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

 

20131212

Warm Up
2x
50 DU's or 50 Burpees
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

WOD 
'Cindy'
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

20131210

Warm Up
2x
50 Dot drill
30 secs bottom of pistol (L+R)
3 cartwheels
1 skin the cat on the bar
10 mtn climbers
10 ring push ups

Strength
Front Squat
7-7-7-7-7

WOD
3 RFT
500m row
50 sit ups
20 slam balls

20131205

Warm up
Roxanne

external rotation push ups (5-1)

1 min hollow hold

10 pull ups

Thoracic ext. on bar

Scapula push ups

2 min hip/shoulder prep

WOD
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

20131203

Warm Up
2x
500m Row
10 lateral lunges left
Pigeon stretch
20 squats
10 lateral lunges right
Spiderman stretch
Thoracic stretch on bar
30 sec. handstand

Strength
Thruster
2-2-2-2-2-2

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