WOD 02/20/2013

couch
Warmup:
Group Warmup – Be on time so we can all start together.

Technique:
Dead lifts
Front Squats – 3 rounds of 15 reps with light weight and perfect form, slow and controlled

WOD:
30-20-10
Deadlift 135/95
Burpees

Challenge (if there is time):
Tabata sit-ups

WOD 02/19/2013

Today we will be doing a WOD from Crossfit.com. It is a WOD dedicated to raising money Hope for Kenya. Hope for Kenya a project ran by Crossfit (I think) raises money for clean water projects, education and other life sustaining endeavors in Kenya. To find out more goto kenya.crossfit.com.

As you might know Mitch is out of town and I cannot be to the Tuesday night WODs, but that doesn’t mean you can just go home 🙂 The WOD must go on. I will give someone the Ipad and speaker and you will all start the WOD together. If you have to modify this WOD that’s fine, do knee pushups or box pushups, do ring rows or jumping pull-ups but only modify if you MUST. You should walk way from this workout with a really good burn in your legs arms and shoulders. I am expecting most of you to get 3-5 rounds so push hard and kick butt!

Warmup:
3 rounds of
10 sec Samson stretches per side
10 Over head squats with a PVC
10 Sit-ups
10 Back extensions
10 dips
then
2 Wall-to-wall lunges

WOD:
“Hope for Kenya”
Complete as many rounds as possible in 12 minutes of
50 Squats
30 Push-ups
15 Pull-ups

Challenge:
4 sets of 30 second handstand holds against the wall

WOD – 02/15/13

Warm-up
2mins Jumping Jacks
1 Walking Lunges
1 Bear Crawl
10 Pass Through
10 Overhead Squats with PVC
10 Good Mornings
10sec Samson Stretch x2
20sec Cobra Hold x2
10 Scorpions (5 each side)
10 Wall Squats (Facing wall – SLOW)

Skill Work:
Front Squats

WOD:
12min ARMAP
5 Front Squats – (75/55)
3 Strict Pull-ups (10 Jumping Pull-ups)

WOD 2/14/2013

A couple reminders.
1) We wil be starting Friday noon bootcamps tomorrow
2) It is your responsibility to get your time sensitive work done before coming to Bootcamp and to make sure your boss is on board with you doing it.

decide now

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Courtesy of crossfit.com

WOD 02/13/13

Warm-up:
6 Sprints
1 Walking Lunges
1 Bear Crawl
10 Pass Through
10 Overhead Squats with PVC
10 Good Mornings
10sec Samson Stretch each Leg
20 Lateral Hops
10 Scorpions (5 each side)
20sec Cobra Hold x2

Skill Work:
Cleans with bar

Challenge:
Farmer Carries

WOD: 12-9-6
Cleans (115/65)
Jumping Pull-ups
Sit-ups

WOD 02/12/13

Warm-up:
6 Sprints
1 Walking Lunges
1 Bear Crawl
10 Pass Through
10 Overhead Squats with PVC
10 Good Mornings
10sec Samson Stretch each Leg
20 Lateral Hops
10 Scorpions (5 each side)
20sec Cobra Hold x2

Skill Work:
Med Ball Cleans

WOD: Tabata Series x 6
Med Ball Cleans
Sprints
Sit-ups
Push-ups
Ring Rows
Air Squats