Friday March 29

Skill:

1 Rep Max Front Squat

400 m Sprint Timed




WOD:

13.4


7 min AMRAP

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar

And so on


Then

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Wednesday March 27

Skill:

Slosh Pipes

2 Rounds

1 length lunges
10 Front Squats
1 Length Walking over head
10 Press

WOD:

1 Rope Climb
4 Pistols
200 m Run

2 Rope Climbs
8 Pistols
200 m Run

3 Rope Climbs
12 Pistols
200 m Run

4 Rope Climbs
16 Pistols
200 m Run

5 Rope Climbs
20 Pistols
200 m Run


Finish:

Max Rep Toes to Bar

Tuesday March 26

Skill:

2 min Splits Horizontal
4 min Splits Vertical (2 min each side)



WOD:


10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU


Finish:

Longest Single Jump Rope session!

Monday March 25

Skill:

Power Clean

5 - 5 - 4



WOD:

ELIZABETH

21 - 15 - 9

Cleans (135/95)

Ring Dips

Friday March 21

Warm Up:



SKILL:

Slosh Pipes



WOD:

13.3

18 min AMRAP

150 Wall Ball
90 Double Unders
30 Muscle Ups

Thursday March 21

Thursday 3/21/13

SKILL:

3 x Max Rep Toes to Bar
3 x Max Rep Double Unders


WOD:

5 Rounds

5 Muscle
7 Power Cleans (185/125)


If time:

Max Hand Stand or Hand Stand Walk

Wednesday March 20

WOD


MURPH


1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Substitute 100 m row for run if needed

Tuesday March 19

Warm Up:


30 Burpees

Stretch

1000 m Row (for time)


Skill:

Scott's Press

5 - 5 - 4 - 4 - 3

WOD:


Rolling on 20s

3 Rounds

20 Front Squat (135,95)
20 Burpees
20 T2B


Game the longest Push Up

Monday March 18

Warm Up

50 Push Ups

80 Butterfly Sit Ups

30 Double Unders

20 Toes to Bar



Skill:

5 - 5 - 5 - 5 - 5

Hand Stand Push Ups (Difficult)


WOD:

HELEN

3 Rounds

21 Kettle Bell Swings (53/35)
12 Pull Ups
400 m Run

Friday March 15

Warm Up:

50 Overhead Squats (55/45)
100 Push Ups
1 min total man test


Skill:

Muscle Up Practice (come today if you are close to getting a Muscle Up)


WOD:

5 Rounds for Time

2 Rope Climbs
20 Wall Balls

Thursday March 14

WOD:

10 min AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Wednesday March 13

                                                       Jason Kalipa on the Muscle Up

Warm Up:

10 Turkish Get Ups
50 Pull Ups



Skill:

Muscle Ups
Stretch Shoulders

WOD:

5 Rounds

250 m Row
5 Muscle Ups

Tuesday March 12

Warm Up:

30 Wall Ball
20 Box Jumps
30 Ring Rows
40 Butterfly Sit Ups


Skill:

Hand Stand and Hand Stand Push Up

WOD:

21 - 15 - 9

Snatch(115/75)
Hand Stand Push Ups

Monday March 11

Warm Up:

20 Spiderman Push Ups
2 Lengths Dragon Crawl
2 Lengths Bear Crawl


Skill:

Strict Press
5 - 5 - 5 - 5


WOD

CINDY

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

This a great benchmark Workout to test where you have come so far!

Saturday March 9

WOD

Partner WOD

Partner of twos

Partner A performs as many Pull Ups as Possible while partner B performs 100 Jump Rope
Switch
Partner A performs as many Push Ups as Possible while partner B performs 500 m Row
Switch
Partner A performs as many Squats as Possible while partner B performs 8 Lengths Bear Crawl
Switch

Score equals total pull ups, push ups, and squats completed together!

Friday March 8

Warm Up

Run 400 m

An test for a total of 2 min


Skill:

Clapping Push Up assortments

Or

100 Push Ups for Time


WOD:

21 - 15 - 9

Crucifix Push Us
Jumping Lunges
Ring Rows
Forward Rolls

Thursday March 7

Warm Up:

50 Overhead Squats (45/35)


Skill:

Shoulder Stretching!



WOD:

Get as far as you can in 17 min:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/65)
20 Burpees
30 Snatch (165/85)
10 Burpees
30 Snatch (210/100)

Wednesday March 6

Warm Up:


Row 500 m
Stretch Quads up Against the Wall 2 min per side
2 min Horizontal Splits


Skill:

Max Push Ups
Max sit s in 1 min
Max Strict Pull Ups



WOD:

10 Dumbbell / Kettle Bell Squat Cleans (50/35)
20 Overhead Pistols (45/35)
30 Box Jump (30/24)
40 Pull Ups (less resistance than normal)
50 Wall Ball (20/14)


Competitors Work 5 - 5 - 5 Press

Tuesday March 5

Warm Up:

100 Butterfly Sit Ups
50 Push Ups
30 Strict Pull Ups


Skill:

Overhead Squats
5 - 5 - 5 - 5


WOD:


3 Rounds

10 Kettle Bell Snatch (53/35)
20 Toes to Bar
30 Weighted Lunges (45/25)

Monday March 4

Warm Up:

100 Push Ups
100 Squats


Skill:

Rope Climb



WOD :

DIANNE

21 - 15 - 9

Dead lifts (225/155)
HSPU

Friday March 1

6:30 pm class is canceled for dodge ball in Rifle

Warm Up:

7 min of Burpeea

Skill:

30 Squat Snatch 70% of Max

WOD:

17 min AMRAP

5 Bench Press
15 Overhead (115/75)
25 ButterFly Sit Ups

Thursday February 28

Warm Up:

150 Squats
100 Push Ups



Skill:

1 Rep Max Deadlift



WOD:

3 Rounds

7 Muscle Ups
10 Snatch Grip Weighted Lunges

(3 Pull Ups and 3 Dips = 1 Muscle Up)

Wednesday February 27

Warm Up:

500 m Row
40 Toes to Bar
30 Wall Ball
20 OverHead Pistols

Skill:

Hand Stand Walking

WOD:

5 Rounds for Time

Hand Stand Push Ups
Dead lifts (275/165)

Tuesday February 26

Warm Up

50 Front Squats (45/35)
40 Push Ups
30 Pull Ups

Skill:

Front Rolls

WOD:

AMRAP 16 min

5 Front Squat (185/135)
2 Lengths Bear Crawl
500 m Row

Monday February 24

Warm Up:

30 Overhead Pistols
40 Pull Ups
50 Push Ups


Skill:

100 Double Unders

WOD:

ISABEL

30 Snatches (135/95)

Friday February 22

Muscle Up Drills

Warm Up:

Run 800 m
Stretch with lacrosse ball on back (5 min)

Skill:

L- Sit and Muscle Ups


WOD:

4 Rounds for Time

5 Muscle Ups
5 Front Squats (225/155)

Thursday February 21

Mobility WOD

Motivation and Where to Find It

Warm Up:

3 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats

Shoulder Blade Stretch 2 min each side!

Skill:

Squat Snatch

5 - 4 - 3

WOD:

10 Squat Snatch (135/95)
20 Kettle Bell Swings (70/53)
30 Wall Ball
20 Kettle Bell Swings (70/53)
10 Squat Snatch (135/95)

Wednesday February 20

Mobility WOD

Shoulder Press

Warm Up

100 Butterfly Sit Ups

3 min Horizontal splits

10 Stretching / Mobilization


Skill:

Strict Press

5 - 5 - 4 - 3 - 3


WOD:

1 Rope Climb
10 Hand Stand Push Ups
1 Rope Climb
20 Burpees
1 Rope Climb
30 box Jumps (24/30)
1 Rope Climb
40 Double Unders
1 Rope Climb
50 toes to Bar

Tuesday February 19

                                            


Warm Up:

Row 500 m

Max Toes to Bar
Max Push Ups
Max Air Squats (perfect form)


Skill:

Hand Stand Walk (max hand stand or hand stand walk)

WOD:

Row 2,000 m Row

Monday February 18

Goal Setting

Mobility WOD

Warm Up:

50 Burpees



Skill:

50 Overhead Pistols

WOD:

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Saturday February 16

Warm Up

20 Burpee Pull Ups
100 Butterfly Sit Ups


WODS

Clean and Jerk

10 - 10 - 10 - 10


"KAREN"

150 Wall Ball

Friday February 15

Chris Spealer on Muscle Up

Skill:

Muscle Up



WOD :

30 Muscle Ups for Time



Cash Out

50 Hand Stand Push Ups

Thursday February 14

The CrossFit Games Open is upon us. Get ready!

Skill:

Squat Snatch

5 - 5 - 5 - 5 - 5

WOD:

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Wednesday February 13

Mobility WOD

Skill:

Rope Climb 10

WOD:

LYNNE

5 Rounds for Max Reps

Bench Press (Bodyweight)
Pull Ups

Monday February 11

Mobility WOD Elbow

Skill:

Kettle Bell Swing

WOD:

42 Push Ups
21 Kettle Bell Swings
12 Overhead Squats
30 Push Ups
15 Kettle Bell Swings
8 Overhead Squats
18 Push Ups
9 Kettle Bell Swings
6 Overhead Squats

Tuesday February 12

Skill:

Hand Stand Walk

WOD:


17 min AMRAP

10 ft Hand Stand Walk
15 Box Jumps (30/24)
20 Push Ups

Friday February 8

Mobility WOD

Splits

Skill:

3 min Horizontal Splits
3 min Front Splits (one side)
3 min Front Splits (other side)


WOD:

21 - 17 - 13 - 9

Ring Push Ups
Clean (165/105)


The distance between you and your goal is measured in focus. B. Lark

Wednesday February 6

Mobility WOD

Hand Stand Walking

Skill:

Hand Stand Walks


WOD:
3 Rounds of

Max - Hand Stand Push Ups
Max - Toes to Bar
Max - Squat Jumps
Max - Clean and Jerks (95/65)

Thursday February 7

Skill:

Pistols

50 Strict

WOD:



100 Pull Ups

Every time you drop off the bar.

Perform 10 Thrusters (95/65)


Goals are essential to having fun in the process of training like an Athlete! Even though most of the members here feel like they are not ready for competition. Try a light fun one held locally. A bunch of our members are planning to go to a comp in Denver shortly. Believe in yourself!

Tuesday February 5

Mobility WOD

 

 

 

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
Zig Ziglar



Skill:

Rope Climb



WOD:

1 Rope Climb

20 Burpees

2 Rope Climbs

15 Burpees

3 Rope Climbs

10 Burpees

4 Rope Climbs

5 Burpees

Monday February 4

Skill:

Bench Press

5 - 5 - 5 - 5 - 5


WOD:

15 - 12 - 9

Deadlift (225/185) - Box Jumps (24"/20")

Snatch (75/55) - Double Unders

Kettle Bell Swing (53/35) - Parallette Push Ups

5 min each Station - 30 sec of rest between each station

If you finish early, complete as many Burpees as possible

Saturday February 2

Closed for team competition at Glenwood Springs CrossFit!


Come join us for even hour and cheer everyone on!


Wish Us luck!


Brett

Friday February 1

Mobility WOD

Skill:

Lateral Splits 4 min

Front Splits 4 min each side






WOD:

AMRAP 16 min
1 Rope Climb
5 Hang Power Clean (185/135)
10 Burpee




Make sure to come out and support our team! Glenwood Springs CrossFit 10:00 AM to 4:00 PM



Competitors Work:

Run 1 mile (do not do anything else intense, Do Not Go to CrossFit unless to STRETCH!)

Stretch for 45 min set a timer and Stretch your entire body. Come ask if something is very tight. Figure it out before hand! Hedi come in at 5:30 please so we can work on your arm safely, have some more research. Make time at night to pack before hand. Get lots of keep! Your Coach Brett!

Thursday January 31

Mobility WOD

Proper Bench Form

Skill:

Push Up



WOD:


5 Rounds

20 Pistols
10 Bench Press (185/135)
2 Lengths Bear Crawl

Competitors Work:


Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Wednesday January 30

Episode 8 Mobility WOD

Skill:

Planks


WOD:

30 sec L-Sit
5 Shoulder to Overhead (155/105)
4 Lengths Farmers Carry (50/35)

Competitors Work:

Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Tuesday January 29

Mobility WOD

ALI

Skill:

Skin the Cat : (on rings)


WOD:

5 Rounds for Time of:

10 HSPU
30 Double Unders
2 Lengths of Sled Pulls (135/95)


Competitors Work:

100 Burpee Pull Ups

Monday 28

                            Motivation needs to be like showering, do it daily!

External shoulder rotation!

Skill:

Overhead Pistols

50 Strict




WOD:

Bear Complex

5 Rounds

7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…


Competitors Work:
100 Hand Stand Push Ups
100 Pull Ups

Saturday January 26

Partner WOD Relay

Relay #1: 5 min AMRAP of:

1 Length OH Walking Lunges with Wall Ball (20/14)
10 Wall Ball
1 Length OH Walking Lunges with Wall Ball (20/14)
Tag Partner

1 min Rest (record Whole Rounds)

Relay # 2: 8 min AMRAP of CINDY:

5 Pull Ups
10 Push Ups
15 Squats
Trade off each Round

1 min Rest (record Whole Rounds)

Relay # 3: 5 mi. AMRAP of:

1 Length Broad Jump
10 Burpees
1 Length Broad Jump

Record total Round Completed!

Friday January 25

Mobility WOD

We all need to l laugh sometimes!

Nutrition Part 7 

Skill:

3 x Max Effort of the following:

Push Ups
Toes 2 Bar
Wall Ball


WOD:

3,000 m Row



Competitors Work:

30 Hand Stand Push Ups
Run 1 Mile

Thursday January 24

Mobility WoD 4

Skill:

Hand Stand Walk


WOD:

AMRAP 16 min

15 Push Ups
20 Weighted Lunges (45/25)
25 Sit Ups with Soles Together

Competitors Work:

50 Pull Ups Strict

Wednesday January 23

Mobility WOD

Squat Snatch

Skill:

Overhead Squat:

10-10-10-10


WOD:

1000 m Row Buy In

3 Rounds of
10 Squat Snatch (115/75)
20 Ring Dips
15 Toes to Bar
1 min Rest

Competitors Work:

200 Push Ups
300 Squats

STRETCH

Tuesday January 22

Mobility WOD Episode 2

Nutrition the Dirt Facts Part 6

GI Jane

Skill:

Deadlift

5-5-5-5-5

WOD:


"GI Jane"


100 Burpee Pull Ups


Competitors Work:

100 Hand Stand Push Ups

Monday January 21

This is Mobility WOD. This recourse has kept me injury free for 4 years doing CrossFit and making large gains. The knowledge is paramount and we will post a video everyday. Great recourse.

Proper Bench Technique

Skill:

Bench Press

5-4-4-3-3

WOD:

Grace

30 Clean and Jerks

Finish: 2 minute Hand Stand Hold go unprescribed

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