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

20140128

http://www.tabatatimes.com/5-whiteboard-misconceptions-ruining-crossfit-experience/

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

Strength
Overhead Squat
5-5-5-5-5

WOD
For Time (15 min time cap)
20 Dead lifts
20 Hang Power Cleans
20 OH Squats
20 Thrusters
Every minute do 3 burpees
 

20140123

Warm Up
20m Bear Crawl
10 Sit Up to straddle
20 Samson Stretch
1 min OH Mr. Miyagi's
20 Narrow Squats
Hanging Thoracic Extension
500m Row
20 Hollow to Superman

Strength
Shoulder to Overhead
12 mins to find max.

WOD
10 Ring Dips
10 Burpee Box Jumps
10 Hang Power Clean

20140121

http://www.tabatatimes.com/squats-toes-forward-or-toes-out-2/

Warm Up.
50 Dot Drill
5-1 ext rotation push ups
1 min handstand
10 pull Ups
10 wall squats
10 scapula push ups
 
WOD 1
In teams of 4
1 person rowing
1 person push ups (rest in plank)
1 DB Thrusters (rest bottom of squat)
1 Burpees
On the call of the rower (GO!) every 25m do 1 rep of stated exercise
Rotate every 200m until 2km has been rowed.

WOD 2
'Shart'
7 RFT
10 Wall Balls
20 Sit Ups
30 Double Unders

20140116

How Bands are Holding you Back

Warm Up
50 Dot Drill
4 Fwd roll to jump lunge
10 Mtn Climbers
10m tin soldier
30 squats
1 min handstand

Strength/skill
5-5-5-5-5-5
Muscle Up

WOD
21-15-9
OH plate lunges
Thrusters
TTB
Push Ups

20140114

Warm Up
Buy in 100 DU's
then 2x
1 min bottom of the squat
20 hollow rocks
20 Supermans
30 sec each bottom pistol
4 min Shoulder / thoracic mob.
10m inchworm
Skin the cat practice

Strength/Skill
Power Cleans

WOD
10-9-8-7-6-5-4-3-2-1
Clean & PP/PJ
Pull Ups/ Ring Rows

 

20140109

 

Life Cycle of a CrossFitter. The Dreaded Plateau. - Breaking Muscle Article

Warm Up

10 Narrow Squats
10 Sit up to straddle
10m Spidermans
5 HSPU
1 min plank hold
3 Pull Overs
4 Fwd roll to pistol
10 dips

Strength
12 mins to find
1RM Back Squat

Metcon
7 min AMRAP
7 Toes to Bar
7 DB Push Press
7 Burpees

20140107

Warm Up
2x
500m row
5-1 ext. rotation push ups
1 min bottom of squat
30 sec OH Mr. Miyagi's
50 DU's
10 scapula push ups
5 strict pull ups

Strength
7-7-7-7-7
Push Press

Metcon
5 RFT
200m Run/300m Row
20 Wall Balls
20 Box Jumps