Friday 12-30-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
10 Half Gasers (50 yrds down and 50 yrds back)
rest 45 sec. between ea. set


Post Power Snatch & average WOD time

Thursday 12-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Tabata"
KB Swings (70/53)
Ring Dips
Lateral Box Jumps (24/18)


Post lowest number of reps for each exrecise

Wednesday 12-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Incline Press
3-3-3-3

WOD:
3rds
For 5 minutes, do 600m Row,then in the remaining time, do as many overhead medball wall ball throws (20/14) as possible.
(rest 1 minute after ea. round)



Post Incline Press & number of medball wall throws

Tuesday 12-27-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
AMRAP in 20 minutes:
8 Push Jerks (135/75)
400m Run
10 Rollouts (135/75)


Post number of rounds

Monday 12-26-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornigs
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Stength:
Overhead Squat
3-3-3-3

WOD:
5 rds for time:
16 Burpees
14 Chest to Bar Pullups (CTB)
12 Split Squat Jumps


Post OH Squat & WOD time

Saturday & Sunday

Closed for the Holidays (Happy Birthday Jesus)

Friday 12-23-11

Warm Up
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Push Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Clean
3-3-3-3

WOD:
AMRAP in 15 Minutes:
2 Deadlift (245/195)
4 Medball Scoop Toss (20/14)
4 Deadlift
6 Medball Scoop Toss
6 Deadlift
8 Medball Scoop Toss
"
"
"

Post Power Clean & number of rounds

Thursday 12-22-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
16 Lunge Step Ups (95/65)
16 Toes To Bar (TTB)
8 Push Up Plyo's (ea. arm)(2 stacked plates for ea. side)


Post WOD time

SCHEDULE CHANGE

There will no longer be a 7:15 pm class time. Please make sure to join us for a WOD during the many other class times!

Wednesday 12-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

AMRAP in 20 minutes:
10 Hang Clean (145/90)
20 Box Jumps (30/24)
200m Run


Post number of rounds

Tuesday 12-19-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Closegrip Bench Press
5-5-5-5

WOD:
6 rds for time:
5 Wall Climbs
12-1-arm KB Highpulls (ea. arm) (70/53)
20 Jack Knives


Post Closegrip Bench Press & WOD time

The 5:45 am class on Monday 12-19-11 is cancelled.

Monday 12-19-11

Warm Up:
50 Dounble Unders
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Squats
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
1-1-1-1

WOD:
for Time
20 Double Unders
20 Cal Row
400m Run
30 Double unders
30 Cal Row
600m Run
40 Double Unders
40 Cal Row
800m Run


Post Back Squat & WOD time

Friday 12-16-11

Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time
8 Chest Fly's (on the rings)
12 Ring Dips
16 Knees To Elbows (KTE)
20 Ring Rows


Post WOD time

Thursday 12-15-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climbs
then 4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Snatch
1-1-1-1

WOD:
AMRAP in 16 minutes:
12 reps of-1 Box Jump (24/18) into 2 Wallball Shots(20/14)
16 KB Swings (70/53)


Post Power Snatch & number of rounds

Wednesday 12-14-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Push Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
DB Incline Press
5-5-5-5

WOD:
4rds for time:
20 Hand Release Burpees
400m Run
12 Deadlifts (225/185)


Post DB Incline Press & WOD time

The 7:15 pm class tonight is cancelled.

Tuesday 12-13-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
AMRAP in 20 minutes
400m Row
20 Weighted Superman (15/10)
20 Weighted Reverse Superman (15/10)
40 Double Unders


Post number of rounds

Monday 12-12-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornigs
10 Box Jumps
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

then

RDL
5-5-5-5
&
L-Sit
4x15 sec.


Post Fran time

Saturday 12-10-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Team WOD:
3rds for time:
80 yrd Plate Pushes (15/10) (partner split reps)
30 Medball Scoop Toss w/squat jump (20/14) (partner split reps)
30 Manmakers (35/20) (partner split reps)

Friday 12-9-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Hang Snatch
2-2-2-2

WOD:
3rds
For 5 minutes, run 600m. In the remaining time complete as many Medball Slams (20/14) as possible
Rest 2 minutes between ea. round


Post Hang Snatch & number of Medball Slams

Thursday 12-8-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
10 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
EMOM in 12 minutes:
Do 4 Shoothroughs, then in the remaining minute, complete as many quick feet drills as possible-(step ups & lateral 2-up-2-down) Alternate drills each minute.


Post total number of step ups and lateral 2-up-2-down

Wednesday 12-7-11

Warm Up:
10 Pass Throughs
10 OH Squat
10 Good mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
1-1-1-1


WOD:
4rds for time:
400m Row
24 Lateral Box Jump Ups
1 Clockwise+Counter Clockwise Hops


Post Deadlift & WOD time

Tuesday 12-6-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
AMRAP in 15 minutes
35 Double Unders
10 Clean & Jerk (135/95)


Post number of rounds

Monday 12-5-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Bench Press
1-1-1-1

WOD:
for 20 minutes:
1 Burpee Tuck Jump
2 Inverted Rows (in cage)
3 Sit Ups
4 Burpee Tuck Jumps
5 Inverted Rows
6 Sit Ups
"
"
"


Post Bench Press & number of reps

Friday 12-2-11


Warm Up:
2rds
10 Pass Throughs
10 Good mornings
10 Push Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
2-2-2-2

WOD:
Death by Squat Cleans+Sumodeadlift Highpull


Post Back Squat & number of reps

Thursday 12-1-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
AMRAP in 20 minutes:
44 Double Unders
22 Lateral Box Jumps (24/18)
11 Toes to Bar


Post WOD time

Wednesday 11-30-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
4rds for time:
400m Run
14 Box Step Ups (115/75)
18 KB Swings (70/53)


Post WOD time

Tuesday 11-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Back Extensions
2 rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Incline Press
4-4-4-4

WOD:
AMRAP in 20 minutes
15 Pull Ups
20 Wallballs (20/14)
15 Roll Outs (135/95)
20 Alternating Push Up PLyo's (2-45lb. stacked plates)


Post WOD time

Monday 11-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Snatch
2-2-2-2

WOD:
10x 200m Row
-Rest 45sec. after each set


Post Power Snatch & Average time on 200m Row

Wednesday 11-23-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Front Squat
2-2-2-2

WOD:
AMRAP in 15 minutes
42 Double Unders
14 Overhead Barbell Lunges (115/75)
10 Rollouts


Post Front Squat & umber of rounds

Tuesday 11-22-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Back Extensions
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Bench Press
2-2-2-2


WOD:
for time:
200m Run
20 Ring Dips
200m Row
20 Ring Dips
400m Run
20 Ring Dips
400m Row
20 Ring Dips
600m Run
20 Ring Dips
600m Row


Post Bench Press & WOD time

Monday 11-21-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Pull Ups
then
4 spiderman Lunges
Pretzel Stretch


Strength:
Deadlift
2-2-2-2


WOD:
5rds for time:
12 One-arm KB HighPull (53/35) ea. arm
24 Wallball Shots (20/14)
24 Weighted Toe Touches (35/15)


Post Deadlift & WOD time

Friday 11-18-11

Warm Up:
50 Double UNders
2rds
10 Pass Throughs
10 OH Squat
10 Good Mornings
10 Sit Ups
4 Spiderman Lunges
Pretzel Stretch


Strength:
Overhead Squat
2-2-2-2

WOD:
300m Row
Clockwise Rotation (on hands)
400m Row
Clockwise+Counter Clockwise Rotation
500m Row
2x Clockwise+1x Counter Clockwise Rotation
600m Row
2x Clockwise+2x Counter Clockwise Rotaion


Post OH Squat & WOD time

Thursday 11-17-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups

rest 5-10 minutes

Manual Leg Curl Resistance 3x4
+
Magnets 3x5




Post WOD time

Wednesday 11-16-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Closegrip Bench Press+Band Overhead Tricep Extension
4x4+8


WOD:
AMRAP in 20 minutes:
10 Hang Cleans (145/90)
40 Double Unders
10 Chin Ups


Post Closegrip Press & number of rounds

Tuesday 11-15-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
for time:
10 Thrusters (115/75),200m Run
9 Thrusters, 200m Run
8 Thrusters, 200m Run
7 Thrusters, 200m Run
"
"
"
"
1 Thruster, 200m Run


Post WOD time

Monday 11-14-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Shoulder Press
3-3-3-3


WOD:
"Tabata" You Gotta Be Kidding Me
Shoot Throughs, Box Jumps (24/18), Knee Ups, Burpees


Post Shoulder Press & combined total number of reps

Friday 11-11-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Sit Ups
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
2-2-2-2
then
RDL
5-5-5-5


WOD:
Death by Clean & Jerk (135/85)


Post Back Squat & number of reps

Thursday 11-10-11

Warm Up:
400m Row
2rds
10 Pass throughs
10 OH Squat
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
7rds for time:
12 Kness to Elbows
36 Double Unders


Post WOD time

Wednesday 11-9-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Goodmorning
20 Jumpinjg Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength
Alt.+Alt. DB Bench Press
4x4+4


WOD:
AMRAP in 15 minutes:
300m Row
20 Closegrip Hand Release Push Ups
20 KB Swings (70/53)


Post DB Bench Press & number of rounds

Tuesday 11-8-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds
1:00 Planks (regular)
1:00 Wall Ball Shots (20/14)
1:00 Planks (30 sec. right leg up/30 sec. left leg up)
1:00 Turkish Get Ups (right arm) (35/20)
1:00 Planks (30 sec. right arm up/30 sec. left arm up)
1:00 Turkish Get Ups (left arm)


Post Total number of Wallball Shots & Turkish Get Ups

Monday 11-7-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
2-2-2-2

WOD:
for time:
200m Run
200m Row
400m Run
400m Row
800m Run
800m Row


Post Power Snatch & WOD time

Friday 11-4-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


Strength:
Deadlift
2-2-2-2
then
RDL
5-5-5-5


WOD:
AMRAP in 20 minutes:
20 Lateral Box Jump Ups (18 in.)
18 Quick feet drills (step ups on 2 stacked bumper plates, 45's)
16 Weighted Sit Ups (25/15) w/arms extended up
14 Burpees


Post Deadlift & number of rounds

Thursday 11-3-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Ring Rows
10 Burpees
2 Rope Climbs
then
4 Spiderman Lunges


WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)


Post WOD time

Wednesday 11-2-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Bench Press
4-4-3-3


WOD:
4rds for time:
400m Row
20 Ring Push Ups (w/feet on box)
10 Sumo Deadlift Highpull (115/75)


Post Bench Press & WOD time

Tuesday 11-1-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Back Extension
10 Box Jumps
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds for time:
41 Double Unders
14 Pull Ups
14 Inverted Rows (in the racks using reverse grip)
31 Double Unders
13 Pull Ups
13 Inverted Rows
21 Double Unders
12 Pull Ups
12 Inverted Rows


Post WOD time

Monday 10-31-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pullups
10 Push Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


Strength:
Front Squat
3-3-3-3

WOD:
AMRAP in 15 minutes
10 SHoulder Press (55% of 1 rep max)
15 Medball Scoop Toss (20/14)
20 Weighted Little Bigs (35/15)


Post Front Squat and number of rounds

Friday 10-28-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Good mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Clean
3-3-3-3

WOD:
In 12 minutes, 1 mile run and in the remaining time, do as many Toes to Bar as possible



Post Power Clean, mile time, and number of TTB

Thursday 10-27-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
11 Strict Pull ups
22 KB Swing (70/53)
12 Plate Overhead Lunges (35/15) 6 ea. leg


Post WOD time

Wednesday 10-26-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Good Mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
30* Incline Bench Press+Ring Chest Fly's
4x4+6

WOD:
AMRAP in 20 Minutes
14 Medball Squat Jump into Wallball Shot (20/14)
28 Double Unders
7 Power Snatch (135/85)


Post Incline Press+number of rounds

Tuesday 10-25-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds for time:
15 Lateral into Forward Box Jumps (24/18)
400m Row
12 Lateral into Forward Box Jumps
500m Row


Post WOD time:

Monday 10-24-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
4-4-3-3
then
RDL
5-5-5-5


WOD:
4rds for time:
20 Ring Dips
20 Ring Rows
20 Burpees
20 Jack Knives


Post Back Squat & WOD time

Friday 10-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Deadlift:
3-3-3-3


WOD:
AMRAP in 20 minutes:
2 Thrusters (115/75)
2 Sumo Deadlift (115/75)
4 Thrusters
4 Sumo Deadlift
6 Thrusters
6 Sumo Deadlift
"
"
"
"

Post Deadlift & number of reps

Thursday 10-20-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Gluteham Raise
5-5-5


WOD:
5rds for time
10 Shoot Throughs
20 Weighted Sit Ups(behind head) (10/5)
30 Double Unders

Post WOD time

Wednesday 10-19-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Push Ups
10 Goddmornings
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Dumbell Bench Press
5-5-5-5

WOD:
"Helen"
3rds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups


Post Dumbell Bench Press & WOD time

Tuesday 10-18-11

Warm Up
400m Row
2rds
10 Pass Throughs
10 Overhead
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
AMRAP in 15 minutes:
14 Burpee-Wallball Shots (20/14)
14 Box Step Ups (115/75) (7 ea. leg w/barbell)


Post WOD time

Monday 10-17-11


Warm Up
400m Run
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 spiderman Lunges
Pretzel Stretch


Strength:
Front Squat + Box Jumps (for height)(start at a certain height, then after ea. set, add a10lb, 15 lb,25lb,35, or 45 lb. plate on top)
4x4+5


WOD:
4rds for time:
500m Row
15 Medball Get Ups (hands free) 20/14


Post Front Squat & Box Jump height and WOD time

Saturday 10-15-11

Team WOD:
2rds for time:
40 scaled rope climbs (shared reps)
50m Partner Wheelbarrow Carry (ea. partner).
800m Reverse Overhead Medball Toss (14#)
50 Box Jumps (24/18),which are done after 400m Medball Tosses. (Partner 1 goes then partner 2 goes, ea. doing 25 reps)

Friday 10-14-11

Warm Up:

50 Double Unders

2rds

10 Pass Throughs

10 OH Squat

10 Pull Ups

10 Sit Ups

then

4 Spiderman Lunges

Pretzel Stretch

WOD:

EMOM for 12 minutes

Do 8 Handstand Push Ups, then in the remaining time of that minute, do 1 leg box jump ups.

Post number of 1 leg box jumps

Thursday 10-13-11

Warm Up:

400m Run

2rds

10 Pass Throughs

10 OH Squat

10 Burpees

2 Rope Climbs

then

4 Spiderman Lunges

Pretzel

Strength:

Overhead Squat

3-3-3-3

then

RDL

5-5-5-5

WOD:

21 Deadlift (225/155)

300m Row

15 Deadlift

500m Row

9 Deadlift

700m Row

Post Deadlift & WOD time

Wednesday 10-12-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Push Jerk
2-2-2-2


WOD:
4 Push Up Plyo's (2 staked 45# bumper plates ea. side or 8 in box)
4 Power Snatches (115/75)
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
12 Push Up Plyo's
12 Power Snatches
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
4 Push Up Plyo's
4 Power Snatches
20 Double Unders


Post Push Jerk & WOD time

Tuesday 10-11-11

Warm Up:

400m Row

2rds

10 Pas Throughs

10 OH Squat

10 Back Extension

10 Box Jumps

then

4 Spiderman Lunges

Pretzel Stretch

WOD:

AMRAP in 15 minutes:

15 Ring Rows

400m Run

15 KTE

Post number of rounds

Monday 10-10-11

Warm Up:
400m Run
3rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Closegrip Press+Ring Dips
4x5+8


WOD:
Death by Squat Cleans (155/95)


Post Closegrip Press & number of reps

Saturday WOD

Teams of 2:

60 Thrusters (65/45) Shared Reps

Farmers Carry 200m(DB/KB 70/53)& 7 Burpees at halfway

60 WB (20/14) Shared Reps

Sandbag Run 250m (80/40) & 7 burpees at halfway

40 Pull Ups Shared Reps

40 Tire Flips & 7 Burpees at halfway

60 Thrusters (65/45) Shared Reps

Friday 10-7-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Back Squat
5-5-5-5
then
RDL
5-5-5-5


WOD:
4rds for time:
400m Row
20 Lateral Double Jumps (using 2 Parallets)


Post Back Squat & WOD time

Thursday 10-6-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good mornings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Bench Press
5-5-5-5


WOD:
AMRAP in 20 minutes:
10 Roll Outs (use same weight as overhead squats)
15 Overhead Squats (135/85)
20 Burpees


Post number of rounds

Wednesday 10-5-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extension
then
4 Spiderman lunges
Pretzel Stretch


WOD:
3rds for time
8 Push Jerks (155/95)
16 Box Jumps (30/24)
24 KB Swings (70/53)
32 Double Unders


Post WOD time

Tuesday 10-4-11


400m Row
2rds
10 Pass Throughs
10 Ring Rows
10 KTE
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
(using 2 stacked plates or 8 inch box)
In 4 minutes, do 400m Run, and in the remaining time do "scissors" (quick feet drills)
In 5 minutes, do 600m Run, and in the remaining time do "lateral 2-up-2-down"
In 6 minutes, do 800m Run, and in the remaining time do "step ups"
(rest 1 minute after each round)


Post Power Snatch & number of total reps of scissors,lateral 2-up-2-down, and step ups

Monday 10-3-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Jumping Jacks
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Post WOD time

Friday 9-30-11

Warm Up
400m Run
2rds
10 Pass Throughs
10 Pull Ups
10 Push Ups
10 Back Extensions
then 4 spiderman lunges
Pretzel Stretch


Strength:
Clean & Jerk
1-1-1-1-1

WOD:
AMRAP for 15 minutes:
5 Thrusters (115/85)
5 Deadlift (245/155)
10 Thrusters
10 Deadlift

Post Clean & Jerk & number of rounds

Thurday 9-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel stretch


WOD:
4rds for time
15 Hand Stand Push Ups
400m Run
15 Medball Scoop toss (20/14)


Post WOD time

Wednesday 9-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Push Ups
10 Air Squat
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Alt+Alt+Dble DB Bench Press
4x4+4+4
then
RDL
5-5-5-5

WOD:
AMRAP in 20 Minutes
400m Row
12 Overhead Stationary Lunges (95/65) 6 ea. leg w/barbell
15 Toes to Bar (TTB)


Post Alt. DB Bench Press & number of rounds

Tuesday 9-27-11

Warm Up:
400m Row
10 Pass Throughs
10 OH Squat
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
Tabata Box Jumps into Power Clean (155/95)
(Do Box Jumps then w/ 10 sec. remaining go do Power Clean for the next 20 sec.)

Post number of reps

Monday 9-26-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Pull ups
10 Sit Ups
10 Air Squats
then
4 spiderman lunges w/ 5 sec. hold at the bottom,then straighten leg out for hamstring stretch
Pretzel Stretch


Front Squat
3-2-1-1-1

WOD:
3 rds for time:
500m Row
50 Double Unders

Post Front Squat and WOD time

Saturday 9-24-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges w/5 sec. hold at the botom, then straighten leg out for hamstring stretch.
Pretzel Stretch


Team WOD:
1:00 Row/Box Jumps
1:30 Row/KTE
2:00 Row/Wallball
2:00 Row/KB Swings
1:30 Row/Pull ups
1:00 Row/ Push Ups

(Each partner works then switch when time is up)

Friday 9-23-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges w/ 5 sec. at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Deadlift
3-3-3-3
then
RDL
5-5-5-5

WOD:
30 Ice Skaters (side to side) jumping off one leg
30 Sit Ups
30 Burpees
20 Ice Skaters
20 Sit Ups
20 Burpees
10 Ice Skaters
10 Sit Ups
10 Burpees


Post Deadlift & WOD time

Thursday 9-22-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope climb
then
4 spiderman lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Skill:
Turkish Get Up (practice for 7-10 minutes)


WOD:
3rds for time:
600m Run
5 turkish get ups (35/20) (right hand)
5 turkish get ups (35/20) (left hand)


Post WOD time

Wednesday 9-21-11

Warm Up:
400m Run
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then
4 spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
4rds for time
15 Shoulder Press (95/55)
300m Row
10 Roll Outs (atleast 25# on ea. side of the bar)

Post WOD time

Tuesday 9-20-11


Warm Up
400m Row
2 rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Box Jumps
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg for hamstring stretch
Pretzel Stretch

Strength:
Incline Press +Overhead band triceps
4x4+10


WOD:
5 rds
Pull Ups for 1 minute
Double Unders for 1 minute
(rest 1 minute after ea. round)
If you're doing singles, divide the number by 3 so it can resemble the number for double unders. Then add that to number of Pull ups.


Post Incline Press and total number of reps

Monday 9-19-11

Warm Up:
400m Run
then
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Overhead Squat
1-1-1-1-1


WOD:
AMRAP in 15 min.
15 Weighted Squat Jumps (35/15# plate)
10 Power Snatches (115/75)


Post OH Squat & WOD time

Saturday 9-17-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
"FIGHT GONE BAD"!!!!!!!!!


Come Get Some!!!

Friday 9-16-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
3rds for time
400m Run
(rest 1 minute between ea. Run)

Post average of all 3 times

If you're not coming on Saturday to do Fight Gone Bad between 10-12:00, do it today. Also, on Saturday during Fight Gone Bad, there will be a vendor on site for nutritional and skin care products.

Thursday 9-15-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 KB Swings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Back Squat
1-1-1-1-1


WOD:
15 Thrusters (95/65)
16 Alternating Pull Ups
12 Thrusters
13 Alternating Pull Ups
9 Thrusters
10 Alternating Pull Ups
6 Thrusters
7 Alternating Pull ups
3 Thrusters
4 Alternating Pull Ups


Post Back Squat & WOD time

Wednesday 9-14-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. then straighten leg out for hamstring stretch
Pretzel Stretch


Bench Press
1-1-1-1-1
then
RDL
5-5-5-5


WOD:
AMRAP in 20 Minutes
30 KB Swings (70/53)
25 Calorie Row
15 Lateral Box Jump into Burpees (24/18)

Post Bench Press & WOD time

FIGHT GONE BAD 6

FIGHT GONE BAD 6

SATURDAY SEPTEMBER 17

10AM TO NOON AT COUNTY LINE CROSSFIT

SIGN UP AND HELP SOME GREAT CAUSES!

COME GIVE YOUR 17 MINUTES!

Tuesday 9-13-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 OH Squats
10 KTE
10 Box Jumps
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
5rds for time
10 Box Step Ups (115/75) (5 ea. leg)
25 Double Unders


Post WOD time

Monday Sept. 12

Warm Up:
400m Run
2rds:
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges w/5 sec hold at the bottom, then straighten leg out for hamstring stretch w/5 sec hold
Pretzle Stretch

Strength:
Clean & Jerk
2-2-2-2

WOD:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Post Clean & Jerk & WOD time

Friday 9-9-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. Then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Shoulder Press
1-1-1-1-1
then
RDL
5-5-5-5

WOD:
Death by Weighted Overhead Lunges (45#/25# plate)
(count by pairs. Example=lunge w/ right leg then lunge w/left leg is 1 rep or 1 pair)

Post Shoulder Press & number of pair of lunges

Thursday 9-8-11

Warm Up:
400m Row
2rds
10 Pas Throughs
10 OH Squat
10 Push Ups
2 Rope Climbs
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stetch
Pretzel Stretch

Strength:
Hang Snatch+Overhead Squat
4x2+2


WOD:
2rds for time
400m Run
12 tire flips (flip one side then go on the other side and flip it back, so the tire can stay in one spot)
400m Run
12 Sandbag drops (drop the bag over the bar on one side, then go on the other side and drop the bag back over. Raise the bar to chest level for each person)


Post Hang Snatch +OH Squat & WOD time

Wednesday 9-7-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Air Squats
then
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
AMRAP in 20 minutes
7 Deadlift (245/165)
14 Ring Rows
21 Sit Ups
300m Row


Post WOD time

Tuesday- Sept. 6
Warm up:
50 Double unders
2rds
10 Pass Throughs
10 Overhead Squats
10 Push ups
20 Jumping Jacks
then after 2rds
4 Spiderman lunges w/5 sec hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

WOD:
"Filthy Fifty"
for time:
50 Box Jumps(24/18)
50 Jumping Pull-Ups
50 KB Swings (53/35)
50 Walking Lunges
50 KTE
50 Push Press(45/33)
50 Back Extensions
50 Wall Balls(20/14)
50 Burpees
50 Double Unders

Post WOD time

Monday 9-5-11 (Labor Day)

WOD:
3rds for time:
400m Run
40 Double Unders
400m Row

Labor Day- We will only be open from 9-11am on Monday 9-5-11.

Friday 9-2-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Back Extension
10 Sit Ups
then after 2 rds
4 Spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Front Squat
2-2-2-2
then
RDL
5-5-5-5
(start with half your body weight)

WOD:
EMOM for 10 minutes.
Do L-sits for 15 sec. then the remainder of the minute, do ring rows.


Post Front Squat & number of ring rows

Thursday 9-1-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope Climb
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
3rds
In 4 minutes, do 20 Squat Jumps w/Medball into Wallball Shots, and in the remaining time do Double Unders
(1 minute rest between rounds)

Post total number of Double Unders

Wednesday 8-31-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Alternating DB Bench Press
4-4-4-4

WOD:
4rds for time:
400m Run
10 Handstand Push Ups
10 Power Clean (155/95)

Post Alt. DB Bench Press & WOD time

Tuesday 8-30-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 OH Squats
10 KTE
10 Box Jumps
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Strech


WOD:
2 rds
"Jerry's Benchmark"
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
(Rest 4 minutes before round 2)


Post best WOD time

Updated Hours

Please note the updated hours on the blog under "Schedule"

Monday 8-29-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Back Squat
2-2-2-2

WOD:
AMRAP in 15 Minutes:
4 Power Snatch (135/85)
8 Sumo Deadlift Highpull (135/85)


Post Back Squat and number of rounds

Friday 8-26-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Shoulder Press
2-2-2
Push Jerk
2-2-2 (start with last set of Push Press)


WOD:
30 Double Unders
20 KTE
30 Double Unders
15 KTE
30 Double Unders
10 KTE
30 Double Unders
5 KTE


Post Shoulder Press,Push Jerk, & WOD time

No 7 & 8 AM classes on 8-25-11

Thursday 8-25-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 KB Swings
10 Push Ups
2 rope Climbs
then after 2 rds
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
AMRAP in 15 minutes:
10 Deadlifts (245/165)
15 Burpees
20 Lateral Box Jumps (24/18)
(across to the other side)


Post WOD time

Paleo Recipes

Keep an eye on the Paleo Recipe Page! Another yummy one added today and we will be regularly adding more!

Wednesday 8-24-11

Warm Up:

400m Run

2rds

10 Pass Throughs

10 Push Ups

20 Jumping Jacks

10 Back Extensions

then

4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch

Pretzel Stretch

Strength:

Incline Press

3-3-2-2

WOD:

3rds for time:

25 Calorie Row

25 Sit Ups

25 Overhead Squats (115/75)

Post Incline Press & WOD time

Tuesday 8-23-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Overhead Squat
10 KTE
10 Box Jumps
the after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
200m Run
25 KB Swing (70/53)
400m Run
20 KB Swings
800m Run
15 KB Swings
400m Run
20 KB Swings
200m Run
25 KB Swings


Post WOD time

Monday 8-22-11

Warm Up:
2 rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Power Snatch
1-1-1-1-1


WOD:
AMRAP in 20 minutes
"Cindy"
5 Pull Ups
10 Push ups'
15 Air Squats


Post Power Snatch & number of rounds

Friday 8-19-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Deadlift
1-1-1-1-1


WOD:
"150 Wallballs" for time (20/14)

Post Deadlift & WOD time

Thursday 8-18-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
2 Rope Climbs
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, the straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Bench Press
2-2-2-2-then Burnout w/70% of last set

WOD:
1 mile Run
40 Toes to Bar

Post 2 rep Bench Press & WOD time

Wednesday 8-17-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch


Skill:
Handstand Hold
(work on skill for 10-15 minutes)

WOD:
4rds
15 Squat Cleans (135/95)
30 Sit Ups
45 Double Unders

Post WOD time

Tuesday 8-16-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead
10 Back Extension
10 Pull Ups
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
Tabata Thrusters & Ring Dips

Tabata Thrusters(115/75)
rest 1 minute between exercises
Tabata Ring Dips

Post lowest number of thrusters and ring dips

Promotion!!!

Refer a friend and receive 50% off your next month when they sign up for their first month! Refer as many friends as you wish! Hurry before this promotion ends!

Monday 8-15-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Front Squat
3-3-3-3


WOD:
4rds
200m Run into 300m Row
(Rest 2 minutes between rounds)
Run to the end of the water tower and back


Post Front Squat and the average of all 4 rounds

Friday 8-12-11 WOD

Warm Up:

400m Row

10 Pass Throughs

10 Push Ups

10 Good Mornings

10 Sit Ups

then after 2 rounds:

4 Spiderman Lunges

Pretzle Stretch

Strength:

Press

3-3-3-3

WOD:

EMOM do 5 Box Jumps(30/24) then do Burpees for the remaining time

Complete a total of 75 Burpees :)

Post Press and WOD time

Thursday 8-11-11 WOD

Warm Up:
400m Row
2 Rounds:
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
Then:
4 Spiderman Lunges w/ 5 sec. hold
Pretzle Stretch

Strength:
Power Clean
1-1-1-1-1

WOD:
5 Rounds for time
20 cal Row
20 KB Swings (70/53)

Post Power Clean and WOD time

8-8-11 WOD Amy and Melissa, cleaning, jerking, and rolling!

8-10-11 Wednesday WOD

Warm Up:
400m Run
2 Rounds:
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
Then:
4 Spiderman Lunges
Pretzle Stretch

Strength:
Back Squat
3-3-3-3

WOD:
3 Rounds for time:
40 Push Ups (hand release)
30 Double Unders
20 Wall Balls
10 Sumo Deadlift High Pull (135/95)

Post Back Squat & WOD time

8-9-11 Tuesday WOD

Warm up:
50 Double Unders
2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
Then after 2 Rounds:
4 Spiderman Lunges
Pretzle Stretch

Strength:
Dumbbell Bench Press+Plate Push Up Plyos
3X5+8

WOD:
Complete 4 rounds
In 4 minutes do 400M run and in the remaining time do Pull Ups
Rest 1 minute between rounds

Post Dumbbell Bench Press & number of Pull Ups

Monday 8-8-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD 1:
"Grace"
30 Clean & Jerks (135/95) for time
(You can push press, push jerk, or shoulder press it)

rest for 7-10 minutes

WOD 2:
10-8-6-4-2
Pistols (ea. leg)
Rollouts (use same weight from WOD 1)


Post times on both WOD's

Friday 8-5-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Overhead Squats
10 Good mornings
10 Sit Ups
then after 2 rds
4 Spiderman Stretch w/ 5 sec. hold at the bottom, then straighten legs out for hamstring stretch
Pretzel Stretch


Strength:
Thrusters
2-2-2-2

WOD:
2000m Row


Post Thruster & WOD time:

Thursday 8-4-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Kettlebell Swings
10 Burpees
2 Rope climbs
then after 2 rds
Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
Death by Overhead Squats (115/75)+ Push Ups (Example: On the 1st minute, do 1 OH Squat & 1 push Up)


Post number of reps

Wednesday 8-3-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel Stretch


Strength:
Incline Press
5-5-3-3

WOD:
"Kelly"
5 rds for time
400m Run
30 Box Jumps (24/18)
30 Wall Balls (20/14)


Post Incline Press & WOD time

Tuesday 8-2-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighhten leg out for hamstring stretch
Pretzel Stretch

WOD:
50 Double Unders
21 Deadlifts (225/155)
50 Double Unders
15 Deadlifts
50 Double Unders
9 Deadlifts


Post WOD time

8-1-2011 WOD

Melissa knocking out the lunges and 1-leg box jumps!

Monday 8-1-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch

Strength:
Power Snatch
2-2-2-2

WOD:
AMRAP in 12 Minutes
10 Stationary Lunges (ea. leg)
10 Alt. 1-Leg Box Jump Ups (ea. leg) 18 inch box or stacked plates
10 Hand Stand Push Ups
10 Weighted Sit Ups w/ 10 lb. plate behind head


Post Power Snatch & number of rounds

Friday 7-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten out leg for hamstring stretch
Pretzel Stretch

Skill:
1-arm KB Snatch

Strength:
Deadlift
2-2-2-2

WOD:
10 1-arm KB Snatch (ea. arm) (53/35)
10 Front Squats(bodyweight)
8 1-arm KB SNatch
10 Front Squats
6 1-arm KB Snatch
10 Front Squats
4 1-arm KB Snatch
10 Front Squat
2 1-arm KB Snatch


Post Deadlift & WOD time

Thursday 7-28-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Push Ups
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel

Strength:
Bench Press
5-5-3-3


WOD:
AMRAP in 10 min.
300m Row
15 Burpees


Post Bench Press & number of rounds

Wednesday 7-27-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold
Pretzel Stretch

WOD:
"Eva"
5 rds for time:
800m Run
30 KB Swings (70/53)
30 PullUps


Post WOD time

Tuesday 7-26-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 Back Extension
10 Pull Ups
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

WOD:
AMRAP in 15 min.
30 Wallball Shots (20/14)
20 Box Jumps (30/24)
10 Toes to Bar

Post number of rounds

New Promotion Going On!

New promotion going on at CLCF! Refer a friend and receive 50% off your next month after they pay for 1 month! Refer as many friends as you want during this promotion! Everyone likes to WOD with a friend :)

Monday 7-25-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

Strength:
Hang Snatch
3-3-3-3

WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between

Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds

Friday 7-22-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
10 Good mornings
10 Sit Ups
tehn after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:
Power Clean
2-2-2-2

WOD:
4 rds
1 minute Shoot Throughs
1 minute Pull ups
1 minute Knee Ups (Abs)
Give 15 seconds to transfer from one exercise to the next

Post Power Clean & total number of reps

Thursday 7-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch


WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)


Post WOD time

Wednesday 7-20-11

Warm Up:
400m Run
10 Pass throughs
10 Push Ups
10 Pull Ups
20 Jumping Jacks
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:
DB Bench Press
5-5-5-5

WOD
3rds for time:
75 Double Unders
20 Deadlifts (225/155)
20 Burpees


Post DB Bench Press & WOD time

Tuesday 7-19-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

WOD:
4 rounds for time:
500m Row
25 Box Jumps (24/18)


Post WOD time

Monday 7-18-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/5sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch

Strength:
Back Squat
5-5-5-5

WOD:
AMRAP in 16 minutes
3 Push Press (135/85)
3 Sumo Deadlift Highpull (135/85)
6 Push Press
6 Sumo Deadlift Highpull
9 Push Press
9 Sumo Deadlift Highpull
"
"
"

Post Back Squat and total number of rounds

Friday 7-15-11

Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

Strength:
Hang Clean & Jerk
3-3-3-3


WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.

Post Hang Clean & Jerk & Post Number of Double Unders

PICS of 7/13/11 "Helen" WOD

Thursday 7-14-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 rope climbs
then
Spiderman Lunges w/5 sec. hold at the bottom, then straighten front leg out for hamstring stretch.
Pretzel Stretch

WOD:
21-15-9
Thrusters (95/65)
Box Jumps (24/18)
Knees to Elbows

Post WOD Time

Wednesday 7-13-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch


Strength:
Incline Press
5-5-5-5

WOD:
"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups

Post Incline Press & WOD time

Tuesday 7-12-11

Warm Up:

50 Double Unders

2 rds

10 Passthroughs

10 Ring Rows

10 Push Ups

then

Spiderman Lunge w/5 sec. hold at the bottom, then straighten out front leg for hamstring stretch w/5 sec. hold

Pretzel Stretch

WOD:

400m Row

40 Wallballs (20/14)

400m Run

30 Wallballs

400m Row

20 Wallballs

400m Run

10 Wallballs

Post WOD time

Monday 7-11-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch



Strength:
Deadlift
3-3-3-3



WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise




Post Deadlift & and total number of reps of all the exercises combined

Friday 7-8-11

Warm Up:
400m Row
10 Pass Throughs
10 KB Swings
10 Pull Ups
15 Sit Ups
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring Stretch w/5 sec. hold
After 2 rounds, end w/ pretzel stretch


Strength:
Front Squat
4-4-4-4

WOD:
Death by Power Snatch 135/75


Post Front Squat & WOD Time+reps

Thursday 7-7-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
6 spiderman lunges w/5 sec. hold, then straighten leg out to stretch hamstring w/5 sec. hold
After 2 rds, end with pretzel stretch

Bench Press
5-5-5-5

WOD:
In 4 minutes, do 400m Run, then in the remaining time, do burpee tuck jumps.
Complete as many rounds as needed until you get 50 buropee tuck jumps.
1 minute rest between rounds.

Wednesday 7-6-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Over head Squats
10 Box Jumps
10 KTE
6 Spiderman Lunges w/5 sec. hold at the bottom
After 2 rds end w/pretzle stretch

WOD:
AMRAP in 15 min.
10 Ring Rows
15 Wall Balls


Post number of rounds

Monday 7-4-11
Closed for 4th of July Holiday




Tuesday 7-5-11

Warm Up:

400m Row

2rds

10 Pass Throughs

10 Pull Ups

10 Sit Ups

10 Air Squats

6 Mountain Climbers w/ 5sec. hold at the bottom

After 2 rounds, end with pretzel stretch

Strength:

Power Clean

3-3-3-3

WOD:

10 sets of 100m Sprints

Rest 1 minute between ea. set

Post 3 rep PC & Average 100m Sprint Time