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!

Team WOD Saturday 6-26-10

South Central Regionals
Affiliate event 2  -
The 100’s - Affiliate


Teams of 4 (teams of three- 75 reps, teams of two- 50 reps)
 ONLY 1 team member can work at a time

100 Thrusters(115/75lbs)
100 Push Ups
100 Hang Power Clean(115/75lbs)
100 Ring dips
100 Overhead Squats(115/75lbs)

WOD Friday 6-25-10

Warm Up
CFWU 3x

Skill:
Med ball cleans
-or-
Strength:
Thrusters
5-5-3-3-2-1-1

WOD
7 rounds
15 Deadlift #185/95
10 burpees
20 air squats

WOD Thursday 6-24-10

Warmup:
3 rounds
10 Inchworms
10 pass throughs
15 jumping jacks
5 burpee pull ups

Strength:
Press

7-7-5-5-3-3

WOD:
3 Rounds for time:

10 #135/95 OH squats*
50 double unders (3 to 1 regular skips)

*scale to ability

WOD Wednesday 6-23-10

Warm-up
3x CFWU

WOD
3 rounds

25 back extensions
25 GHD sit ups
200m sprint

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

WOD Tuesday 6-22-10

Warm up
CFWU
3x

Skill: Double unders
10 mins or 200 which ever comes first


WOD:
5 Rounds of:

10 SumoDeadlift High Pull #135/95
15 box jumps 24/20''
30 ab-mat sit ups