WOD 07/31/13

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Warmup:
50 Double unders
40 Sit-ups
30 Squats
20 Jumping Pull Ups
10 Box Dips

Pre-WOD (Skills/Strength):
5X5 Dips
If you can do 5 dips w/no band then try adding weight.

WOD:
5 RDS
20 OH Walking Lunges (45)
10 Box Jumps (24/20)
10 Chest to Bar Pull-ups
Rest 1min between rounds

Post-WOD (Challenge/Cool-down):
If there’s time

WOD 07/30/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
30sec Plank Hold
30sec Hollow Rock Hold
20 Walking Lunges
20 Mtn Climbers
10 Pass Throughs
10 Push-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
4 x 6 Front Squats
Set every 2mins. During the “downtime” jump rope singles.

WOD: 3min Core Drills
On the :30 for 3min; Rest 1min between each 3min set.
Set 1: 5 Toes to Bar
Set 2: 10 V-Ups
Set 3: 20 Flutter Kicks
Set 4: 10 Superman Pulse
Set 5: 5 Knees to Elbows

Post-WOD (Challenge/Cool-down):
1 lap around building easy jog
Stretch

WOD 07/29/13

2013-07-14 18.08.49
Warmup:
3 Rounds
5 Inch worms
10 PVC passthrough
15 Jumping Pull up
20 Walking lung

Pre-WOD (Skills/Strength):
Wod movements

HERO WOD: Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Post-WOD (Challenge/Cool-down):
Mobility

WOD 07/26/13

2013-07-14 18.11.49
Warmup:
3 rounds:
10 Wall Squats
10 WB Push Press
10 Inch Worms

Pre-WOD (Skills/Strength):
3×5 OHS

WOD:
12 Min AMRAP
12 Box Jump 24/20
9 Push Press 115/75
6 Toes to Bar

RX+ Box 30/24, PP 135/95

Post-WOD:
We didn’t get to this on Wednesday so lets try again today.
3 sets of
Wall to wall to wall walking lung with plate over head 45/25

*Courtesy of Crossfit22

Ryan getting 455 on a dead lift!!
2013-07-24 12.55.31

WOD 07/25/13

I will be out of town this week visiting family in CA. Please coordinate with other bootcamp people so you have a group to work together with. Also this week is the Crossfit Games. Check them out.

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
30sec Plank Hold
30sec Hollow Rock Hold
20 Walking Lunges
20 Mtn Climbers
10 Pass Throughs
10 Push-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
5mins of Double Under Practice/Work
Rest as needed

WOD:
Run with the Burp
20min Run with a 3 burpees at the top of every minute.
Wear a watch so you can keep track.
Try to make as many laps around the building as you can.

Post-WOD (Challenge/Cool-down):
Group Stretching lead by Andrea or Covina

WOD 07/24/13

2013-07-17 06.43.07

Warm Up
3 rounds of
Bear crawl – wall to wall to wall
20 Squats
10 Toe touches
10 Jumping pull ups

Strength Day

You get 3 attempts to find your 1 rep max on
Back Squat
Press (strict)
Dead Lift
*I will be programming some workouts based on your 1RM so if you can’t come today you will still need to find these out. Come talk to me and I will work with you to get your numbers.

Challenge
3 sets of
Wall to wall to wall walking lung with plate over head 45/25

WOD 07/23/13

I will be out of town this week visiting family in CA. Workout group at normal time without coach. Also this week is the Crossfit Games. Check them out.

Good article on Interval Training:

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
30sec Plank Hold
30sec Hollow Rock Hold
20 Walking Lunges
20 Mtn Climbers
10 Pass Throughs
10 Push-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Keep your focused on form and get full range of motion.

Pre-WOD (Skills/Strength):
5×3 Strict Pull-ups
5×3 Broad Jumps

WOD: Cindy
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Post-WOD (Challenge/Cool-down):
Group Farmer Carry – Pete or Erika to lead

WOD 07/19/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
30sec Plank Hold
30sec Hollow Rock Hold
20 Walking Lunges
20 Mtn Climbers
10 Pass Throughs
10 Push-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Challenge):
Group Farmer Carry

WOD:
Open WOD 12.1
7mins of max Burpees

Post-WOD (Skills/Strength):
Couple rounds warm-up bench press then…
5×4 Bench Press
** Build up weight each round

WOD 07/18/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
30sec Plank Hold
30sec Hollow Rock Hold
20 Walking Lunges
20 Mtn Climbers
10 Pass Throughs
10 Push-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Watch the videos below prior to workout. They will help understand the movement and drills we are going to work today.

Full movement. Chad Vaughn – #285 Snatch

Snatch First Pulls

Klokov High Pull

Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
EMOM for 5 minutes – 1 Squat Snatch @ 90% of max from #1
** Weight should be heavy enough that a squat snatch is required. If your power snatching it the weight is too light.

Then…
3X5 Snatch First Pulls (3 second pause at the knees) – 50% of max from #1
Rest 1min between each set

Then…
3×3 Klokov High Pull – 50% of max from #1 ()
Rest 1min between each set

WOD (Met-Con):
2mins Double Unders
2mins Burpees
2mins Jumping Jacks

Score is total reps of all 6mins.

Post-WOD:
Shoulder mobility and stretch