WOD 09/16/2013

just do it

We will be in our new locations today. Get pumped!

There have been a few people interested in ordering their own jump rope. I have purchased quite a few ropes over the years and I think the best bang for your buck is the Again Faster Revolution X rope for $30. I am ordering a replacement, if you would like one as well let me know by tomorrow. If we get 10 people it drops the price to $25+ shipping.

WARM UP

400 Meter Run
3 Rounds:
15 Jumping Pull Ups
15 Push Ups
15 Sit Ups
15 Squats

SKILL

Tabata Snatch Unders w/light bar

WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters 135/95
10-20-30-40-50-60-70-80-90-100
Double Unders

(Courtesy of Liz@Crossfit22)

WOD 09/12/13

Warmup:
5mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
10 Inch Worms
10 Pass Throughs
10 Walking Lunges
10 Jumping Squats
10 Burpees
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Movement demo

WOD: Hip/Low Back Skill Work
NOT FOR TIME/SCORE.
Focus on form and being mentally present while doing all movements.

2×5 Wall Squats
– Toes pointed at wall, feet under hips, pause at bottom
2×5 Goblet Squats (16/12)
– 5sec hold at bottom forcing knees out to stretch hips
2×10 Air Squats
2×1 length Walking lunges
– set hips back at bottom; engage hamstrings
2×1 length OH Walking lunges (16/12)
– set hips back at bottom; engage hamstrings
– active shoulder stabilization
2×1 length OH Walking lunges BACKWARDS (16/12)
– set hips back at bottom; engage hamstrings
– active shoulder stabilization
2×5 Sots Press (Trainer bar/PVC)
3×10 Narrow Grip OHS (45/35)
3×10 Romanian DL (45/35)
3×5 SL DL (45/35)
– 5 reps each leg per round

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 09/11/2013


Warm up:
3 Rounds
1 Crab walk
20 Sit-ups
15 Squats
10 Arm swing per side (both forward and backwards)
5 Wall walks

Strength: Start as soon as you are done warming up as racks are VERY limited
Back Squat 3×5
Strict Press 3×5

WOD:
2 Rounds
10 KB swings 50/35
20 Ab rolls
10 KB swings
20 Back Ext (use GHD if you have been coming for more than 2 months)
10 KB swings
20 Scissor kicks (per side)
10 KB swings
20 Weighted sit-ups
10 KB swings
20 In & outs

WOD 09/10/13

BOOTCAMP WILL BE OUTSIDE THIS WEEK. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
** Bring your loaded barbell and PVC pipe out front.
800m Run
Group warm-up for Shoulder Mobility and OHS warm-up

WOD: “Nancy”
5 RDS
400m Run
15x OHS (95/65)

Post-WOD (Challenge/Cool-down):
AB Surprise – Boys vs Girls

WOD 09/09/13

BOOTCAMP WILL BE OUTSIDE THIS WEEK. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
800m Run
Group Warm-up and stretch

Pre-WOD (Skills/Strength):
Coaches Surprise

WOD:
4x :30/:30
Rest 2:00 Between each station.
Complete one full station before moving on to the next.

4x:30/:30
Frog Hop
Rest 2:00
Goal 25 reps/:30

4x:30/:30
Split Jump
Rest 2:00
Goal 20 reps/:30

4x:30/:30
Burpee
Goal 10 reps/:30

Post-WOD (Challenge/Cool-down):
800m jog.
Stretching.

WOD 09/06/13

BOOTCAMP WILL BE OUTSIDE THIS. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
800m Run
Group Warm-up and stretch

Pre-WOD (Skills/Strength):
Running Drills

WOD: Barbells and Balls

3RDS
20 MB Cleans
200m Run
20 Push-press (Bar)
200m Run
20 MB Sit-ups
200m Run
20 OHS (Bar)

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 09/05/13

BOOTCAMP WILL BE OUTSIDE THIS WEEK. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
800m Run/Jog
10 Inch Worms
20 Jumping Squats
10 Burpees
20 Sit-ups
800m Run/Jog
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
4x 30sec OHS Hold at bottom – PVC
4x 15 Goblet Squats (24/16)

WOD: Tabatas
Froggers
Push-ups
Superman Pulse
Mountain Climbers

Post-WOD (Challenge/Cool-down):
50 Deck Squats
Stretching and easy jog.

WOD 09/04/13

BOOTCAMP WILL BE OUTSIDE THIS WEEK. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
800m Run/Jog
10 Inch Worms
20 Jumping Squats
10 Burpees
20 Sit-ups
800m Run/Jog
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
3×5 (each side) KB SLDL
3×5 Squat and Explosive High Jump

WOD: KB Snatch TEST
Max KB Snatch in 10:00 24kg/16kg

The goal is to break 200. A good pattern to follow is a ladder 10, 9, 8, 7…..1, then repeat. Each ladder will give you 55 reps. Get 4 ladders and you have yourself with 220 reps. Try to keep swings even per arm.

Post-WOD (Challenge/Cool-down):
2min Mtn Climbers
400m job
Stretching.

WOD 09/03/13

BOOTCAMP WILL BE OUTSIDE THIS WEEK. DRINK YOUR WATER PRE-WORKOUT.

Warmup:
800m Run/Jog
10 Inch Worms
20 Jumping Squats
10 Burpees
20 Sit-ups
800m Run/Jog
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Tabata Split Jumping Lunges

WOD: 20min AMRAP
5 Burpees
200m Run
6 Burpees
200m Run
….
Keep going until time runs out.

Post-WOD (Challenge/Cool-down):
2min Childs Squat
4x30s Samson Stretch
Stretching.