20141219

1 min handstand

11 clean

10 front rack lunges

30 side side swing

20141215

4 RFT
20 DB one arm Push Press
500m Row
20 Toes to Bar
20 OHS

20141213

5 RFT
3 Deadlift
50 DU's
5 cleans
1 rope climb

20141211

12 Days of CrossFit-mas


1 Wall Walk
2 Burpee Box Jumps
3 Pull Ups
4 Clean & Jerk
5 Toes to Bar
6 Butterfly Sit Ups
7 KB Swings
8 Push Ups
9 Thrusters
10 Double Unders
11 Burpees
1200m Row

20141209

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
4 rounds
A1) Front Squat x3
A2) Turkish Get Up x3


WOD
50 Wall Balls
40 KB swings
30 Box Jumps
20 Burpees
10 Toes to Bar

20141204

Warm Up
squat routine
2 mins Lizard walk
4 x Crab
shoulder prep /
with stick
stick lunge and squat


WOD
AFAP
1000m row
30 dips
30 dead lifts
30 HSPU or Push ups
30 Pistols
30 Burpees
30 Pull Ups
30 Double Unders

20141202

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
10 Pull Ups
3 Pull Overs


Strength
 5 Rounds
A1) Shoulder to OH x5
A2) Wall Walks x2


WOD
15 min. AMRAP
3 C&J
10 over bar burpees
20 wall balls

20141127

Warm Up
Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


Strength
A1) Deadlift x5
A2) Pull Up x5


WOD
12 min AMRAP
15 Goblet Squats
30 DU's (unbroken)
10 Hand Release Push Ups
200m row

20141125

Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips


Strength
Hang Power Clean
3-3-3-3-3


WOD
4 rounds
3 mins
15 Wall Balls
10 Toes to bar
max. calorie row
3 min rest

20141120

Warm Up
2 Crab walk
2 Lizard walk
10 Passive to active hang (4 sec neg.)
10 scapula push ups
20 squats
10 peel spine from wall
10 kneeling routine
10 ring push ups
10 ape swing/ shawerma


Strength
Shoulder Press
5-5
Push Press
5-5
Push / Split Jerk
5-5


WOD
'Jackie'
1000m row
50 Thrusters
30 Pull Ups

20141118

Warm Up
100 Double Unders
5 - 1 Push Ups
10 Bridge rotations
5 Bridge Push Ups
30 sec passive to active
10 ape swing
squat routine
hip mobility




Strength
5 Rounds
A1) Front Squat x5
A2) Wall Walks x3




WOD
EMOM 10 mins
B1) 15 KBSwings
B2) 10 Box Jumps


Finisher
Tabata Hollow Holds

20141311

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
50 side side swing (switch grip if you want:))


5 mins (without break) per person squat and lunge for falling stick drill
(last week we did 4x1 mins)


Strength
5 rounds
A1) 5 Pull Ups
A2) 3 Clean & Jerk


WOD
Partner workout
10 rounds (combined)
10 Back squat
300m row
10 C&J
*keep weight same for BS and C&J

20141111

Warm Up




WOD
6 min AMRAP
30 DU's
10 T2B


rest 2 mins then


6 min AMRAP
5 Thrusters (20/40)
10 over bar burpees


rest 2 mins then


6 min AMRAP
5 DL (40/85)
200m row

20141006

Warm Up
Barefoot
Squat routine
Drop stance x 20
Drop Dragon Turn
Stick step thru - lying
Stick step thru standing
hanging routine


Stick agility drills


Strength / mobility
Sotts Press
5-5-5-5-5


WOD
push Ups
OHS
pull ups

20141004

Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B

20141030

Warm Up
30 Burpees
10 Rolling pistol progressions
5 Pull Ups (5 sec neg)
5 skin the cats
5 pull overs
1 minute handstand
4 x crab walk (squat)


Strength
Shoulder Press
3-3-3-3-3-3


WOD
4 RFT
30 Shoulder to Overhead
50 sit ups
500m row

20141028

Warm Up
20 side lunge from wall (each)
20 dragon squat
2 lizard walk
2 crab
5 bridge ups




3 rounds for quality
wall climb x3
active hang x5 with 3 sec hold
scap push up x5 with 3 sec hold
passive hang x30 sec




Strength
Back Squat
5-5-5-5-5




WOD
4 RFT
2 rope climbs
10 Ring Dips
50 squats

20141023

Warm Up
squat routine
2 mins Lizard walk
4 x Crab
stick koans
stick lunge and squat


Strength
Clean & Jerk
3-3-3-3-3


WOD
7 min AMRAP
20 DU's
15 C&J

20141021

Warm Up
100 DU's
10 peel spine from wall
60-45-30-15 Passive hang
10 scapula push ups
4x lizard walk


Strength
Pull Up 4x5


WOD
Every 6 minutes (x4)
500m row
5 wall walks
10 TTB

20141009

Warm Up
50 dot drill
1 min handstand
10 shawermas
10 TTB
10 hindu push ups
10 v-ups
10 squat knee push
10 squat sky reach
10 squat buddah prayers
10 squat bows


Strength/skill
10 Turkish get ups


WOD
5 rounds
3 min work / 3 min rest
500m row
10 goblet squats
max. double unders


Finisher
50 TTB
4 burpees every time you drop

20141007

Warm Up
2 mins DU's for max reps
Junkyard Dog WU
5! ext. rot. Push Ups
active passive bar hold
side side swing switch grip
10 Ring Dips
10 Pull Ups
30 sec. pistol holds
Spiderman
Burgener WU


Strength/Skill
Power Snatch
3-3-3-3-3


WOD
3 rounds
1 min at each
Burpee
Power Snatch
Box Jump
Thruster
Chest to Bar Pull Up
Rest

20141002

Warm Up
Run around field
20m duck walk
20 pull ups
20m horse walk
20m Lizard walk
10 ape swings
squat knee push
squat sky reach
squat buddah prayers
squat bows


WOD
in teams of 2
30 min AMRAP
5 Toes to Bar
10 Burpee Box Jump overs
15 Wall Ball
200m Run

20140930

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
Power Clean
5x3


WOD
'The Chief"
5 RFT
3 min AMRAP with 1 min b/w rounds
3 Power Clean
6 Push Ups
9 Squats

20140925

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
A) OHS 5 x 3
B1) Ring Dip 5 x 5+
B2) Rope climb x 1


WOD
17 min AMRAP
Teams of 2 alternating between
400m row
20 Burpees
30 Push Press

20140923

http://breakingmuscle.com/mobility-recovery/stretching-doesnt-work-the-way-you-think-it-does


Warm Up
50 Up
arm circles
side side swinging
10 TTB
10 Burpees
5 hinge. touch, drop, lift
Rolling pistol Progressions


Strength 1
Thruster
3-3-3-3-3


WOD 1
Tabata Fran


Strength 2
Deadlift
3-3-3-3-3


WOD 2
Tabata Dianne

20140918

Warm Up
50 DU's
10 active / passive hang
2 Legless rope climb
10 T2B with underhand
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.


Strength
Front Squat 5x3


WOD
20 min AMRAP
Alternating with a partner through
10 Front Squats
200m run
10 Toes to Bar


Finisher
3 laps alligator walk

20140916

Post workout nutrition

Warm Up

1k row

half handstand 1min

20m bear walk

50m carioca

10 hanging active to passive

10 side side swing

6 shawerma
10 burpees
hip mobility


Strength
Deadlift
5-5-5-5-5


WOD
AMRAP 6 mins
6 Push Ups
12 Box Jump Overs


rest 4 mins


AMRAP 6 mins
6 Pull Ups
12 Med Ball Cleans


Finisher
4 min couch stretch

20140911

Warm Up
1000m row
2 min handstand practice
10 jumping squats
20m spiderman
20m side lunge
3 min hanging drills


Strength
A1) 1 Power clean + 1 HPC
A2) 5 pull ups


WOD
AMRAP 20 mins
2 teams
sled pull
20 KB swing
400m run


Finisher
60m sprint x2

20140909

Warm Up
50 Up
20 leg swings
30 sec each leg pistol
20 squats
10 push ups
10 hanging pro/retraction
tripod/ headstand/ fall-press
3 skin the cats
3 candlestick roll to feet


Strength
EMOM 10 mins
3 Thrusters
(increasing weight)


WOD
5 RFT
5 Thrusters
200m run
30 Double Unders

20140904

Warm Up

100 double unders

For 1 minute

Passive hang 5 sec

Active hang 5 sec

Rolling pistol progressions

Side side swing (switch)

5 wide squats

5 regular

5 narrow

Strength

A1) front squat with 3 sec pause 5x3

A2) leg less rope climb 5x1

B) 10 min AMRAP

5 Front Squat

10 Box or bar Burpees

15 cal row

Finisher

3 rounds

60 sec plank

30 sec side plank right

30 side plank left

20140902

Warm Up
Passive to active hang x10
10m spiderman
20 side to side swing
10 burpees
3 pull overs
10 ring dips
5 Broad jumps
Pigeon stretch


Strength
A1) Deadlift 5x8
A2) Press 5x8


WOD
5 RFT
30 DU's
200m Row / Run


Finisher
Tabata Hollow hold

20140828

Warm Up
300m row
50 du's
5-1 push ups
1 min handstand
3 TGU's (each arm)
20 beat swing
10 side lunges
20m DB walking lunge


Strength
10 mins to heavy DLx3


WOD
 For time
12-9-6-3
alternating dumbbell snatch
box jumps
then
Run 600m

20140826

http://breakingmuscle.com/strength-conditioning/everything-you-need-to-know-to-do-a-perfect-pistol


Warm Up
100 dot drill
20m bear crawl
10 jumping squats
20 hanging side to side swing
5 underhand pull up slow negative
5 press to bridge
10 side lunge
10 pistols
2 mins thoracic mobility and tricep smash


Strength
A1) Front Squat 5-5-5-5-5
A2) Ring Dips x 5-10


WOD
3 Rounds
60 seconds on / 30 seconds off
Rowing
KBS (Russian)
DU's
Wall Balls


Finisher
couch stretch
90 seconds each leg

20140821

http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations


Warm Up
500m row
1 min handstand practice
5-1 push ups
10 Samson stretch
20 OHS
10 side to side swing
3 skin the cats


Strength
Build to heavy C&J


WOD
5 RFT
10 Clean & Jerks
25 Push Ups
200m run


Finsher
3 min at bottom of squat

20140819

Warm Up
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.


Strength
A1) Press 3x5
A2) Pull Ups 3x5


WOD
Every 2 min x10
10 KB Swings (Russian)
10 Box Jumps
10 Wall Balls

20140814

http://breakingmuscle.com/nutrition/yes-fast-food-is-an-option-for-post-workout-recovery

Warm Up
JYD Warm Up
RTW's
Pigeon stretch
spidermans
box jump
Arm circles
Protraction/retraction
Pull Ups
OHS

Burgener WU

Snatch practice


EMOM (10 mins)
Power snatch
2 OHS


20 min AMRAP
in teams of 2
5 wall walks
10 toes to bar
200m run

20140617

http://breakingmuscle.com/strength-conditioning/go-anaerobic-what-it-and-why-do-it

Warm Up
100 DU's or backwards singles
1 min plank
3 fwd roll to pistol
10 deadlift 60/40
shoulder mobility (PVC & bands)
hang & twist
thoracic extension
1 min bottom of squat
5 wide squats

Strength
Push Press
5-5-5-5
superset with
max pull ups (4 sets)
record

WOD

8 min AMRAP
4 Burpee Box Jumps
8 Kb Swings

20140614

Swiss Team CHallenge

24min Running Clock:

WOD 1 Part A, 2min:
Team Members A+B amrap
15 Burpee over the bar (A 15 burpees, B 15 Burpees, A 15 Burpees etc)

WOD 2, 10min:
Team Members A+B:
10-20-30-40-50-60… of:
Deadlift 60/40kg
Wall Climbs

WOD 1 Part B, 2min:
Team Members C+D amrap
15 Burpee over the bar (A 15 Burpees, B 15 Burpees, A 15 Burpees etc)

WOD 3, 10min:
Team Members C+D:
10-20-30-40-50-60… of:
Jumping Pull-ups
Wall Balls 20/14

18min Running Clock:

WOD 4: 5min max kcal row (A+B+C+D)

WOD 5: 6min Wheelbarrow Walk (A+B+C+D)

WOD 6: 7min 1RM Shoulder overhead (A+B+C+D)

WOD 7: (time cap 30 min) (A+B+C+D)

300 Single Unders backwards
100 Box Jumps 51cm/41cm
100 Russian KB Swings 24kg/16kg
100 HR Push-ups
200 Single Unders backwards
75 Backsquat 55kg/35kg
75 Powerclean 55kg/35kg
75 V-ups
100 Single Unders backwards

Amrap Remaining Time:
30 Pistols
20 C2B Pull ups
10 Squat Snatch 45/25 kg

20140612

http://www.tabatatimes.com/ask-the-doc-what-do-a-wrench-and-a-barbell-have-in-common/
They had me at "lifting a baby overhead"

Warm Up
JYD Warm Up
RTW's
Pigeon stretch
spidermans
box jump
Arm circles
Protraction/retraction
Pull Ups
OHS

Burgener WU

Snatch practice

WOD
14.1
10 min AMRAP
30 Double Unders
15 G2OH anyhow (35/25)

20140610

http://breakingmuscle.com/strength-conditioning/science-investigates-optimal-loads-for-sled-pulls

 WOD
2RFT
400m Run
Bear Walk
30 Broad Jumps
MB Push Ups
400m Run with MB
MB Clean & Thruster throw
MB Sit Up & Throw
50 Squats
2 laps Tyre Pull

20140603

Warm Up
2 mins DU's for max reps
Junkyard Dog WU
5! ext. rot. Push Ups
10 Ring Dips
10 Pull Ups
30 sec. pistol holds
Spiderman
Burgener WU

Skill
High Hang Snatch
Launch - pockets position

WOD
'The Chief'
For 5 Cycles:
AMRAP 3 mins
3 Power Cleans
6 Push Ups
9 Air Squats

 

20140529

'Heavy Chipper'

100 DU's
90 Sit Ups
80 Wall Balls
70 Pull Ups
60 KBS
50 Burpees
10 GTOH 80%1RM

20140527

Warm Up
10 narrow squats
2 min plank
5 skin the cats
10 hang and twist
1 min handstand practice
20 beat swing
20m spiderman
10 m side of foot walk (inside and outside)
1 min top of foot kneeling balance

EMOM 10 mins (alternating)
5 Deadlift (increasing weight)
10 Toes 2 Bar (or AMAP)

WOD
AMRAP 20 mins
300m row
3 rounds
5 Pull Ups
10 Push Ups
15 Squats

20140522

Warm Up
Skipping Arm Circles 1 min
20 Sit Up to Straddle
Pancake Split 45 sec
15 Sit Up to Straddle
Pancake Split 30 sec
10 Sit Up to Straddle
Middle Split 45 sec

Strength
Split Jerk
1-1-1-1-1-1

WOD
AMRAP 12 mins

20 Toes to bar

20 Push press

2 laps Alligator crawl

20140520

http://breakingmuscle.com/strength-conditioning/reconsidering-rice-as-a-treatment-option-for-athletes
Warm Up
Active stretching session around football pitch

Strength
OHS
3-3-3-3-3

WOD
18-15-12-9-6-3
Burpee Box Jumps
Thrusters
 

20140515

Are you planning to visit another gym during the summer?
http://breakingmuscle.com/crossfit/the-right-and-wrong-way-to-welcome-visitors-to-a-crossfit-gym
Warm Up
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
Hip / Shoulder mobility.

Tabata Static Balance
Ring Dips x2+2
Push Ups x2+2
Pull Ups x2+2
Squat x4

Snatch Balance
1-1-1-1-1-1

WOD
3 RFT
30 Back Squat
20 DB Snatch
10 HSPU

20140513

http://www.ericcressey.com/the-5-biggest-mistakes-women-make-with-their-training-programs

Warm Up
20 Shoulder passes
5 skin the cats
10 bridge ups
20 beat swing
Hold the bottom of dip 30 sec
Hold bridge up 30 sec
20 side leg swings

'Sally Up'

Strength
EMOM 10 mins
3 Shoulder to Overhead
10 single arm DB row

WOD
5 RFT
15 Push Ups
10 single arm DB thrusters (5 each)
 

20140508

Warm Up
50 dot drill
5 fwd roll to pistol
10 muscle up transitions
20 side lunges
20 squats
10 handstand progressions
3 Pull overs

Roxanne

Strength
Dead Lift
3x5
65, 75 & 85% 1RM
10 T2B after each set

WOD
4 RFT
10 Pull ups
20 Push Press
30 Double unders
 

20140506

Warm Up
20m bear walk
spiderman stretch
pigeon stretch
1 min bottom of squat
hang and twist
10 pull / t2b combo

EMOM 10 mins
6 Front rack Bulgarian split squat
20 good mornings

AMRAP
6 one arm deadlfts
8 pistols
10 burpees
200m run / 300m row

 

20140429

Why fitness professional shouldn't eat or sell energy bars.

Warm Up
2x
1 min plank hold
10 narrow squats
5 (each) barbell one-leg dead lift
5-1 ext. rotation push ups
Thoracic extension mobility
10 Pull Ups
10 T2B
Wall Scissors

Strength
Front Squat / OHS / Zercher
55% x 5 - 65% x 5 - 75% x 5+

WOD
5 RFT
20 one arm DB press
20 air squat

 

20140410

Warm Up
2 mins to get most consecutive DU's
then
2x
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice

Strength
Back Squat
3x5
@65, 75 & 85% 1RM
10 Box Jumps after each set

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats
compare to 20131203

 

20140408

Warm up
3x
10 Samson stretch
1 min Dot drill
3 Bridge ups
3 Skin the cats
10 Beat swing
20 Hollow rocks
20 Front leg swing
20 Back leg swings
10 Mountain climbers

Strength
Bench Press
3-3-3-3-3-3
between each set row 300m

WOD
 

20140403

Warm Up
3x or 5:00
10 jumping jacks =>
10 walking lunges =>
0:30 in bottom of the squat =>
5 pull-ups =>
basic dot drill x 10 =>
handstand walk or bear crawl =>
3 broad jumps

Strength
Shoulder Press
7-7-7-7

Burgener Warm-up

WOD
AMRAP in
5 Cleans
10 Toes to Bar
20 Double Unders

20140401

Warm up   

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel

Arm Circles

 

Strength

Front Squat

5-5-5-5-5-5

 

WOD

21-15-9

Thrusters

Burpees

20140327

Warm Up

2x

50 DU's

1 min handstand

3 fwd roll to pistol

3 skin the cats

10 pull ups

10 dips

1 min bottom of the squat

Weighted dumbbell Step Ups

16-16-16-16 (8 each leg)

WOD 1

42 Dumbbell snatches (alt arms)

21 Push ups

30 Dumbbell snatches (alt arms)

15 Push ups

18 Dumbbell snatches (alt arms)

9 Push ups

 

Dumbbell snatches demo'd at this link.

http://youtu.be/yV3-0q-0fwI

20140325

Warm Up
10 Squats
10 Perfect Burpees
2 min Plank hold
Unilateral loading drill
Wall facing handstand drill
10 strict pull ups/ ring rows
Thoracic spine mobility
3 Cartwheels

WOD
'Dirty 30'
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunges
30 Knees to Elbows
30 Push Press
30 good Mornings
30 Wall Balls
30 Burpees
30 Double Unders
 

20140318

Warm Up
2x
50 Dot Drill
20 Mountain Climbers
5 Super Slow squat
1 min bottom of squat
5-1 push ups
10 hollow rocks

WOD
4 RFT
400m Run (2 laps) or 400m row
10 Toes to Bar
15 Push Press (shoulder to Overhead)
20 Wall Balls
25 Double Unders


 

20140313

)

Warm Up (2x)
20 Hollow rock to superman
20 Push Ups
2 Agility ladder
1 min at bottom of squat
1 min handstand
10m inchworm

Mobility
hip and thoracic

WOD 1
EMOM 10 mins
10 Back Squat @ 50% 1RM
250m Row

WOD 2
4 RFT
20 alternating DB Shoulder Press
20 Toes to Bar
20 DB Walking Lunges

20140214

Strength
EMOM 10 mins
5 DL (odd) @70%1RM
5 Bar Facing Burpees (even)

WOD
Dead Lifts
Box Jumps
Wall Balls

20140306

Crimes Against Rowing - Tabata Times Article

WOD 1
EMOM for 12 mins
odd mins
1 SP, 2 PP, 3 PJ
even mins
10 box jumps

WOD 2
Rowing Helen
3 RFT
500m Row
21 KB Swings
12 Pull Ups
 

20140204

WOD 1

Partner row 4km

Each person rows 500m

Rest while partner rows

WOD 2

4 RFT

10 pull ups

15 push press

20 wall balls

Happy 14.1

20140227

http://www.tabatatimes.com/tissue-repair-101-what-should-you-be-doing/

Warm Up
1km row
20m bear walk
10 sit up to straddle
10 superman rocks
10 hollow rocks
5 super slow squats
5-1 ext rotation push ups
5 bar muscle ups

Strength
EMOM
1 Squat Clean
2 Push Press
@80% 1RM PP

WOD 1
10-9-8-7-6-5-4-3-2-1
Ring Push ups
Hang Power Cleans

20140225

Warm up
3x
5 super slow squats
30 sec each leg pistol hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump

WOD 1
3RFT
6 Chest to Bar (any part of the sternum touching the bar)
9 Thrusters
12 Burpees

WOD 2
5 RFT
Handstand 30 sec
20 jumping squats (break contact with ground each rep)

20140220

Warm Up
10 margaritas
burpee => push-up => jumping jack => sit-up => handstand

Strength
Shoulder to Overhead
5-5-5-5-5

WOD
21-15-9
OH Walking Lunges
Pull Ups

 

20140218

Welcome back everyone. Hope you caught some POW!

Warm Up
Teams of 4
1 Rowing
1 Push ups
1 Thrusters
1 Burpees
Every 25m do 1 rep. Rotate each 200m.

Strength
Ring Rows
8-8-8-8

WOD
5 Rounds each for time of:
30 Double Unders
20 KB Swings
10 Front Squat (60/40)

20140206

http://breakingmuscle.com/nutrition/i-dont-want-to-eat-that-6-tips-on-making-healthy-eating-for-kids-not-so-difficult

Warm Up
50 DU's
5-1 ext rotation pull ups
20m rabbit
1 min handstand
10 mtn climbers
10 ring dips

WOD 1
Tabata
Row x4
Toes to Bar x4
Air Squat x4
Pull Ups x4

WOD 2
3 RFT
5 Burpees
20 Push Ups
5 Burpees
20 DB Snatches
5 Burpees
20 Back Squat

 

20140204

Warm Up
10 Sit up to straddle
1 min bottom of squat
4 Fwd roll to pistol
10 ring dips
20 Hollow rocks
20 supermans

Mobility
Work your goat

Strength
Deadlift
3-3-3-3-3

WOD
'Annie'
50-40-30-20-10
Double Unders
Sit Ups

20140130

Warm Up
500m Row
10+10 lateral lunges
20 Squats
10m Spiderman
3 Skin the cats
2 Legless Rope Climbs

WOD
'Kelly'
5 Rounds for time
400m Run
30 Box Jumps
30 Wall Balls