Dec 30 2013

MWOD: Foam Roll Upper Back x2min
               Band Disracted Ankle MOB x1min/side
               Roll Triceps On Barbell On Floor x1min/side
               Bottom Squat x2min

LIFT: Deadlift 5 @ 65% 5@ 75% 5+@85%

WOD: B. 3 rounds for time
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)

Mwod:  Roll lats x 1min/side, Band lat stretch from rack x 1 min/side, Pre-squat hip opener x 1min/side (freestyle), Ankle mob on box x 20/side


Deadlift:  2 ct pause 5 x 3 reps


3 rounds for time:
15 Deadlift  185/135
25 Body rows 
35 Sit ups
45 Squats



Wishing everyone a Merry Christmas.  See you on Saturday!

MWOD: Calf Mash on roller x 1 minute/side
             Stretch Calves and Ankles x 2 minute/side
             Bottom Squats x 2 min/side --- Check foot position!
             Band Distracted hamstring floss x 20reps/leg

SKILL: Midline Stabilization + Deadlift Position x 10 minutes

WOD: Squats for Strays

250 squats
5 Burpees EMOTM

MWOD:

• Stretch wrists and forearms on floor x1 minute/side
• Band lat/tri stretch from rack x 1min/side
• couch stretch x 1minute/side paperclipping
• stretch calves and ankles x 2minute.side

Skill: Squat cleans x 5 minutes

LIFT: Squat cleans
        3,2,1,1,1,1  -15 minute time limit


WOD: TABATA 20 sec on/10 off x 6 rounds each
V-ups
KB swings
Burpees 

MWOD: 1) Lax ball glutes x 1 min/side

               2) Outside Hip on box x 1 min/side

               3) Band Hamstrings x 1 min/side (Contract 5secs / Relax 10secs)

               4) Stretch Calves x 2 mins/side

MWOD REVIEW: Band Distracted Hamstring Floss

SKILLS: Snatch Skills - 10 mins 

     - O.H. Squat

     - Hang Snatch

     - Snatch High Pulls

LIFT: 1 - 1/4 Squat x 4 Reps   - 10 mins

MWOD: 1-2-3-4-5-6-5-4-3-2-1

    Strict Chins

    Box Jumps

Finished -> LAX BALL Q.L. ( Low Back ) x 2 mins/side

December 12/ 2013

MWOD: 1) Calf Smash on Roller 1min/side
               2) Stretch Calves & Ankles x 2mins/side
               3) Bottom Squat x2mins
               4)T-spine ext using Lax ball or peanut x 10/arm or 20 on peanut

MWOD Review: Band Distracted Hamstring Floss

LIFT: 2ct Pause Squat x 4reps / 15mins

WOD: 10min AMRAP
           - Plank-ups x6
           - Hollow Hold 2ct x6
           - DB Row x6/arm

           -500m Row Finisher

Four Horses Low Back Fixer


 

Mwod:  Tspine ext over roller x 10, Band shoulder traction x 1min/side, Roll chest, traps & shoulders w lax ball approx 20 sec each spot,  Band hip stretch from rack x 20 paper clips per side.

Push Press- 10 mins to work up to heavy triple

WOD:  For time

Box Jumps/ Row/ Hand release push ups

5/200m/25

10/200m/20

15/200m/15

20/ 200m/10

25/200m/ 5

MWOD: Couch stretch x 2minutes/side
               Band Hamstring stretch x 1 minute/side
               Band Shoulder traction x 1 minute/side
              Band Tri/lat stretch x 1 minute/side

Deadlift:  5 @65% 5@75% 5 +@85%

AMRAP in 20 mins
(Add 5 Reps to each round)
5 KB Swings
5 Push ups
5 Lunges/leg
5 Back Extensions

Thursday December 5th, 2013

MWOD: Outside hip stretch x 1 minute/side
               Couch stretch x 2 minutes/side
               Roll and stretch wrists and forearms
                Band tri/lat stretch x 1 min/side

WOD:
LINDA
(10/9/8/7/6/5/4/3/2/1) of....

Deadlift (135/225)
Military Press(55/95)
Front Squat (55/95)

Finished?
Ab Circuit x 10/direction x 3 times

December 4, 2013

MWOD: Roll chest and upper back
            Frog stretch x 2 minutes
            Band shoulder traction x 2min/side
            Ballerina Stretch x 1 min/side

LIFT: Bench Press 5 @ 75%, 3 @ 85%, 1 + @ 95%

WOD: 
1 Round For time:
400 m row  
50 KB swings
40 Russian Twist  
30 OH lunges  
20 Alternating DB snatches  
10 T.G.U's

December 2/13

MWOD: Bottom Squat x 3 minutes
              Outside hip stretch x 1 minute/side
              Couch Stretch x 1 minute/side
             Stretch wrists and forearms x 2 minutes 
             Band Tri/Lat stretch x 1 minute/side

                                                       BENCH MARK 

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row

MWOD: Brand tri/lat Stretch x 2 minutes/side
             Outside hip Stretch on box x 2 minute/side
             Smash triceps and forearms on bar x 1 minute/side
             Roll upper back and lats x 2 minute

LIFT: Deadlift 3 x 70% 3 x 80% 3 + x 90%


WOD:

15-12-9-12-15

Row For Cals
Toes to bar
Tire Flips
Chin ups

MWOD: Roll legs and upper back x 2 mins each, 
             Pre-squat hip opener x 1 min/side, 
             Outside hip stretch on box x 2 mins/side, 
             Lacrosse ball chest & upper back x 1 min per.
              
               
Thanks again to The WOD Shop

Buck Furpees
Max rounds in 20 minutes
5x Thruster (95#/75#) 
10x Pull-ups 
15x Burpees 
(-Submitted by Dean Hargis


Football Gone Bad
3 rounds, 1 minute each for max reps
Squats
Box jumps (20 inch)
Push-ups
Dubs
Calorie row
REST 

Nov 27, 2013

MWOD: Band hamstring stretch x 2 minutes/side
             Outside hip stretch on bench x 2 minute/side
             Band shoulder traction x 1 minute/side
             Couch stretch x 2 minutes/side

LIFT: Bench Press 3@70% 3@80% 3+@90%

WOD: Thanks to: "the WOD shop" and Smash Box for wanting to use KB'S

Scooter- Start KB swings lighter and go heavier as the reps go down
For time
35x KB swing
25x KB swing
15x KB swing 
10x Sumo deadlift high pull
5x Deadlift 70%
35x KB swing 

Nov 26/13

MWOD:  Row 200m easy
               Pre Squat hip opener x 1 minute/side
               Frog Stretch x 2 minute
               Band Tri/lat stretch x 2 minute/side
               Bottom Squat x 2 minutes

LIFT SQUAT: 3 @ 70 %, 3 @ 80%, 3 @ 90%

WOD:  DB COMPLEX X 6 ROUNDS 
  *No rest between exercises*  
6 Lunges/leg 
6 Alternating DB snatch/side  
6 Thrusters 
6 DB rows/arm  
6 RDLS Rest 30 sec

Schedule from Nov. 27th - Dec. 10th

Arnprior - Monday & Wednesday at 6pm
               - Saturday at 9am

Renfrew - Tuesday & Thursday at 12pm and 6pm
...................................................................................................

MWOD:  1) Band hamstring from rack - contract/relax x 20/leg
                2) Roll upper back & tspine extensions x 10
                3) Band lat/shoulder stretch from rack x 1min/side
                4) Stretch wrists and forearms on floor x 1 min
.....

SKILL:  Clean & Jerk x 5 mins
.....

LIFT: 15 mins :  Work up to heavy set of: 1 clean, 1 push press, 1 split jerk
.....

WOD:   Thanks to Crossfit Otown for this one!

For 16 Minutes Preform The Following:

     Even Min - 6 Clean 75/115

     Odd Min - 12 Wall Balls 

Nov 21/13

MWOD: Band Pec stretch x 1 minutes/side
               Lax ball pecs on wall x 2 minutes.
               Bottom Squats x 3 minutes
               Band Tri/lat stretch x 1 minute/side

LIFT: Overhead Squats 2 x 5
          Power Snatch 2 x 5
          Squat Snatch  5 x 3

WOD: Thanks to Crossfit Calgary for this one
1 round for time:
10 SDLHP - 95#/65#
1 Push Press - 95#/65#
9 SDLHP
2 Push Press
8 SDLHP
3 Push Press
7 SDLHP
4  Push Press
6 SDLHP
5 Push Press
5 SDLHP
6 Push Press
4 SDLHP
7 Push Press
3 SDLHP
8 Push Press
2 SDLHP
9 Push Press
1 SDLHP
10 Push Press

Mwod:  Roll upper back & legs, Band hip stretch from rack x 2mins/side, Roll upper back w ball on floor, T spine ext over roller x 10

2 ct pause DL 5 x3 reps

WOD:

1 round for time:

21 Front squats (135/95)
9 Burpee box jumps

15 Front squats
15 Burpee box jumps

9 Front squats
21 Burpee box Jumps

MWOD: Row 200m easy
             Bottom Squat x 3 minutes
              Pre Squat  Hip-opener x 2 minute/side
             Stretch Calves and Ankles x 2 minute/side

LIFT: 2 ct pause squat 5 x 3reps

WOD: CASA MAYA
1 Minute Each For QUALITY reps
Burpees
Situps
Hand Release Push-ups
Jump Squats
DB Side Raises
       

Mwod:  Row 2 mins easy, Roll upper back & lats, Roll chest & shoulders w ball on rack, Couch x 2mins/side, Band lat stretch x 1min/arm


Lift:  DB Bench 4 x8 reps  ss Chins x 5 per set


WOD:  3 ROUNDS FOR TIME:

40 Walking lunges (30/45)
30 Jax
20 Pull Aparts
10 Renegade Rows (20/30)

Nov 14,2013

MWOD: Roll forearms + Triceps on bar sleeve  x 1 minute/side
              Stretch wrists and forearms x 2 minutes
              Bottom Squat x 2 minutes
              Stretch Calves and Ankles  x 2minutes/side

LIFT: Squats Cleans x 20 minutes
x2 x2 x2 x2....  Practice and Work up

10 Rounds for Times!
100m row
5 Hand release push-ups

NO BOOTCAMP SATURDAY NOV 16th!!!

Mwod:  Roll legs including calves and adductors, Bottom squat x 1min, Band hip stretch from rack x 2mins/side, stretch calves x 1 min/side

2 ct pause squat 4 x 4 reps

"Annie”
50,40,30,20,10 rep rounds for time:

 DUBS
Sit-ups

Nov 12 2013

Mwod: Roll upper back and shoulders x 3 minutes
            Bottom Squat x 3 minutes
            Band Shoulder Traction x 2 minutes/side
            Band Pec Stretch x 2 minutes/side


Skills: Cleans x 6 minutes

Lift: 2 ct pause bench 5 x 4 reps

WOD:
3-5-7-9-7-5-3
DB Clean and press( 25/45)
Burpees
Body Rows

Mwod:  Roll upper back and legs, Row 2 mins easy, Couch stretch x 2mins per, Outside hip stretch x 1min per, Roll chest  & shoulders w ball on rack


2 ct pause DL work up to 3 x 5 reps

WOD:

WOD For Time:  18 min limit

100 Wall balls
  75 Pull Aparts
  50 Back Extensions
  25 Weighted sit ups
Remainder of time limit with Dubs:  How many can you get?

Saturday November 9/13

MWOD: Band hamstring stretch x 2minute/side
               Super frog with plate x 2 minute/side
               Couch stretch x 2 minute/side
                Band Ballerina stretch x 1minute/side

52 PICK UP!

Clubs- Box Jumps
Spades - Split Jumps
Diamonds - DB Push Press
Hearts - DB Snatch  

King -16 reps
Queen- 14 Reps
Jack - 12 reps

Ace- Burpees x 5
Joker - Row 250m

Mwod:  Roll triceps and forearms on bb sleeve, Band lat/tri stretch x 1min/side, Roll upper back and lats, Tspine ext over roller x 10, Couch stretch x 2mins/side


Military:  5 @75%, 3 @85%, 1 or more @ 95%
ss 15 Pull aparts each set

Wod:

50 Chins for time (CHIN OVER THE BAR NO EXCEPTIONS!)

*in between each set of chin ups perform 10 OH lunges (25/45)

MWOD: 1) Pre - Squat Hip Opener x 1 min/side
               2) Band Hamstrings x 2 mins/side
               3) Self Calf Smash x 1 min/side
               4) Roll Upper Back + Lats x 2 mins

SQUAT: 5 at 65%, 5 at 75% and 5 or more at 85%

WOD:     EMOTM x 12 mins

                RDL x 4 (65% of D/L WM)
                V-Up x 4

Mwod:  Roll upper back & lats x 2mins, Roll chest & shoulders w ball on rack x 1min, Band lat stretch x 1 min/side, Super frog w plate x 2mins/side
...........

Bench:   5 @ 65%, 5 @ 75%, 5 @ 85%
.....................

Happy Birthday John (NJ)!!!

JOHN'S FILTHY 50

50 Cal Row
50 Push ups
50 Thrusters (25/45)
50 Lunges (25/45)
50 Side Raises
50 Body rows
50 BURPEES

MWOD: 1) Row 200m Easy
                 2) Frog Stretch x 2 mins
                 3) Lax Ball Glutes x 2 mins/side
                 4) Smash Pecs with Lax Ball on Post x 1 min/side
 
LIFT:    2ct Pause Deadlift      4 sets x 4
 
WOD:    15 min AMRAP
               
               - 20 Body Rows
               - 20 KB Swings
               - 20 Lying Leg Raises
               - 20 Box Jumps

MWOD: 1)Row 200m Easy Pace
                2) Self Calf Smash on Roller x 1 min/side
                3) Roll Lats + Upper Back x 4 mins
                4) Roll Quads + Glutes x 2 mins/side

 Bench Mark

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row

Mwod:  Roll upper back and legs x 2mins, Frog x 20, Pre squat hip opener x 1min/side, Calf stretch x 2mins/side

Squat 5 @ 75%, 3 @ 85%, 1 or more @ 95%

=================

3 rounds for time
20 DB snatches alternating (30/45)
20 DB Push Press (30/45)
20 Walking lunges (30/45)

MWOD: 1) Lax Ball chest on Post x 1 min/side
              2) Internal Rotation Stretch w/band from Post x 1 min/side
              3) Smash Triceps on Barbell Sleeve x 1 min/side
              4) Outside Hip Stretch x 2 mins for each side

SKILL: "MAN MAKERS" x 5 mins

LIFT: Bench Press - 5 at 75%, 3 at 85% and 1 or more at 95%

WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 (For Time)

              -Chins
              -Man Makers (20/35)

Mwod:  Roll upper back and legs x 2 mins, Couch stretch x 2mins/side, Band lat stretch x 1min per, Roll glutes w ball x 1 min/side

Deadlift 5 @ 75%, 3 @ 85%, 1 or more @ 95%

================================


4 rounds for time (20 min time limit)

40 KB swings
30 KB SDLHP
20 Cal row

Mwod:  Roll upper back x 1 min & t-spine extensions x 10, Pre-squat hip opener x 1 min/side, Lacrosse ball chest & traps/first rib x 1 min/side

 

------

 

 

Skill x 10 mins:

 

Clean & Jerk - Skill - 2 cleans + 1 Split Jerk x 4 sets

 

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

 

WOD: Liz Knock off

10 Rounds for time

 

10 Thrusters

10 V-ups

10 Dubs

MWOD: Brand tri/lat Stretch x 2 minutes/side
             Outside hip Stretch on box x 2 minute/side
             Smash triceps and forearms on bar x 1 minute/side
             Roll upper back and lats x 2 minute

LIFT: Bench 3@70% 3@80% 3+@90%

WOD:

15-12-9-12-15

Row For Cals
Toes to bar
Tire Flips
Chin ups

Mwod:  Roll legs and upper back x 4 mins, Band hamstring stretch x 1 min/side, stretch calves x 1 min/side, Roll chest & shoulders w ball x 1min, Frog x 2mins

Squat: 3 @70%, 3 @80%, 3 or more @ 90%

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

For time:

20 DB Front squats (25/45)
30 Box jump (24/30)
40 KB swings (36/53)
50 Wall balls
60 Med Ball Russian twists

MWOD: Roll legs and upper back x 2 mins each, 
             Pre-squat hip opener x 1 min/side, 
             Outside hip stretch on box x 2 mins/side, 
             Lacrosse ball chest & upper back x 1 min per.

LIFT: Dead Lift 3@70%, 3@80% 3+@90%

WOD:

10-9-8-7-6-5-4-3-2-1

Power Cleans              
                                   
T-get-ups                        
                                    
Chin ups

MWOD: 1) Roll Forearm on Barbell Sleeve x 1 min / side
                 2) Stretch Wrists + Forearms
                 3) Bottom Squat x 2 mins
                 4) Stretch Calves + Ankles x 2 mins

LIFT: Military Press
            - 3 at 70%, 3 at 80% and 3 or more at 90%

SKILL: High Pull Power Snatch x 5 mins

WOD: 4 Rounds for time
            - 5 High Pulls
            - 10 Front Squats (65/95)
            - 15 RDL's (95/135)
            - 20 Cal Row

MWOD: A) BAND LAT STRETCH FROM RACK X1MIN/SIDE
              B) ROLL UPPER BACK X1MIN
              C) ROLL TRICEPS ON BARBELL X1MIN/SIDE
              D) COUCH STRETCH X1MIN/SIDE

LIFT: BENCH 5@65% 5@75% 5 OR MORE @85%  - ADD 5IBS FOR NEW CYCLE

WOD: 1MIN STATIONS FOR 3 ROUNDS
- DUMBELL MILITARY
- BODY ROWS
- DUMBELL SIDE RAISES
- BACK EXTENSIONS

- REST 2MIN

*score= number of total reps

MWOD: 1) Couch Stretch x 2minute/side
              2) Outside Hip Stretch x 2 minute/side
              3) Frog Stretch x 3 minute
              4) Stretch Pecs with Band From Rack x 2 minute/side

LIFT: Squats 5 @ 65% 5@75% 5+@85%  - Add 5lbs for new cycle

WOD:

               BB Complex - 6 reps of everything, rest 90sec 5,4,3,4,5,6reps (45/65)

                                                
                                                 Deadlift

                                                 RDL

                                                 Bent Over Row

                                                 Power Clean

                                                 Front Squat

                                                 Push Press

                                                 Back Squat

                                                 Goodmorning

Mwod:  Roll upper back and legs, roll glutes & lower back w lacrosse ball, outside hip stretch x 1 min/side, band hamstring from rack x 2 mins/leg, roll chest w lacrosse ball

Deadlift:  5 @65%, 5 @ 75%, 5 or more @ 85%
*add 5lbs to last working max for next cycle

WOD:

10, 9, 8, 7....1, reps of:

DUBS

T get ups (20/45)

RDL's (95/135)

MWOD: 1) T-Spine EXT on Roller x 20 Reps
                 2) Roll Upper Back + Lats x 3 mins
                 3) Stretch Calves + Ankles x 1 min / side
                 4) Couch Stretch x 2 min / side

SKILL: DUB Practice 5 mins

LIFT: Clean + Jerk (Work up to Heavy Double) 15 mins

WOD: "MOTO SAKI" 5 Laps for Time (12 min time limit)

               Inchworm ~> 5 Push-ups
               Lunge ~> 5 Box Jumps
               Bear Crawl ~> 15 KB Swings
               Crab Walk ~> 5 Chins

MWOD: ROW X2MIN, COUCH STRETCH X1MIN/SIDE, BAND SHOULDER TRACTION X1MIN/SIDE, BOTTOM SQUAT X1MIN (PUSH KNEES OUT W/ ELBOWS, STRETCH WRISTS AND FOREARMS X 1MIN ON FLOOR

SKILL: SQUAT CLEANS

LIFT: FRONT SQUAT - 5,5,5,3,3.

WOD: 10MIN AMRAP
FULL SQUAT CLEANS X3, X6, X9, X12...
V-UPS X3, X6, X9, X12...

(DO 3 OF EACH, THEN 6 OF EACH, THEN 9, AND THEN....)

Oct 10, 2013

MWOD: Roll upper back + lats  x 4 minutes
             Tri/lat stretch with bad from post x 2 minute/side
              Smash Calves x 1 minute/side
              Stretch Calves + ankles x 1 minute/leg

Skill: Bench Press Set-Up - 6 minutes

Lift: Bench Press- 5 @75% 3 @ 85% MAX at 95%

WOD:10 rounds for time
100m row
10 Burpees round 1-5
5 Burpees round 6-10

MWOD:  1) Roll upper back & chest w lacrosse ball
                 2) Band lat stretch from rack x 1min/side
                 3) Bottom squat x 2mins
                 4) Super frog w plate x 2 mins/side

DL: 5 at 75% , 3 @ 85% and 1 or more at 95%

AMRAP: in 15 mins - 5 SDLHP (65/95)
                                    10 Wall Balls
                                    15 Box Jumps

MWOD: 1) Couch Stretch x 1 min / side
                2) Smash Glutes on Lax ball x 1 min / side
                3) Stretch Calves + Ankles x 1 min / side
                4) Roll Lats on Roller x 1 min / side

LIFT: SQUAT - 5 at 75%, 3 at 85% and MAX at 95%

WOD:  3 RFT
           - 400m Row
           - 30 KB
           - 20 Body Row

Mwod:  Roll upper back & lats, Tspine ext over roller x 10, Roll chest & traps with lacrosse ball on rack, Couch stretch x 2mins/side

Military press 5@ 65%, 5 @ 75%, 5 or more @ 85%
-using 3rm as working max

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

WOD:  5 sets of max reps of:

Push ups
Chins

Mwod:  Roll quads, IT's and adductors x 5 mins, Roll glutes w lacrosse ball x 1 min/side, Frog stretch x20, Stretch calves x 1min/side
------------

Squat:  3 @70%, 3 @80%, 3 or more @ 90%

---------

10 rounds for time

200m Row
10 Back extensions
5 Thrusters (65/95)

MWOD: 1) Row 200m Easy
                 2) Hamstring / Hip  Flexion/Ext  x 2 mins / side
                 3) Bottom Squat x 2 mins
                 4) Band Shoulder Traction x 1 min / side
                 5) T-Spine Ext over Roller x 30 reps

SKILL: Push Press  10 mins

WOD:       STATIONS HOMMES FORT
                   - Trap Bar D/L
                   - Farmers Walk
                   - Loading Race
                   - Arm Over Arm
                   - Last Man Standing (1 Arm DB for MAX)

Mwod:  Roll upper back & lats x 2mins, Roll chest w ball x 1min, Band shoulder stretch x 3 ways x 30 sec each way, Couch stretch x 2mins,  Jog 2 laps
.......

Bench 3 @70%, 3 @ 80%, 3 or more @ 90%
.........

WOD:  For time

50 Hang cleans 75/115
10 Push ups
50 Chins
10 Burpees

Oct 1/2013

MWOD: Roll Quads, Glutes and calves x 1min/sides
               Couch stretch x 1min/side
               Band Hamstring from rack x1min/side
               Stick EXT Rotation x 1min/side

DEADLIFT : 3@70% 3@80% 3+@90%


WOD:         AMRAP in 8:00, add 1 rep each round
                      DB Renegade Row 40/25lbs DB’s
                                  DB Snatch 45/25

                   AMRAP in 8:00, add 2 reps each round
                          OH Lunge 45/25 plate
                                  Box Jump 

Mwod:  Roll legs & calves x 2mins each, Roll upper back & tspine extensions x 10, Band lat/shoulder stretch from rack x 1min/side, Stretch wrists and forearms on floor x 1 min
.....

Skill:  Clean & Jerk x 5 mins
.....

Lift 15 mins :  Work up to heavy set of: 1 clean, 1 push press, 1 split jerk
.....

Wod:   Thanks to Crossfit Otown for this one!

For 16 Minutes Preform The Following:

     Even Min - 6 Clean 75/115

     Odd Min - 12 Wall Balls  

MWOD: 1) Roll Upper Back and Legs
                 2) Couch Stretch x 2 min/side
                 3) Frog Stretch x 20
                 4) Stretch Calves x 2 min/side

WOD: 1 Round for time:
            Farmers Walk
            30 Toes to Bar
            40 Push-ups with hand release
            50 Thrusters
            60 Walking Lunges (30/leg - 45#/30#/hand)
            Prowler Push

MWOD:  1) Hip Capsule Stretch (Knee into floor) x 1 min/side
                2) Seated Outside Hip Stretch x 1 min/side
                3) Lax Ball Glutes x 1 min/side
                4) Lax Ball Upper Back + Traps x 2 mins

LIFT: Deadlift: 5 at 65% , 5 at 75% , Max at 85%  (+ 5lbs to working max!)

WOD: HAPPY 34th SARAH

Round 1 - Row 34 Cals
                 DB Push Press x 8
                 DB Snatch x 8 / Arm

Round 2 - Row 34 Cals
                 DB Front Squat x 8
                 DB Twist x 8

Round 3 - Row 34 Cals
                 DB Row x 8 / Arm
                 DB Floor Press x 8

Mwod:  Roll upper back & chest w lacrosse ball, Band lat stretch from rack x 1min/side, Bottom squat x 2mins, Super frog w plate x 2 mins/side


Bench- 5@ 65%, 5 @ 75%, 5 or more @ 85%- if your last cycle was successful, add 5lbs to your working max

WOD:

15-12-9-12-15 reps

Landmines
Box Jumps
Pendlay rows

MWOD:  1) Lax Ball Glutes x 1 min / side
                2) Roll Quads + IT's ( Side of upper leg)           |
                3) Roll Adductors ( Inside of Upper Leg)          |     x 1 min each
                4) Band Shoulder Traction x 1 min / side          |

SQUAT:  If Previous Cycle was Successful Add 5lbs to your Working Max
               
               5 at 65% , 5 at 75% , Max Reps at 85% (5 or more)

WOD:  3 RFT
         
             Prowler Sprint x 50'
             Heavy Goblet Squat x 5 (35/55)
             V - ups x 15

Mwod:  Roll upper back and legs, Tspine extension over roller x 10, Lacrosse ball chest & traps x 1min per, Outside hip stretch on box x 2mins/side, Smash armpit w lacrosse ball x 30 sec/side

Military Press- work up to 3 RM

---------------------------------------------
SKILL-  DB SNATCHES 5 MINS
-------------------

1RFT

300m row
30 Dubs
30 KB swings 
20 Squat Cleans
20 T get ups (10 per) 20/35
10 Chins
10 DB snatches (3 per) 35/55

Mwod:  Row 2 mins easy, Bottom squat x 1min, Couch x 2 mins, Frog x 2mins, Shoulder ext rotation stretch x 30 sec/arm


SQUAT- 5 @75%, 3 @ 85%, 1 or more @ 95%

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

WOD
AMRAP in 20 minutes:

 5 Chins
10 V-ups
20 Lunges

MWOD: 1) Smash Forearms on Bar Sleeve x 1 min / side
               2) Stretch Wrists + Forearms x 1 min / side
               3) Band Shoulder Traction x 1 min / side
               4) Lying Wall Squat  w/ Overhead Extension x 2 mins

LIFT:  1 + Clean + 3 Split Jerks
            15 mins   workup to Max Triple

WOD: TABATA:
            Hang Cleans
            Push Press
            Barbell Ron
            Front Squat

Rest 1 min between Exercises

Mwod:  Roll Upper back w lacrosse ball x 1min, Roll chest w lacrosse ball x 1min, Band hip stretch from rack x 2mins/side,  Band hamstring x 1min/side,  Tspine ext on roller x 10

*review on creating torque, and proper starting position

DEADLIFT:  5@ 75%, 3 @85%, 1 or more @ 95%

WOD:  E.M.O.T.M x 10 mins
Deadlift x 3 (70%)
Bar jumps for remainder of min
* # of jumps is your score

MWOD: 1) Lax Ball Feet x 1 min/side
               2) Smash Triceps on Barbell x 1 min/side
               3) Roll Lats x 1 min/side
               4) Internal Rotation Stretch w/ band x 1 min/side
               5) Roll Quads x 1 min/side  -» DO THIS AFTER 1 - 4

BENCH: 5@ 75% , 3 @ 85% , 1 or more @ 95%

WOD: 30 - 20 - 10

            Box Jumps
            Chins / Body Row
            DB Push Press (30 / 45)

Mwod:  Roll legs-all angles x 2mins per, Roll glutes w lacrosse ball x 1min/side, Smash chest & traps w ball x 30 sec per side, Couch x 2mins/side, Pre squat hip opener x 1min/side
================================

100 Thrusters (65/95)
....but there is a catch!

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute until you get to 100.  Burpees will break up your thruster sets.
Time is score.

================================

Finished?  100 Pull aparts

=========================

Mwod:  Roll legs and calves with roller x 1 min per, Couch x 2mins/side, Outside hip x 1min/side, stretch calves x 1min/side

A) AMRAP in 10 mins

DB Bench x8 reps
DB Rows x8/arm
OH Lunges x8/leg

B) 21-15-9-6-3 reps of:

Burpees
Body rows
DUBS

MWOD: 1) Lax Ball Glutes x 1 min/side
               2) Hip Capsule Stretch (Knee into floor) x 1 min/side
               3) Stretch Calves + ankles x 1 min/side
               4) Roll Upper Back + Legs 4 mins Total

LIFT: D/L 3 at 70%,   3 at 80%,   Max Reps at 90%

WOD: TABATA (20/10)

BW Squat
Push-ups (Quality Reps)
Lying Leg Raise
Front Plank

Mwod:  Roll upper back & lats x 2mins, Roll chest & shoulders x 1min per w lacrosse ball,  Super frog w 45lb plate x 2mins/side, Tspine ext over roller x 20


Bench:  3 @ 70%, 3 @ 80% , 3 or more @90%


WOD:  5 rounds for time

Row 200m
20 Wall Ball Sit ups/or use a partner instead of a wall
10 SDLHP - 95#/65#

MWOD: Mash Calves x 2 minute/side, Band hamstring x 1 minute/side, Roll upper back x 2 minute, stretch wrists and forearms x 2 minute.side

Skill: Dubs x 6 minutes

Lift: Cleans 5 x 3 work up to max triple

WOD AMRAP 15 minutes
 4 Chins
 10 Dubs

Mwod:  Roll quads, IT bands & abductors x 10 passes each, Frog stretch x 20, Roll glutes w ball x 1 min/side, Couch x 1min/side, Band lat stretch x 1min/side

SQUAT- 3 @70%, 3 @80%, 3 or more @90%

WOD:

3 rounds for time:

15 Pull aparts
10 DB Strict Military Press - 40#/25#/hand
15 DB Push Press - 40#/25#/hand
10 DB Push Jerk - 40#/25#/hand
15 Body Rows

Saturdays WOD

MWOD: T-Spine Extension on Roller x20
Smash Triceps on Barbell x1min/side
Lax Ball glutes x2min/side
Couch Stretch x2min/side

------------------------------------------------------
Lift: Deadlift
5@65%, 5@75%, 5+ @ 85%

If last cycle went well, add 5lbs to training max
------------------------------------------------------

WOD:

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

MWOD: T-spine ext. on Roller x 20 reps
              Smash Triceps on barbell x 1 min/side
              Lax ball glutes x 2 minute/side
              Couch stretch x 1 minute/side

Skill: Snatch x 5 minutes

LIFT: Clean and Jerk 5x3 @80% of best single

WOD: 3 RFT
Run 2 laps of building
30 squats
20 body rows
10 push-ups

Mwod:  Roll chest & shoulders with lacrosse ball, Roll lats with roller x 1min/side, Band lat stretch x 1min/side, Band hip stretch from rack x 2mins/side


LIFT:  Bench 5 @65%, 5@ 75%, 5 or more @ 85%

----------------------------------
For Time:
50 DUBS

 21-15-9 of
DB Push Press 45/30
Toes To Bar

 500m Row

MWOD: Bottom squat x 2 minute/side, outside hip stretch on box x1minute/side, roll quads +ITs x 2minutes/side, lax ball glutes x 1minute/side

LIFT : Squat 5@65% 3@85% max reps at 95%

WOD: Satan's Whiskers - Courtesy CrossFit NewEngland

3 RFT
10 Chins
10 Front Squats (65/95)
10 Burpees

aug 30

MWOD: roll upper back/quads x 2 minutes
              Stretch wrists & forearms x 2 min./side
              band hamstring x 1min/side
              Band lat & triceps combo x 1min/side

 Bench Mark

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row