WOD

3 rounds for time of

500m run
40 frogleg situps
30 mountain climbers (2ct)
20 dips

WOD

30 Oct 13 WOD

5 rounds for time of
200m run
10 weighted lunges (holding KB in each hand down to your side)
10 burpees

WOD

29 Oct 13 WOD

Every minute on the minute (EMOTM) for 20 minutes:

odd minutes - 10 push press
even minutes - 15 KB swings

heavy enough to be a push press and not a strict press.

WOD

Hope you're having a good Monday so far. Today for warmups, everyone should be practicing their medicine ball cleans. Team up and critique each other. Remember, practice makes permanent, only perfect practice makes perfect.

28 Oct 13 WOD

21 goblet squats (gs)
400m run
18 gs
400m run
15 gs
400m run
12 gs
400m run

WOD

I hope everyone is having a great Friday so far!!!! Today I would like you all to show up on time so we can do something that is long overdue. I, as your coach, have been slacking on this and spent the last few months making excuses to myself why I can't coach what we are going to do today. Well, I am putting away the excuses and today we are going to work on 1 of the 9 Crossfit Foun...dational Movements. Today we will spend about the first 10-15 minutes learning how to do the medicine ball clean. We will break into groups and everyone will spend time doing and watching. Then after we get the idea we will do a 12 minute AMRAP partner WOD. One partner does medicine ball cleans while the other partner runs 400m and then the partners switch and so on.

WOD

10 rounds for time of

5 burpees
10 rowers
100m sprint

For those of you who want to take this up a notch you can do the knees to elbows from the pullup bars instead of rowers.

WOD

3 rounds for time of

500m run
15 kb sumo deadlift high pull (SDHP)
10 kb overhead press with right arm (OHP)
15 kb SDHP
10 kb OHP with left arm

After you complete the 15th rep of the SDHP, keep the KB in the up position, carefully put it in your right hand and do the OHP with the same kb. Then do the same for the left side. push press and push jerk are allowed so don't be afraid to use a medium weight kb.

WOD

22 Oct 13 Today if it isn't a downpour or anything outside we are doing a Crossfit benchmark WOD called "Cindy". It's a 20 minute AMRAP of:

5 pullups
10 pushups
15 air squats

WOD

21 Oct 13 WOD

4 rounds of
400m run
20 KB swings
20 pushups

WOD

3 rounds for time of

300m run
5 burpees
10 goblet squats
20 overhead lunges
25 kb swings

WOD

17 Oct 13 Partner WOD today!

8 minute AMRAP

Partner 1 runs 200m with medicine ball
Partner 2 jumps rope until partner 1 returns and then partners switch. Continue this process for 8 minutes.

rest 2 minutes then repeat for another 8 minute AMRAP of the same.

Score is total number of jump ropes as a team.
3 single unders = 1 point
1 double under = 1 point

So we will take your total number as a team and divide by three to get your score if you do single unders. If one partner does single unders and the other partner does double unders, then you should count seperately so we can do the math at the end.

WOD

16 Oct 13 WOD

3 rounds for time of:

400m run
25 no pushup burpees
20 air squats
15 KB swings

WOD

15 Oct 13 WOD

4 rounds for time of

30 rowers
20 hand release pushups
10 KB thrusters

WOD

Max effort 2 mile run for time but stop and do 20 burpees every half mile.  The clock continues to run so NO clock stoppage while doing burpees.  Your time stops after you complete your final 20 burpees at the finish line.

WOD

9 Oct 13 WOD

We will do five 3 minute AMRAPS today with a 1 minute rest between each AMRAP.  The exercises consist of 3 Sumo deadlift high pulls (SDHP), 6 push ups, and 9 air squats.  So we do a 3 minute AMRAP of 3 SDHP, 6 regular pushups, and 9 air squats.  Then rest for 1 minute and repeat the 3 minute AMRAP for a total of 5 AMRAPs of 3 minutes each with a 1 minute rest between each.

WOD

10 down to 1 of

push press
KB swings

Notice we are starting with the push press so your weight will be too heavy to strict press. If you can stand still and simply press the wieght overhead it is too light. The KB will be heavy also.  So you do 10 push press, 10 KB swings, 9 push press, 9 KB swings, etc.

WOD

3 rounds of
400m run
20 KB lunge in front rack position
10 burpees

WOD

4 Oct 13 WOD

200m run
25 weighted squats
400m run
25 overhead walking lunges
600m run
25 jumping squats
800m run
25 air squats

the weight on the weighted squats and overhead walking lunges should be enough that you shouldn't be able to all of them at one time without taking a break.

WOD

15 minute AMRAP

25 no push up burpees
20 frogleg situps
15 kb swings (heavy kb)

WOD

2 Oct 13 WOD

Starting at the top of Victory Hill, you will do 25 chest to ground pushups, then KB farmers carry to the bottom, then run a 200m route on the street at the bottom of the hill, then pick your KB back up and KB farmers carry back to the top of the hill...that's one round. We will do four rounds of this.

If you are doing this at home and don't have a 100m hill to farmers carry on, the WOD is 4 rounds of:
25 elevated pushups (feet elevated or use pushup bars)
100m farmers carry
400m run.

WOD

1 Oct 13

Tabata round of
Jump rope (double unders)
thrusters
kb swings

Tabata is 20 seconds of work followed by 10 seconds of rest repeated 8 times. So we will do 20 seconds of jump rope, rest 10 seconds, 20 seconds of thrusters, rest 10 seconds, 20 seconds of kb swings, rest 10 seconds...that's round one. We will repeat that for a total of 8 rounds.