Wednesday January 2014

Happy New Year!!!!

Warm Up

2014 m Row

Skill:

20 Window Wopers

1 min plank normal

4 min Weighted plank

WOD:

20 - 14

Toes to Bar

Burpees

Then

20 min and 14 sec AMRAP

20 Jumping Lunges

1 Length Dragon Crawl

4 Rope Coimbs

Tuesday December 31

New Years Eve

Tomorrow ( New Years Day ) 5 AM and 6 AM classes are closed. 8 AM and all afternoon classes are normal.

Warm Up:

40 Wall Ball

4 min total Plank

10 Skin the Cats

Strength:

30 Wrist Push Ups

WOD:

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Monday December 30

Warm Up:

Running Pacer Drill

Strength:

Back Squat 3 Rounds

10 Extra Light

10 Light 

10 Medium

10 Heavy

10 Oh Crap Heavy

WOD:

ISABELLE

21 - 15 - 9

Hand Stand Push Ups

DeadLifts (225/155)

Friday December 27

Strength:

Tabata

Window Wipers

Leg Lifts

Butterfly Sit Ups

Flutter Kicks

WOD:

10 min AMRAP

5 Squat Snatch

5 Muscle Up

Thursday December 26

Warm Up:

10 Lengths Sled Pull

Strength:

5,000 m Row - 500 Dojnle Unders - or 500 Weighted Lunges

WOD:

100 Double Unders

Then

3 Rounds of

3 Squat Cleans

15 Weighted Push Ups

Tuesday December 24 CHRISTMAS EVE!

Only morning classes today

5 AM, 6 AM, and 8 AM

Afternoon classes are canceled!

Strength:

Tabata:

Pull Ups

Leg Lifts

Squat Jumps

WOD:

2 Rounds

20 Kettle Bell Swing

10 Toes 2 Bar

20 Wall Ball

10 Toes 2 Bar

20 Burpee Box Jumps

10 Toes 2 Bar

20 Pull Ups

10 Toes 2 Bar

Monday December 23

Christmas Eve Schedule - 5 AM, 6 AM, and 8 AM

Christmas Day - 6 AM

Warm Up:

Beep Drill 

Strength:

Swing Sally Up - Front Squats (135/95)

WOD:

21 - 15 - 9

Hand Stand Push Ups

34 - 26 - 18

Burpees

Hero WOD 4:30 PM

Hedi is choosing!

Friday December 20

Warm Up:

100 Piked and Straddle Leg Lifts

Strength:

100 Double Unders

50 Heavy Pull Ups

WOD:

21 - 15 - 9

Thrusters

Chest 2 Bar Push Ups

Row 250 m

Thursday December 19

Strength:

Bench Press 3 Rounds 

5 Ligght, Medium, Heavy

WOD:

3 Rounds

12 Jump Push Ups

24 Toes 2 Bar

36 Window Wipers

Wednesday December 18

I didn't post this because I was worried everyone would worry about the volume.

WOD:

2 Rounds

20 Kettle Bell Swings

500 m Row

5 Lengthms of Bear Crawl

30 Weighted Lunges

Tuesday December 17

Warm Up:

50 Sledge Hammer

20 Slosh Pipe Obliques

4 Lengths Plate Drag

2 min Planque Hold

Strength:

Shoulder Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

100 Double Unders

Then

2 Rounds

6 Rope Climb

24 Squat Jumps

12 Chest to Bar Pull Ups

Monday December 16

Strength:

40 Window Wipers

20 Circles with legs each direction

50 Pike and Straddle Leg Lifts

WOD:

15 min AMRAP

10 Armed Push Ups each

20 Double Unders

10 Front Squats

Hero WOD Sunday

5:30 PM

Ryan
Five rounds for time
7 Muscle-ups
21 Burpees Each burpee terminates with a jump 12 inches above max standing reach

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Friday December 13

Warm Up:

2 Rounds

30 Sit a ups

30 Leg Lifts

2 min Plank

Strength:

100 Pistols

WOD:

Heavy Angie

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Squats

Thursday December12

Warm Up:

4 Lengths Bear Crawl

6 Lengths Weighted Lunges (55/35)

Strength:

3 Rounds of

1 High Hang Squat Clean

3 Hang Squat Clean

5 Squat Cleans

WOD:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Wall Ball

Burpees

Pull Ups

Wednesday December 11

Warm Up:

1 Length of Spider-man Crawl

50 Pike And Straddle Leg Lifts

Strength:

250 Double Unders

WOD:

___ # of Rounds - (Chosen by instructor based off Exercise choice)

1 Heavy Squat Snatch

24 of Exercise of your choice

1 Heavy Squat Snatch

24 of Exercise of your choice

1 Heavy Squat Snatch

24 of Exercise of your choice

Tuesday December 10

Warm Up:

50 Double Unders

5 Plate Drags

Skill:

Double under game

 30 secs go for a double under (add 10 Burpees if make it go around in circle)

WOD:

1 Rope Climb

500 m Row

25 weighted push ups

30 Pistols

20 Strict Pull Ups

2 min Planque

35 Ring Dips

DONE!

Great life is about being around great people!

Monday December 9

MWarm Up:

5 alengths Plate Drag

1 Length Spider-Man Crawl

10 One armed Push Ups

20 Pistols

Strength:

30 Clean and Jerks (135/95) not for time, for form

WOD:

(Fight Gone Bad Style)

3 Rounds as many repetitions in one minute each station 

Pull Ups

Weighted Lunges

Butterfly Sit Ups

Clean and Jerks

Double Unders

Rest

What a great weekend in Aspen!

Friday December 6

Warm Up:

500 m Row

50 Pistols

Strength:

EMOTM For 10 min

3 Clean and Jerks

WOD:

2 Open WOD from 2012

Re-Tes your fitness.

RX – 13.2
10:00 AMRAP
5 Shoulder To Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps/Step Up 24/20

Thursday December 5

Warm Up:

3 Rounds of

3 Ore Armed Push Ups

4 Pistols

5 Strict Pull Ups

Strength:

Strict Press 3 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

This one looks fun! This is a CrossFit Mayhems WOD a while ago!

3 Rounds
50 Double unders
40 Air squats
30 Pull ups
20 Burpees
10 HSPU

Wednesday December 4

Warm Up:

500 m Row

500 Jump Rope

Strength:

3 Rounds of

2 min Weighted Plank

15 Weighted Push Ups

WOD:

20 AMRAP of:

4 Lengths Sled Pull

20 Pull Ups

40 Double Unders

Tuesday December 3

Warm Up:

3 Rounds

1 Rope Climb

15 Push Ups

30 Squats

Skill:

Bench Press:  3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

KING KONG

3 Rounds of:

1 deadlift at 455/305

2 muscle-ups, 

3 squat cleans at 250/155 

4 handstand pushups.

Monday December 2

Warm Up

Slosh Pipe Obliques

50 Weighted Lunges (55/35)

50 Weighted Push Ups

Strength:

Tabata 

Squat Jumps

Scissor Jumps

WOD:

2/3 RYAN

55 Squat Snatch (95/65)

Friday November 29

Classes Today are

6:00 AM

8:00 AM

And 

4:30 PM

WOD:

3 Rounds

3 Rope Climbs

5 HSPU

7 Front Squats (205/135)

Happy Thanksgiving!

Warm Up

500 m Row / 5 lengths Bear Crawl

Earn the Second Helping

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Squats

50 Double Unders

50 Lunges

50 Wall Ball

5 Lengths Bear Crawl

Wednesday November 27

Warm Up

3 Rounds of Mary

5 HSPU

10 Pistols

15 Pull Ups

ABS DAY

WOD:

BTW 1

100 - 75 - 50 - 25

Sit Ups

Flutter Kicks

Leg Lifts

Tuesday November 26

Warm Up:

6 Lengths Plate Drag

6 Rope Climbs

6 lengths Bear Crawl

Strength:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

Tabata 

Weighted Pull Ups

Weighted Push Ups

Wall Ball Sit Ups

Weighted squats

Monday November 25

Thanksgiving Schedule - 

6:00 AM

And 

8:00 AM

No afternoon classes on Thursday

Monday!

Strength:

6 Lengths of Dragon Crawl

WOD:

4 Rounds

7 Squat Cleans

9 Toes 2 Bar

11 Weighted Push Ups

Friday November 21

Warm Up:

30 Pike & Straddle Leg Lifts

20 KBSwings 

40 Double Unders

Skill:

KB Turkish Get Ups

WOD:

3 Rounds

12 Ring Dips

21 Sit Up Wall Ball Throws

12 Weighted Lunges (155/105)

Thursday November 21

Warm Up:

30 Pike and Straddle Leg Lifts

20 Pull Ups

1000 m Row

Strength:

50 Wall Balls for Time

WOD:

20 Mim AMRAP

10 Pistols

20 Pike Leg Lifts

1 Length Dragon Crawl

20 Straddle Leg Lifts

Wednesday November 20

Warm Up:

20 Pistols

1 Length of Dragon Crawl

Strength:

3 - 3 - 3 - 3

Clean and Jerks

WOD: 

3 Rounds

4 Lengths Sled Pulls

8 Squat Cleans

Tuesday November 19

Warm Up:

30 Sit Ups

30 Leg Lifts

50 Lunges

Skill:

10 min L- Sit

WOD - 

4 min Total Planke Hold

Then

2 Rounds of

25 Weighted Push Ups (55/35)

15 Burpee Pull Ups 

Monday November 18

Warm Up:

500 m Row

5 Rope Climbs

20 Toes 2 Bar

Strength:

3 Rounds

5 Light

5 Medium

5 Heavy

Overhead Squat

WOD:

21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)