Saturday January 26

WOD:

TABATA

Muscle Ups

Shoulder Push Ups

Dips

Pistols

Friday January 25

SNOWSHOING! 

If you would like to go SNOWSHOING with some really cool people, we are going to sunlight to snowshoe on Sunday January 27th. We will be carpooling and leaving from Generate at 8:00 AM. Bring snowshoes and a lunch. We will have extra snowshoes if you need them! 

See you then!

CFG, Hedi, and Brett

Warm Up:

2 Rounds

2 Length Spider Man Crawl

30 Sit Ups

30 Double Unders

Strength:

Stretching and Nutrition Q and A

WOD:

Morrison

50-40-30-20-10 of 

Wall Ball 20/14

Box Jumps 24/20 

KB Swings 53/35

Also we are hiring trainers pass on the word to anyone that maybe interested. Part time work, $20/hr.

All request please send a email with their intent to: crossfitgenerate@gmail.com

Thursday January 23

Warm Up:

50 Squat Jumps

5 min total Plank

Stretch shoulder blades 

Stretch Thinking Man

Strength:

Bench Press 3 Rounds

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

Rire
21-15-9
Pull-ups
Burpees
400m Ro
w

Wednesday January 22

Warm Up:

Row 1000

100 Pike and Straddle Leg Lifts

Strength:

12 Rope Climbs

Hero WOD:

Jack
AMRAP in 20 min 
10 Push Press (115lb) 
10 Kettlebell Swings (1.5 pood) 
10 Box Jumps (24-inch) 

Tuesday January 21

WOD:

3 Rounds

4 Thrusters (135/95)

20 Kettle Bell Swings

Monday January 20

Ok, before you freak out decide, "Yep, I am not going today!", please hear me out. Murph is a great test of strength and endurance we can modify it, cut it in half and we will end on the hour at the end of class no matter what.

This workout was created in the honored memory of Mike Murphy. The story of the lone survivor the Movie hat is out in theaters right now about the four man team in Afghanistan that were ambushed.

We will perform it in honor of their memories, knowing that they went through much harder feats than we will.

 Rock and roll and let's have some fun!

WARM UP:

50 Lunges

6 Rope Climb

WOD:

MURPH

1 mile row

100 Pull Ups

200 Push Ups

300 Squats

1 mile row

Friday January 17

Warm Up:

30 Push Ups

20 Pull Ups

Pacer Run

Strength:

5000m Row

WOD:

Tabata:

Shoulder Push Ups

Double Unders

Weighted Plank

Squat Jumps

Thursday January 15

Warm Up

100 Double Unders

30 Sit Ups

40 Leg Lifts

50 Window Wipers

3 min Plank

Strength:

30 Snatches

WOD:

2 Rounds

10 Pull Ups

20 Ring Dips

30 Deadlifts (205/125)

Wednesday January 16

Warm Up:

1000 m Row

Strength:

3 Rounds Bench Press

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

30 Toes 2 Bar

Then

30 - 20 - 10 

Wall Ball

Double Unders

Tuesday January 14

Warm Up:

30 push ups

100 Double Unders

Strength:

30 Clean and Jerks

WOD:

15 min AMRAP

2 Rope Climb

30 Sit Ups

12 Box Jumps

Monday January 13

Warm Up

100 Pike Leg Lifts

Strength:

2 min Super Man

50 Leg Lifts

4 min Weighted Plank

Stretch Thinking Man Stretch and bored child stretch.

WOD:

3 Rounds 

15 Weighted Push Ups

10 Weighted Pull Ups

15 Weighted Lunges

Friday January 9

Strength:

Press

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

GI Jane

100 Burpee Pull Ups

Thursday January 9

STRENGTH:

5 Min Tofal L-Sit

WOD:

50 Jumping Squats

3 Rope Climbs

50 Weighted Lunges

4 Sled Pulls

50 Deadlifts (135/95)

5 Strict Pull Ups

50 Double Unders

Wednesday January 8

WARM UP:

30 Burpees

3 min total Weighted Plank 

STRENGTH:

2 Rounds of 

15 Weighted Push Ups

30 Pistols with weight held out in front.

WOD:

TABATA

Snatch 75/55

Lunges 75/55

Strict Press 75/55

Hang Power Clean 75/55

Tuesday January 7

Warm Up:

500 m Row

50 Window Wipers

40 Sit Ups

30 Leg Lifts

Strength:

100 Push Ups For Time

WOD:

20 min AMRAP

200 Double Under Buy In

Then 

AMRAP

5 HSPU

10 Pull Ups

20 Wall Ball

Monday January 6

Warm Up:

50 Double Unders

Pacer Test

15 Burpee Clean and Jerks with Dumbells

Skill:

3 Rounds of Overhead Squat

5 Extra Light

5 Light

5 Medium

WOD:

ISABELLE

30 Snatch For Time

Sunday January 5 HERO WOD

5:30 PM

LINDA

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

Bench Press

Clean

Deadlift

Friday January 3

Skill:

Box Jumps

And Wall Balls

WOD:

1-->8-8-->1 pyramid of

toes to bar

kb swing 55lb-M/36lb-W

goblet squat w/kb

Perform 12 wall walks between the 8's.

Thursday January 2nd

Warm Up:

50 Squats

20 Box Jumps

100 Double Unders

2 min Thinking man Stretch each side!

Skill:

3 Rounds Bench Press

5 Extra Light

5 Light

5 medium

WOD:

10 Pistols

20 Wall Ball

30 Push Ups

40 Lunges

30 Push ups

20 Wall Balls

10 Pistols

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