Wednesday, August 4th 2010

Teen WOD

Warm Up:

DJM

10 Ring Dips

10 OHS

10 Pull Ups

Strength: Back Squats

WOD:

3 Rounds for time:

400m Run

12 SDHP

24 Wall Balls

Stretch!!!!

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

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!

"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

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

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!

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!

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.)

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!

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

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

"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!!

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!!

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!

"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

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!

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!

"Back by Popular Demand"..the return of the bumper slide

(Teen WOD)

Warm Up:
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!

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

"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!

"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!

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

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!

Michelle's Birthday WOD!! Overdue! Abs, Abs and Abs

(Teen's WOD)

Warm Up:
Left Side of Board plus-

10 Over Head Squats

Agility work

Strength Work:

Thruster

Birthday WOD:
3 rounds:

15 Knees to Elbow

5 Deadlifts(85% ME)

30 Wallball Sit Ups

5 Deadlifts(85% ME)

45 Abmat Sit Ups

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

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

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!!!

Great job at the beach Teens! June 7, 2010

(Teen WOD)
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

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

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!!!

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

30 Plank rotations
STRETCH!

DOUBLE DIGITS FOR ALLIE!! HAPPY 10th BIRTHDAY!!!!

HAPPY BIRTHDAY ALLIE!!

(Kid's WOD)

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!!

Have a great Birthday Michelle!!


(Teen WOD)
Warm Up:

DJM

Agility Course

Strength:

Snatch

WOD:
21,15,9

Kettlebell Swings

Double Unders

Push Ups

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

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!

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!!!

Cleanin' up the place w/Burpees! Monday, May 24, 2010

(Teen WOD)
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!!!

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

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!

Annie!

Wesley climbin' both ropes at the same time!

Warm Up:

DJM

Strength Work:

Split Squat with weight

WOD:

"Annie!"

50-40-30-20-10

Double Unders

Sit Ups

Stretch!

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!

"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

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

HAPPY BIRTHDAY MAYA!!!!! DOUBLE DIGITS TODAY!!

Maya working on her deadlift!! HAPPY BIRTHDAY!!

(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!!!!

"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!

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!!

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

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!!!

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:
:)

"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!

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!!!

Rolling Burpees!

(Kids Wod)

Warm Up:

Medball work

Strength work:

Deadlift

WOD:

Amrap

Rolling Burpees

Deadlifts

Game!

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!

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

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:

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

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!

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!

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'

"Good Mornings"

Warm Up:
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

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!

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!

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!

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:

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:

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

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:

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:

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!!

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:

Lucky Number 13 - David's Birthday WOD!!

David's last WOD before his Bday!!!
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!!

Man Over Board!

Ryan recovering from 7 Minutes Amrap!
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!!

"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:

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:

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:

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

How Fast Can You Go?!

Warm up:
Pull ups, Push ups, Squats

Strength Work:
Back Squat

WOD:
Sprints

Game:

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

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:

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!

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!

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

"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:

"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

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

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

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:

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

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

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

Rest

Tabata jump rope

Stretch

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

Brush up on your Turkish Getups!!

Blake's executing the Sumo deadlift high pull!
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

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

Just 'Cleanin' up the place!

Checkout The Gals Gettin' Fran Done!

Warm up:

DJM

5 set of 3 Push ups, Pull ups, Squats

Skill work:

Hang Power Cleans and Power Cleans

WOD:

3 Rounds

10 Hang Power Cleans

10 Box Jumps 24"/20"

100' Farmer Carry 35#/24#

Rest

5 - 1 minute plank holds

Stretch with Straps and Foam Rollers

Great Job Last week with 'Fran'!!

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"

21, 15 , 9

Thrusters(15,35,45)

Pull Ups

Stretch!

Keep Raising the bar!

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!!!

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

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

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!

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

:

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!!