Tuesday 3/30/2010

Warm-up:
15x KB Swing
15x Back Ext.
15x KTE
15x PVC Pass throughs

WOD:
15x Power Cleans
30x Box Jump
15x Burpees/ Pull Ups *

*Depended on individuals that attended yesterdays class

-or-

Diane
21-15-9
Deadlift
HSPU

Monday 3/29/2010

Warm-up:
50x Double Unders
50x Sit-ups
25x Back Ext
25x Incline Push up

WOD:
"Rowing Fran"

500m Row

21-15-9
Thrusters
Pull Ups

500m Row

Saturday 3/27/2010

Warm-up:
800m Run
15x Jumping Pull-up
15x Sit-up
15x Double Under

x3

WOD:
10-9-8-7-6-5-4-3-2-1
Man Makers
Burpee Box Jumps

Friday 3/26/2010

WOD:
5x Snatch Balance (heaving Jerk)
5x OHS
5x Snatch
100m Sprint

x5

Thursday 3/25/2010

Warm-up:
500m Row
--------------
10x Push up
10x Sit-up
10x Pull up

x3

WOD:
-400m Run-
50x Pull up
21x KB Snatch

-400m Run-
50x Push up
21x KB Swing

-400m Run-
50x Air Squat
21x KB Press

-400m Run-

Wednesday 3/24/2010

Warm-up:
800m Run
21-15-9
KB Swing
GHD Ext

WOD:

AMRAP 12 min
5x Deadlift
10x Burpees

-Rest 2 min-

AMRAP 12 min
5x Knees to Elbows
10x Push Press

Tuesday 3/23/2010

Warm-up:
800m Run
15x Jumping Pull ups
10x KB Swing
10x Box Jump
x3

WOD:
50x Double Unders

5x Burpees
10x Knees to Elbows---------x3
15x Air Squats

40x Double Unders

5x Burpees
10x Knees to Elbows---------x2
15x Air Squats

30x Double Unders

5x Burpees
10x Knees to Elbows---------x1
15x Air Squats

Monday 3/22/2010

"Today I will do what others wont, so that tomorrow I can accomplish what others can't"
-Jerry Rice

Warm-up:
250m Row
---------------
21-15-9
Knees to elbows
Pistols
---------------
250m Row

WOD:
100m Sprint

5x Squat Clean and Press
10x Pull Ups

100m Sprint

6x Front Squat
12x Push Up

X5

Saturday 3/20/2010

Warm-up:
500m row
------------
15x Squats
15x Push ups
15x Supermans

WOD:
20x Burpees
20x Double Unders
x2

5x Tire flips
800m run

20x Wall Balls
20x Pull ups
x2

5x Tire Flips
800m run

Friday 3/19/2010

Warm-up:
500m Row
------------
10x PVC Pass through
10x PVC Snatch
10x PVC Squat
x3

WOD:
3-3-3-3-3
Deadlift

-or-

100x Floor to overhead for time
*every third minute a sprint must be performed until 100 is completed

CAUTION PARTICIPATING IN CROSSFIT MAY LEAD TO BEING A BADASS

Happy St. Patricks Day!

Thursday 3-18-2010

Warm-up:
500m Row
10x PVC Pass Throughs
10x PVC Squat
10x PVC Good Mornings

x3

WOD:
"MURPH"
1 mile run
100x Pull-ups
200x Push-Ups
300x Squats
1 mile run

Wednesday 3-17-2010

Warm-up:
500m Row
10x Squats
10x Sit-up
10x Push -up
10x Back Ext

x3

WOD:
400m Run
-------------
21-15-9
Thrusters
Good Mornings
Pull ups
------------
400m Run

Tuesday 3-16-2010

Warm-up:
1000m Row
10x Jump Squat
10x Clap Push-ups
x3

WOD:
"Modified Fight Gone Bad"
3 Rounds

30x SDHP
30x Double Unders
30x Push Press
30x Box Jumps

Row for 30 calories

-rest for 3 minutes-

Monday 3-15-2010

Warm-up:
800m Row/Run
15x Squat
15x Sit-up
15x Push Up

WOD:
AMRAP 6min per round

#1
5x DB cleans
10x DB OH Squats
15x Box Jumps

-1min Rest-

#2
5x Dips
10x Pull-ups
15x Closed Grip Push-ups

-1min Rest-

#3
5x KTE
10x Windsheild Wipers
15x Sit-ups

Saturday 3-13-2010

WOD:
Filthy Fifty
50x Box Jumps
50x Jumping Pull-ups
50x Kettle Bell Swing
50x Walking Lunges
50x Knees to Elbows
50x Push Press
50x GHD Back Ext
50x Wall Balls
50x Double Unders
50x Burpees

Thursday 2/24/2010

WOD:
800m Run
------------------
15x RDL
30x KB Swing
20x Box Jump

x5
------------------
800m Run

Wednesday 2/24/2010

Warm-up:
400m Run
15x GHD Ext
15x Lunges
15x Push ups

WOD:
50-30-50
------------------
Jumping pull-ups
Obliques (25/15 each side)
Supermans
Abmat sit-up

Tuesday 2/23/2010

Warm-up:
800m Run
----------------------
10x PVC pass through
10x GHD Ext
10x OH Squats
10x Press
x3

WOD:
*all movements need to be completed unbroken, if reps are broken penalty is performed
12x DL (*20 squats)
9x Hang Clean (*3 Burpees)
6x Front Squat (*15 Push up)

30 Single leg Jump Ropes (*6 box jump)

FOR TIME!!