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