02-01-12 WOD

Turkish Get Up

2-2-2

THEN. . . .

7 rounds for time

200m Run /  250m Row

8 Ring Dips

9 Burpee Box Jumps

10 Ball Slams

(Note:  When performing the Turkish Get Ups, left and right arm = 1 rep)

01-31-12 WOD

Double Under Practice (10 min.)

CASH IN: 50 Double Unders / 150 Jumps

11-9-7

Over Head Squats

Chest to Bar Pull Ups

CASH OUT: 50 Double Unders / 150 Jumps

01-30-12 WOD

FRONT SQUAT

5-3-3-2

THEN . . . .

11 min. AMRAP

7 DB Squat Cleans

7 Hand Release Push Ups

7 Sit Ups

01-29-12 WOD

RUN 5K

01-28-12 WOD

"THE BEAR"

5 ROUNDS FOR TIME:

5 Bear Complex

Run 400m

(Note:  To perform the scaled version of this WOD, you may do the following:

       Round 1      5 Power Cleans
   Round 2    5 Front Squats
Round 3   5 Push Press

Round 4   5 Back Squat

                Round 5   5 Behind the neck Jerks

(After each round you run a 400m or Row 500m.)

01-27-12 WOD

Warm Up:  Push Up Plank 1-1-1-1

(1 min each)

"IT TAKES TWO"

50 Dead Lift

10 burpees

 50 Push Ups

20 Burpees

50 Toes to Bar/ Knees to Elbows

30 Burpees

50 Lunges

40 Burpees

50 Ring Dips

50 Burpees

(Work in teams of two. One person works while one rests. You must finish each segment before moving to the next.)

Cool Down:  Team Wheel Barrow: 7 Laps (Down and Back the length of the gym is one lap)

01-26-12 WOD

21-15-9

Kettlebell swing

Kettlebell Push Press

9-15-21

Kettlebell squat

Kettlebell Sumo Dead Lift High Pull

15-21-9

Kettlebell 1 arm swing

Kettlebell Lunge

**Perform a 1 min. rest between each round**

If you have to rest and put the kettlebell down at any time during the WOD, there is a 5 burpee penalty! (You can put it down for the rest between rounds.)

(Note:  Please take into consideration the volume of this workout and pick a sufficient weight.  Use a lighter kettlebell to perform the 1 arm swing as to avoid injury.  Enjoy!)

01-25-12 WOD

"BOYZ II MEN"

5 ROUNDS FOR TIME

30 Box Jumps

Row 250m

30 Med Ball Cleans

Row 250m

(Note:  There is a 30 min. time cap for this workout.  If you need to substitute rowing, you may perform sumo dead lift high pulls with #45 bar for 25 reps.  See below for the scaled versions of this WOD.)

Scaled Versions of WOD

3 Rounds for Time

30 Box Jumps

Row 250m

30 MB Cleans

Row 250m

-OR-

3 Rounds for Time

15 Box Jumps / Step Ups

Row 250m

15 MB Cleans

Row 250m

01-24-12 WOD

Skill Work:

Rope Climb

Rowing Form

THEN. . . . .

10,9,8,7,6,5,4,3,2,1

Thrusters

Pull Ups

01-23-12 WOD

Back Squat

3-3-3-3

AMRAP 15 min.

3 Back Squat

15 Sit Ups

10 Push Ups

Cool Down ..... 25 Back Extensions

01-22-12 WOD

AMRAP 5

5 pistol squats (each leg)

5 Burpees

01-21-12 WOD

Squat Snatch Form Work :

Use PVC or BAR. Perform 20 snatches.

THEN ...

3 Rounds For Time

150 jump rope
20 push ups
30 lunges
50 kettle bell swings
150 jump rope

01-20-12 WOD

Team WOD

CASH IN. 50 Mountain Climbers each

THEN...
7 rounds for time

7 box jumps

7 Burpees

7 dumbbell squat cleans

THEN....
CASH OUT. 50 Sit Ups each

(Note: work in teams of three... One person completes the round while two people rest. The round is completed after each member has done the circuit. All three members must complete the cash in and cash out portion of the WOD at the same time. Because there is ample rest after your round is completed, you should be working at a faster pace. Remember to scale appropriately. Enjoy!

01-19-12 WOD

AMRAP 3 min.

15 Jumping Jacks

15 Sit Ups

AMRAP 3 min.

8 Push Ups

8 Air Squats

AMRAP 3 min.

4 Pull Ups

4 Med Ball Cleans

(Rest 1 min. between rounds)

THEN. . . .

Skill Work   

Work on your weakness!  If you can't identify it, let your trainer know... everyone loves Burpees!

01-18-12 WOD

DEAD LIFT

5-5-5-5

CLEAN

3-3-3-3

PUSH JERK

1-1-1-1

CLEAN and JERK

2-2-2

(Today is a lifting day!  Take your time to work through the lifts slowly focusing on form.  Your Trainers will be watching!  After you have done the first three, let your trainer know, we want to watch your form for the clean and jerk portion of the WOD.)

01-17-12 WOD

FOR TIME:

1-3-6-9-12-15-18-21

Kettle Bell Snatch

Air Squat

(Perform the kettle bell snatch alternating Right/Left arms)

THEN. . . .

24 Snatch Balance  (PVC or Bar)

The snatch balance should be dialed in to focus on form.  You will need the muscle memory for future WODs. (Hint, Hint!!!)

01-16-12 WOD

Sumo Dead Lift High Pull

5-5-5-5

3 rounds

7 ring dips

8 "man makers"

Row 500m

(Note:  You may row before or after the body weight movements.  See the video clip below for the description of  a "man maker."  You may perform them with or without weight as needed.  Enjoy!)

01-15-12 WOD

Sunday is Funday

Run 800m

10-9-8-7-6-5-4-3-2-1

Burpees

Air Squats

Run 800m

01-14-12 WOD

SQUAT CLEAN

5-3-3-2-1

THEN....

"CINDERELLA'S BALL"

3 Rounds For Time:

11 MB Sit Up to Stand

9 MB Cleans

7 MB Push Ups

5 MB Lunges

3 MB Box Jumps

1 MB Turkish Get Up

(Note:  This workout is to be performed without letting go of the medicine ball.  If the ball leaves your hands and rests on the floor, there is a five burpee penalty.  The sit up is a full sit up from you back to a standing position, the push ups are to be done on the ball, the box jumps are to be done holding the ball (step ups are the modification) as is the Turkish Get Up.  Please remember to know your limits and to scale appropriately.)

 Oh yes, I almost forgot, be sure to finish before midnight or you'll have to walk home!  Enjoy!

01-13-12 WOD

Strength Work:

25 Ring Push Ups

THEN.....

BRING A FRIEND FRIDAY PROUDLY PRESENTS:

"The Filthy Sixty"

60 Box Jumps 

60 Ring Rows

60 Kettle Bell Swings

60 Walking Lunges

60 Knees to Elbows

60 Push Press (45#)

60 Back Extension

60 Med Ball Cleans

60 Burpees

60 Double Unders (180 Jump Rope)

(Note:  You may work in teams of two.  One person works while the other rests.  If there is enough diversity, please work in teams of  Male/Female.  Enjoy!!)

01-12-12 WOD

Dead Lift Form Review

"DEATH BY DEAD LIFT"

Perform one dead lift on the minute every minute until your total lifts run over the minute time limit.

(Note: You should perform one lift the first minute, two the second, three the third minute, and so on.  The WOD ends when you cannot complete the total number of lifts required in the one minute time period.  As a general rule, if you are able to, you should lift your body weight.  There is a 30 min time cap on this WOD.)

THEN. . . .

Thirty Back Extensions    (Not for time... GHD or Superman)

01-11-12 WOD

AMRAP 7 Min.

7 Front Squats

7 Hand Release Push Ups

THEN. . . .

AMRAP 7 Min.

7 Push Jerk

7 Pull Ups

SKILLWORK 

(Use any remaining class time to work your weakness or learn a new skill.)

(Note:  Two of the exercises today were reviewed yesterday during class.  Be sure to use proper form with sound lifting mechanics... your trainers will be watching!)

01-10-12 WOD

Today we would like to take some time to get back to basics.   In class today we will concentrate on specific form reviews.  Your trainers are pleased with the progress you have made over the past few weeks.  We have noticed improved strength, coordination, endurance, and agility.  We have also noticed a slight decrease in proper form and sound lifting mechanics.  In an effort to emphasize safety first, we will be spending quality time with our classes reviewing mechanics.

FORM REVIEW:

KETTLE BELL SWING

FRONT SQUAT

KIPPING PULL UP

THEN. . . .

Tabata

Squats

Pull Ups

Sit Ups

Push Ups

(A tabata is 20 seconds of maximal effort of work, followed by 10 seconds of rest.  Repeat for a total of eight rounds.   i.e.  eight rounds of squats 20 sec on / 10 sec off,  eight rounds of pull ups 20sec on / 10 sec off, etc...)

01-09-12 WOD

Turkish Get Up

2-2-2-2  (Right/Left)

Then....

For Time:

22 Kettlebell Swings

22 Box Jumps

400m Run or 500m row

22 Medicine Ball Cleans

22 Burpees

Rest 2 min.

Repeat Above Round

Rest 1 min

Repeat Above Round

This WOD is a difficult one so be sure to scale it appropriately.  If you don't have time to finish all three rounds, don't sweat it... you'll be sweaty enough.  If you're feeling up to the challenge, eliminate the rests and complete three rounds for time.  Enjoy!

01-08-12 WOD

"THE CENTURY"

FOR TIME:

100 SIT UPS

100 PUSH UPS

100 SQUATS

100 DIPS

(Note: This is a workout that I will often do when traveling or at home on a Sunday when I can't get to the gym. You may use a chair or couch or high step for the dips.  Enjoy!)

01-07-12 WOD

Burgener Warm Up  5 min.

THEN . . . .

SQUAT CLEAN 3-3-3

THEN. . . .

FOR TIME:

5 Power Clean 

1 round of Cindy

4 Power Clean 

1 round of Cindy

3 Power Clean

1 round of Cindy

2 Power Clean 

1 round of Cindy

1 Power Clean

1 round of Cindy

(Note:  "Cindy" = 5 pull ups, 10 push ups, 15 squats.... Your power clean  should be 80% of your 1 rep max)

01-06-12 WOD

You Asked for It..... So We're Gonna Give It to You.........    

 30 Ring Push Ups

 THEN.....

"TEAM WOD"

Row 1000m 

150 MB Cleans

Row 1000m

150 Burpees

Row 1000m

150 Ring Dips

(This WOD was designed for teams of three... only one person is allowed to work at a time... each member should row one whole segment.  You may break up the rest as you see fit, only one may work at a time.)

01-05-12 WOD

Crazy "8"s

FOR TIME:  Perform 8reps of each of the following for 8 rounds.

Dead Lift

Overhead Walking Lunge (w/ weight)

Sit Ups

Pull Ups

Box Jumps

Kettle Bell Swings

Push Ups

Air Squats

(The dead lift should be 50% of your 1rep max, the kettle bell should be 1 weight heavier than you usually swing.)

01-04-12 WOD

CROSSFIT TOTAL

The CrossFit Total is the total sum of three lifts:  Back Squat, Shoulder Press, and Dead Lift. 

In case you haven't realized, today is a lifting day.  Be sure to check your form and warm up adequately, then work slowly through the weights attempting a 1 rep max for each of the three lifts.  Write your total down in your journal as this will be re-tested at a later time during the year!

THEN . . . . .

50 Back Extensions  (GHD, or Superman)

01-03-12 WOD

Burgener Warm Up

Take 15 minutes and review the Burgener Warm Up.  It is a great way to familiarize yourself with the Olympic Lifts and builds excellent awareness of body/ barbell position when lifting.

In this video, Coach Burgener walks you through the steps.

THEN. . . . .

"FRAN"

21-15-9

Thruster

Pull Ups

(Although it may not seem like much, Fran is a difficult work out.  It should not take longer than 5 minutes to complete so make sure you have the weight scaled appropriately.  If you don't know, ask you trainer to help you scale effectively.  Be sure to post your times this week in your journals as the WODs this week will be re-visited throughout the year and we will use them as a baseline to document progress. Enjoy!)

01-02-12 WOD

AMRAP 15

7 Squats
9 Push Ups
11 Box Jumps

THEN. . .

100 SIT UPS