MWOD: Roll pecs+Shoulders with Lacrosse Ball on rack x1min/side
               Shoulder tri/lat stretch x1min/side
               Super frog with Plate Friend x2min/side
               Bully Stretch x1min/side
---------------------------

SKILL: Barbell tri smash on floor x5min
------------------

LIFT: Bench 5x3 @70%
-----------

WOD:         STRONGMAN EVENTS for 75sec for reps
                     Fat Grip DB Press
                 Arm over Arm sled Drag
                 Loading event 45lbs Plates
                           Tire Flip
                 Farmers Walk with DB        

MWOD: Roll Legs - 20 passes on each portion: quads, IT Bands, Calves
               Tack+Floss Knee Pocket with Lacrosse ball x 1 min/side (bottom of quad, above knee)
               Lacrosse Ball Glutes x1min/per
               Couch stretch x2mins/per
------------------------------

LIFT: SQUAT 5x3 reps @70%
--------------------

WOD:                                                    52 Pick Up(for time)
                                                       
                                                              Diamonds - Sit ups

Spades -  KB Swings

Hearts - Burpees

Clubs - DB Push Press

Ace:  T-getups x 5/arm

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.


Skill:  creating "torque" and proper DL starting position x 5 mins

-----------------------------------------
DEADLIFT- 5 x4 reps @ 85-90%

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

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: Bottom Squat x2min
               Stretch Calves x2min/side
               Couch Stretch x1min/side
               Retest Bottom Squat x1min
-------------------------------

                                                             BENCHMARK!
                                                         *Max reps for 2mins*
                                                                Squat-75% for 1 un broken max reps for 1 set
                                                                  Chins 1 un broken max reps for 1 set
                                                             Clean+Press (75/135)
                                                                Push- ups 1 un broken max reps for 1 set
                                                                  Dubs
                                                                Burpees
                                                              500m Row

MWOD: Roll upper back+ Lats x1min/side
               Band Tri/lat Stretch From Rack x1min/side
               Band Hip Stretch From Rack x 2min/side
               Stretch claves x 2min/side
-------------------------------

LIFT: Bench 5x4 reps @ 88-90%
                      SS.
          Band Pull Aparts x15
-------------------

WOD:  21,18,15,12,9,6,3 rep rounds for time
                            KB Swings
                           Split Squats
                           Barbell rows

MWOD: Roll upper back x1min
               Band distracted Ankle MOB x1min/side
               Stretch forearms+wrist x1min
               Lacrosse ball Shoulders on rack x1min/side
---------------------------------------

SKILL: OH squat x5min
---------------


LIFT: Cleans 3,3,3,3,3,3.... (15 min work up to heavy triple)
---------------------------


WOD: 20 min AMRAP
            5 OH squats
            15 Sit ups
            10 box jumps

MWOD: Roll Upper Back+ Quads x1min
              Band Disracted Ankle MOB x1min/side
              Mash Calves x1min/side
              Bottom Squat x2min
-------------------------

LIFT: Squat 5x4 reps @ 88-90%
----------------

WOD: AMRAP in 20 min
          Chin over bar max hold
         10 Barbell Squat cleans
         15 Wall balls
         20 Cals row
             1:00 rest

Mwod: 

1. Row 2mins easy
2. Smash calves 2mins/side
3. T-Spine Ext. on PVC roller x 20reps
4. Band hip stretch from rack x 2 mins/side


5 Rounds for time

Row 250m
12 KB swings
12 Lunges (6/leg)...challenge yourself!
12 Sit ups
12 DUBS

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

SKILL: ''Burgener''   Down+ up x5
                 w-up         Down+ up+ Shoulder Shrug x5 (High on outside)
                                  Down+up+ Muscle Snatch x5 (No Rebound)
----------------------------------------

LIFT: Deadlift  5x5 @ 85% (20min max)
--------------------

WOD: ''Abdominus''
          12mins AMRAP

Front Plank + Touch x10
 V-ups                        x10
Russian Twist (MedBall) x10
Toes to bar                 x10

Mwod:  Roll legs  & calves x 3mins per, Frog stretch x 2mins, Band lat stretch x 1min/side, Lacrosse ball chest and shoulders x 1min/side, Roll triceps on floor with barbell x 1min/side

 

 

Skill:  Bench set up x 5 mins

 

Lift:  A1. Bench 5 x5 @ 85%

 

A2. Pull ups 25 reps

 

WOD: 

 

4 rounds for time:
Row 300 m
10 Burpee Broad Jumps

 

 

MWOD:
1. Bottom Squat x 3mins
2. Couch Stretch x1min/side
3. Band Distracted Ankle MOB x 1min/side
4. Bottom Squat Retest x 1min

SKILL: Snatch Drills 6mins. (OH Squat, Snatch Drop Drill)

LIFT: Squat 5x5 @ 85%

WOD:
A) 3 min AMRAP:
    Med Ball Squat Cleans
    Wall Balls
    1-2-3-4-5-6..

B) 3 min AMRAP
     DB Snatch
     Goblet Squat
     1-2-3-4-5-6..

C) 3 min AMRAP
     Burpees
     V-Ups
     1-2-3-4-5-6..

Mwod:  Roll upper back, Stretch wrists/forearms x 1min/side, Frog Stretch x 2mins, Stretch calves x 1min/side, Band tri/lat stretch x 1min/side


Skill:  Cleans x5 mins

Lift:  Cleans 4 x3 reps -work up to heavy triple

WOD:  20  min time limit

“The Bear” -thanks to Crossfit Calgary for this one.

Power Clean
Front Squat
Push Press
Back Squat
Push Jerk

-Pick a weight that you can do all 5 exercies without setting the bar down. 
-Add weight and repeat the same sequence at a higher weight each set, and continue to do so until you miss a lift. 
-Once a rep is missed, repeat the previous weight for the completion of the sets.

WOD Sat April 13/2013

MWOD:
Smash pecs on Lax Ball X1min per side
Band Shoulder Traction X1min per side (freestyle your positions, hit all the nasty corners)
Roll upper back and armpits X4mins total (smash out all the chin-up grizzle from earlier in the week)


Skills: Snatch Drills X5mins

Lift:  Bench Press- 5@ 75%, 3@ 85%, Max reps @95%

WOD:  Fight Gone Bad

3X 5min rounds, for max reps of:

1min Wall Balls
1min SDHP (65/95)
1min Box Jumps (20/24")
1min push press (75/95)
1min Row (for cals)

Hit it hard, compare scores to Jan 14/2013

MWOD: 
1. Row 2mins easy
2. Smash calves 2mins/side
3. T-Spine Ext. on PVC roller x 20reps

SKILL: 1 Clean- 1 Strict, 1 Push Jerk, 1 Split Jerk  x3

LIFT: Squat- 5x2 @90-95% (20mins max)

WOD:
1. Band CM's x10
2.V-Ups x10
3. Squat Jumps x10
4. S.L. Glute Bridge x10/leg

AMRAP 12 mins.

MWOD: Band Distracted Ankle MOB x2min/side
               Couch Stretch x1min/side
               Roll Upper Back & Quads x1min/side
               Bottom Squat x1min
               Lacrosse ball shoulders & chest x1min/side
----------------------------------------

MAX: Push ups + Chins x 5 rounds
------------------
In Partners Complete:
  3 rounds for time

50 Back Extensions
50 Body Rows
50 Lunges
50 Box Jumps

MWOD: Band Distracted Ankle Mob x2min/side
               Outside Hip On Box x1min/side
               Band Hamstring x1min/side
--------------------------------

SKILL: DUBS x 5 Minutes
---------------

LIFT: DEADLIFT- 3-3-3-3... (65%) EMOTM 10 Minutes
-----------------------------

10 Minutes AMRAP ''Annie''
  50-40-30-20-10-20-30-40-50
                  DUBS
                 SIT-UP

MWOD: Roll upper back and armpits x2min
               Lacrosse ball chest & Traps x1min/side
               Lat/tri Stretch x1min/side
               Lacrosse ball feet & calves x1min/side
--------------------------------------

Standing Military Press (strict) 4x6 reps
                       ss.
          Bent Over rows 4x10
-----------------------

4 Rounds
15 Cal Row
20 DB Clean and Jerk – 45/30
25 Sit-ups
30  Squats

Mwod:  Roll upper back & armpits x 4 mins, Band lat/tri stretch x 1 min/side,  Frog x 2mins, Partner calf mash x 2mins/leg-DO IT!

If you don't have any friends give this one a try:



Ankle awareness month.  Here is a vid for you to ponder.




........................................

Skill:  Cleans x 10  mins
...................................

20 min AMRAP

30 Dubs
15 Knees to elbows/Hanging leg raises
10 Renegade Rows 20/30
5 Power Cleans 75/135

MWOD: Bottom Squat x 1min
               Roll Calves x 2min/side
               Retest Bottom Squat x1min
               Lax Ball Pecs On Post x1min/side
---------------------------------

BENCH: 3@ 70%
                3@ 80%
                Max reps@ 90%
-------------------



WOD: AMRAP x 12minutes

  THRUSTERS (65/115)  Partners for max reps.

Finished? Partner 1500m row

Mwod:  Roll legs & upper back x 1min each, Lacrosse ball feet x 1min each, Ext. Rotation stretch w stick x 1min/arm, Mash calves x 1min each and calf stretch x 1min/side

Oly lift drills x 5 mins

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

Squat- 5 x 4 reps at 85-90%

--------------------------------------
WOD:

EMOTM(every minute on the minute) for 12 rounds

 4 Push ups
 8 Squat jumps
12 KB Swings

*5 Burpee penalty for missed rounds*

MWOD: Row 2mins easy
               Outside Hip On Box x1min/side
               Band Lat/Triceps Stretch x1min/side
               Band Distracted Ankle Mob x2min/side
----------------------------------------

DEADLIFT: 5@ 65%
                     5 @ 75%
                     Max Reps @ 85%
-----------

EMOTM 5 Minute
   6-10  Chins 
For Time:

25 DUBS
21 Burpee Box Jump 24/20
25 DUBS
5 Burpee Box Jump 24/20
25 DUBS
9 Burpee Box Jumps 24/20
25 DUBS

Mwod:  Lacrosse ball chest & shoulders & upper back, 3 way band stretch (o.h, pec, lat) x 30 sec/way, Bottom squat x 2 mins, Band hip stretch from rack x 2 min/leg

..................................

 

Clean & Jerk skills x 10 mins using 4 part series: 

 

(clean x1, strict press x1, push jerk x1, split jerk x1)

-------

 

WOD:  For Time

 

40-30-20-10 reps of:

 

OH Lunges

Row for Cal's

Band GM's