Tuesday, August 3, 2010
Sunday, August 1, 2010
Food is Fuel for Life and at the Box! Monday, August 2, 2010
Teen WOD
Warm Up:
DJM+ 10 Ring Dip
10 OHS PVC
10 Pull Up or 10 Push Ups
Strength: Shoulder Press
20 Min. AMRAP
6 Squat Clean Thruster
12 Kettle Bell Swing
18 Push Ups
I've attached an article that may help you understand the Paleo/Zone Nutrition Plan better. Remember: Food is Fuel for Fitness! This plan will help you perform better in life and at the box!
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
Warm Up:
DJM+ 10 Ring Dip
10 OHS PVC
10 Pull Up or 10 Push Ups
Strength: Shoulder Press
20 Min. AMRAP
6 Squat Clean Thruster
12 Kettle Bell Swing
18 Push Ups
I've attached an article that may help you understand the Paleo/Zone Nutrition Plan better. Remember: Food is Fuel for Fitness! This plan will help you perform better in life and at the box!
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
Thursday, July 29, 2010
Friday, July 30th
Teen WOD
Warm Up:
DJM +
2 sets of 14 Push Ups
Mountain Climbers 20 X 2
Strength:
Thruster
Team WOD:
Perform the following movements as a two person team:
80 Box Jumps 20/24
400m Farmer Walk 24kg/16kg
40 Step Ups 24kg/16kg
300' Lunges with Weight Overhead 45/25
400m Run with Plate 45/25
CrossFit is highly Contagious: May cause fatigue, nausea, Vomiting and an increased risk of fitness!!!! Sounds like a good sickness to me. Sign me up!
Warm Up:
DJM +
2 sets of 14 Push Ups
Mountain Climbers 20 X 2
Strength:
Thruster
Team WOD:
Perform the following movements as a two person team:
80 Box Jumps 20/24
400m Farmer Walk 24kg/16kg
40 Step Ups 24kg/16kg
300' Lunges with Weight Overhead 45/25
400m Run with Plate 45/25
CrossFit is highly Contagious: May cause fatigue, nausea, Vomiting and an increased risk of fitness!!!! Sounds like a good sickness to me. Sign me up!
Tuesday, July 27, 2010
"Helen" Wednesday, July 28th, 2010
(Teen WOD)
Warm Up:
DJM +
14 Push UPs 3 sec down, 1 sec Up
20 Mountain Climbers x 2
Strength:
Push Press
WOD:
"Helen"
3 Rounds
400m run
21 Kettlebell Swings
12 Pull Ups
"If you want to do anything, you find a way; If you don't want to do anything, you find an excuse!" - OPT
Warm Up:
DJM +
14 Push UPs 3 sec down, 1 sec Up
20 Mountain Climbers x 2
Strength:
Push Press
WOD:
"Helen"
3 Rounds
400m run
21 Kettlebell Swings
12 Pull Ups
"If you want to do anything, you find a way; If you don't want to do anything, you find an excuse!" - OPT
Sunday, July 25, 2010
Monday, July 26th "The Bear"
(Teen WOD)
Warm Up:
DJM +
Push Ups 14 X 2 3 seconds down, 1 second Up Rest 60 Seconds between sets
Mountain Climbers 20 X 3
Strength/Skill:
Agility
WOD:
"The Bear"
5 Rounds:
Perform this sequence of movements 7 times then take 2 minute break
Power Clean, Front Squat, Push Press, Back Squat, Push Press
Power Clean, Front Squat, Push Press, Back Squat, Push Press
Thursday, July 22, 2010
Friday, July 23rd
(Teen Wod)
Warm Up:
DJM+
20 GHD Sit UPs
10 Alternating Med Ball Push Ups
10 Pull Ups
Strength:
Over Head Squats
5- 65% 5-75% 5-85%
WOD:
A. 3 rounds for time:
15 Dumb bell Split Jerk
50 Walking Lunges
B. 5 Rounds for Reps
30 Second Medball cleans
30 second rest
C. Amrap Double Unders 2 min.
Rest 1 min.
Amrap Double unders 2 min.
Rest and have a great weekend!
Warm Up:
DJM+
20 GHD Sit UPs
10 Alternating Med Ball Push Ups
10 Pull Ups
Strength:
Over Head Squats
5- 65% 5-75% 5-85%
WOD:
A. 3 rounds for time:
15 Dumb bell Split Jerk
50 Walking Lunges
B. 5 Rounds for Reps
30 Second Medball cleans
30 second rest
C. Amrap Double Unders 2 min.
Rest 1 min.
Amrap Double unders 2 min.
Rest and have a great weekend!
Tuesday, July 20, 2010
Wednesday, July 21st
Warm Up:
DJM +
800m run
Strength:
Back Squat
WOD:
Teams of 2
Max rowing for Calories:
1 teammate rows for calaries for 1 full minute then switch to the other teammate rowing while other teammate rests. Continue for 10 minutes total for team.
REST at least three minutes
Teams of 2
1 teammate performs push ups for one minute while
1 teammate performs box jumps for one minute. Switch movement on the top of each minute for a total of 8 minutes.
Game!
DJM +
800m run
Strength:
Back Squat
WOD:
Teams of 2
Max rowing for Calories:
1 teammate rows for calaries for 1 full minute then switch to the other teammate rowing while other teammate rests. Continue for 10 minutes total for team.
REST at least three minutes
Teams of 2
1 teammate performs push ups for one minute while
1 teammate performs box jumps for one minute. Switch movement on the top of each minute for a total of 8 minutes.
Game!
Sunday, July 18, 2010
Monday, July 19, 2010
(Teen WOD)
Warm Up:
DJM + 20 Alternating Medball Push Ups
10 Pull Ups
10 GHD Sit Ups
Agility work
Strength: Push Press
5 - 65% rest 2 minutes
5 - 75% rest 2 minutes
5 - 85% rest 2 minutes
AMRAP at 85%
WOD:
30 - 20 - 10
Double Unders (triple numbers if doing singles 90 - 60 - 30)
Kettle Bell Swings
Hoover Ball Game - if time allows.
( This game will be played on Wednesday if time does not allow for it on Monday.)
Thursday, July 15, 2010
Knees to Elbows!! Friday, July 16, 2010
(Teen WOD)
Warm Up:
DJM +
10 push ups
5 Rounds of 10 GHD sit ups. Rest as needed!
Skill Work:
Hand Stand Push Up Ladder
Rest 5 minutes
WOD:
10 Wall Balls
1 Knee to Elbow
9 Wall Balls
2 Knee to Elbow
8 Wall Balls
3 KTE
....
1 Wall Ball
10 Knee To Elbow
Stretch!
Tuesday, July 13, 2010
WOD will be at the new box on Wednesday! It's Game time! "Hoover Ball"
(teen WOD)
Warm Up:
3 Rounds:
10 Pull ups
10 Push Ups
10 Jump Squats
Skill Work:
Timed Double Unders - 10 minute DU's
Really push to complete the double unders. Pick a number that you think you can do in a row. Perform that many double unders then rest for 10 breaths or so. Continue to do this throughout the 10 minutes focusing on breathing and speed. This practice will help you increase your double under capacity.
WOD:
GAME TIME!! "Hoover Ball"
Cut and paste this link to see what Hoover Ball is all about!
http://www.youtube.com/watch?v=zjyN-PGu6Ic
Warm Up:
3 Rounds:
10 Pull ups
10 Push Ups
10 Jump Squats
Skill Work:
Timed Double Unders - 10 minute DU's
Really push to complete the double unders. Pick a number that you think you can do in a row. Perform that many double unders then rest for 10 breaths or so. Continue to do this throughout the 10 minutes focusing on breathing and speed. This practice will help you increase your double under capacity.
WOD:
GAME TIME!! "Hoover Ball"
Cut and paste this link to see what Hoover Ball is all about!
http://www.youtube.com/watch?v=zjyN-PGu6Ic
Sunday, July 11, 2010
The World's Greatest Stretch! Monday, July 12th
(Teen WOD)
Warm Up:
DJM +
10 Pull Ups
20 Push Ups
30 Double Unders
Strength Work:
Deadlift
5 -65%
3- 80%
1 - 95%
1 - 101%
WOD:
3 Rounds for time:
10 Deadlifts at 115% of Body Weight
25 Box Jumps
Stretch!
Perform the "World's Greatest Stretch" - many of you have performed this stretch. As a reminder, please review this video:
http://www.breakthrupt.com/main/index.php?option=com_content&view=article&id=416:worlds-greatest-stretch&catid=97:exercises&Itemid=159
Warm Up:
DJM +
10 Pull Ups
20 Push Ups
30 Double Unders
Strength Work:
Deadlift
5 -65%
3- 80%
1 - 95%
1 - 101%
WOD:
3 Rounds for time:
10 Deadlifts at 115% of Body Weight
25 Box Jumps
Stretch!
Perform the "World's Greatest Stretch" - many of you have performed this stretch. As a reminder, please review this video:
http://www.breakthrupt.com/main/index.php?option=com_content&view=article&id=416:worlds-greatest-stretch&catid=97:exercises&Itemid=159
Thursday, July 8, 2010
"Cindy"
(Teen WOD)
Warm Up:
20 Double Unders
20 GHD Sit Ups
20 GHD Back Extensions
Strength:
Deadlift
WOD:
"Cindy"
20 minutes AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
STRETCH!!
Tuesday, July 6, 2010
WOD is at Hampton Roads Box on Wednesday, July 7th
Thanks for breakin' in the new box!! Great work on the WOD!
REMINDER/ANNOUNCEMENTS:
Beach Workout this weekend!!!
Saturday, July 10, 2010 @ 8:30a Yorktown Beach
We will have cold water for you for the WOD
ALSO -
Need feedback from parents on whether you would rather have WOD at Hampton Roads or Oyster Point Gym. We realize it's a little longer drive to the Oyster Point gym and want to take the pulse on which gym would work better for you. Please give this some thought and let Jim or Dianne know.
Please stop during workout if you feel light headed or over heated. Get water and deep breaths.
Warm Up:
10 Push Ups
10 Squats
10 Double Unders(really try to work on the double unders rather than singles.)
Strength:
Hang Power Clean
Max Effort
5 - 65%
3 - 80%
1 - 95%
1 - 101%
WOD:
1000m Row 1 min. rest
21- 15 - 9 - 15 -21 with 1 min. rest after each round
SDHP
Back extensions
STRETCH!!
REMINDER/ANNOUNCEMENTS:
Beach Workout this weekend!!!
Saturday, July 10, 2010 @ 8:30a Yorktown Beach
We will have cold water for you for the WOD
ALSO -
Need feedback from parents on whether you would rather have WOD at Hampton Roads or Oyster Point Gym. We realize it's a little longer drive to the Oyster Point gym and want to take the pulse on which gym would work better for you. Please give this some thought and let Jim or Dianne know.
Please stop during workout if you feel light headed or over heated. Get water and deep breaths.
Warm Up:
10 Push Ups
10 Squats
10 Double Unders(really try to work on the double unders rather than singles.)
Strength:
Hang Power Clean
Max Effort
5 - 65%
3 - 80%
1 - 95%
1 - 101%
WOD:
1000m Row 1 min. rest
21- 15 - 9 - 15 -21 with 1 min. rest after each round
SDHP
Back extensions
STRETCH!!
Sunday, July 4, 2010
Monday's WOD will be at the Koske's NEW BOX!!
(Teen Wod)
Announcement: Monday, July 5th, we are holding our very first Teen WOD at the Koske's New Box, CrossFit Oyster Point!! Come check out the new place and get a great workout in.
Location:
320 Ed Wright Lane
Newport News, VA 23602
Located behind Office Depot, Rec Warehouse and Jeff's Flowers.
Look for white CrossFitOP banner on side of building.
Time: 4:00 (As usual, please feel free to come early to warm up)
WOD: Will be announced when you get there. It's a chipper though!
Contact Dianne at 593-6373 if you have any questions!
Look forward to seeing you there!
Announcement: Monday, July 5th, we are holding our very first Teen WOD at the Koske's New Box, CrossFit Oyster Point!! Come check out the new place and get a great workout in.
Location:
320 Ed Wright Lane
Newport News, VA 23602
Located behind Office Depot, Rec Warehouse and Jeff's Flowers.
Look for white CrossFitOP banner on side of building.
Time: 4:00 (As usual, please feel free to come early to warm up)
WOD: Will be announced when you get there. It's a chipper though!
Contact Dianne at 593-6373 if you have any questions!
Look forward to seeing you there!
Friday, July 2, 2010
"Helen"
(Teen Wod)
Warm Up:
10 Clapping Push Ups
10 GHD Sit Ups
10 Jumping Squats
Strength Work:
Push Jerk ME
WOD:
"Helen"
400m Run
21 Kettle Bells
12 Pull Ups
Stretch
Warm Up:
10 Clapping Push Ups
10 GHD Sit Ups
10 Jumping Squats
Strength Work:
Push Jerk ME
WOD:
"Helen"
400m Run
21 Kettle Bells
12 Pull Ups
Stretch
Wednesday, June 30, 2010
Team workout today! June 30, 2010
(Teen WOD)
Warm Up:
10 Clapping Push Ups or weighted Push Ups
10 Ring dips
10 GHD Sit Ups
Strength Work:
Thruster
WOD: Teams of 2 or 4 complete as many reps as possible in 15 minutes of:
DeadLifts
Dumbbell Pushpress
Row for Calories
Stretch!
Warm Up:
10 Clapping Push Ups or weighted Push Ups
10 Ring dips
10 GHD Sit Ups
Strength Work:
Thruster
WOD: Teams of 2 or 4 complete as many reps as possible in 15 minutes of:
DeadLifts
Dumbbell Pushpress
Row for Calories
Stretch!
Sunday, June 27, 2010
Monday, June 28, 2010
(Teen WOD)
Warm Up:
Left Side of Board then
10 Clapping push ups or weighted push ups
10 Knees to Elbows
5 10 Second handstands
Agility drill
Strength Work:
Back Squat - Max Effort
5 @ 65%
3 @ 80
1 @ 95
1 @ 101
WOD:
21, 15, 9, 15, 21 - 2 minutes rest between each round
Push Ups
Sumo Deadlift High Pull (SDHP)
Stretch!
Friday, June 25, 2010
"Back by Popular Demand"..the return of the bumper slide
(Teen WOD)
Warm Up:
DJM and
DJM and
20 Double Unders
20 Jumping Squats
20 Push Ups
Strength Work:
Push Press Max Effort 65 80 95 101 1 Rep Max
WOD:
Teams of Two, One athlete performs one round then tags the other and continues to take turns with WOD.5 Rounds:
10 Sand Bag Get Ups
Run 50 ft
50 ft slide with bumper weight (25/45)
Stretch!
Tuesday, June 22, 2010
Hang Power Cleans!
(Teen WOD)
Warm Up:
10 GHD Sit Ups
10 Double Unders
10 Jumping Squats
Strength Work:
Hang Power Clean
- ME - 65 80 95 101%
WOD:
4 Rounds
5 Pull Ups
10 Push Ups
15 KB Swings
Warm Up:
10 GHD Sit Ups
10 Double Unders
10 Jumping Squats
Strength Work:
Hang Power Clean
- ME - 65 80 95 101%
WOD:
4 Rounds
5 Pull Ups
10 Push Ups
15 KB Swings
Sunday, June 20, 2010
"Max Effort" Today!
(Teen Wod)
Warm Up:
DJM and
10 Jumping Squats
10 Double Unders
10 GHD Sit Ups
Strength Work:
Deadlift
5 - 65%
3 - 85%
1 - 95%
1 - 101% Max Effort with good form
WOD:
"21"
Run 200m
21 Hang Power Cleans (65 lbs)
21 Burpees
21 Push Press
Run 200m
STRETCH!
Warm Up:
DJM and
10 Jumping Squats
10 Double Unders
10 GHD Sit Ups
Strength Work:
Deadlift
5 - 65%
3 - 85%
1 - 95%
1 - 101% Max Effort with good form
WOD:
"21"
Run 200m
21 Hang Power Cleans (65 lbs)
21 Burpees
21 Push Press
Run 200m
STRETCH!
Thursday, June 17, 2010
"The Bear!"
(Teen WOD)
Warm Up:
10 Lunges (10 R 10 L)
10 Push Ups (Wide and Narrow)
10 Pull Ups (regular and reverse grip)
10 Squats
Strength:
Push Press 65 75 85(AMRAP at 85%)
WOD:
"The Barbell Bear"
On the minute, every minute for 20 minutes perform:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
Rest until the top of the minute
Stretch!
Warm Up:
10 Lunges (10 R 10 L)
10 Push Ups (Wide and Narrow)
10 Pull Ups (regular and reverse grip)
10 Squats
Strength:
Push Press 65 75 85(AMRAP at 85%)
WOD:
"The Barbell Bear"
On the minute, every minute for 20 minutes perform:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
Rest until the top of the minute
Stretch!
Tuesday, June 15, 2010
Wallballs and Swings!!
(Teen WOD)
Warm Up:
DJM and
10 Lunges
10 Push Ups (5 Wide and 5 Narrow)
10 Pull Ups (5 regular grip and 5 reverse grip)
10 GHD Sit Ups
Deceleration Drills
Strength Work:
Hang Power Clean
WOD:
21 -15 - 9
Wall Balls ( 14/20)
Kettle bell Swings (20/35)
Optional 400m run after each 'set'
Stretch
Warm Up:
DJM and
10 Lunges
10 Push Ups (5 Wide and 5 Narrow)
10 Pull Ups (5 regular grip and 5 reverse grip)
10 GHD Sit Ups
Deceleration Drills
Strength Work:
Hang Power Clean
WOD:
21 -15 - 9
Wall Balls ( 14/20)
Kettle bell Swings (20/35)
Optional 400m run after each 'set'
Stretch
Sunday, June 13, 2010
5 - 4 - 3 - 2 - 1 GO!!
(Teen WOD)
Warm Up:
Left Side of board
10 Lunges(make sure your knee is not going over your toes)
10 Push Ups (5 narrow push ups, 5 wide push ups)
10 Pull Ups (5 regular pull ups, 5 reverse grip pull ups)
10 GHD Sit Ups
Strength Work:
DeadLift 65%, 75%, 85%
WOD:
5-4-3-2-1
5 minutes of Rowing
4 minutes of Box Jumps
3 minutes of Pull Ups
2 minutes of Goblet Squats
1 minute of Plank Rows
Stretch!
Warm Up:
Left Side of board
10 Lunges(make sure your knee is not going over your toes)
10 Push Ups (5 narrow push ups, 5 wide push ups)
10 Pull Ups (5 regular pull ups, 5 reverse grip pull ups)
10 GHD Sit Ups
Strength Work:
DeadLift 65%, 75%, 85%
WOD:
5-4-3-2-1
5 minutes of Rowing
4 minutes of Box Jumps
3 minutes of Pull Ups
2 minutes of Goblet Squats
1 minute of Plank Rows
Stretch!
Thursday, June 10, 2010
Wednesday, June 9, 2010
Burpees!!
(Kid's WOD)
Warm Up:
10 Squats
10 Push Ups
5-10 second planks
Strength:
Push Press
WOD:
3 Rounds
Row 250m
10 Burpees
5 Push Press
Warm Up:
10 Squats
10 Push Ups
5-10 second planks
Strength:
Push Press
WOD:
3 Rounds
Row 250m
10 Burpees
5 Push Press
Tuesday, June 8, 2010
Time to Row!!
(Teen Wod)
Warm Up:
DJM
10 OHS
Agility
Strength:
Split Squat
WOD:
5 rounds
500 row
Amrap Push Ups
Rest 3 minutes between sets
Monday, June 7, 2010
Kickball!! Tuesday, June 8, 2010
(Kids WOD) Allie doin' a great job at her push ups!
(Kids WOD)
Warm Up:
10 Squats
10 Push Ups
5- 10 second planks
Strength:
Shoulder Press
WOD:
3 rounds:
10 Sit Ups
10 Sandbag Get Ups
10 Thrusters
Game:
Kickball!!!
(Kids WOD)
Warm Up:
10 Squats
10 Push Ups
5- 10 second planks
Strength:
Shoulder Press
WOD:
3 rounds:
10 Sit Ups
10 Sandbag Get Ups
10 Thrusters
Game:
Kickball!!!
Sunday, June 6, 2010
Great job at the beach Teens! June 7, 2010
(Teen WOD)
Great Job at the beach guys and gals!!
Great Job at the beach guys and gals!!
Warm Up:
Left side of board and 10 OHS with PVC pipe
Agility work
Strength work:
Hang Power Clean
WOD:
5 rounds:
10 Pull Ups
10 SDHP
10 Ring Dips
10 Push Ups
2 minute rest after each round
Thursday, June 3, 2010
REMINDER:There's a Saturday WOD at Yorktown Beach at 8:30a!! Great time will be had!
(Teen WOD)
Warm Up:
Whole Board
Strength Work:
Back Squat
WOD:
AMRAP in ??? minutes
3 Sandbag Get Ups
6 Sandbag Sit ups
Sandbag run - (length of the gym and back)
45# Weight Slide
Stretch
Warm Up:
Whole Board
Strength Work:
Back Squat
WOD:
AMRAP in ??? minutes
3 Sandbag Get Ups
6 Sandbag Sit ups
Sandbag run - (length of the gym and back)
45# Weight Slide
Stretch
Wednesday, June 2, 2010
Mountain Climbers are our friends!
Gotta love the ring swings!
(Kids WOD)
Warm Up:
5 Push Ups
5 Jumping Swatss
5 Broad Jumps
Strength Work:
Push Press
WOD:
3 rounds:
10 Push Press
20 Mountain Climbers
30 Abmat Sit Ups
Game!!!
(Kids WOD)
Warm Up:
5 Push Ups
5 Jumping Swatss
5 Broad Jumps
Strength Work:
Push Press
WOD:
3 rounds:
10 Push Press
20 Mountain Climbers
30 Abmat Sit Ups
Game!!!
Tuesday, June 1, 2010
Sabrina's Big Birthday WOD!!!! The big 1-2!!
(Teen WOD)
Warm Up:
Whole Board
Strength Work:
Push Press
WOD:
12, 11, 10, 9, 8, 7,..3, 2, 1
Push Press
Mountain Climbers
then 3 rope ascents
REST
Warm Up:
Whole Board
Strength Work:
Push Press
WOD:
12, 11, 10, 9, 8, 7,..3, 2, 1
Push Press
Mountain Climbers
then 3 rope ascents
REST
30 Plank rotations
STRETCH!
STRETCH!
Monday, May 31, 2010
DOUBLE DIGITS FOR ALLIE!! HAPPY 10th BIRTHDAY!!!!
HAPPY BIRTHDAY ALLIE!!
Warm Up:
5 Push Ups
5 Squat Jumps
5 Ball Grabs for agility
Strength Work:
Front Squat
WOD:
10, 9, 8, 7,....2, 1
Deadlifts
Jump Rope
Jump over bar
then:
Row 250
Game:
Match maker!!!
Plus Surprise!!
Thursday, May 27, 2010
Wednesday, May 26, 2010
Ryan's Big Birthday WOD!!!! May 27, 2010
Ryan's settin' that back!!!
(Kids WOD)
Warm Up:
Agility Course
Strength Work:
Deadlifts!!
WOD:
"Crazy 8!"
8 min AMRAP
8 Box Jumps
8 Push Ups
8 Deadlifts
8 Monkey Ring Swings!
Game!
+Surprise
(Kids WOD)
Warm Up:
Agility Course
Strength Work:
Deadlifts!!
WOD:
"Crazy 8!"
8 min AMRAP
8 Box Jumps
8 Push Ups
8 Deadlifts
8 Monkey Ring Swings!
Game!
+Surprise
Tuesday, May 25, 2010
Squat Cleans!! Wed, May 26, 2010
(Teen Wod)
Warm Up:
DJM and Agility Course
Strength Work:
Deadlift 5 X 5
WOD:
20 min AMRAP
4 Squat Clean
50m Sprint
7 Pullups
Tabata Seated Medball Throws
Stretch!
Warm Up:
DJM and Agility Course
Strength Work:
Deadlift 5 X 5
WOD:
20 min AMRAP
4 Squat Clean
50m Sprint
7 Pullups
Tabata Seated Medball Throws
Stretch!
Yea Burpees!!
Kids running thru water with sandbags! Craziness.
(Kids Wod)
Warm Up:
Obstacle Course
Strength Work:
Overhead Squat
WOD:
10 Sit Ups
20 Clean and jerks
30 Burpees
GAME!!!
Sunday, May 23, 2010
Cleanin' up the place w/Burpees! Monday, May 24, 2010
(Teen WOD)
Gotta love Sandbag Burpees!!!
Gotta love Sandbag Burpees!!!
Warm Up:
DJM
Agility Course
Strength Work:
Overhead Squat
WOD:
1 Round for time:
30 Clean and Jerks
45 Burpees
Can complete this wod in any sequence or split up movement in any combination.
Also, for the big dogs in the box, feel free to do lateral burpees by jumping over bar when completing the jump at the end of each burpee.
STRETCH!!!
Thursday, May 20, 2010
Clean & Jerk Day!Friday, May 21st
(Teen WOD)
Check out the teen WOD on the beach!! Great job guys and gals!!
Warm Up:
Pull Up Ladder to 5
Push Up Ladder to 5
3 handstands
Strength Work:
Clean and Jerk
WOD:
3 Rounds for time:
400m run
10 Deadlifts 80% of Max
Mobility work
Check out the teen WOD on the beach!! Great job guys and gals!!
Warm Up:
Pull Up Ladder to 5
Push Up Ladder to 5
3 handstands
Strength Work:
Clean and Jerk
WOD:
3 Rounds for time:
400m run
10 Deadlifts 80% of Max
Mobility work
Annie for the Kids!
(Kids Wod)
Warm Up:
5 Push Ups
10 Pull UPs
15 squats
Strength work:
Split squat
Wod:
Annie
25-20-15-10-5
Jump Rope
Abmat Sit Ups
Game!
Warm Up:
5 Push Ups
10 Pull UPs
15 squats
Strength work:
Split squat
Wod:
Annie
25-20-15-10-5
Jump Rope
Abmat Sit Ups
Game!
Tuesday, May 18, 2010
Annie!
Wesley climbin' both ropes at the same time!
Warm Up:
Warm Up:
DJM
Strength Work:
Split Squat with weight
WOD:
"Annie!"
50-40-30-20-10
Double Unders
Sit Ups
Stretch!
Monday, May 17, 2010
Fight Gone (Not So) Bad!
(Kids WOD)
Warm Up:
5 Squats
15 Jump ropes
20 Sit ups
Strength Work:
Back Squat
WOD:
2 rounds:
Wall Balls
Box Jumps
Rowing
Game!
Warm Up:
5 Squats
15 Jump ropes
20 Sit ups
Strength Work:
Back Squat
WOD:
2 rounds:
Wall Balls
Box Jumps
Rowing
Game!
Sunday, May 16, 2010
"Fight Gone Bad!!"
Warm Up:
DJM
Strength Work:
Back Squat
WOD:
Fight Gone Bad
3 Rounds
1 minute on each of the following movements:
- Wallballs
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rowing
1 Minute Rest
DJM
Strength Work:
Back Squat
WOD:
Fight Gone Bad
3 Rounds
1 minute on each of the following movements:
- Wallballs
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rowing
1 Minute Rest
Thursday, May 13, 2010
We're Rowin'!
Warm Up:
Entire Board
Strength Training:
Power Clean
WOD:
250 m Row
21-15-9
Push Press
Wall Balls
250 m Row
Stretch
Entire Board
Strength Training:
Power Clean
WOD:
250 m Row
21-15-9
Push Press
Wall Balls
250 m Row
Stretch
Wednesday, May 12, 2010
HAPPY BIRTHDAY MAYA!!!!! DOUBLE DIGITS TODAY!!
Maya working on her deadlift!! HAPPY BIRTHDAY!!
(Kids WOD)
(Kids WOD)
Warm Up:
5 Push Ups
5 SupermanS
Agility Ladder
Strength Work:
Thruster with PVC pipe, 8 and 12lb bar
WOD:
3 Rounds of:
10 Broad Jump
1O Sit Ups
10 Burpees
Game:
CrossFit Tic Tac Toe!!!!
Tuesday, May 11, 2010
"The Chief"
(Teen WOD)
Warm Up:
DJM and Right side of board
Strength Training:
Back Squat
WOD:
"The Chief"
3 minute AMRAP of:
3 Power Cleans
6 Push Ups
9 Air Squats
Repeat for 5 total 'cycles' with 1 minute rest in between each cycle
Stretch!
Warm Up:
DJM and Right side of board
Strength Training:
Back Squat
WOD:
"The Chief"
3 minute AMRAP of:
3 Power Cleans
6 Push Ups
9 Air Squats
Repeat for 5 total 'cycles' with 1 minute rest in between each cycle
Stretch!
Monday, May 10, 2010
Race!!
Warm Up:
10 Squats
Agility Ladder
Strength Work:
Push Press
WOD:
3 Rounds
Run
20 sit ups
10 Push Ups
5 Pull ups
Game:
Race!!
10 Squats
Agility Ladder
Strength Work:
Push Press
WOD:
3 Rounds
Run
20 sit ups
10 Push Ups
5 Pull ups
Game:
Race!!
Deadlifts today!!
WARM UP:
DJM + 10 wall squats
agility work
SKILL WORK:
Deadlift - 5x3
WOD: 3 rounds for time
400 m run
30 abmat situp unanchored
20 pushups
10 pullups
DJM + 10 wall squats
agility work
SKILL WORK:
Deadlift - 5x3
WOD: 3 rounds for time
400 m run
30 abmat situp unanchored
20 pushups
10 pullups
Tuesday, May 4, 2010
Ball Slams they are a comin'!!!
(Teen WOD)
Warm Up:
Entire Warm UP board (DJM and Right side of board)
Strength Work:
Push Press ME
WOD:
2 - 3 Rounds (Level 1 do 2 rounds, Level 2 do 3 rounds)
50 Box Jumps
40 Sit Ups
30 Ball Slams
20 Burpees
STRETCH!!!
Warm Up:
Entire Warm UP board (DJM and Right side of board)
Strength Work:
Push Press ME
WOD:
2 - 3 Rounds (Level 1 do 2 rounds, Level 2 do 3 rounds)
50 Box Jumps
40 Sit Ups
30 Ball Slams
20 Burpees
STRETCH!!!
Monday, May 3, 2010
Game time!
(Kid's WOD)
Warm Up:
2 rounds
5 Pull ups
5 Push Ups
5 Squats
Strength Work:
Agility Ladder work
WOD:
Tabata Sit Ups, Push Ups, Squats
Game:
:)
Warm Up:
2 rounds
5 Pull ups
5 Push Ups
5 Squats
Strength Work:
Agility Ladder work
WOD:
Tabata Sit Ups, Push Ups, Squats
Game:
:)
Sunday, May 2, 2010
"Tabata This!"
(Teen WOD)
Warm Up:
DJM and right side of the board(don't cheat yourself, complete everything!)
Strength Work:
Agility Work(timed)
Tabata This!
Tabata sit ups, push ups, Squats and pull ups
Tabata revolves around 20 seconds of one motion and then 10 sec rest, 8 Sets
The total time for this work out is 16 minutes, 4 minutes on each movement
Suggest separating pull ups and push ups.
Optional: 2 Sets of 3 Tire flips 2 minute rest in between
Stretch!
Warm Up:
DJM and right side of the board(don't cheat yourself, complete everything!)
Strength Work:
Agility Work(timed)
Tabata This!
Tabata sit ups, push ups, Squats and pull ups
Tabata revolves around 20 seconds of one motion and then 10 sec rest, 8 Sets
The total time for this work out is 16 minutes, 4 minutes on each movement
Suggest separating pull ups and push ups.
Optional: 2 Sets of 3 Tire flips 2 minute rest in between
Stretch!
Thursday, April 29, 2010
HAPPY BIRTHDAY BRI!!!!!
BRI DOING WHAT SHE LOVES MOST - TURKISH GETUPS!!
(TEEN WOD)
Warm Up:
Med Ball Throws!
WOD:
In honor of Bri turning 13, today's WOD will include the numbers 4/30/20-10!
4 rounds of:
30 Sumo Deadlift High Pull or Ball Slam
20 Rolling Burpees
10 Dumbbell Thrusters
then finish with 13 Turkish Getups!
GAME TIME!!!
(TEEN WOD)
Warm Up:
Med Ball Throws!
WOD:
In honor of Bri turning 13, today's WOD will include the numbers 4/30/20-10!
4 rounds of:
30 Sumo Deadlift High Pull or Ball Slam
20 Rolling Burpees
10 Dumbbell Thrusters
then finish with 13 Turkish Getups!
GAME TIME!!!
Wednesday, April 28, 2010
Tuesday, April 27, 2010
AMRAP Baby! AMRAP.
(Teen Wod)
Warm Up:
Med ball work
- Leg throw x 10
- Side throw x 10 ea side
- Over head throw x 10 (seated)
- Laying down throw x 10
Strength work:
- Shoulder Press
WOD:
15 minute Amrap:
15 Wall Balls
10 Deadlifts
STRETCH!
Warm Up:
Med ball work
- Leg throw x 10
- Side throw x 10 ea side
- Over head throw x 10 (seated)
- Laying down throw x 10
Strength work:
- Shoulder Press
WOD:
15 minute Amrap:
15 Wall Balls
10 Deadlifts
STRETCH!
Medball Musical Squats
(Kids Wod)
Warm Up:
Med ball work
- Side throws
- Overhead Throws
Strength work:
Front Squat
WOD:
Power Cleans 3 sets of 10
Supermans on medballs 3 sets of 30
Kettlebell swings 3 sets of 20
Game:
Medball Musical squats
Warm Up:
Med ball work
- Side throws
- Overhead Throws
Strength work:
Front Squat
WOD:
Power Cleans 3 sets of 10
Supermans on medballs 3 sets of 30
Kettlebell swings 3 sets of 20
Game:
Medball Musical squats
Sunday, April 25, 2010
MONDAY, April 26, 2010
(TEEN WOD)
WARM UP:
DJM and MEDBALL DRILLS:5 reps each (6#/10#)
-Leg kicks
-Overhead isolation throws
-Seated Rotation (L/R)
-Behind Throws (sitting)
-Shoulder Throws (Flat on back)
SKILL WORK:
Front Squat 5x5
WOD:
10 Power Cleans 5sets, 90 sec rest btw sets
30 Back extensions 5 sets, 60 sec rest btw sets
20 Kettle Bell Swings 5 sets, 30 sec rest btw sets
STRETCH:
WARM UP:
DJM and MEDBALL DRILLS:5 reps each (6#/10#)
-Leg kicks
-Overhead isolation throws
-Seated Rotation (L/R)
-Behind Throws (sitting)
-Shoulder Throws (Flat on back)
SKILL WORK:
Front Squat 5x5
WOD:
10 Power Cleans 5sets, 90 sec rest btw sets
30 Back extensions 5 sets, 60 sec rest btw sets
20 Kettle Bell Swings 5 sets, 30 sec rest btw sets
STRETCH:
Thursday, April 22, 2010
Sounds like "Turkey" to me
Warm up :
Pushup Ladder x5
Pullup Ladder x5
Good Mornings x10
Skill Work:
Overhead Squats
WOD:
10 Turkish Getups 5R/5L
20 Box Jumps
10 Turkish Getups 5R/5L
20 Burpees
10 Turkish Getups 5R/5L
20 Sandbag Getups
10 Turkish Getups 5R/5L
20 Double unders (60 singles)
10 Turkish Getups 5R/5L
Pushup Ladder x5
Pullup Ladder x5
Good Mornings x10
Skill Work:
Overhead Squats
WOD:
10 Turkish Getups 5R/5L
20 Box Jumps
10 Turkish Getups 5R/5L
20 Burpees
10 Turkish Getups 5R/5L
20 Sandbag Getups
10 Turkish Getups 5R/5L
20 Double unders (60 singles)
10 Turkish Getups 5R/5L
Wednesday, April 21, 2010
Doing some Pressing!!
Warm up:
Pull Up ladder up to 5
Push Up ladder up to 5
Strength Training:
Press
WOD:
3 Rounds
10 Deadlift
10 Switch Lunges
250 Row
Game!
Pull Up ladder up to 5
Push Up ladder up to 5
Strength Training:
Press
WOD:
3 Rounds
10 Deadlift
10 Switch Lunges
250 Row
Game!
Tuesday, April 20, 2010
Switch Lunges Rock!
Warm Up:
Pull Up Ladder to 5
Push Up Ladder to 5
'Good Mornings'
Strength Work:
Power Cleans
WOD:
2 Rounds for time:
400 Run
15 DeadLifts
15 Switch Lunges/leg
Rest 2 minutes
2 Rounds for time:
15 Switch Lunges/leg
15 DeadLifts
400m Run
STRETCH!
Monday, April 19, 2010
A Game Called "It!"
Warm Up:
2 Rounds:
5 Pull ups
5 Push ups
5 Squats
Strength Training:
Deadlift
WOD:
20 Lunges
20 Sit ups
15 Box Jumps
15 Supermans
15 Jump ropes
15 Burpees
5 Push ups
Game:
'It'
2 Rounds:
5 Pull ups
5 Push ups
5 Squats
Strength Training:
Deadlift
WOD:
20 Lunges
20 Sit ups
15 Box Jumps
15 Supermans
15 Jump ropes
15 Burpees
5 Push ups
Game:
'It'
Sunday, April 18, 2010
"Good Mornings"
Warm Up:
Pull Up Ladder to 5
Pull Up Ladder to 5
Push Up Ladder to 5
10 "Good Mornings" with empty bar
Strength Training:
DeadLift
WOD:
70 Lunges
60 Sit ups
50 Box Jumps
40 back extensions
30 Double Unders
20 Push Ups
10 Burpees
Thursday, April 15, 2010
Max Day!
Warm Up:
Obstacle course:
Bear crawl, agility ladder, run to road and back, agility ladder, hurdles, crab crawl
Strength Training:
Push Press
WOD:
Max broad jumps
Max jump rope
500 row for time
Handstand holds for time
Stretch!
Obstacle course:
Bear crawl, agility ladder, run to road and back, agility ladder, hurdles, crab crawl
Strength Training:
Push Press
WOD:
Max broad jumps
Max jump rope
500 row for time
Handstand holds for time
Stretch!
Wednesday, April 14, 2010
Row and run!
Warm Up:
Crab Crawl, Agility Ladder, Run to tree and back, Agility Ladder, 5 hurdles
Strength Work:
Back Squat
WOD:
Max Push ups
Max Sit ups
250m Row
Shuttle Run
Game:
Gestures!
Crab Crawl, Agility Ladder, Run to tree and back, Agility Ladder, 5 hurdles
Strength Work:
Back Squat
WOD:
Max Push ups
Max Sit ups
250m Row
Shuttle Run
Game:
Gestures!
Tuesday, April 13, 2010
Max Push ups and Sumo Deadlifts!
Warm-Up:
Obstacle Course:
- Crab Crawl, Agility Ladder, Run to Road and Back to Agility Ladder, 5 hurdles, bear crawl
Strength Training:
Back Squat 5 sets of 3
WOD:
Max Sit Ups
4 Rounds:
10 Sumo Deadlift High Pull
400m run
15 Wall Balls to 10' line (14#,10#)
2 minute rest between rounds
Stretch!
Obstacle Course:
- Crab Crawl, Agility Ladder, Run to Road and Back to Agility Ladder, 5 hurdles, bear crawl
Strength Training:
Back Squat 5 sets of 3
WOD:
Max Sit Ups
4 Rounds:
10 Sumo Deadlift High Pull
400m run
15 Wall Balls to 10' line (14#,10#)
2 minute rest between rounds
Stretch!
Monday, April 12, 2010
Jumpin' high today!
Warm Up:
Obstacle Course
- Crab Crawl, agility ladder, run to tree and back, agility ladder, hurdles and dots.
Strength Training:
Thruster
WOD:
Max Squats
Vertical Jumps
Handstand Holds
Medball/weighted ball throws
Game:
Obstacle Course
- Crab Crawl, agility ladder, run to tree and back, agility ladder, hurdles and dots.
Strength Training:
Thruster
WOD:
Max Squats
Vertical Jumps
Handstand Holds
Medball/weighted ball throws
Game:
Sunday, April 11, 2010
So, What's Your Vertical?
Warm Up:
Obstacle course
- Crab crawl, agility ladder, run to road and back to 2nd agility ladder, hurdles and dots
Strength Training:
Hang Power Cleans
WOD:
Max Squats
Vertical Jump
HandStand Hold
Medball Throws
Stretch:
Obstacle course
- Crab crawl, agility ladder, run to road and back to 2nd agility ladder, hurdles and dots
Strength Training:
Hang Power Cleans
WOD:
Max Squats
Vertical Jump
HandStand Hold
Medball Throws
Stretch:
Thursday, April 8, 2010
Flippin' Tires!
Warm Up:
10 Squats
10 Lunges ea leg with weight overhead
10 Superman's
Strength Training:
Thrusters
WOD:
AMRAP 12 minutes
6 Tire Flip
4 Jump in Jump out
2 Push Ups with feet on tire
Stretch
10 Squats
10 Lunges ea leg with weight overhead
10 Superman's
Strength Training:
Thrusters
WOD:
AMRAP 12 minutes
6 Tire Flip
4 Jump in Jump out
2 Push Ups with feet on tire
Stretch
Wednesday, April 7, 2010
Tire Flips!
Warm Up:
10 Superman holds for 5 sec
10 Squats
10 Lunges
Strength Work:
Push Press
WOD:
AMRAP 7 minutes
10 Tire Flips and jumps in and out of the tire
5 Push Ups
Roll tire back to cone
Game:
10 Superman holds for 5 sec
10 Squats
10 Lunges
Strength Work:
Push Press
WOD:
AMRAP 7 minutes
10 Tire Flips and jumps in and out of the tire
5 Push Ups
Roll tire back to cone
Game:
Tuesday, April 6, 2010
Jumps and Swings!
Warm Up:
2 rounds
10 Lunges ea leg with 10/25# bumper overhead
10 Superman holds for 5 sec ea.
10 Squats
Strength Training:
Shoulder Press
WOD:
25 Box Jumps
25 Kettlebell Swings
20 Box Jumps
20 Kettlebell Swings
15 Box Jumps
15 Kettlebell Swings
10 Box Jumps
10 Kettlebell Swings
5 Box Jumps
5 Kettlebell Swings
Stretch:
Monday, April 5, 2010
Water Balloons!
WarmUp:
10 Superman holds for 5 sec.
10 Lunges ea leg
10 Squats
Agility Ladder
Strength Training:
Push Press
WOD:
Tabata Sit ups and Burpees
Game:
Water Balloon Game!!
10 Superman holds for 5 sec.
10 Lunges ea leg
10 Squats
Agility Ladder
Strength Training:
Push Press
WOD:
Tabata Sit ups and Burpees
Game:
Water Balloon Game!!
Sunday, April 4, 2010
Grace
Warm Up:
10 Superman holds for 5 sec. each
10 Squats
10 Lunges ea. leg with 10 lb bumper overhead
Strength Training:
Clean and Jerk
WOD:
"Grace"
30 Clean and Jerks for time
rest
Ab workout
Stretch:
10 Superman holds for 5 sec. each
10 Squats
10 Lunges ea. leg with 10 lb bumper overhead
Strength Training:
Clean and Jerk
WOD:
"Grace"
30 Clean and Jerks for time
rest
Ab workout
Stretch:
Thursday, April 1, 2010
Lucky Number 13 - David's Birthday WOD!!
David's last WOD before his Bday!!!
Warm Up:
WOD:
Warm Up:
10 GHD Sit ups
10 Wall Squats
10 Push Ups
Strength Training:
Deadlift
WOD:
1 Rope Climb then
13, 12, 11, 10, 9, 8,...
Double Unders
Abmat Sit Ups
1 Rope Climb
Stretch!
Happy Birthday David!!
Wednesday, March 31, 2010
Man Over Board!
Ryan recovering from 7 Minutes Amrap!
Warm Up:
Warm Up:
2 Rounds
10 Wall Squats
10 Push ups
Strength Training:
Front Squat
WOD:
"Man Over Board!"
2 Rounds
Row 200m
Kettle Bell Swings
Wallballs
Abmat Sit ups
Game:
Easter Surprise!!
Tuesday, March 30, 2010
"Man Over Board"
Warm Up:
2 Rounds
10 Wall Squats
10 Push Ups
10 GHD Sit Ups
Strength Training:
Front Squat
WOD:
"Man Over Board"
2 Rounds
Rows 250m
KettleBell Swings
Box Jumps
Burpees
Wall Balls
Push Jerk
Stretch:
2 Rounds
10 Wall Squats
10 Push Ups
10 GHD Sit Ups
Strength Training:
Front Squat
WOD:
"Man Over Board"
2 Rounds
Rows 250m
KettleBell Swings
Box Jumps
Burpees
Wall Balls
Push Jerk
Stretch:
Monday, March 29, 2010
Thrusters!
Warm up:
20 Jump Rope
10 Squat Jumps
10 Push Ups
Strength Training:
Thruster
WOD:
AMRAP for 7 minutes
Thrusters
Box Jumps or Stacked Weight Jumps
Hurdles
Game:
20 Jump Rope
10 Squat Jumps
10 Push Ups
Strength Training:
Thruster
WOD:
AMRAP for 7 minutes
Thrusters
Box Jumps or Stacked Weight Jumps
Hurdles
Game:
Sunday, March 28, 2010
Teams of Two!
Bree executing kettle bell swings!
Warm Up:
2 Rounds
10 GHD Sit ups
3-10 Seconds Handstand holds
10 Wall Squats
Strength Training:
Push Jerk
WOD:
12 Minutes AMRAP
Teams of two:
Thrusters executed by one team member
5 Hurdles, 20 Box Jumps, 5 Hurdles then swap places
Stretch:
Warm Up:
2 Rounds
10 GHD Sit ups
3-10 Seconds Handstand holds
10 Wall Squats
Strength Training:
Push Jerk
WOD:
12 Minutes AMRAP
Teams of two:
Thrusters executed by one team member
5 Hurdles, 20 Box Jumps, 5 Hurdles then swap places
Stretch:
Thursday, March 25, 2010
Tabata!
Austin getting Helen done!
Warm up:
5X5 Push Ups, pull ups and slow wall squats to a medball
Strength Work:
Deadlift
WOD:
Tabata 8 rounds of Slam Ball
Tabata 8 rounds of Wall Ball
Stretch:
The greatest stretch in the world
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Getting to know "Helen"
WarmUp:
5X5 Pullups, Pushups and slow wall squats to a med ball
Agility ladder
Strength Work:
Overhead Squat
WOD:
"Helen"
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups
Stretch:
Roller and straps
5X5 Pullups, Pushups and slow wall squats to a med ball
Agility ladder
Strength Work:
Overhead Squat
WOD:
"Helen"
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups
Stretch:
Roller and straps
Monday, March 22, 2010
Get ups!
Warm up:
5x5 Pull ups, Push ups and squats
Agility ladder
Skill:
Press
WOD:
4 Rounds
10 Get ups
Agility Ladder
20 Jump Ropes
Game:
5x5 Pull ups, Push ups and squats
Agility ladder
Skill:
Press
WOD:
4 Rounds
10 Get ups
Agility Ladder
20 Jump Ropes
Game:
Sunday, March 21, 2010
Let's Getty-up!
Austin executing his deadlift!
Warm Up:
5X5 pull ups, push ups and slow wall squats to med ball
Agility Ladder Work
Strength Training:
Shoulder Press 5X5
WOD:
3 Rounds:
10 Getups w/20#,40# 5L 5R
Agility ladder once thru
20 Double Unders or 60 Singles
10 Getups w/20#, 40# 5L 5R
20 Double Unders or 60 Singles
Agility ladder once thru
Stretch:
"The world's greatest" stretch will be taught!
Warm Up:
5X5 pull ups, push ups and slow wall squats to med ball
Agility Ladder Work
Strength Training:
Shoulder Press 5X5
WOD:
3 Rounds:
10 Getups w/20#,40# 5L 5R
Agility ladder once thru
20 Double Unders or 60 Singles
10 Getups w/20#, 40# 5L 5R
20 Double Unders or 60 Singles
Agility ladder once thru
Stretch:
"The world's greatest" stretch will be taught!
Thursday, March 18, 2010
Dodgin' Balls!
Warm up:
Med ball drills
Agility Ladder work
Strength work:
Hang Power Clean
WOD:
21, 15, 9
Deadlift
Kettlebell Swings(15#, 20#,25#)
Game:
Dodgeball!
Med ball drills
Agility Ladder work
Strength work:
Hang Power Clean
WOD:
21, 15, 9
Deadlift
Kettlebell Swings(15#, 20#,25#)
Game:
Dodgeball!
Wednesday, March 17, 2010
We're going to do some Pressin'!
Ryan working on his deadlift!
Warm up:
Med ball throws
Agility ladder
Strength Work:
Shoulder Press
WOD:
3 rounds
10 Shoulder Press
10 Virtual Shovel
10 Tire Jumps/step ups
Game:
Bubble works
Tuesday, March 16, 2010
"St. Patty's Day WOD!"
Wearing green today will give you the upper hand!
Warm Up:
Med ball warm up
Agility ladder work
Strength Training:
Back Squats 5X5
60% / 70%/ 75% / 80% / 85%
WOD:
Leprechaun Race
Run 400m
Sledge Hammer
Vertual Shovel
Box Jump
"Get ups" with sandbags
20 L / 20 R
Stretch:
Warm Up:
Med ball warm up
Agility ladder work
Strength Training:
Back Squats 5X5
60% / 70%/ 75% / 80% / 85%
WOD:
Leprechaun Race
Run 400m
Sledge Hammer
Vertual Shovel
Box Jump
"Get ups" with sandbags
20 L / 20 R
Stretch:
Sunday, March 14, 2010
"Chelsea"
Warm up:
Med Ball Warm up
6# - 10 Reps of
Leg Kicks
Overhead Isolation throw
Seated Rotation - R and L
Behind Throws (sitting)
Shoulder Throws(Flat on Back)
Skill work:
Deadlift with weight
WOD:
"Chelsea"
5 Pull ups
10 Push ups
15 Squats
Ea minute on the minute for 30 minutes
Stretch:
Roller and straps
Med Ball Warm up
6# - 10 Reps of
Leg Kicks
Overhead Isolation throw
Seated Rotation - R and L
Behind Throws (sitting)
Shoulder Throws(Flat on Back)
Skill work:
Deadlift with weight
WOD:
"Chelsea"
5 Pull ups
10 Push ups
15 Squats
Ea minute on the minute for 30 minutes
Stretch:
Roller and straps
Thursday, March 11, 2010
Gotta love Box Jump Burpees!
Warm up:
3 Handstand Holds 10 seconds each
10 Knees to Elbows
10 Lunges(5L 5 R)
Agility work
Skill work:
Clean and Press
WOD:
7 rounds
5 Clean and Press
5 Box Jumps Burpees
Teams of 2 or 3.
One teammate executes above movements
One teammate holds wall sit until movements are completed
One teammate holds plank until movements are completed
Stretch
3 Handstand Holds 10 seconds each
10 Knees to Elbows
10 Lunges(5L 5 R)
Agility work
Skill work:
Clean and Press
WOD:
7 rounds
5 Clean and Press
5 Box Jumps Burpees
Teams of 2 or 3.
One teammate executes above movements
One teammate holds wall sit until movements are completed
One teammate holds plank until movements are completed
Stretch
Wednesday, March 10, 2010
Sumo's!!
Warm Up:
Agility Ladder
3 10 second ring hangs
20 jump ropes
Skill work:
Sumo Deadlift High Pull
WOD:
3 rounds
10 burpees
10 Sumo's
1 Suicide run
10 push ups
Game:
Simon Says
Agility Ladder
3 10 second ring hangs
20 jump ropes
Skill work:
Sumo Deadlift High Pull
WOD:
3 rounds
10 burpees
10 Sumo's
1 Suicide run
10 push ups
Game:
Simon Says
Tuesday, March 9, 2010
Time to "Clean"
Warm up:
3 - 10 Second handstand hold
10 Knees to Elbows
10 Lunges(5L, 5R)
Agility work
Skill Work:
Power Clean
WOD:
5 Rounds (Total of 6 minutes to complete each round)
1 Minute Wallballs
1 Minute Power Cleans
Run 400m
Rest(All athletes begin rounds at same time, the faster you finish your round the more rest you get)
Stretch:
3 - 10 Second handstand hold
10 Knees to Elbows
10 Lunges(5L, 5R)
Agility work
Skill Work:
Power Clean
WOD:
5 Rounds (Total of 6 minutes to complete each round)
1 Minute Wallballs
1 Minute Power Cleans
Run 400m
Rest(All athletes begin rounds at same time, the faster you finish your round the more rest you get)
Stretch:
Monday, March 8, 2010
Let's go Fishin'!
Warm up:
10 Seconds Handstand Holds
10 Lunges
20 jump ropes
Skill work:
Push Press
WOD:
5 Push Press
5 Dumbell Swings
5 Pull ups
5 Push ups
5 Squats
5 Sit ups
Game:
Rower Fishing Game
10 Seconds Handstand Holds
10 Lunges
20 jump ropes
Skill work:
Push Press
WOD:
5 Push Press
5 Dumbell Swings
5 Pull ups
5 Push ups
5 Squats
5 Sit ups
Game:
Rower Fishing Game
Sunday, March 7, 2010
A Chipper today!
Austin doin' some push presses!
Warm up:
2 rounds:
3 HandStand hold for 10 seconds
10 Knees to Elbows
10 Walking lunges(5 Left leg, 5 Right leg)
Agility ladder work
Skill Work:
Push Press 3X5
Dead Lift 3X5
WOD:
10 Push Press
20 Kettlebell
30 Pull-up
40 Push-up
50 Squats
60 Abmats
Stretch:
Rollers and Straps
Thursday, March 4, 2010
Blake's Belated Birthday WOD!
Happy Birthday Blake!!
Warm up:
3X5 Pull ups, Push ups and Squats
Agility ladder
Skill Work:
Push Press
WOD:
3 Rounds
15 Deadlifts
15 Hang Power Cleans
15 Push Press
15 Box Jumps
Warm up:
3X5 Pull ups, Push ups and Squats
Agility ladder
Skill Work:
Push Press
WOD:
3 Rounds
15 Deadlifts
15 Hang Power Cleans
15 Push Press
15 Box Jumps
Rest
Tabata jump rope
Stretch
Wednesday, March 3, 2010
Workin' on our Sumo Deadlift High Pull!
Warm Up:
Inch Worm
10 Jump Ropes
Log Roll
Skill:
Sumo Dead Lift High Pull
WOD:
4 Rounds:
10 SDHP
5 Burpees
Obstacle Course
Game:
Memory Game
Inch Worm
10 Jump Ropes
Log Roll
Skill:
Sumo Dead Lift High Pull
WOD:
4 Rounds:
10 SDHP
5 Burpees
Obstacle Course
Game:
Memory Game
Tuesday, March 2, 2010
Brush up on your Turkish Getups!!
Blake's executing the Sumo deadlift high pull!
Warm Up:
Warm Up:
3 sets of 5 Pull ups, Push ups and squats
Agility work
Skill Work:
Back Squats 3X5
WOD:
5 rounds
Turkish Get Ups 5R/5L
20 Jumping Squats
Game:
Cornhole Game
Monday, March 1, 2010
Push and Pull!
Check out the great push ups by Matthew!
Warm up:
Inch worm
Hurdles
Tire Jumps
Skill Work:
Handstand Push ups
Pull ups
WOD:
4 Rounds
5 HSPU
5 Pull ups
Game:
Bean bag Darts
Inch worm
Hurdles
Tire Jumps
Skill Work:
Handstand Push ups
Pull ups
WOD:
4 Rounds
5 HSPU
5 Pull ups
Game:
Bean bag Darts
Sunday, February 28, 2010
Thursday, February 25, 2010
So....what's your 'Fran' time?
Teens are killin' it on the rowers!
Warm up:
DJM, Ladder Pull ups and Pushups, 20 Double Unders or 60 Singles
Skill Work:
Thrusters with weight
WOD:
"Fran"
"Fran"
21, 15 , 9
Thrusters(15,35,45)
Pull Ups
Stretch!
Keep Raising the bar!
Wednesday, February 24, 2010
Bowling for Burpees!
Warm up:
Walking Lunges
5 Push ups
10 High Knee Run in Place
10 Tuck Jumps
Skill Work:
Medball Cleans
WOD:
One minute at each station
Box Jumps or Stacked Weight Jumps
Row for Calories
Medball Cleans
Skin the Cat with Trainers present
Game:
Bowling for Burpees!!!
Walking Lunges
5 Push ups
10 High Knee Run in Place
10 Tuck Jumps
Skill Work:
Medball Cleans
WOD:
One minute at each station
Box Jumps or Stacked Weight Jumps
Row for Calories
Medball Cleans
Skin the Cat with Trainers present
Game:
Bowling for Burpees!!!
Tuesday, February 23, 2010
The Luck of the Draw!
Drink lots of water on Wednesday!
Weekly Warm up:
Ladder pull ups and push ups to 5, jump rope 20 double unders or 60 singles, trunk twists
Skillwork:
Push Press with weights
WOD:
Card Game
- rules will be explained at the box(gym)
Stretch with roller and straps
Monday, February 22, 2010
Cornhole will be a 'load' of fun!!!
Warm Up:
Ring hold 5 seconds or inverted hold 5 seconds, rope climb with trainer present
Skill work:
Sumo Deadlift
WOD:
2 rounds:
10 SDHP w/PVC or 5/10#
10 Wall Balls
10 jump rope
Game:
Cornhole game
Ring hold 5 seconds or inverted hold 5 seconds, rope climb with trainer present
Skill work:
Sumo Deadlift
WOD:
2 rounds:
10 SDHP w/PVC or 5/10#
10 Wall Balls
10 jump rope
Game:
Cornhole game
Sunday, February 21, 2010
It's all about the PRESS!
Warm up:
DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side
Skillwork:
Shoulder press with weight
Kipping Swing work
WOD:
Every minute on the minute for 10 minutes:
5 Shoulder press
5 Box jumps
5 Switch jumps
Stretch:
Shoulders and legs
Keep on bringin' it!
DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side
Skillwork:
Shoulder press with weight
Kipping Swing work
WOD:
Every minute on the minute for 10 minutes:
5 Shoulder press
5 Box jumps
5 Switch jumps
Stretch:
Shoulders and legs
Keep on bringin' it!
Thursday, February 18, 2010
Test Time!
Warm up:
DJM, Ladder Pull ups, Push ups, 10 Wall Squats, Agility Dot drill
SKILL WORK:
front squat 5x5
Fitness Test for time:
500 meter Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
:
DJM, Ladder Pull ups, Push ups, 10 Wall Squats, Agility Dot drill
SKILL WORK:
front squat 5x5
Fitness Test for time:
500 meter Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
:
Wednesday, February 17, 2010
Gotta Love Leap Frog!
Check out Matthew's Confidence Jump!
Warm up:
Rope swings, entire team tire flip with trainers, 5 thrusters
Skill work:
Deadlift, Confidence Jumps
WOD:
5 tire jumps/step ups, 5 deadlifts, leap frog race
Game:
RACE: Broad jump, Duck walk, Bear Crawl!!
Warm up:
Rope swings, entire team tire flip with trainers, 5 thrusters
Skill work:
Deadlift, Confidence Jumps
WOD:
5 tire jumps/step ups, 5 deadlifts, leap frog race
Game:
RACE: Broad jump, Duck walk, Bear Crawl!!
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