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!