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)

Monday September 24

Squat Clean

Traveling has been difficult. It is easy to miss everyone even with everyone's corks! Look forward to the a junction Competition.


Warm Up:

500 m Row
4 Lengths bear Crawl
4 Lengths Inch Worm


Angie with a twist.

50 Pull Ups Every time a set is broken 3 Squat Snatch (135/95)
50 Push Ups Every time a set is broken 6 Squat Clean (135/95)

50 Sit Ups every time a set is broken 9 Double Unders 

50 Squats brake is you need

Complete the the Snatch / Clean / Double Unders after the end of each completed movement as well, even if all 50 reps were completed without breaking.

Friday September 21

Warm up
500 Jump Rope


WOD

"Bye Bye Brett"

3 Rounds

30 Burpees
500 m Row



Finish: 300 Push Ups



So long

Wednesday September 19

Workout Explained

Warm Up

300 Jump Rope
50 Push Ups
100 Squats

"FGB"

"Fight Gone Bad"

Perform as many reps of each exercise in 1 min as possible

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (for calories)

Rest

Tuesday September 18

Smart Man!

Warm Up

50 Squats
40 Leg Lift

WOD

"EVA"



Skill

7 min of Burppes

Monday September 17

CrossFit or not Hard work looks the same.

Warm Up

5 Rounds of CINDY

5 Pull Ups
10 Push Ups
15 Squats



"GRACE"

30 Clean and Jerks (135/95)


5 Rounds For Time of:

5 Hand Stand Push Ups

5 Rope Climbs

Thursday September 13

How bad do you want successful?

Warm Up

500 Jump Rope


"DANNY"

20 min AMRAP

30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull Ups


Finish Strength

20 Rope Climbs 

Wednesday September 12

Warm Up

100 Sit Ups


RYAN

5 Rounds

7 Muscle Ups
21 Burpees


KAREN

150 Wall Ball for Time

Tuesday September 11

When life is not the way we want, we tend to blame it on something and/or someone. The truth is that everything we have or don't have in life is based on our choices and decisions. Now I believe that this life can truthfully be whatever you want it to be. ANYTHING! Believing is where it starts. I will do everything in my power to help you believe in yourself and in fairy tails because that is what turns them into reality.

Believe.

Warm Up

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

Row 3,000 m


"ANNIE"

50 - 40 - 30 -20 - 10

Double Unders
Sit Ups

Monday September 10

The Undredog

Warm Up

50 Squats
100 Double Underes


"Badger"

Complete 3 rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Will post scores on Board

Post time to comments

Finish:

6 Rope Climbs

Friday September 7

Motivational

Challenge someone to 2 Rounds of CINDY

The fastest performs 50 Burpees
The second fastest performs 50 Over Head Squats with PVC


3 Rounds

10 Squat Snatch

20 Toes 2 Bar

30 Wall Ball

Thursday September 6

Are you embarrassing and seeking out hard work?

50 Leg Lifts
50 Push Ups


Strength:

10 Rope Climbs


WOD:

5 Rounds of:

10 Deadlifts - (245/165)
20 Push Ups
1 Rope Climb