Mwod:  Super frog w plate x 2 mins/side, Stretch calves x 2 mins/side, Squat opener x 2mins/side

SQUAT- 75%x5, 85% x3, 95% x1, add more singles if time permits.

-----------------------

52 Pick up

Hearts- T-get ups
Diamonds-V-ups
Spades- RDLs
Clubs- Squats

King-15 reps
Queen- 12 reps
Jack- 10 reps

Ace-10 Burpees

W.O.D Saturday April 29, 2012

Mobility W.O.D- Outside Hip Stretch on Box X 2 minutes/side, Couch Stretch X 2 minutes/side, Roll Upper Back with PVC & Lacrosse Ball
______________________________________________________________________
10 Rounds for Time
Deadlifts X 3 (80-85%)
D.B. Thrusters X 6
Rox 12 Cal's

April 26/2012

MWOD: BAND DISTRACTED HIP STRETCHX1MIN/SIDE, T-SPINE EXTENSION OF FOAM ROLL X20 REPS, STRETCH WRISTS AND FOREMARMS ON FLOOR X2MINS, PRE SQUAT HIP OPENER X1MIN /SIDE.

BENCHMARK:

2 Minutes of...

BB clean and press 65/135

Push-ups

Sit-ups

Burpees

Dubs

500m row.

FINISHED?- BONE SAW SELF MASH CALVES.

WOD April 25/12

Mwod:  Roll upper back & chest w lacrosse ball x 1 min/way, Outside hip stretch on bench or box x 2 min/side, bottom squat x 3 mins
...........

Skill & Lift:  Db snatch- x3/arm, x3/arm, then work up to a heavy single each arm

............................
"Cindy” (MOD)
As many rounds in 20 minutes of:
5 Chins/10 Body Rows
10 Box Jumps
15 Squats

April 24th, 2012

MWOD: CALF SELF MASH (BONE SAW) X 1MIN/SIDE, ROLL ARMPITS X 1MIN/SIDE, STRETCH LATS AWAY FROM POST X 1MIN/SIDE (JUST ASK), SHOULDER CAPSULE ON FLOOR X 1MIN/SIDE.


LIFT: CLEAN + PRESS- 8 @ 60%- 8 @ 70%- 8 @ 75%.


WOD: 1 MIN STATIONS FOR TOTAL REPS
- TURKISH GET-UPS (WOMEN:20/ MEN: 30)
- BOX JUMPS
- 1 ARM D.B. PUSH PRESS (WOMEN: 25/ MEN: 45)
- SINGLE LEG GLUTE BRIDGE
- D.B. SIDE RAISES (WOMEN: 5/ MEN: 10)

WOD April 23/12

Mwod:  Super frog w plate x 2mins/side, Couch x 2 mins/side, Overhead shoulder band stretch x 1 min, Mash calves with partner and stretch after x 2mins/side

SQUAT-  70% x3, 80% x3, 90% x3
...................................


WOD: Lunge Buffet , AMRAP 15 mins

Lunge Down- 5 Renegade rows

Lunge Back- 15 KB/DB Swings

WOD April 21/12

Mwod:  Roll upper back and lats with pvc and/or lacrosse ball, band lat & chest stretch x 1 min/way, bottom squat x 2 mins


Team effort for max reps in 20 mins


-Turkish get ups (35/20)
-Band chins
-Weighted sit ups
-Burpees


*minimum of 5 and max of 20 reps per exercise each set

April 19th 2012

MWOD: HIP CAPSULE ON FLOOR (PUSH KNEE INTO THE FLOOR) X1MIN/SIDE, BAND DISTRACTED HIP STRETCH X1MIN/SIDE (YES AGAIN TODAY.), STRETCH CALVES 1MIN/SIDE.

LIFT: DEADLIFT- 5 @ 65% - 5 @ 75%- 5 @ 85% - 2 @ 90%.

WOD: 21-15-9 FOR TIME
PUSH PRESS (MEN: 95/ WOMEN: 65)
BODY ROWS
BOX JUMPS

WOD April 18/2012

MWOD: Band hip stretch X1 min per side, Band hip/glute stretch X1 min/ side, internally rotated chest and shoulder stretch X1 min per side.

Please watch the video at the end of the blog post for more info on the above MWOD


Lift: Bench Press-
5@65%,
5@75%,
5@85%,
@90%

WOD: AMRAP 15 mins

Barbell Cleans X8 (65/115)
250m Row

(Compare scores to Dec 21st 2011)

April 17th, 2012

MWOD: MASH CALVES W/ PARTNER X 1MIN/LEG, PRE SQUAT HIP OPENER X 1MIN/SIDE, STRETCH PECS WITH BAND X 1MIN/SIDE.

LIFT: SQUAT: 5@65%, 5@75%, 5@85%, 2@90%.

WOD: 3 ROUNDS FOR TIME-
300M ROW
20 V-UPS
20 LUNGES (TOTAL)
20 RUSSIAN TWISTS

Mwod: Couch stretch x 4 mins/side, Frog x 2 mins, Roll upper back and legs

""""""""""""""""""""""""""""""""""""""""""""
Lift: Clean & Push Press x5, x3, x1, x1, x1 (Looking for a max single)

""""""""""""""""""""""""""""""""""""""""""""

Reebok CrossFit Games Open WOD 12.4 (Modified)
Complete as many rounds and reps as possible in 15 minutes of:

90 Wall balls
60 Double-unders
30 Push ups


Welcome back! :D
.

WOD April 7/12

Mwod: Super frog with plate x 2 mins/side, Cossack squats x10, Mash the calves with pvc x 1min/side

Abdominus Modified

...

2 Rounds for time of:

50 Russian Twists

20 Wall Balls

1 Lap of building

.

50 Sit-ups

20 Lying leg raises

1 Lap of building

.

50 Russian Twists

10 Burpees

1 Lap of building

.

20 Field goals

10 Wipers

1 Lap of building

.

Med Ball ab circuit X10/dir

Rotating planks X10

1 Lap of building

Run Fast!

April 5th, 2012

W-UP: ROLL TRICEPS ON BARBELL X 1MIN/SIDE, STRETCH LATS + SHOULDERS W/ BAND X 1MIN PER SIDE, LAX BALL UPPER BACK X2MINS

LIFT: BENCH- 5 @ 65% - 5 @ 75% - 5 @ 85%

WOD: 12 MINS TOTAL
ON EACH MIN:
- 5 KB SWINGS
- 3 BURPEES
-REMAINDER OF MIN, JUMP ROPE

SCORE IS TOTAL AMOUNT OF REPS.

WOD April 4/12

Mwod: Frog stretch x 2mins, Outside hip stretch (one leg on box or bench) x 2mins/side, roll legs and roll glutes with lacrosse ball.
...

SQUAT: 75%x5, 85% x3, 95% x1, add more singles if time permits.

____________________________________________

WOD

1 round for time:

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

100 Double Unders

*Notes: In the wallballs, just get a feel for your pace and use steamboat counts for your rests.

Note how many sets you need to complete 100 DU’s.

Who can get 100 in a row????

WOD April 3/12

MWOD: Jog 2 laps of building, mash calves with a partner for 1 min per leg, Jog 2 more laps and compare. (Arnprior only 1 lap per)

Skill: Handstand P-ups practice 6 mins


Lift: Chins 4 sets of 8 (Choose appropriate band)

WOD: 10 Sets of 5 push-ups
20 band pull aparts between each set

Finished: Row 2 mins for max cals

MWod: Band shoulder and lat stretch, Roll upper back and lats, Squat hip opener x 2 mins/side
.
.
WOD: Reebok CrossFit Games 2012 Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar -MOD-Knees to elbows or hanging leg raises