03-01-12 WOD

SKILL WORK:

BURGENER WARM UP

Snatch 1-1-1

THEN. . . .

21-15-9

One Arm KB Swing

Pull Ups

02-29-12 WOD

"HAPPY LEAP YEAR"

3 Rounds for Time:

25 MB Cleans

25 Ring Dips

25 Lateral Ball Jumps

02-28-12 WOD

Clean and Jerk

3-3-3

THEN. . . 

5 Rounds For Time:

7 Pull Ups

7Burpees

7 Lunges

7 Burpees

7 Toes To Bar

7 Burpees

7 Clean/Jerk

7 Burpees

02-27-12 WOD

9-11-31

Box Jump
Kettle Bell Single Arm Snatch
Push Ups (inverted)

(Note: The KB snatch, left arm and right arm = 1 rep.  For the push ups, place your feet on the box or perform handstand push ups.)

02-26-12 WOD

SKILL WORK:

Today, take some time to practice your double unders. (8min.)

Then, practice your handstand push ups. (Inverted push ups) (8min.)

02-25-12 WOD

"LET THE GAMES BEGIN"

7 Min. AMRAP

Burpees 

( Note:  This is the first WOD of the CrossFit Open to qualify for the games.  You must perform as many burpees as possible in 7 min.  You must jump to a target 6" above your hand when it is fully extended overhead.  Also, your reps must be verified by a trainer to count.  Your training staff will cover the full range of motion and review the WOD before you begin.  Good Luck!  Your training staff is enjoying watching all of you attain your fitness goals. Now let's give this competition thing a try! )

THEN . . . 

7 min AMRAP

 20 Box Jumps

20 Sit Ups

02-24-12 WOD

"DREAM TEAM"

Working in teams of two, you must lift a combined total of 10,000 lbs.

You may use the Dead Lift, Power Clean, Strict Shoulder Press.

You Must use at least one of each lift.  Your score is the combined number of lifts to get to 10,000 lbs.

(i.e. 10 DL, 20 Pwr Clean, 10 Shldr Press = 40 points)

Just like in Golf, the lowest score wins!

02-23-12 WOD

For Time:

Row 250m

21 KB Swings

21 Lunges

Row 250m

15 KB Swings

15 Lunges

Row 250m

9 KB Swings

9 Lunges

Row 250m

(Note: If you are not able to row, perform 25 Sumo Dead Lift High Pulls instead.)

02-22-12 WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

02-2-12 WOD

Back Squat 

5-3-3-2

3 ROUNDS FOR TIME:

20 Med. Ball Cleans

15 Burpee Pull Ups

10 Med. Ball Slams

02-20-12 WOD

SNATCH WORK

1-1-1-1

(If you are not comfortable or are still perfecting your form, perform 10 snatch balance for four sets.)

THEN . . .

10 min AMRAP

10 Overhead Squats

20 Double Unders

02-19-12 WOD

FOR TIME:

21-17-13-10-7-4-1

Push Ups
Sit Ups

02-18-12 WOD

FOR TIME:

800m run

21-15-9

Dead Lift

Box Jump

800m run

02-17-12 WOD

"IT TAKES TWO"

200m Barbell Stretcher Carry

30 pull ups

40 sit ups

50 med ball slams

60 KB swings

50 med ball cleans

40 knees to chest

30 push ups

200m Barbell Stretcher Carry

(Note: Work in teams of two, you may both work at the same time but may not advance until the reps are completed for each activity.  For the barbell carry, you must carry two barbells holding them at the ends as if you were carrying a stretcher.  You must carry the average of you and your partners weight.)

02-16-12 WOD

Ring Plank

1-1-1

(To perform the ring plank, hold the rings and tuck your knees up curling your feet under your buttocks.  Hold this position with arms locked straight for 1 min.)

THEN . . .

 Eight rounds for time of:

10 Burpees
15 Walking lunges
20 Knees to chest

 25 Mountain Climbers

(Rest 90 seconds between each round)

02-15-11 WOD

"HAMMER"

5 rounds 4 time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull Ups

02-14-12 WOD

Skill Work:

One Arm Kettlebell Snatch

7-7-7

(Alternate arms; Left and Right = 1rep)

THEN. . . 

Cash In:  25 Sumo Dead Lift High Pulls

21-15-9

Kettle Bell Swing

Box Jumps

Ring Dips

Cash Out: 25 Sumo Dead Lift High Pulls

02-13-12 WOD

FRONT SQUAT

3-3-3-3-3

THEN. . . .

"Annie"

50,40,30,20,10

Sit Ups

Double Unders

(Note: If you don't have double unders, multiply them x3 for regular jumps.)

02-12-12 WOD

3 ROUNDS FOR TIME:

Bear Crawl 25'

Crab Walk 25'

Broad Jump 25'

Lunges 25'

02-11-12 WOD

30 REPS EACH FOR TIME:

Dead Lift

KB Swing

Push Ups

Clean / Jerk

Pull Ups

MB Slam

Box Jumps

Superman / Back Ext

Toes to Bar

Double Unders (90 Jump Rope)

02-10-12 WOD

TEAM FRIDAY PROUDLY PRESENTS. . . .

Group 400m run

" The Thruster-Buster"

100 THRUSTERS FOR TIME

(One team member will perform thrusters, the other will perform 5 burpees every minute on the minute.  One person rests while the other works.  After 100 thrusters is achieved, there will be a 5 min rest and the team members will switch and repeat. Please be sure to scale the weight appropriately!  I will recommend most of you perform this WOD with 45# bar or less.)

Group 400m run

02-09-12 WOD

Dead Lift

5-3-3-2-2-1

THEN. . .

TABATA

Over Head Squats (PVC)

Push Ups

Kettle Bell

(Note: To perform a Tabata, take each exercise and perform 8 rounds of 20 sec. of movement followed by 10 sec. of rest.  Start with OH squats (20s on / 10s rest) for eight rounds, then move on to push ups and KB swings.)

02-08-12 WOD

Pull Up Skill Work

Work on Pull Up / Kipping Pull Up 

(If you have pull ups... Weighted Pull Up 1-1-1-1)

THEN. . . .

15 min AMRAP

5 Pull Ups

10 Med Ball Cleans
15 Sit Up to Stand

02-07-12 WOD

BACK SQUAT 

2-2-2

THEN. . . 

FOUR Rounds for Time

50 Air Squats

200m Sandbag Carry

02-06-12 WOD

Skill Work: 

Waiter's Carry x5 

(Carry the dumbbell the length of the gym. Down and back is one rep.)

THEN. . .

"ANGRY FOOTBALL FAN"

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

DB  Bent Over Row

DB Squat Clean

DB Push Up with Side Plank

(Note:  The videos below will help with the rows and side plank form descriptions.  For the planks, right arm =1 left arm =2, right arm=3, left arm=4...etc.)

THEN. . . .

"RINGS AND THINGS"

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

Ring push up

Ring dip (from long sitting position)

Ring Plank with Mountain Climbers

(Note: For the ring dips, place your legs out in front of you resting your heels on the floor and perform a dip.  If you are able to, perform the dip with you legs in the L-sit position.  For the Mountain Climbers, hold a front plank position on the rings and perform your Mountain Climbers. Oh, and by the way, for the Mtn. Climbers, Left and Right =1 rep.)

02-05-12 WOD

SKILL WORK:  Burgener Warm Up

Homework is always a drag... But it gets you through school with some sort of knowledge base.  Today, look up the Burgener Warm Up online and perform the warm up routine 3-5 times with a PVC pipe or 45# bar. Below is a short clip of the warm up highlights in case you don't have time to research it.  There may be a QUIZ on this in class next week!  If you answer wrong, Burpees will be waiting for you...

02-04-12 WOD

Skill Work:  Farmer's Carry with Plates x 4

Carry the bumper plates (one in each hand) the length of the gym and back.  Try to increase your weight each carry.  This task is an excellent hand/ grip workout.

THEN. . .

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
Dead Lift, 6 reps
6 Bar Roll Outs

(Note: For the Bar Roll Out, with your hands on the bar and your knees on the floor in a quadruped position, roll the bar forward in front of you all the way into a plank position as far forward as your core will allow, then pull the bar back into the quadruped position.)

02-03-12 WOD

TEAM FRIDAY'S PROUDLY PRESENTS.....

For time:

10 Bear Crawls

20 Medicine Ball Cleans
30 Inverted push-ups
40 Pull-ups
50 Kettlebell swings

60 Sit-ups
70 Burpees

80 Air Squats

90 Jumping Jacks

100 Thrusters (45# Bar)

(Note:  You may work in teams of  three.  Try to choose partners that will work with similar weights (kettle bells, med balls)  One person works, one must jump rope (outside), one is allowed to rest.  Remember to keep exceptional form.  If the trainer has to correct your form at any time, there is a 5 burpee penalty!  And they WILL correct it!  Stay strong. . . Stay Fit.)

02-02-12 WOD

Push Press 

2-2-2-2-2

THEN. . .

3 rounds for time

1 min Air Squat

1 min Push Press

1 min Mountain Climbers

1 min Ring Rows

1 min Split Lunges

1 min Rest

(Note:  This workout is meant to be fast paced with EXCELLENT form.  You are to work non-stop throughout the first five exercises for 1 min each followed by a one min rest period.  Then repeat the cycle for two more rounds. Your score is the total number of reps performed throughout all three rounds.)