Friday January 18

Skill:

Over Head Squats

5 - 5 - 5 - 2 - 2


WOD:

3 minutes of Max Push Ups

Rest 2 min

9 min AMRAP

5 Squat Cleans
10 Kettle Bell Snatch

Rest 2 min

2 minutes of Max Push Ups



Competitors Work:

30 HSPU
50 Pull Ups

Thursday January 17

                                               Part 5 of Paul Check

Skill:

3 - 3 - 3 - 3 - 3

Clean and Jerk


WOD:

3 Rounds:

10 Burpee Box Jumps
15 Seconds L-Sit
20 Weighted Lunges


Competitors Work:

30 Hand Stand Push Ups
200 Air Squats

Wednesday January 16

Skill:

3 x as many push Ups as Possible
5 x as many toes tO bar as possible



WOD:


AMRAP 15 min

5 Front Squat
10 Deadhang Pull Up
15 sec Hand Stand Hold

Competitors Work:

70 HSPU (MODIFY)

Tuesday January 15

Arnold may not be the best idol for our sport but his passion and drive is for accomplishing goals.

Skill:

5 x Max Pull Ups Strict

In between each set do 20 roll outs for the abs with a bar and 25s


WOD:

100 Sit Ups with soles of feet together
100 Push Ups
100 Overhead Pistols



Competitors work:


50 Pull Ups
50 HandStand Push Ups

Coming up will be competitors WoD that I need everyone to do,

Monday January 14

                                   Tony Robbins has a lot of insight on keeping life fun and satisfying.

A team out of California goes over part one of the Snatch Movement

Skill:

5 - 4 - 3 - 3 - 1

Snatch (work up to a 1 rep max)

WOD

This one looks fun and great. (Really excited to do it)


15 Deadlift (275/175)
15 Hand Stand Push Ups
30 Wall Ball

12 Deadlift (275/175)
12 Hand Stand Push Ups
20 Wall Ball

9 Deadlift (275/175)
9 Hand Stand Push Ups
10 Wall Ball

Competitors work:

500 Jump Rope

Friday January 11

                   Part 4 of Nutrition the Dirt Facts!

Skill:

Sumo Deadlift High Pull

5 - 5 - 5 - 4 - 4

WOD



5 Rounds for Time

5 Squat Clean (205/145)
5 HandStand Push Ups


Competitors Work:

Way to go to all those competitors for staying vigilant.

200 Squats
200AbMat Sit Ups
30 Hand Stand Push Ups even on top of the ones done in class.

Stretch the crap out of the quads! (Ask on Facebook if needed)

Thursday January 10

Skill:

Russian Kettle Bell Swings

20 - 20 - 10 - 10


WOD:

3 Rounds for time


10 Burpees Box Jump Overs

20 Russian Kettle Bell Swings

Row 250 m





Competition Work:

50 Strict Pull Ups

150 Push Ups (just do it) :-)

Stretch!!!

Wednesday January 9

                                         Mark Riptoe, power lifting expert, goes over the overhead squat

Part 3 of Paul Check, nutrition genius.

Skill:

Overhead Head Squat

5 - 5 - 5 - 5


WOD:

17 min AMRAP of

10 Thrusters (95/65)

Row 500 m


Competitors Work

50 Pull Ups
50 Burpees

Tuesday January 8

 

                                   Andrea Ager perform 51 Overhead Pistols


Skill:

Deadlift

5 - 4 - 4 - 3 - 3


WOD:

3 Rounds


20 Pistols
30 Push Ups
10 dead hand Pull Ups

Monday January 7

                                    The Kettle Bell Snatch - great instructor

Part 2 of Paul Check great information on athletic Nutrition and the science behind it.

Skill:

Kettle Bell Snatch


WOD:

3 Rounds of

4 Turkish Get Ups (Switch sides)(53/35)
30 Kettle Bell Snatches (53/35)


Competitors work:

50 Hand Stand Push Ups

Saturday January 5

WOD:

Partner Workout

100 Squat Cleans (95/65)

While partner A performs 100 Squat Cleans Partner B perform 10 push-ups for every time the reps become unbroken

Partners switch roles.

Time ends when both partners are finished!

Friday January 4

This video is from a long series that goes in depth on the science of nutrition and why the body reacts a certain way. Great to pay attention to these. Will post a video from the series each day for the next week to complete the series. Great stuff!

Skill:

Walking on hands / L-Sit


WOD:

"Isabel"

30 Snatch for Time (135/95)


Competitors Work

30 Hand Stand Push Ups

Stretch the crap out of your shoulders!

Thursday January 3

Skill:

Thruster (Light Weight)

3 x 20


WOD:

AMRAP 17 min

10 Push Press
2 Lengths Weighted Lunges
Row 500 m


Competitors Work:

100 Burpees

Wednesday January 2

Skill:

5 x 10 Touch and Go Power Cleans



WOD:

5 Rounds for time

10 Deadlifts
30 Push Ups


Competitors Work:

30 Pull Ups Deadhang
50 Hand Stand Push Ups

Tuesday January 1

Skill:

Touch and Go Deadlift

5 x 10


WOD:

KELLY with ROWING

5 Rounds

400 m Row
30 Wall Ball
30 Box Jump


Competitors work:

100 Push Ups
200 Squats

Monday December 31

Skill:

Wall Ball


WOD:

1 Round

Of

50 WallBalls
100 Pull Ups
50 WallBalls


Schedule : Only morning classes 5, 6, and 9

Happy New Year


Competitors Work:

Special Workout!

Anyone can attend at 1:00 PM for a CINDY

20 min of AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Friday December 28

Skill:

Hand Stand Walking

And 5 min of Burpees


WOD: you guys are gong to like this one!



CROSSFIT TOTAL

Best of 3 attempts at

Back Squat

Shoulder Press

Deadlift




Score equals the sum of all three lifts.



Competitors work:

50 Strict Pull Ups

30 HSPU

Thursday December 27

Skill:

Overhead Pistols


WOD:

AMRAP 17 min

20 Lunges
15 PushUps
10 Burpees



Competitors Work

200 Burpees

Wednesday December 26

Skill:

Deadlift

5 x 10



WOD:

5 Rounds

500 m Row
15 Dead Hang Pull Ups

Monday December 24

Skill:

Lacrosse Ball Trigger Point Therepy

Then


Snatch Balenced



WOD

MEGAN

21 - 15 - 9

Burpees

Kettle Bell Swings (53/35)

Double Unders

Saturday WOD

Merry Christmas!


This will be the same WOD as the Celebration WOD at 6:00 PM

Partner WOD

2 Rounds

Partner A performs 20 Burpees while Partner B performs as many Push Ups as possible

Then

Partner A and Partner B performs 30 Deadlifts (185/135) (5at a time and trade off)


Then Switch

Friday December 21

Skill:

L- Sit

WOD

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups


Cash Out

50 Pistols


Competitions Work

50 Hand Stand Push Ups ( be as strict as possible with these, start at the most difficult mod possible with full range of motion, then when o more at that mod are possible only mod slightly more.)

Thursday December 20

Skill:

Rowing


WOD

3 Rounds

750m Row
4 Lengths of Bear Crawl


Competitors Work:

100 Push Ups
200 Squats work hard on technique
Stretch shoulders!

Wednesday December 19

Skill:

Review the Squat


WOD:

7 Rounds

7 Hand Stand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/170)
7 Burpees
7 KB Swings
7 Pull Ups

Tuesday December 18

Skill:

Ring dips

WOD

WITTMAN seven rounds

15 KB Swings 1.5/1
15 Power Clean 95/65
15 box jumps 24"/20"

Monday December 17

Skill:

Double Unders

WOD:

5 Rounds

30 Push Ups
15 Squat Snatch (75/55)

Saturday December 16

Skill:

Partner carry

WOD:

2 Rounds

Partner A rows 500 m while partner B performs as many push ups as possible until Partner A is Rowing.

Partner B will then partner carry PA two lengths.

Partners will switch roles.

Competitors Work

12 Rounds of CINDY

5 Pull Ups
10 Push Ups
15 Squats

Friday December 14

Skill:

Dead lift
2 - 2 - 2 - 2



WOD

500 m Row
30 Burpees
20 Box Jumps
4 Lengths Weighted Lunges
20 Box Jumps
30 Burpees
500 m Row

Competitors Work:

150 Air Squats (Focus on keeping lower back tight, no butt winks)
100 Sit Ups
100 Leg Lifts

Thursday December 13

Skill:

Max L- Sit


WOD:

AMRAP 17 min

5 L Pull Ups
10 Ring Dips
15 Front Squats (185/115)




Competitors work:

50 Burpees ( Yes I know your chest is sore and, Yes I still want you you to do the Burpees, No, it doesn't make sense... Just kidding it will be good for ya )

Find a kids Playground and do 20 strict pull ups. Or get an Iron Gym so you can do this stuff in the comfort of your home. :-) Enjoy the great day, love ya all!

Wednesday December 12

Skill:

Max Snatch

WOD:

21 - 15 - 9

Pull Ups

Kettle Bell Swings (70/53)



Competitors Work (can be done at home or work easily)

150 Push Ups
100 Walking Lunges

If you want to get strong fast do these for yourself as well competing or not.

People are always in a state of movement either we are growing or decaying the choice is ours. Brett L.

Tuesday December 11

Skill:

Turkish Get Ups


WOD:

5 Rounds

30 Double Unders
5 Squat Cleans
10 Push Press

Monday December 10

Skill:

3 x Max Rep Clean (135/95)


WOD:

3 Rounds For time

20 Box Jumps
15 Wall Ball
10 Pull Ups

Friday December 7

Skill:

Max Rep Pull Ups x 3

Stretch


WOD:

KAREN

150 Wall Ball



Competitors Work
30 HSPU Today

Thursday December 6

Skill:

Pistols

Shoulder Flexibility


WOD

3 Rounds
20 Deadlift (245/165)

Row 500 m


Cash Out 60 Butpees

Wednesday December 5

Skill:

Hand Stand Push Ups


WOD:

AMRAP 16 minutes

15 Weighted Lunges
15 Ring Dips
15 Pull Ups

Tuesday December 4

Skill:

3 x Max Touch and go Power Cleans (135/95)

WOD

3 Rounds 

20 Front Squat (135/95)

15 Shoulder to Overhead (135/95)

Monday December 3

Skill:

100 Double Unders


WOD

Tabata

Deadlift (225)

Toes to Bar

Push Ups

Row (total calories) sprint

Saturday December 1

Skill:

Snatch 3 - 3 - 3


WOD

TYLER

5 Rounds

7 Muscle Ups

21 Sumo Deadlift High Pulls (95/65)

1 Muscle Up = 3 PullUps and 3 Ring Dips

Friday November 30

Skill:

1 Rep Max

Snatch (Power / or / Squat)


WOD:

100 Push Ups
75 kettle Bell Swings (70/53)
50 Dead Hang Pull Ups
25 Pistols (switch each rep)

Thursday November 29

Skill:

1 Rep Max:

Clean (Power/Squat) doesn't matter

WOD:

For Time

40 Double Under Buy In

Then

3 Rounds of

12 Ring Dips
10 L- Pull Ups
8 Pistols

Wednesday November 28

Skill:

1 Rep Max:

Shoulder Press (from the rack)


WOD:

16 min AMRAP

500 Row
10 HSPU

Tuesday November 27

Skill:

Find 1 Rep Max:

Front Squat

WOD:

5 Rounds

15 Squat Cleans
10 Pull Ups

Monday November 26

Deadlift

Skill:

Dead lift

5x4 of heavy.weight. Rest 1 min between each round


WOD:

3 Rounds of

20 Toes to Bar
30 Wall Ball

Thursday November 22 Thanksgiving

The Thruster

Happy Thanksgiving! To being joyous and loving! Cheers!


Skill:

Practice HandStands


WOD:

FRAN

21. -  15. -  9

Thruster (95/65)
Pull Ups

Wednesday November 21

Skill:

30 Kettle Bell Snatches (15 each arm)
50 Double Unders (if easy try Tripple Unders)

WOD

3 Rounds for Time

25 Kettle Bell Swings
35 Wall Ball
45 double Unders

Tuesday November 20

Skill:

5 x 10 Deadlift



WOD:

4 Rounds of

500 m Row
5 Clean and Jerks (155/105)
15 Burpees

Monday November 19

Skill:

5 x Max Effort Toes 2 Bar


WOD:

Tabata 8 Rounds each movement

Strict Pull Ups
Inverted Push Ups
Leg Lifts
Pistols (switch each leg)

Saturday November 17

Fight Gone Bad


3 Rounds of 1 min of as many reps as possible at each station

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/24)
Push Press (75/55)
Row (for cal)
Rest

Friday November 16

Skill:

10 Rope Climbs (focus on getting to the 10 ft mark in two strides 15 ft mark for men)

(Make sure arms are straight and use your abs to lean back and bring your feet high on the rope to stand up high)

WOD:

DIANNE

21 - 15 - 9

Hand Stand Push Ups
dead lift 225/155

Make sure to use boxes instead of rubber bands. Lipping is allowed


Tomorrow will be Fight Gone Bad. Time re-check where you are on this one.

See you next week.

Thursday November 15

Skill:

5x3 Over Head Squat



WOD

2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

I am coming back!

It has been a fun and stressful trip and now it is ore due to low participation in Floria and Texas I will be back in Old Faithful New Castle a week from Wednesday!

I have got a lot of things to bring back and will be announcing a seminar for members several times to catch everyone up to speed on a few things. Each time we meet members will need to sign up for it  so that each seminar is not too crowded and enough equipment is available.

We will be putting a shower in CFG and making lots of equipment changes to Rifle. Lots of things will be changing at a pretty fast pace all for the best and best of all I cannot wait to be back for a while amongst my inherited family.


Miss you all!


Brett

Wednesday November 14

Skill:

Pigeon Stretch 2 min each side

SumoDeadlift ( keep back flat, legs are a half a foot wider than shoulder width on both sides, grip normal on the bar, shoulders start over the bar, hamstrings should activate and pull as you lift)

5 - 3 - 3 - 3

I know you are sore from Snatches still go for a solid weight here. If the back is starting to bow bring the weight down. Designing this segment to strengthen the power muscles.


WOD:

AMRAP

12 min of

30 Push Ups
25 Double Unders (75 singles) challenge yourself
20 Box Jump (30/24) stay safe here please take all of your skin home thank you! :-)

Tuesday November 12

Skill:

Over stretch shoulders 

Partner Stretch shoulders

2 min using bar to open shoulder ladies each side

10 Rope Climbs

WOd:

RANDY SQUAT

75 Squat Snatch (75/55)

Monday November 11

I know that everyone at our gym has got each others back and my back. Thank you. I cannot wait to be home!

Post a Facebook message if you agree.

Skill:

30 Pistols (15 each leg)
30 Toes 2 Bar

WOD:# 1

KAREN

150 Wall Balls

##2
FRAN

21 15 9

Thrusters and Pull apps


Agin everyone must have passed the pull up test other wise use bands.

Saturday NOV 10

Saturday WOD is in compliment to Ashley Swallow and CF Rifle.

The programming has been awesome and this one recently came up. Awesome job Ash!

For Time

2 Length partner carry (Switch)

100 pushups while partner jump ropes (switch)

50 wall ball passes (25 to one side then switch sides)

25 WB toss situps

50 push press while partner performs pistols (switch) g45/35)

100 lunges (side by side)

2 length partner carry

Miss and love all of you!

Brett

Friday November 9

Skill:

Kettle Bell Snatch or Dumbell Snatch

Practice

20 each arm


WOD:

2 Rounds of

2 min of as many reps as possible and then 1 minute of rest

Burpees

KettleBell Swings (53/35)

Toes to Bar (you must pass the pull up test to perform toes to bar otherwise perform knees to elbows or knees as high as possible)

Tire Flips



Keep a running total of the repetitions

Thursday November 8

Skill:

1000 m Row
2 Lengths of Inch Worm
2 Lengths of Crab Walk

Stretching up the Wazoo




WOD:

ANNIE


50 - 40 - 30 -20 - 10

Double Unders

Sit Ups

Wednesday November 6

General Warmup

1000 meter row 

Mobility Session

Work on calf stretches and toes.

The Famous Burgner Warm Up

Above video

Workout Specific Warmup

5 x 5 of power clean, up to 185 lbs (125 lbs), working on linking the reps and overall speed

20 double unders after each set 

Workout

As many rounds and reps in 10 minutes of:

15 ground to shoulder, 95 lbs (65 lbs)

30 double-unders

No one goes up.  Get a lot of reps.  This is a qualification workout for the OC Throwdown.  Some of your teammates are going to be going to California in January to compete in this event.  

 Yes, it's normally a weight that you would do a power snatch with at that rep count.  So do a muscle or power clean, make sure that your elbows are getting in front of the barbell and really try to make your transitions fast.  

"If you want to be happy, be."

- Leo Tolstoy

Tuesday Novemeber 6

Skill:
Shoulder Modility
2 min Bully Stretch
10 Pass Throughs
2 min bent over pole stretch

Strict Press 5×5  (65-75%)

WOD:

For Time

30  Deadhang Pullups

15 Rope Climbs

Monday November 5

Skill

Splits

2 min on lateral splits
2 min on forward splits both sides

WOD

"And the Kitchen Sink"

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

10 Strict Pull Ups

50 Box jumps

25 Overhead squats: 65/45

15 L-pull-ups

50 Sit-ups

Cash Out

300 Air Squats for Time

Saturday November 3

Skill:

10 min of Head Stand Practice

Try a head stand with feet on a box

Then with feet a against the wall

Then without the wall

Head and hand placement should make a triangle


WOD (Enjoy we just did)

Filthy Fifty

50 Box a jumps (24/20)
50 Jump Pull Ups
50 kettle Bell Swings (53/35)
50 Knees to Elbow
50 Push Press (45/35)
50 Lunges
50 Wall Ball
50 Burpees
50 Double Unders

Friday November 2

Skill:

Squat Snatch Progression

5 Muscle Snatch (no legs) (very light weight)

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch (from the ground)

5 Squat Snatch


WOD:

AMRAP for 13 min

6 HSPU
12 Pistols (alternating)

Thursday November 1

Skill:

Forward Tumbles

5 x 5

Rest about 1 min between each set.

Groups of 3 or more play "Badger Badger Bear" three times
Same concept with two except bear crawl the entire time. Instructor can play too. If only one person in class do two laps of bear crawl.


WOD:

3 Rounds of:

10 Over Head Squats (95/65)
20 Ring Rows
30 Wall Ball

Concentrate on form here a ton! Make sure squats are looking good at the bottom of every Wall Ball - also make sure proper squat form is maintained while OHSing.

Classes are cancelled for Halloween!

Classes are cancelled for Halloween!

Amanda has been throwing up all morning!


Thinking she has the flu!

Keep some positive thoughts her way!


Happy Halloween!

Brett

Wednesday October 31

Happy Halloween Feel Free to Dress Up - 

Skill: 5 minutes practice on HSPU or Handstand holds.  3x 30 second hold on each leg doing a Single Leg Hip Bridge

WOD: Zombie Apocalypse 

Draw straws to see who is alive and dead tithe start of the game.

If two people in the class - one straw long one short if 5 people in class 3 straws long alive 2 straws short. 

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

Run 800m

80 Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

Run 400m

*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Saturday October 26

Skill:

Partner Stretch

CrossOver 2 min each leg
Hm String Stretch 2 min each leg

100 Push Ups

WOD

12 min AMRAP

2 min Double Unders
2 min Cleans (155/105)
4 min Push Ups
2 min Lunges
2 min Burpees

Add all repetitions for score

Friday October 26

Skill:

Part A:

Double Unders 5 x (40sec ‘On’ and 1:20 ‘Off’); hip mobility between sets

Part B:
5 sets, 1 min rest in between, of

5 Hang Power Cleans

WOD

5 Sets

15 CTB Pullups
30 Double Unders
20 Wall Balls (F – 14lb / M – 20lb)

Thursday October 25

Skill:

Wrist flexibility

2 minutes mashing down the wrists on the floor one way
2 minutes mashing them down the other way

Then

20 dead hang pull ups


WOD:

2 Rounds of

2 x 30 sec on - 30 sec off of Burpees
2 x 30 sec on - 30 sec off of toes to bar
2 x 30 sec on - 30 sec off of tire flips
2 x 30 sec on - 30 spec off of tire jumps

Score equals the running score of reps

Wednesday. October 24

The Turkish Get Up

Skill:

The Turkish Get Up

12 min of practice start with very light weight

Perform at least 3 on each arm


WOD:

30 Squat Snatches

For form with slightly heavy weight.

Suggestion - (135/95)

Finish - 200 Push Ups

Tuesday October 23

Skill:

20 Deadhang Pull Ups

Ok so here is the thing for pull ups. We are having a slew of injuries rise to the surface and I believe the culprit has been identified as starting Kipling pull ups before the shoulders are strong enough and flexible enough. Lipping pull ups are truely the next step beyond dead hang pull ups. Even though to some of you it may feel like a step down everyone is required to take the Pull Up Test before they are allowed to even attempt Kipling or swinging pull ups even with a band.

Pull Up Test = must be able to perform 5 dead hang pull ups in a row before attempting the kip

If you can't do one dead hang pull up go to the bands (dead hang)

We will enforce this to ensure no one else injures their shoulder and rotator cuff and once this strength and stability is reached, kipping pull ups are no problem no matter what.

WOD:

Tabata Stuff

Wall Balls
Dead lifts (245/165)
Burpees
Sit Ups


Enjoy

Monday October 22

Skill:

Ring Dips

Warm Up the shoulders

Stretch

Do 4 sets of max dips or bench dips

WOD

3 Rounds

20 Box Jumps

30 Toes to Bar

Wednesday October 17

Skill:

3 x As many toes to bar as possible in 2 minutes with 1 min rest Inbetween

2 min Sit and Reach hard

WOD

3 Rounds of

25 Front Squats (75/45)
Row 500 m

Tuesday October 16

Skill:

10 Rope Climbs

2 min Front Splits each side

WOD

15 min AMRAP

2 Lengths Bear Crawl
5 Clean and Jerks (135/95)

Friday October 12

Skill:

5 min of Shoulder mobilization
5 min of Handstand practice


WOD:

Row 5,000 m

Thursday October 11

GET LOOSE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Skill

Squat Snatch:

Start with 45/35 Perofrm 1 of each weight. Add 5 lbs each rep rest as needed.

Should be muscle snatch to start off with (where you do not jump the bar up at all)

as the weight increases the more you pull yourself under should increase.


WOD

100 Burpee Pull Ups For TIme

If you do bands the goal is to perform 75 burpees and then 75 pull ups.


ENJOY

Wednesday October 10

Skill:

Shoulder Mobility:

2 min bully stretch each arm go further
2 min straight arm torque (Sit on floor with arms stright out behind and scoot butt away from hands)
2 min each side pole bent over Stretch for the shoulder blades.

1 min of rest slash stay warm

2 min - as many toes to bar as can be completed

WOD:

5 Rounds For Time

2 Rope Climbs (Rope Pull Up)
30 Push Ups

Tuesday October 9

Skill:

5 - 5 - 3 - 3

Front Squat



WOD:

5 Rounds

5 Deadlifts (245 / 165)
10 Burpees
15 Box Jumps (24/20)

Friday October 5

Warm Up

50 Wall Ball Sit apps against the wall
Sit on heels with toes curled under for 1 min
Place the tennis ball in the side of the hip / outer side of butt and lay on your side on it hard
2 min per side


Skill:

Use tennis ball on shoulder blade and in between shoulder blades ( all upper back )
5 min


WOD

"Fireabreather Regional WOd 5"

"Brian Buster"

3 Rounds of 90 Double Unders
Then as many shoulder to overhead as possible in the same time as it took you to perform 90 double unders

Mod I fixation is 270 singles

Score is total time minus total number of shoulder to overhead in secs

Thursday October 4

Warm Up

10 Pass Throughs
Row 500 m Row
2 min one leg sit nd reach stretch (reach just as far with both arms) ( 2 min each side)

Skill

300 Jump Ropes or 100 Double Unders
Stretch out calfs


WOD

3 Rounds

500 m Row
21 kettle bell swings
 5 hand stand push ups

Wednesday October 3

Warm Up

3 Rounds

5 Burpees
1 Length Bear Crawl
20 Squats

Skill:

2 x Max timed plank hold

WOD:

"FireBreather 2012 Regional WOD # 3

"Grateful"

3Rounds of

400 m Run / 500  m Row
30 Burpees
15 Snatch (135/95) James don't be silly!

Tuesday October 2

Warm Up

50 Overhead Squats with PVC
50 Push Ups
5 min of Double Double Unders every time you miss 3 Burpees Do this is a group together

Skill:

Timed 3 minute horizontal split hold, go further and further as able
Timed 2 minute front split one leg forward
Timed 2 minute front split with the other leg

WOD:

"Fire Breather Regional Workout 2012 # 2"

"CINDY with a Twist"

20 min AMRAPof

10 Pull Ups
15 Push Ups
20 Squats

Post scores to comments

Monday October 1

Warm Up

3 Rounds
2 Lengths of Bear Crawl
2 Lengths of Crab Walk
2 Length of side step over barb wire fence and then duck under barb wire fence


Skill

Shoulder Flexability

PVC Pass Throughs

Bent over bar torques

Bully stretch

Arms pushed up and in by part Eric


WOD

"FireBreather Refional WOD 1"

Nasty Girls With a Twist

3 Rounds for Time

15 Front Squats (135/95)

7 Muscle Ups

10 Hang Cleans

Friday September 28

Partner Carries

Warm Up

3 Rounds
5 Tire Flips inside
9 Push Ups
13 Squats



Skill

5 min of Head Stand Practice

3 Lengths Partner Carries ( Modified is 45 lbs overhead plate carries ) at least try with someone in class, including Amanda

WOD

5 Rounds of:

7 Kettle Bell Swings
5 Hand Stand Push Ups
3 Pistols each leg
1 Rope Climb

Thursday September 27

http://www.youtube.com/watch?v=iJJCZs_YMZk&sns=em




Warm Up

1000 m Row

Skill -  (15 min)

7 - 5 - 3 Squat Snatch

WOD

5 Rounds

12 Front Squat (155/105)
9 Box Jumps (24/20)
6 Toes 2 Bar

Wednesday September 26

4 Length Walking Lunges with (45\25 lbs plates)
20 Wall Ball
Partner Stretching:
CrossOver
Lateral Splits
Shoulder stretch arms squished and pushed up behind

WOD

30 - 20 - 10

Wall Ball

Pull Ups



Then


Deadlift



7 -5 - 3
(be safe if you are rounding your back drop the weight the trainer will let you know, it is so silly to go so hard in weight to advance a PR and then get injured) Listen to your trainer!

Tuesday September 25

Warm Up

3 Rounds of
2 Lengths lateral Bear Crawl
2 Rope Climbs
30 Squats


10 min Head Stand Work

Spend 10 min working on head stands. Try with feet against the wall and hands on the floor making a triangle with your hands and head.

If that is easy try the same in the middle of the floor. The. Try with hands clasped behind your head make the triangle with your forearms. Give it a shot. Practice forward tumbles before moving away from the wall. A tumble is the safe exit from a headstand. :-)



"Christine"

3 Rounds For Time

500 m Row
12 Deadlifts (body weight)
21 Box Jumps (24/20)