Team WOD day!!!  Please try to come on the hour so we can organize teams.

Warmup
Row 1K

Team WOD
Teams of 2
Three rounds for time of:
20 Thrusters, 135lb
30 Ball Slams, 20lb
40 Burpees
50 Double Unders

Only one athlete may work at a time.  Reps shown are a combination of both athletes from each team.  Teams must complete all the reps of one exercise before moving onto the next.  The Ball Slams are to be slammed onto the sand bags.  Scaling is allowed for the thrusters, however, we are looking for a heavy weight.  If you can get 3-5 reps at a time, you have the right weight.

 “If you train hard, you’ll not only be hard, you’ll be hard to beat.”
– Herschel Walker

Warmup
1st
3 rounds of:
20 Pushups
20 Back Ext
20 GHD Situps

2nd
3 max hold L-sits

WOD
1st
Power Clean 3-3-3

2nd
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (or 21 Pullups and 21 Dips)
135lb/95lb Hang Power Cleans, 10reps

 
At the Chalkboard: Perfect Technique
By Greg Glassman

Warmup
CrossFit Warmup

WOD
1st
Power Snatch 3-3-3

2nd
“Nancy”
Five rounds for time of:
Run 400 meters
95lb/65lb Overhead Squat, 15reps

 “There are no shortcuts to any place worth going.”
– Beverly Sills

Test Day/Rest Day/Make up Day/Skill Development Day

Warmup

3 rounds of:
10 Ring Dips
10 Box Jumps
10 Squats
Samson Stretch

WOD
1st
Weighted Pullups 5-5-5-5

2nd
Tabata Slegdehammer Strikes
Rest 1min
Tabata Knees to Elbows
Rest 1min
Tabata Burpees

*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.

THANKS TO STEVE ROBINSON FOR THE AWESOME JOB HE DID ON OUR DESK!

Warmup
3 rounds of:
Jump Rope 2min: 90sec of single unders, 30sec of double unders
Rest 1min

WOD
1st Deadlift
10-8-5-3

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

PLEASE RESPECT OUR EQUIPMENT.  WHEN DROPPING WEIGHTS:
1. BE AWARE OF YOUR SURROUNDINGS
2. DO NOT DROP JUST THE BAR
3. DO NOT DROP BAR WITH ANYTHING LESS THAN 25LB PLATES ON EACH END
4. DO NOT DROP WEIGHTS ON WOODEN PLATFORMS OR ANY OTHER OBJECT….AGAIN BE AWARE OF YOU SURROUNDINGS

Warmup
Row 1K

WOD
AMRAP in 20min of:
95lb Thruster, 5reps
95lb Hang Power Clean, 7reps
95lb Sumo Deadlift Highpull, 10reps

Why take fish oil?

Today experts from around the world agree that including fish oil supplements as part of your regular diet can offer a whole host of other health benefits.  Some of these include:

• Regulating the body’s cholesterol levels
• Preventing heart disease
• Thwarting off certain types of cancer
• Helping with cognitive function and brain development
• Preventing depression
• Protecting the brain from issues associated with Alzheimer’s
• Promoting healing from injury or illness
• Preventing the occurrence of ADD / ADHD in children

http://www.fishoil.com/

ATTENTION MEMBERS!!! 

DEPENDING ON THE WEATHER WE MAY BE CLOSING THE GYM.  IF WE DECIDE TO CANCEL ANY CLASSES WE WILL POST IN THE MORNING.  SO PLEASE CHECK SITE BEFORE COMING TO GYM.

Warmup
As needed

Team WOD
Teams of two.  Only one athlete may work at a time.  Teams must complete all 100reps before moving onto next exercise.
“Filthy 100”
For time:
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double unders

 
Upper-Body Maintenance
By Kelly Starrett

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 10-8-5
Push Press 5-5-3

2nd
3 rounds for time of:
Row 500meters
21 Kettlebell Swings, 1.5 Pood
12 Handstand Pushups

The Paleo Diet Defined

Warmup
50 Burpees
Samson Stretch

WOD
1st
Back Squat 10-8-5-3

2nd
For Time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat Situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40steps
15 Pullups
15 Ab Mat situps
Walking Lunge, 40steps
12 Pullups
12 Ab Mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab Mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab Mat Situps

http://journal.crossfit.com/2010/02/kurtis-bowler-on-crossfit-and-strongman.tpl

FINISH ALL TESTS FOR LEVELS

REST DAY/SKILL DEVELOPMENT/MAKEUP DAY

Gluten: What You Do Not Know Might Kill You – Hyman, MD

PLEASE FINISH ALL TESTS FOR LEVELS

Warmup
Row 1K

WOD
“Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pullups

***Rest 1min between exercises and 3mins between rounds.

PLEASE FINISH ALL TESTS FOR LEVELS

Warmup
CrossFit Warmup

WOD
1st
Squat Snatch 5-5-3-3

2nd
AMRAP in 15min of:
115lb Hang Power Clean, 15reps
12 Ring Dips
21 Situps

Learning How to Do Full Snatches
By Bill Starr

PLEASE FINISH ALL TESTS FOR LEVELS

TEAM WOD DAY!!!  PLEASE TRY TO SHOW UP ON THE HOUR SO WE CAN PUT THE TEAMS TOGETHER.

Warmup
As needed

Team WOD
A version of the Stadium WOD from the 2009 Afiliate Cup
Teams of 2
For time:
1st:
30 Wall Balls, 20lb -Each athlete must complete 30reps.  Only one athlete may be working at a time.
2nd:
2rounds for time of: -each athlete must complete all of the below exercises for 2rounds.  Both athletes may work at the same time, however, the athletes can not move onto the next exercise until their partner is finished with their current exercise.
Row 300meters
30 Box Jumps, 24″
30 Kettlebell Swings, 1.5 Pood
30 Push Press, 75lb/65lb
3rd:
30 Deadlifts 225lb/135lb- each athlete must complete 30reps.  Only one athlete may work at a time.

Form Follows Function
By Russell Berger

 PLEASE FINISH ALL TESTS FOR YOUR LEVELS

Team WOD on Thursday!!  Try to show up on the hour so we put the teams together.

Warmup
3rnds of:
15 Buprees
Samson Stretch

WOD
1st
Power Clean 3-3-3-3

2nd
5rounds for time of:
75lb Thrusters, 21reps
Double Unders, 21reps

3rd
Work on level deficiences

A great video by Coach Glassman that talks about CrossFit and it’s relation to Core Strength and Midline Stability.  At the Chalkboard: Core Stability
By Greg Glassman