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"