W.O.D.

  • WOD 05/20/13


    Stretch

    Upper Body 


    Warm- Up

    500m Row

    15 KB Swings

    15 Pull Ups (Scale-Jumping Kipping Pull Ups)


    WOD

    "Helen"

    3 Rounds for Time of:

    400m Run

    21 KB Swings (1.5 pood/1 pood)

    12 Pull Ups (Scaled-Negative Pull Ups)


    WOD Demo


    Finale 

    30 Wall Facing Squats (work on form!)

    Static Stretches (the best time to really work on your mobility & flexibility is when you are warmed up after a workout)


  • WOD 05/18/13


    Warm- Up

    Run 2 Laps Around Complex


    WOD

    "Fight Gone Bad"

    *Perform the exercise for 1 min then continue to next exercise for 1 min (with no rest in between) and continue for all 5 exercises. 1 minute rest in between rounds. This workout is for total points (reps) so keeping track of reps is necessary. 

    3 Rounds of:

    Wall Balls (M-20lb/10" , W-14lb/9")

    SDHP (M-75lb , W-45lb)

    Box Jumps (20")

    Push Press (M-75lb , W-45lb)

    Row (For Calories)


    WOD Demo


    Finale 

    Tabata Rope Slams

  • WOD 05/17/13

    Warm- Up

    Tabata Burpees


    WOD

    2013 CrossFit Games Regional Event 1

    "Jackie"

    1000m Row

    50 Thrusters (45lb, Scaled-30lb)

    30 Pull Ups (Scaled-15 Negatives, 15 Jumping Kipping)


    WOD Demo


    Finale 

    2 Rounds of:

    50 Pulse Crunches

    50 Oblique Crunches (25 each side)

    50 Russian Twists (w/ ball)

  • WOD 05/16/13


    Stretch

    Wrists

    Shoulders

    Chest


    Warm- Up

    20 Push Ups

    20 Floor Dips

    1 Mile Run


    WOD

    Weighted Dips

    3-2-2-2-1-1-1-1-1 reps


    WOD Demo


    Finale 

    Practice Double Unders

    500m Row with Heavy Drag

  • WOD 05/15/13


    Stretch

    Wrists

    Squat Position

    Lower Back

    Shoulders


    Warm-Up

    500m Row

    Today is going to be very instructional (and believe me you will get plenty of a workout doing the movements over and over) and then we will do a quick workout at the end. We will be going through the Burgener Warm Up (video below) and then go through the progressions in the other 2 videos. Coach Burgener is THE olympic lifting coach. We will do alot more of the Burgener Warm Up in the future because getting better at those skills makes you better at everything else. 

    Burgener Warm Up

     

    Burgener Clean Warm Up

    Burgener Clean Progressions Part 1

    Part 2



    WOD

    AMRAP in 5 Mins:

    Full Squat Cleans


    Pure Art...



    Finale 

    300 Jump Ropes



  • WOD 05/14/13

     

    Warm-Up

    15 Spider Man Crawls

    300 Jump Ropes

    Practice Back Squats and HSPUs for at least 3 mins each


    WOD

    "Breham"

    For Time:

    10 Ascents, 15" Rope Climb (Scaled-Rope Pull Ups (See video))

    20 Back Squats (225lbs/165lbs)

    30 Handsand Push Ups

    40 Calorie Row


    Scaled Version

    Rope Climb Technique


    Finale

    40 Wall Facing OH Squats

  • WOD 05/13/13


    Stretch

    Achilles

    Ankles

    Hips

    Sit in bottom of squat


    Warm Up

    100 Jump Ropes

    30 Burpees


    WOD

    "Kelly"

    Rx'd

    Rounds for Time of:

    400m Run

    30 Box Jumps (24"/20")

    30 Wall Balls (M-20lb/10" W-14lb/9")

    Scaled

    Rounds instead of 5


  • WOD 05/11/13

    Warm Up

    300 Jump Ropes


    WOD

    6 Rounds for Time of:

    200m Sprints

    10 KB Swings (55/35)

    10 KB Step Ups (24")


    Finale

    75 Weighted Sit Ups 

    or

    25 Wall Balls

  • WOD 05/10/13

    Stretch

    Spend some extra time on the foam roller


    Warm Up

    750M Row


    WOD

    5 Rounds for Weight of:

    5 Dumbbell Deadlifts

    5 DB Hang Cleans

    5 DB Push Presses

    5 DB Squats

    *Cannot put the dumbbells down until you have finished the round

    Finale

    Work on a skill/movement that you need to improve on

  • WOD 05/09/13

    Warm-Up

    40 Ball Slams (20/14)


    WOD

    3 Rounds for Time of:

    800M Run

    50 Back Extensions

    50 Sit-Ups


    Finale

    Work on a skill/movement you'd like to improve

  • WOD 05/08/13


    Stretch

    Wrists

    Shoulders 

    Back


    Warm Up

    800m Run

    20 OH Air Squats (facing wall)


    WOD

    21-15-9

    HSPU (Handstand Push Ups)

    Pull Ups

    *The progressions that we will do is either knees on the box, feet on the box or full handstand push ups


    Finale

    2 Mins Unbroken of Hanging Spins (This is a new full core exercise that we are going to start utilizing quite a bit)

    This link shows a real world example http://youtu.be/JChvEsOI8I8 

  • WOD 05/07/13

    Stretch

    -Wrists

    -Lower Back

    -Hip Flexors

    -Hamstrings

    PLEASE watch this to improve your mobility


    Warm-Up

    1800 Meter Row 


    WOD

    Front Squats

    10-10-10-10-10

    *We are working on form and getting used to front squats more than worrying about heavier weight. We will choose a weight that is the heaviest you can do with proper form.

    The host in the video makes you feel right at home in the South huh? ;-)


    Finale

    120 Mountain Climbers

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