CrossFit Generate

Thursday, April 28, 2011

Friday April 29

Warm Up
25 Leg Lifts
30 Burpees
35 DUs

WOD

MAX Overhead Squat

5 - 4 - 3 - 2

Finish No Choice
1 mile run
Partner Sit Ups with the ball (50)
Weighted Lunges (20)
200 Jump Rope

Wednesday, April 27, 2011

Thursday April 28

Warm Up
30 Pull Ups
Handstand for 1 min
10 Dips

WOD

3 Rounds

500 m Row

Finish Choose One:
Work on Skin the Cat
Work on Tumbles 10 Tumbles
MAX Dead-lift 2-2

Wednesday April 27

Warm Up
20 Lunges
10 Burpees
Group Stretch
MAX 3 Overhead Squats

WOD

4 Rounds

400 m Run

40 Push Ups

40 Sit Ups

Finish Choose One

Work on Splits
MAX HSPU
Work on the Bridge

Monday, April 25, 2011

Tuesday April 26

Warm Up
300 Jump Rope
30 Sit Ups
20 Push Ups
Group Stretch

WOD

"Danny"

20 min AMRAP

20 box jumps

10 push press

20 pull ups

Finish

200 Squats for Time
MAX Over Head Squat 5 - 3 - 2
100 Push Ups for Time

Monday April 25

Warm Up
40 Squats
400 m Run

WOD

AMRAP for 18 min

5 Dips

10 Push Press

15 Legs Lifts

Finish Choose One:

100 Pull Ups For Time
2000 m Row
Muscle Up Technique

Wednesday, April 20, 2011

Thursday April 20

Warm Up
500m Row
Then 8 Round Deadlift (135/95) Tabata

WOD

4 Rounds

20 V-Ups

20 Bear Crawls

20 Squats

Finish Choose One:

Bench Press Technique
Karate Get Up Technique
Partner Stretching Hamstrings / Quadriceps

Wednesday April 20

Warm Up:

30 Burpees

Then Practice Cleans (add weight to challenge yourself)

WOD

5 Rounds (Rest 2 min in between)

100m Run

Finish Choose One:

2 min L Sit
MAX Hand Stand

Monday, April 18, 2011

Tuesday April 19

Warm Up:
40 Sit Ups
20 Push Ups

WOD

5 Rounds For Time

3 Dead-lifts

3 HSPU

3 Burpees

Finish Choose One:

Work on Jump Rope Double Under Skills
Work on running technique

Saturday, April 16, 2011

Saturday April 16

Warm Up
40 Sit Ups
20 Leg Lifts

WOD

21 15 9

Overhead Squats

Burpees

Friday April 15

Warm up
40 Squats

WOD

3 Rounds

26 Lunges

100 Jump Rope

26 Push-Ups

Thursday, April 14, 2011

Thursday April 14

Warm Up
250 m Row
20 Lunges

WOD

AMRAP for 18 min

5 Overhead Squats

10 Pushups

20 Sit Ups

Finish Choose One:

Double Under/Jump Rope Technique
Row Technique
HSPU Technique

Wednesday, April 13, 2011

Wednesday April 13 "Helen"

Warm Up
40 Squats
400 m Run

WOD

"HELEN"

5 Rounds For Time

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Finish Choose One:

1000 m Row for Time
500 Jump Rope for Time
MAX Deadlift 2-2
MAX Overhead Squat 2-2

Tuesday, April 12, 2011

Tuesday April 12

Warm Up

Roll Out

10 Squat Jumps

20 Leg Lifts

WOD

"Fran"

21 - 15 - 9

Thruster

Pull Ups

Finish: Pick One

MAX Push Ups (Rest No Longer than 5 sec)

MAX Sit Ups (Rest No Longer than 5 sec)

Friday, April 1, 2011

Saturday April 2 "CINDY"

Warm Up:

30 Burpees

"CINDY"

AMRAP for 20 min

5 Pull Ups

10 Push Ups

15 Squats

Thursday, March 31, 2011

Friday April 1 MAX

Warm Up:

30 Sit Ups

20 Shoulder Push Ups

MAX

Split Jerk

2 - 3 - 3 - 3

Wednesday, March 30, 2011

Thursday March 31 "Little Warrior"

Warm Up:

200 Jump Rope

"Little Warrior"

For Time:

2 Rounds

2 min L-Sit

Run / Row 200m

25 DUs

Tuesday, March 29, 2011

Wednesday March 30 "Good News"

Warm Up:

30 Squats

"Good News"

For Time:

40 Box Jumps

30 Push Ups

20 Pull Ups

10 Scissor Kicks

20 Pull Ups

20 Push Ups

20 Box Jumps

Monday, March 28, 2011

Tuesday March 29

Warm Up:

25 Box Jumps

AMRAP for 12 min

5 HSPU

8 Overhead Squats (115/85)

Monday March 28 "Ranger"

Warm Up

40 Squats

"Ranger"

3 rounds

15 Power Snatch

Saturday, March 26, 2011

Saturday March 28

Warm Up:

30 Lunges

2 Rounds For Time:

50 m Bear Crawl

20 Shoulder Push Ups

50 m Bear Crawl

20 Weighted Lunges

Friday, March 25, 2011

Friday March 24

1 Round For Time

50 Sit Ups

20 Push Ups

30 Squats

20 Jump Rope

100 Sit Ups

20 Jump Tope

30 Squats

20 Push Ups

50 Sit Ups

Thursday, March 24, 2011

Thursday March 24

Warm Up:

20 Pull - Ups

For Time:

500 m Row

20 Push Press (65/45)

1000 m Row

20 Push Press (65/45)

500 m Row

Tuesday, March 22, 2011

Wednesday March 23

Warm Up

50 Sit Ups

WOD

30 20 10 30

Push Ups

Front Squats (65/45)

Monday, March 21, 2011

Tuesday March 22

Warm Up

40 Squats

WOD

TABATA 8 ROUNDS

Leg Lifts

Lunges

Jump Rope

Pull Ups

Sunday, March 20, 2011

Monday March 21

Warm Up

20 Shoulder Push Ups

WOD

MAX

Deadlift

3 - 3 - 3 - 1 - 1

Friday, March 18, 2011

Saturday March 19

Warm Up

15 Push Ups

WOD

AMRAP in 18 min

5 Burpees

10 Squat Jumps

15 Weighted Sit Ups

Thursday, March 17, 2011

Vivian Stark discovered to be the Biological Mother to Tony Stark (Iron Man)!

There will be a time when during the workout a sense of urgency takes hold of your heart. As you are concentrating on performing your burpees, squats, what have you, you will realize that your subconscious is egging greater performance, “Go faster, go faster” says the unconscious nerves of the brain. As you begin to search for the source of this new motivation surprise will not be on the menu when it is discovered that the source is a lively Vivian who is walloping your butt!

Vivian rarely takes any prisoners and is not shy in the least to putting the times of her younger family members to shame. With the quick and witty humor that is boldly laid before the world, it is difficult not to suspect that this innocent looking workout monster laughs and schemes vigorously with each victory over her opponents. Don’t let the playful complaining fool you. In the WOD Vivian is queen.

P.S. We suspect that Vivian Stark is indeed the true mother to Iron Man, Tony Stark. Check out the picture... she taught him all that he knows.