Warmup CrossFit Warmup WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand...

Rest Day/Make up Day/Skill...

Warmup Row 1K WOD 6 rounds for time of: 12 Deadlifts, 155/105lb 9 Power Cleans, 155/105lb 6 Push Jerks,...

Warmup CrossFit Warmup WOD 1st Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “Angie” For Time: 50-40-30-20-10 Double Unders Ab Mat...

Warmup Run 1mile WOD 1st Bench 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd AMRAP in 20 min of: 75lb Thrusters, 9reps 15...

Warmup As needed for Team WOD WOD In Teams of  2: For time: “Team Lumberjack 20″ 40 Deadlifts (275lbs) Run 400m 40 KB swings (2pood) Run 400m 40 Overhead Squats (115lbs) Run 400m 40 Burpees Run 400m 40 Pullups (Chest to Bar) Run 400m 40 Box jumps (24”) Run 400m 40 DB Squat Cleans (45lbs each) Run...

Warmup CrossFit Warmup WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd AMRAP in 20 min of: 10 Thrusters, 45lb/35lb 10 Floor GHDs 10 Good Mornings,...

Warmup Row 1K WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15...

Rest Day/Skill Development/Make up...

Warmup Run 1mile WOD “AdamBrown” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24...

Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Squats 10 Box Jumps Samson Stretch WOD  1st  Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd 21-18-15-12-9-6-3 Walking Lunge Pullups Knees to...

Warmup CrossFit Warmup WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd “Elizabeth” For time: 21-15-9 135lb Squat Clean Ring...

“Beat the Trainers” -Began 11/1/10.  -You are given one chance for the month.  -Must be counted by a trainer.  -Must be RxD. -Must have full ROM NOV WOD “Front Squat Medley” 185lb max reps=3 points each Rest no more than 2min 135lb max reps=2points each Rest no more than 2min 95lb max reps=1point each ***Attention*** Everyone who signed up for the Tough Mudder.  We are unable to process everyones registration as a group. ...

Warmup 3 Rounds of: Run 400meters Rest 1min WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd For Time: 10-9-8-7-6-5-4-3-2-1 155lb Power Clean Pullups Kettlebell Swings, 1.5...

Warmup 3 rounds of: 10 Pushups 10 Air Squats 25 Double Unders WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd 5 Rounds for time of: 5 Press (any), 185lb/135lb 10...