

10-17-2011 WOD

5 Rounds for time

400m Run
75 Jump Rope

10-15-2011 WOD

"Fight Gone Bad"

3 Rounds (Each exercise for 1 min)

Wall Ball
Deadlift
Box Jumps
Push press
Run
Rest

10-14-11 WOD

"Cindy"

AMRAP 20

5 Pull Ups
10 Push Ups
15 Squats

10-13-11 WOD

5 Rounds

15 Power Cleans
15 Knees to Chest

10-12-2011 WOD

For time

100 Burpee pull-ups

(* the modification would be:)
7 Rounds

10 Burpees
5 Ring rows

10-11-2011 WOD

Double Alternating Tabata
(20 seconds of work, 10 seconds of rest, 8 rounds for each exercise)

Pull-ups
Squats

10-10-2011 WOD

3 Rounds for time of

21-15-9
Hang Cleans
Push-ups
Deadlift
Ring Dips

10-08-2011 WOD

Team Workout (2 person teams, 1 works while 1 rests)

100 Wall Balls
100 Burpees
100 Box Jumps

10-07-2011 WOD

5 Rounds for time

6 Push-ups (feet elevated)
12 Pull-ups (Chest to Bar)
24 Weighted walking lunges

10-6-11 WOD

3 Rounds of

21-15-9

KB Swings
Box Jumps
KB Sumo Deadlift High Pull

10-05-2011 WOD

4 Rounds

AMRAP 3 (As many rounds as possible in 3 minutes)
200m Sprint
7 Ring dips

10-04-2011 WOD

"Princess Fiona"

5 Rounds for time

20 Push-ups
10 Back Squats
20 Sit-ups
3 Push press

10-03-2011 WOD

Ladies Combo

"Fran"
21-15-9
Thrusters
Pull ups

"Grace"
30 Clean and Jerk

*Post your times

10-01-2011 WOD

"Badger"

3 Rounds for time

30 Squat Cleans
30 Pull ups
Run 800m

9-30-2011 WOD

"KELLY"

5 Rounds for time

Run 400m
30 Box Jumps
30 Wall Balls

9-29-2011 WOD

AMRAP 20

20 KB Swings
20 Burpees
20 Sit-ups

*As many rounds as possible in 20 minutes

9-28-2011 WOD

AMRAP 12 (as many rounds as possible in 12 minutes)

15 OverHead Squats
10 Chest to Bar Pull ups

For Rounds

9-27-2011 WOD

 5 Rounds for time

10 Ring Dips
15 MB Cleans
20 Lunges

9-26-2011 WOD

"Stephen"

30-25-20-15-10-5

Sit ups
Back Extensions
Knees to Elbows
Deadlift

For time

9-24-2011 WOD

5 Rouds for time

400m Run
20 Burpees

9-23-2011 WOD

Tabata Everything (8 Rounds, 20 seconds of work, 10 seconds rest)

KB Swings
Burpees
Squats
Push ups
Sit ups
Pull ups

(*Do the 8 Rounds fully on one exercise before moving to the next, remember your reps!)

9-22-2011 WOD

AMRAP 10

40 Sit-ups
10 Burpees

Post your rounds, see how many you can get in 10 minutes!

9-21-2011 WOD

Overhead Squat 1-1-1-1
Front Squat 1-1-1-1
Back Squat 1-1-1-1
(*Work up to your 1RM, then do your sets)

3 Rounds for time

10 Pull-ups
15 Power Cleans

9-20-2011 WOD

5 Rounds

5 Deadlifts
20 KB Swings
10 Burpees

For time

9-19-2011 WOD

"Michael"

3 Rounds for time

800m Run
50 Back Extensions (this can be modified with supermans)
50 Sit-ups (*Challenge: do GHD Sit ups)

9-17-2011 WOD

3 Circuits (1 min, 10 second rest)

Row
Squats
Pull ups
DB press
Ring dips
Sit ups

9-16-11 WOD

"CrossFit Total"

1RM Deadlift
1RM Press
1RM Back Squat

9-15-2011 WOD

Buy-in 1200m Run

21-15-9

Pull-ups
Box Jumps

Buy-out 1200m Run

For time

9-14-2011 WOD

For time

50-40-30-20-10

Wall Balls
Double Unders (if you don't have a DU, the ratio is 3:1)

9-13-2011 WOD

4 Rounds

AMRAP 3

20 Sit ups
15 Push ups

(2 minute rest in between each round)

9-12-2011 WOD

AMRAP 10

15 Wall Balls
15 Dips (you can use rings, or a box)

9-10-2011 WOD

"Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time

9-9-11 WOD

"CCF"

For time:
5000lb Clean
10000lb Deadlift
2000lb Strict Press
6000lb Back Squat

This is not a joke!!!! You can use any weight you would like and switch as much as you would like. Your total weight lifted has to add up to the number for that lift.

example: 5000lb Clean - 53 reps at 95lbs

9-8-2011 WOD

AMRAP 10

15 Ground to OverHead
15 Sit ups
20 Double Unders (ratio is 3:1, single to double unders)

9-7-2011 WOD

"Lex"

5 Rounds for time
10 Burpees
400m Run
20 Box Jumps
30 MB Cleans

*30 minute time cap

9-6-11 WOD

3 Rounds

30 KB Swings
30 Pull Ups

9-5-11 WOD

4x800m sprints

09-03-11 WOD

"Annie"

50-40-30-20-10
Double unders (2 swings of the jump rope, one jump)
Sit-ups

* if you don't have double unders yet the ratio is 3:1 (3 single jumps: 1 double under)

09-02-2011 WOD

5 Rounds

5 cleans
20 burpees

for time

9-01-11 WOD

5 Rounds

20 Deadlifts
10 Bar role outs
20 Walking lunges

8-31-11 WOD

21-15-9

Push ups
Sit ups
Box jumps

8-30-11 WOD

21-15-9

Burpees
Squats

8-29-11 WOD

"Daniel"

50 Pull ups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pull ups

8-27-11 WOD

10-1
Deadlifts
1-10
Push ups on the bar

8-26-11 WOD

Team Fran

You'll see!!!

8-25-11 WOD

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Over Head Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

8-24-11 WOD

AMRAP 2

10 Push Ups
15 Sit Ups

rest 1 min for 6 rounds

8-23-11 WOD

AMRAP 2 min

10 MB Cleans
15 KB Swings

for 6 Rounds

8-22-11 WOD

Tabata Everything

-Squats
-Push ups
-Sit ups
-Pull ups
-Running

8-20-11 WOD

Cindy!

AMRAP 20

5 Pull ups
10 Push ups
15 Squats

8-19-11 WOD

AMRAP 10

10 Push Ups
10 MB Tosses Over the bar
10 Box Jumps

8-18-11 WOD

"Themed Thursday"

Olympic Lifting

1RM Clean and Jerk
+
1RM Snatch
-
your body weight
=
your score

8-17-11 WOD

7 Rounds for time:

7 Ring Dips
Run 400m

8-16-11 WOD

Front Squats
5-5-3-3-1-1

Then...

3 Rounds for time:

13 Heavy Thrusters
400m Run
20 Walking Lunges

8-15-11 WOD

For Time:

20 Pull Ups
30 Sit Ups
40 MB Slams
50 KB Swings
40 MB Slams
30 Sit Ups
20 Pull Ups

8-11-11 WOD

Death by 10 meters

8-10-11 WOD

3 Rounds

20 plank retraction
Bear crawl
20 push ups
Bear crawl
20 squats jumps
Bear crawl

8-9-11 WOD

5 Rounds for time:

20 Toes to bar
30 Box jumps
20 Sumo deadlift high pulls