05/31/13

Warm Up: Speed Ladder + Hip Opener
Strength: 12 min to find a 1 RM Thruster
WOD: FRAN FRIDAY!!!!
21-15-9
Thrusters (95/65)
Pull Ups (or ring rows -- NO BANDS!!)

05/30/13

Warm Up: 3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Skill: Row 1000m - Max effort
WOD:
Row 500m
3 Rounds
10 Push Press (115/80)
15 Sit-ups (Straight leg)
20 Double Unders (60 Single unders)
Row 500m

05/29/13

Warm Up: Dynamic + Hip Mobility
Strength: 12 min EMOM
2 Deadlift
2 Hang Clean
2 Push Jerk
(Increase weight each set if possible)
WOD: 3 Rounds
Run 400m
20 Squat Cleans (95/65)
15 Burpee Box Jumps (24/20)

05/28/13

Warm Up: Run 400m + Dynamic

Strength: 3 Rounds

              60 sec FLR

              4 Turkish Get ups (per arm)

WOD:

5 Ring Dips

25 KB swings (55/35)

10 Ring Dips

20 KB swings

15 Ring Dips

15 KB swings

20 Ring Dips

10 KB swings

25 Ring Dips

5 KB swings

Memorial Day Hours

Memorial Day Hours: There will be one class at 10am and open gym from 12-2.

05/24/13

Warm up: dynamic
Strength: 4 rounds
A1. 2 rope climbs
A2. 8 good mornings (65/45)
WOD:
Run 200m
6 clean and jerk (115/85)
10 goblet squats (55/35)
Run 200m
8 clean and jerk
12 goblet squats
Run 200m
10 clean and jerk
14 goblet squats

05/23/13

Warm Up: Row 500m + Dynamic
Strength: A. Push Press 5-5-4-4-3-2-1
              B. Ring Rows 3x8
               
WOD:
4 Rounds
8 Snatches (95/65)
10 Hand Release Push UPs
12 Knees to Elbows

05/22/13

Warm up: Dynamic
Strength:
A1. Front Squats 4x5
A2. GHD Sit-ups 4x10

Alternate between each strength. You will do 5 reps for front squats and then do 10 GHD sit-ups. Then repeat each 'round' 4 times.

WOD:
7 minute AMRAP
20 kettlebell swings
15 box jumps
Run 200m

05/21/13

Warm Up:  Run 400m
                 10 GHD Sit Ups
                 10 Back Extensions
                 10 Walking Lunges
                 10 Air Squats
                 10 Push-ups
Strength: 20 min EMOM
               Evens (0, 2, 4, etc) 2 Power Cleans (115/85)
               Odds (1, 3, 5, etc) 5 Ring Dips
WOD: 10-9-8-7-6-5-4-3-2-1
           Thrusters (95/65)
           Burpees
               

05/20/13

Warm Up: Dyanmic + Hip/Shoulder Prep
WOD: CrossFit Totals

05/17/13

Dynamic Warm Up + Shoulder Prep
Strength: Max weighted pullups x3 (rest 2 min between each set)
WOD: 3 Rounds
          20 Knees to elbow
          10 KB Clean and Jerk
          30 sec air dyne spring
**Rest 1 minute between rounds**

05/16/13

Strength: Deadlift: 40%x5
                            50%x5
                           60%x5-8
WOD:

5-10-15

Deadlift (155/115)

Hand stand push up

Row 500m after last set

05/15/13

"Kelly"
 5 rounds
Run 400m
30 box jumps
30 wall balls

05/14/13

Dyn. WU + shoulder prep

Strength: Shoulder press. 40% x5
                                       50%x5
                                       60%x5-8
WOD:

10 Min AMRAP

10 Pullups

10 Push ups

10 situps

05/13/13

Dyn. WU + HIP PREP
Strength: Back Squat: 40% x5
50% x5
60% x5-8

WOD:

14 Min AMRAP

30 Dbl unders
20 Air Squats
10 Burpee Box Jumps

05/10/13

Strength: 3 sets of max ring push ups
WOD: 8 Min AMRAP
10 Deadlifts (95/65)
10 Hang Cleans
10 Push Press

05/09/13

Dyn WU + 2 sets of 10 of GHD SIT UPS and BACK EXTENSIONS
Strength: Deadlift: 75% x5
                            85%x3
                            95% x1-3
WOD:

2 Rounds

40 KBS (55/35)

30 Med ball situps (Touch ground above head and in front of feet)

20 KB snatch (10 per arm)

05/08/13

5 Rounds

Run 400m

10 Cleans (95/65)

10 V-ups

10 Ring rows

05/07/13

Dyn WU + hip prep
Stength: Back squat: 75% x5
                                85% x3
                                95% x1-3
WOD:

10-8-6-4-2

Front Squats (95/65)

OH Lunges (95/65)

05/06/13

Dyn WU + shoulder prep
Strength: Shoulder press: 75% x5
                                       85% x3
                                       95% x1-3

3 Rounds

10 Thrusters (95/65)

15 Hand release push ups

20 Bar Hops

05/03/13

FRIDAY: 
WARM UP:  250m row
                     10 ghd sit ups
                     10 back extensions
                     10 lunges
                     5 pulls ups
                     10 push ups
                     10 pvc pass throughs
                     10 OHS
Strength: Deadlift: 70% x3
                            80% x3
                            90% x3-5
WOD:

21-15-9

Snatch (95/65)

Burpees

05/02/13

Warm Up: Dynamic + Shoulder Prep

Strength: 15 Min to build to 3 rep max bench press

WOD:

7 Min AMRAP

10 Cleans (95/65)

10 Sumo DL high pull

10 Bar Hops

05/01/13

Skill: Double under practice (or progressions for people who arent even close) for 20 mins.

WOD:
50-40-30-20-10
Air Squats
Pushups
Situps