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Mobility:

Calf stretch

Strength/Skill

Rope Climb

WOD:

AMRAP in 15 minutes of:

1-Rope Climb

10-Push Ups

20-Box Jumps

30-Double Unders

Post number of rounds to comments.

Mobility:

Shoulder/Hip Flexor

Strength/Skill

Sit Ups/Back Extensions

25-25-25

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull Ups

Post time to comments.

Mobility:

Hamstring/Calf

Strength/Skill

Dead lift Technique

WOD:

"Christine"

3 Rounds for time of:

500 Meter Row

12-Body Weight Dead lifts

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Hip Flexors/Pigeon Stretch

Strength/Skill

Front Squat

5-5-5

WOD:

4 Rounds for time of:

10-Front Squats (135/95)

12-Ring Dips

40-Double Unders

Post weight and time to comments.

Mobility:

Shoulder prep

Strength/Skill

Press Complex

WOD:

3 Rounds for time and reps of:

Max Press

Max Push Press

Max Push Jerk

200 Meter run

use 80% of 1RM press

Post time and reps to comments.

Mobility:

Wall Splits

Strength/Skill:

GHD Sit ups/Back extensions

25-25-25

WOD:

5-10-15-20-25-30-35-40-45-50 Double unders

Perform one round of Cindy after each round of double unders

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

Press 5-5-5 or Snatch technique

WOD:

3 Rounds for time of:

400 Meter run

15-Snatch (75/55)

9-Handstand push ups

Post weight and time to comments.

Mobility:

"Work on your bits..."

Strength/Skill:

Rope climbs

3-3-3

WOD:

"Monkey Business"

21-18-15 rep rounds of:

Kettlebell swings (55/35)

Toes to bar

Calories on rower

Post time to comments.

Mobility:

"Femur through the butt"

Strength/Skill:

Deadlift

5-5-5

WOD:

"Yogi"

10 rounds of:

10-Wallball (20/14)

100' Bear Crawl

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

OFF

WOD:

In 3 minutes complete the following:

400m run

Max reps pull ups/sit ups

rest 3 minutes

x6

Rounds 1, 3, 5 are pull ups

Rounds 2, 4, 6 are Sit ups

Post total reps to comments.

Mobility:

"Beauty Queen"

Strength:

3 Rep bench max

WOD:

Amrap in 15 minutes of:

10 Box Jumps (24"/20")

15-Push ups (with release)

10 Double unders

Post weight and rounds to comments.

Mobility:

Squat Prep

Strength/Skill:

Back Squat

5-5-5

WOD:

21-15-9 Rep rounds of:

Sumo Deadlift High Pulls (95/65)

Overhead Squats (95/65)

Post weight and time to comments.

Mobility:

Bully Stretch

Strength/Skill:

Ring Dips

WOD:

5 rounds for time of:

7-Ring Dips

14-Pull ups

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Skater Stretch

Strength/Skill

GHD Sit ups

WOD:

7 Rounds for time of:

10-calories on rower

10-GHD Sit ups

10-Wall ball (20/14)

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill

OFF

WOD:

"Cindy"

AMRAP in 20 Minutes

5-Pull ups

10-Push ups

15-Air squats

Post number of rounds to comments.

Mobility:

Runners Stretch

Strength/Skill:

Overhead Walking lunges

WOD:

5 Rounds for time of:

50 foot overhead walking lunges (45/35)

21-Burpees

Post time to comments.

We will be closed this Friday, Saturday and Monday. We will be back to a normal schedule on Tuesday. Sweat shirts and tee shirts should be here on the 23rd!!! They are all American made, which was harder to do than you think... The shirts are 25.00 dollars and the sweat shirts are 38.00 dollars.

Mobility:

Bully Stretch/Paleo chair

Strength/Skill

Power clean

3-3-3

WOD:

5 Rounds for time of:

15-Kettlebell swings (55/35)

15-Power cleans (95/65)

15-Box jumps (24"/20")

Post weight and time to comments.

Mobility:

Pigeon stretch

Strength/Skill

Press

5-5-5

Rope climb technique

WOD:

3 rounds for time of:

3-Rope climbs

50-Double Unders

25-Wall ball (20/14)

Post weight and time to comments.

Mobility:

Couch Stretch

Strength/Skill:

Athlete's choice

WOD:

Every minute on the minute perform

7-Deadlifts (135/95)

5-Dumbbell Thrusters (35/25)

3-Box Jumps (24/20)

till you can no longer finish round in that minute.

Post number of rounds to comments.

Mobility:

Shoulders

Strength/Skill:

Wall walk-ups

WOD:

21-15-9

B/W Back Squats

Pull-ups

Wall walkups

Post time to comments.

Mobility:

Glute/Low back

Strength/Skill:

K-bell swings

WOD:

1000 meter row

25-Kettlebell swings

750 meter row

50-Kettlebell swings

500 meter row

75-Kettlebell swings

Post time to comments.

Mobility:

Samson stretch

Strength/Skill:

Weighted Pullups

5-5-5

WOD:

4 Rounds for time of

400 meter run

25-Box Jumps (24/20)

25-Ring Pushups

Post weight and time to comments.

Mobility:

Shoulder band stretch

Strength/Skill:

Toes through rings

WOD:

AMRAP in 20 Minutes

5-Handstand pushups

10-Toes through rings

25-Double unders

Post rounds to comments.

Mobility:

Athlete's choice

Strength/Skill:

Romanian deadlift

5-5-5

WOD:

"Karen"

150-Wallball for time (20/14)

Post weight and time to comments.

Mobility:

"Bully Stretch"

Strength/Skill:

500 meter Sprint

WOD:

21-18-15-12-9-6-3 rep rounds of

Sumo Deadlift High Pulls (75/55)

Push Jerk (75/55)

Post 500 meter time and WOD time to comments.

Mobility:

Front rack position

Strength/Skill:

Make-up

WOD:

AMRAP in 20 minutes:

5-Thrusters (95/65)

5-Burpees

5-Pullups

Post number of rounds to comments.

Mobility:

"Femur thru butt"

Strength:

Deadlifts

5-5-5

WOD:

"Diane"

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand Pushups

Post weight and time to comments.

Mobility:

Samson Stretch/Calf stretch

Strength/Skill:

Rope climb

WOD:

10 Rounds for time:

10-Box Jumps (24"/20")

1-Rope Climb

200 Meter run

Post time to comments.

Mobility:

T-Walks

Strength:

Back Squats

5-5-5

WOD:

Run 400 meters

then

3 Rounds of:

10 Overhead squats (135/95)

50-Double unders

then

Run 400 meters

Post weight and time to comments.

Mobility:

Calves/shoulders

Strength:

OFF

WOD:

"Tabata Stuff"

Press (65/45)

Box Jumps (20")

Sit-ups

Pull-ups

Post total score to comments.

Mobility:

Bully Stretch

Strength/Skill:

Ring Dips

WOD:

"Elizabeth"

21-15-9 rep rounds of

Squat cleans (135/105)

Ring Dips

Post time and weight to comments.

Mobility:

Glutes/Hamstrings

Strength:

Deadlift

5-5-5

WOD:

3 Rounds for time of:

10-Deadlifts (275/205)

50-Double unders

Post weight and time to comments.

Mobility:

Hips/Shoulders

Strength/Skill

Turkish get ups

WOD:

AMRAP in 20 Minutes of:

12-Kettlebell swings (55/35)

6-Turkish get ups (55/35)

12-Push ups

Post number of rounds to comments.

Mobility:

Work on a better thruster position

Strength:

Press

5-5-5

WOD:

"Jackie"

1000 Meter row

50-Thrusters (45/35)

30-Pull-ups

Post weight and time to comments.

Mobility:

Athletes choice

Strength:

OFF

WOD:

Make-up Wod

Post workout and time to comments.

Mobility:

Angel Stretch

Strength:

Sandbag shoulder

WOD:

10-1

Sandbag shoulder (55/35)

Burpees

Post time to comments.

Mobility:

Samson Stretch/Angel Stretch

Strength/Skill

Handstand push-ups

WOD:

"Blake"

Four rounds for time of:

100 foot of walking lunges with a 45/25LB plate held overhead

30 Box Jumps (24"/20")

20 Wall Ball (20/14)

10-Handstand pushups

Post time to comments.

Mobility:

Calve stretch

Strength/Skill

Double-unders/Kettebell swings

WOD:

5 Rounds for time of:

20-Double-unders

25-Abmat sit-ups

30-Kettlebell swings (44/25)

Post time to comments.

Mobility:

Bully Stretch

Strength:

Power clean

3-3-3

WOD:

AMRAP in 15 Minutes of:

250 Meter Row

25-Pushups

Post weight and rounds to comments.

Mobility:

Squat position

Strength/Skill:

Thrusters

WOD:

"Air Force"

20-Thrusters

20-Sumo Deadlift High Pulls

20-Push Jerks

20-Overhead Squats

20-Front Squats

Start with 4 Burpees then every minute on the minute do 4 Burpees till completed.

Post time to comments.

Mobility:

Femur thru butt/Pigeon stretch

Strength/Skill

GHD Situps

WOD:

3 rounds for time of:

10-B/W Deadlifts

400 Meter run

25-GHD Situps

Post time to comments.

Mobility:

Improving the front rack

Strength:

Front squat

5-5-5

WOD:

4 rounds for time of:

500 meter row

25-Push ups

10-Hang power snatch (95/65)

Post weight and time to comments.

Mobility:

Hips

Skill:

Kettlebell swing

WOD:

"Jack"

AMRAP in 20 Minutes of:

10-Push press (115/85)

10-Kettlebell Swings (55/35)

10-Box jumps (24"/20")

Post number of rounds to comments.

Mobility:

Work on a better overhead posistion

Strength:

Split Jerk

Technique/5-5-5

WOD:

21-15-9 reps of:

Wallball (20/14)

Burpees

Toes to bar

Post weight and time to comments.

Mobility:

Prep for "CFT"

Strength/Skill

OFF

WOD:

"CFT"

Find your one rep max of:

Squat

Press

Deadlift

Post highest weight of each lift and total.

Mobility:

Calf Stretch

Skill:

Box Jumps

WOD:

One round for time of:

250 Meter row

200 Meter run

50 Box jumps

rest 2 minutes

x4

Post round times to comments.

Mobility:

Hip flexor/Groin

Skill/Strength:

Off

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

Post time to comments.

Mobility:

Box Stretch

Skill:

Kettlebell swing

WOD:

21-15-9 rep rounds of:

Row for Calories

Kettlebell Swings (55/35)

Burpees

Post time to Comments.

Mobility:

Samson Stretch

Skill/Strength:

Paleo Challenge Talk

WOD:

"Cindy"

AMRAP in 20 Minutes of:

5-Pull ups

10-Push ups

15-Squats

Post number of rounds to comments.

Remember this is part one of our performance test for the Paleo Challenge, so keep track of your number of rounds for comparison.