Thursday, September 30, 2010

Mobility:
Groin/Adducters
Bully Stretch

Skill:
Muscle Ups/Ring Dips

WOD:
5 Rounds for time of:
7-Muscle Ups
21-Burpees

Post time to comments.

Wednesday, September 29, 2010

Mobility:
Groin/Calf

Strength:
OFF

WOD:
AMRAP in 20 Minutes of:
10-Push Press 115/85
10-Kettlebell swings 55/35
10-Box Jumps 24"

Post rounds to comments.

Tuesday, September 28, 2010

Mobility:
Shoulder/Quad

Strength:
25-25-25
Sit-Ups
Back Extensions

WOD:
"Death by Pull-ups"

Post rounds to comments.

Monday, September 27, 2010

Mobility:
Shoulders/Hip Flexor

Strength:
Take 10 Minutes and find a new 3 Rep Deadlift Max.

WOD:
10 Rounds for time of:
15-Deadlifts
15-Push-ups

Post weight and time to comments.

Friday, September 24, 2010

Mobility:
Chair stretch/Foam roll

Strength:
Hang power snatch
3-3-3

WOD:
Amrap in 15 minutes of:
4-Broad Jumps
7-Pull-ups
20-Double-unders
1-Tire Flip

Post weight and time to comments.

Thursday, September 23, 2010

Mobility:
Hip Flexor/Glute

Strength:
Back Squats
5-5-5

WOD:
400m Walking Lunges

Post weight and time to comments.

Wednesday, September 22, 2010

Mobility:
Shoulders

Strength:
Press
5-5-5

WOD:
5 Rounds for time of:
10-Plyo Push-Ups
10-Strict Pull-Ups
10-Ring Dips

Post weight and time to comments.

Tuesday, September 21, 2010

Mobility:
Calf Stretch

Strength:
Off

WOD:
10 Rounds for time of:
200m Run
15-Box Jumps
15-Wall Ball

Post time to comments.

Monday, September 20, 2010

Mobility:
Glute/Hamstring

Strength:
GHD Sit-ups
25-25-25

WOD:
5 Rounds for weight and reps of
3-Deadlifts
Max rep Hand stand push-ups

Post weight and reps to comments.

Friday, September 17, 2010

Mobility:
"Bully Stretch"

Strength/Skill
Power Cleans
3-3-3

WOD:
5 Rounds for time of:
12-Deadlifts (155)
9-Hang Power Cleans (155)
6-Box Jumps (31/24)

Post weight and time to comments.

Thursday, September 16, 2010

Mobility:
External Shoulder Rotation

Strength:
Back Squat
5-5-5

WOD:
AMRAP in 15 Minutes of:
3-Push Press
6-Clapping Push-ups
9-Toes to Bar

Post weight and rounds to comments.

Wednesday, September 15, 2010

Mobility:
Low back/Hamstring

Skill:
Open skill day
Practice what you suck at!

WOD
:
400m Max effort sprint
2 minutes rest
x4

Post times to comments.

Tuesday, September 14, 2010

Mobility:
Femur through the butt cheek

Strength:
Deadlift
5-5-5

WOD:
50-Double unders
10-Strict Pull-ups
40-Double unders
10-Strict Pull-ups
30-Double unders
10-Strict Pull-ups
20-Double unders
10-Strict Pull-ups
10-Double unders
10-Strict Pull-ups

Post weight and time to comments.

Monday, September 13, 2010

Mobility:
Samson Stretch

Strength:
Push Press
5-5-5

WOD:
5 Rounds for time of:
Max reps B/W Back Squats
15-Ring Dips

Post time and reps to comments.

Friday, September 10, 2010

Mobility:
"Fran" Specific

WOD:
"FRAN"
21-15-9
Thrusters (95/65)
Pull-ups

or

"Slick Rick"
Run 1 Mile
100 Burpees
Run 1 Mile

Post time to comments.

Thursday, September 9, 2010

Mobility:
Hip Flexor Box Stretch

Strength:
Weighted Step-ups
10-10-10

WOD:
3 Rounds for time of:
200m Run
30 Wallball
200m Run
10 Burpee Box Jumps

Post time to comments.

Wednesday, September 8, 2010

Mobility:
Femur through butt
Calves

Strength:
Sits-ups and Back extensions
25-25-25

WOD:
21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High-Pull (75/55)
Push Jerk (75/55)

Post time to comments.

Tuesday, September 7, 2010

Mobility:
Shoulder Rack

Strength:
Back Squats
5-5-5

WOD:
750m Row
21-Push-Ups
21-Pull-Ups
21-Ring Dips
500m Row
15-Push-Ups
15-Pull-Ups
15-Ring Dips
250m Row
9-Push-Ups
9-Pull-Ups
9-Ring Dips

Post weight and time to comments.

Friday, September 3, 2010

Mobility:
Load and Tension Hamstring/Glute

Skill/Strength:
Sott's Press

WOD:
"Tabata Something Else"

Post score to comments.

Thursday, September 2, 2010

Mobility:
Glute work

Skill:
Broad Jump
5-5-5

WOD:
AMRAP in 20 min
5-Deadlifts (225/155)
10-Double Unders or 50 Singles

Post distance and rounds to comments.

Wednesday, September 1, 2010

Mobility:
"Bully" Shoulder Stretch

Strength:
Power Cleans
3-3-3

WOD:
"The Chief"

3-Power Cleans (135/95)
6-Push-ups
9-Air Squats

Max rounds in 3 minutes
Rest 1 Minute
Repeat cycle 5 times

Post weight and rounds to comments.