WOD 04/30/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
20 Push-ups
20 Sit-ups
Samson Twists stretch (both sides – couple times)
Stretch

Skill work:
Clean and Jerk

WOD: 13.4 Modified
7min AMRAP
3x Clean and Jerks (95/55)
3 Toes-to-bar
6x Clean and Jerks (95/55)
6 Toes-to-bar
9x Clean and Jerks (95/55)
9 Toes-to-bar
12x Clean and Jerks (95/55)
12 Toes-to-bar
15x Clean and Jerks (95/55)
15 Toes-to-bar….

Challenge:
30 Perfect Push-ups
5 mins of Stretching

WOD 04/29/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
4 Lengths Side Shuffle (get low)
20 Push-ups
20 Sit-ups
40 Walking Samson Twists
Stretch

WOD:
Filthy 50 – Modified
** 30min Time Cap
50 Deadlift (95/65)
50 Burpees
50 Push-ups
50 Sit Ups
50 Jumping lunges (25 each leg)
50 KB Swing American (20/12kg)
50 Box Jumps (20/16)
50 Med-Ball Cleans (Black/Blue)
50 Push-press (w/ Bar)
50 Jump Ropes
2min REST
1:00 Plank dont break. Break = 25 post wod Burpees

Challenge:
Wall Sit – Boys vs Girls
** Losing gender does Coaches Choice extra work.

WOD 4/26/2013

WOD below

https://www.facebook.com/MilliesPrincessRun

Race for Millie and Children Like Her – Because Cancer is a Royal Pain

Mission:
It all started with Miss Millie. We just wanted her family to focus on their fight with childhood cancer… not the financial fall-out from medical and peripheral expenses.

Therefore our sole purpose is to raise millions of dollars to help families who have children just like Millie… royal children who need to know that the fairytale is still alive.

Description:
Second Annual Millie’s 5K Princess Walk/Run
June 29, 2013 – Sugarhouse Park

Check-in 7:00 AM
Walk/Run 8:00 AM

Five of Millie’s friends and neighbors mobilized to help offset the cataclysmic financial strain on the family by creating the 2012 Millie’s 5K Princess Walk/Run.

After it was all said and done last June’s event drew national attention, more than 400 participants, $13,000 in cash donations, an additional $10,000 matching grant, and $7,000 in in-kind donations and services.

“After seeing Millie’s strength, I no longer wanted to pity her. In fact, I wanted to be like her. I wanted to stand up with Millie and kick cancer’s butt too!” –Katie, Race Participant

Plan to join us this year to benefit sweet, courageous Millie, a little seven-year-old who is fighting leukemia for the third time. Additional donations may also be used for other families with children fighting cancer and other life-threatening illnesses.

See www.milliesprincessrun.org to register and learn more!

Warmup
3 rounds
Run 200M
5 Pull-ups
10 Pushups
15 Air Squats

WOD
SURPRISE!
and the surprise was…..
20 min AMRAP
5 Burpee Box Jumps
5 KB Swings 50/35
5 Sit-ups

Challenge
3X5 Dips
3 Sets of handstand holds, either with a partner or against a wall.

Africa Yoga Project

Thank you again for contributing to the karma jar.  All funds I receive up until May 11th will go toward sending my friend and teacher Kerry Armstrong to Kenya for the Africa Yoga project.  “The Africa Yoga Project (AYP)  co-founded by Baron Baptiste, educates, empowers and elevates lives from East Africa and globally through the power of Baptiste Yoga™. AYP reaches over 250,000 Kenyans a year through yoga by offering free community outreach classes in youth groups (football, girl’s empowerment groups, arts groups), schools, orphanages, hospitals, jails, detention centers, special needs schools, (deaf, blind and autistic), HIV/AIDS support groups, rural masai villages and many more locations.”

For more information see below:

https://www.z2systems.com/np/clients/ayoga/campaign.jsp?campaign=229&test=true

masai_teaching_masai

WOD 04/25/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
4 Lengths Side Shuffle (get low)
20 Push-ups
20 Sit-ups
40 Walking Samson Twists
Stretch

Pre-WOD:
5 x 5 Front Squats
At roughly 60% of 1 rep max.
Rest 1-2 mins between rounds.

WOD: Flashback WOD – 02/15/13
12min ARMAP
5 Front Squats – (75/55)
3 Strict Pull-ups (10 Jumping Pull-ups)

Challenge:
2min High Plank
2min Childs Squat
5min Stretching

WOD 04/24/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
20 Superman Pulses
20 Push-ups
20 Sit-ups
40 Walking Samson Twists
Stretch

Pre-WOD:
5 Squat Cleans
10mins total
Partnered. On top of each minute. One partner goes on odds and one on evens.

WOD: Outside
Tailpipe
3rounds – partnered
400m run
KB in rack position
** Each partner will run 3 times. While one partner is running the other partner will hold two KBs in the front rack position. Elbows high.

Post-WOD:
2min Childs Squat
** Use KB to counter-balance if needed.

400m Farmer Carry – Partnered

WOD 04/23/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
4 Lengths Side Shuffle (get low)
20 Push-ups
20 Sit-ups
40 Walking Samson Twists
Stretch

Skill Work:
Deadlift

WOD:
5min AMRAP
3 Deadlifts
3 Hang Cleans

Rest 1min and increase weights of deadlifts/cleans

5min AMRAP
6 Deadlifts
6 Hang Cleans

Challenge:
5-10 mins of easy cardio and stretching

WOD 04/22/13

Regional Week. Mon – Thurs workouts at 5:30pm. Friday at Normal time.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
40 Lateral Hops
20 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
20 Pass Throughs
20 Good Mornings
4 Lengths Side Shuffle (get low)
20 Push-ups
20 Sit-ups
40 Walking Samson Twists
Stretch

WOD: 1/4 Murph
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run

Challenge:
40 TGUs
** 20 each side. Pick a heavier load and break them up. Slow, controlled and focused movement.

WOD 04/19/13

respect

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
4 Rounds
10 Jumping Pull-ups
20 Sit-ups

The WOD will start at 12:20 so try and get in a bit early to warmup (without compromising work)
WOD*:
30 Min AMRAP
400m Run
40 Air Squats
8 Pull-ups
8 Dips

*Courtesy of Crossfit22

Challenge:
Weighted walking lunges