WOD 2-2-11

CLF will be open fom 9-9 today

Warm Up

Row 500m

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Situps

10 Pullups

Skill

Handstand Holds: Attempt 3x max handstands against wall, freestanding, on rings, etc. Make it challenging. Try to hold each attempt for more than 60 sec

WOD

5 Rds for time

10 Wall Climbs

10 KTEs

20 Box Jumps (24/18)

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

For those who need an example click here (PC: here)

If you can't make it in today, do the following:

5 Rds for time

10 Wall Climbs

10 V-up situps

20 Jumps over a cooler, a toddler's scooter, a toy chest, etc

Post WOD time

WOD 2-1-11

Warm Up

75 Double Unders or 400m Run

50 Jumping Jacks

25 Situps

20 Back Extensions

15 Pass throughs

10 Ovhd Squats

5 Burpees

This is will be a light week. The intent is strength recovery. Next week will be heavy. Be prepared to bring it!

Skill

Pistols: Spend 15 minutes working up to 3 sets of 10+

WOD

AMRAP15

250m Row

25 Pushups

Post max set of pistols and WOD rounds completed

WOD 1-31-11

Warm Up

500m Row

3 Rds

10 Ring Rows

15 Pass throughs

15 Ovhd Squats (PVC)

10 Back Extension

This will be a light week, with no specific strength exercises. The intent is recovery so you can bring it next week (heavy week)

WOD #1

Death by pullup

1 pullup the first minute

2 pullups the second minute

3 pullups the third minute

....and so on until you cannot complete the required pullups in one minute

WOD #2

Tabata-20 seconds of work followed by 10 seconds of rest:

-Squats

-Situps

Complete 8 rounds of squats (4 Minutes) then 8 rounds of situps (4 Minutes). There is no added rest between exercises.

Post number of rounds completed for WOD #1 and lowest tabata score for WOD #2

Team WOD 1-29-11

Warm Up

3 Rds of

10 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Situps

10 of your weakest gymnastic movement

WOD

"Bull"

Complete in teams of two

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Partners may work at the same time, but cannot move on to the next exercise until completing all reps of the current exercise

Rx+, complete WOD solo

WOD Friday 1-28-11

Warm Up

Run 400m

2 Rds

10 Pass Throughs

10 Overhead Squats (PVC)

10 Pullups

10 Abmat Situps

Strength

Clean and Jerk: 2-2-2-2-2

WOD

"Dirty Thirty"

30 Cal Row

30 Power Snatch (75/45)

30 Overhead Squat (75/45)

30 GHD Situps

30 SDHP (75/45)

30 Ring Dips

30 Hang Squat Cleans (75/45)

30 Box Jumps (24/18)

30 Good Mornings (75/45)

30 Burpees

Post C-n-J 2RM and WOD time

WOD Thursday 1-27-11

Warm Up

500m Row

2 Rds

15 Good Mornings

15 Situps

15 Pullups

15 Back Extenstions

15 Lunge steps

Strength

Sumo Deadlift: 5-5-5-5-5

score 10 GHD situps between each set

WOD

(*note, change to number of rounds) 3 Rounds for time

15 Thrusters (95/65)

25 Pushups

Rx+ 5 rounds of the above

Post SDL 5RM and WOD time

WOD Wednesday 1-26-11

Warm Up

2 Rds:

10 Pass Throughs

10 Pullups

10 Squats

10 Back Extension

then

Coach Led Burgener Warmup

Strength

Hang Squat Snatch: 3-3-2-2-1-1

WOD

300 Double Unders

Starting with, and every minute on the minute thereafter, perform 5 Power Snatches (95/65) (use whatever is left of the minute to do as many double unders as possible until reaching 300 double unders). Scale to keep WOD to 15 minutes

Rx+: AMRAP20: 30 Double unders, 1 Snatch (@90% of Snatch 1RM)

Post Hang Squat Snatch 1RM and WOD time