WOD 05/31/13

Jason and I will be at the Crossfit Regionals. As such no Boot Camp today. If you can make it over Friday-Sunday to see the event it is encouraged. Event is being held at Utah Olympic Oval (5662 Cougar Lane, Salt Lake City, UT 84118)

It is highly encouraged that you use today to get outside. Go run around the lake, stretch in the grass or just have lunch out in the sun. Get outside and enjoy the day.

Thanks.

WOD 05/30/13

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
20 Lateral Hops
12 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
12 Pass Throughs
12 Good Mornings
12 Push-ups
12 Walking Lunges
12 Pull-ups
Stretching; Samson Twists, Cobra, etc.

Pre-WOD (Skills/Strength):
3rds
12 Deep Air Squats (Think Child’s Squat)
1 length Bear Crawl

WOD: On the Minute for 12 minutes
Even Minutes: 16 Air Squats
Odd Minutes: 8 Burpees

Post-WOD (Challenge):
Group Farmer Carry – Pete to lead

WOD 05/29/13

Warmup:
3 Rounds
10 OHS
10 Sec sampson stretch (per side)
10 Sit-ups
10 Back ext
10 Pull-ups
10 Dips

Group Snatch work

Pre-WOD (Skills/Strength):
Power Snatch
5-4-3-2-1

WOD:
21-15-9
Deadlift 225/135
Box Jumnp 30″/24″

Post-WOD (Challenge):
Tabata Hollow Rocks
Tabata Planks

Courtesy of Crossfit22

WOD 05/28/13

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
20 Lateral Hops
12 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
12 Pass Throughs
12 Good Mornings
12 Push-ups
12 Walking Lunges
12 Deep Air Squats (Think Child’s Squat)
12 Pull-ups
Stretching; Samson Twists, Cobra, etc.

Pre-WOD (Skills/Strength):
OHS

WOD:
7min AMRAP
6 OHS (95/65)
6 Bar facing burpees
6 box jumps (24/20)

Post-WOD (Challenge): Controlled – Not timed.
4 RDS
40sec Handstand hold
4 Handstand Box Push-ups

WOD 05/24/13

Murph-1

 

This is a long workout, if you are planning on doing a full Murph make sure your boss is ok with you taking a long lunch.

Warmup:
2 RDS
5 Pull-ups
10 Push-ups
15 Air Squats

WOD:
Murph
Some of you will have to do a 1/2 Murph or a 1/4 Murph, but most will be doing a full Murph.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(Courtesy of crossfit.com)

http://en.wikipedia.org/wiki/Michael_P._Murphy

Post-WOD (Challenge):
10mins of stretching

WOD 05/23/13

REMINDER: TOMORROW IS MURPH. BE PREPARED AND GET YOUR REST.

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
20 Lateral Hops
12 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
12 Pass Throughs
12 Good Mornings
12 Push-ups
12 Walking Lunges
12 Deep Air Squats (Think Child’s Squat)
12 Pull-ups
Stretching; Samson Twists, Cobra, etc.

Pre-WOD (Skills/Strength):
5 RDS
6 SLDL
4 RDL
Partner up and rest between each round. Slow and control movements.

WOD: AB-bata
Sit-ups
Superman Pulses
Side Hip Raises
Cobra Hold
In and Outs

Post-WOD (Challenge):
10mins stretching

WOD 05/22/13

remember
I guess the moral is don’t suck, hahahaha.

Warmup:
3X
Run 200m
10 Box jumps
5 Inch worms

Pre-WOD (Skills/Strength):
Group warm up
Snatch work

WOD: Isabel
30 Snatches (135/95)

Post-WOD (Challenge):
Shoulder stretching
Ab work

WOD 05/21/13

Warmup:
3-5 Minutes of Cardio (Run, Row, Bike)
20 Lateral Hops
12 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
12 Pass Throughs
12 Good Mornings
12 Push-ups
12 Walking Lunges
12 Deep Air Squats (Think Child’s Squat)
12 Pull-ups
Stretching; Samson Twists, Cobra, etc.

Pre-WOD (Skills/Strength):
Tabata Hollow Rock

WOD: Jackie
1000m Run
50x Thruster (45)
30x Pull-ups (No jumping; bands, strict or kipping)

Post-WOD (Challenge):
5mins easy cardio
8mins stretching – focus on shoulders