Team WOD Saturday 7-3-10

CFWU
2 rounds

WOD

800m Run
150 KB swings #55/35lbs
150 push ups
400m run
150 Push Jerks #45/33
150 sit ups
800m run

3 person teams, 1 person working at a time, run together

WOD Friday 7-2-10

Warm up
CFWU
3x

Skill:
One legged squats
-or-
Strength
press
70/80/90% of 1 RM
5,5, max reps

WOD
 4 rounds - for time of:

5 - 1.5x body weight back squats
5 Muscle ups /15pull ups and 15 dips
10 KB swings 1.5pood/1 pood
200m run

WOD Thursday 7-1-10

Warm up 3x
10 GHD situps
10 back ext.
10 pass through
15 squats
20 Double unders

Strength:
1 arm barbell snatch

Watch Pat -animnal- Barber and see how its done Here
this is an explosive move requiring balance, speed, accuracy, strength and power. Start with low weight and progress to find your 1 rep max! (on each arm)

WOD
6 Rounds of:
25 Wall balls #20/12
25 Pull ups

for time - 25 min cut off

WOD Wednesday 6-30-10

Warm up:
3x
10 push ups
10 pull ups
10 squats
100m run


WOD
4 rounds
Run 400m
15 Front squats, half body weight

*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*

WOD Tuesday 6-29-10

CFWU
3x
Skill:
forward rolls & cartwheels
you can not be a well rounded athlete without Gymnastics, plus its a huge part of CrossFit, so lets do it!

-or-
Strength
Squats - warm up, then:
50%, 65%, 75%, 85% of 1 RM
warm up, 8,6, max reps

WOD
"Jackie"
Row 1000m
50 thrusters #45/30
30 pullups

WOD Monday 6-28-10

Warm up
2x CFWU
then
2x Burgener Warmup

Skill:
 V-ups, knees to elbow, L-sits,
complete 100 reps broken down any way necessary - 10 min max

WOD
Clean & Jerk - as many reps as possible in 10 minutes #135/95
this is like "Grace" but on crack because its for 10 mins and all of you will get more than 30 reps!

Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the C&J looks like, watch the low back, hips, elbows, and HAVE FUN!