WOD'S

Wednesday, April 18th

April 17, 2012
Strength:  Clean Progression  WOD: 5 Rope Climbs  2 Reps of Bear Complex  4 Rope Climbs  4 Reps of Bear Complex  3 Rope Climbs  6 Reps of Bear Complex  2 Rope Climbs  8 Reps of Bear Complex  1 Rope Climbs  10 Reps of Bear Complex  *1 Rep of the Bear Complex=1 Squat Clean to Thruster, lower the bar onto your back, perform a Back Squat and then Thruster and/or Push Press the weight back overhead.  Weight Options:  13

Tuesday, April 17th

April 16, 2012
Conditioning:  Run 400m  rest 90 seconds x3  WOD: 10,9,8,7,6....1 reps of Power Snatch 115/75lbs  10 Wallballs between each set  Scale weight as needed Games Prep:  Handstand Walk Practice then,  HS walk 20ft 50 Double Unders x3 

Monday, April 16th


Strength:  20 Rep Back Squat (add 5lbs to last week)  WOD: 5 Push Press 95/65lbs  7 Toes Through Rings  9 Box Jump Overs 24/20'  AMRAP 4 Minutes  Rest 2 Minutes  3 Rounds  Games Prep:  115/75lbs  After workout, 40 KBS 24/16kg  rest 2 mins  30 KBS 32/24kg  rest 3 mins  30 KBS 24/16kg  All Unbroken sets. 

Friday, April 13th

April 12, 2012
Strength: Clean Progression  WOD: 6 Front Squats 165/110lbs  9 Jumping Lunges Per Leg  6 Burpees  9 Back Extensions  6 Rounds  Games Prep:  Muscle Up work after workout Max reps Rest 4 Miniutes  3x 

Thursday, April 12th

April 11, 2012
Strength: Work up to a set of 15 Overhead Squats  WOD: 1 Minute of Power Snatches 95/65lbs  1 Minute of Box Jumps 24/20' 1 Minute of Kettlebell Swings 24/16kg  1 Minute of Double Unders  1 Minute Rest  3 Rounds  Games Prep:  115/75lbs  32/24' Box  32/24kg 

Wednesday, April 11th

April 10, 2012
Strength: Snatch Progression (Go for a one rep max also)  WOD: 10 Kettlebell Snatch Right Arm 24/16kg  200ft Shuttle Run  10 Kettlebell Snatch Left Arm 24/16kg  200ft Shuttle Run AMRAP 12 Minutes   

Tuesday, April 10th

April 9, 2012
Conditioning: 100m Sprint  rest 1 min  5 Rounds  WOD: 15 Deadlifts 135/95lbs  15 Pushups  10 Rounds  Games Prep: Handstand Pushup Practice after the workout 2 sets of max reps, first is regular depth, second is either deficit or on rings 

Monday, April 9th


Strength: 20 Rep Backsquat (add 5lbs to last week) WOD: Row 200m 5 Wallballs Row 200m 10 Wallballs Row 200m 15 Wallballs ...... AMRAP 15 Mins (each round you do 5 more wall balls)  

Saturday, April 7

April 6, 2012
Skill:  Muscle Up  WOD: 2 Muscle ups (scale is 1 toes through rings, 1 hips to rings, 1 ring pullup)  4 Clean and Jerk 135/95lbs  6 Burpees  8 Air Squats  AMRAP 30 minutes  :) Happy Saturday 

Friday, April 6

April 5, 2012
Strength:  Snatch Progression  WOD: 1 Rope Climb  5 Snatch 115/75lbs  25 Double Unders  5 Rounds  *Snatches are full squat Games Prep:  135/95lbs 

Thursday, April 5

April 4, 2012
Strength: 20 Rep Backsquat (add 5lbs to last week)  WOD: "Lynne"  5 Rounds for Max reps of: Bodyweight Bench Press (3/4 bdyweight for women)  Pullups  *There is no time component to this workout, but try not to rest any longer than 3 minutes between sets.  Mobility:  Shoulders, use bands 

Wednesday, April 4

April 3, 2012
Strength:  Clean Progression WOD:  15 Hanging Power Cleans 135/95lbs 15 Barhop Burpees 3 Rounds *Scale weight accordingly  

Tuesday, April 3

April 2, 2012
Conditioning:  800m Run x3  WOD: 12-10-8-6-4-2 Push Press 115/75lbs  2-4-6-8-10-12 Pistols  *Scale weight accordingly Games Prep:  Push Jerk 155/105 Pistols x2 Work on weight pistols after WOD (i.e. kettle bell, overhead barbell)

Monday, April 2


Strength:  Deadlift 7 sets of 2  WOD: 5 Deadlifts 275/185lbs 10 Ring Dips  15 Wallballs  AMRAP 20 Minutes  *Scale weight accordingly  Games Prep:  Rings at muscle up height

Saturday, March 31

March 30, 2012
Strength:  Thruster- Work up to a 3 rep max  WOD: 21-15-9-15-21 reps of:  Row for calories  Thrusters 95/65lbs  Toes to Bar 

Friday, March 30

March 29, 2012
Strength:  Snatch Progression  WOD: 7 Power Snatch 115/75lbs  11 Pushups  5 Rounds  *Scale weight accordingly  Games Prep:  135/95lbs  Hand Re-lease Pushups 

Thursday, March 29

March 28, 2012
Skill:  Handstand Pushups/Holds/Walking  WOD: 5 Pullups  10 Jumping Lunges (5 per leg)  20 Double Unders  AMRAP 4 Minutes  Rest 2 Minutes  3 Rounds  Conditioning:  Row 250m  rest 1 Minute  5 Rounds 

Wednesday, March 28

March 27, 2012
Strength:  Clean Progression  WOD:  3 Rope Climbs  100m Run to Prowler 100m Prowler Push (50m Turnaround)  Run 100m back inside  2 Rope Climbs  100m Run to Prowler  100m Prowler Push  100m Run back inside  1 Rope Climb  100m Run to Prowler  100m Prowler Push  100m Run back inside to finish  *Prowler Push is on the high handles both ways :) 

Tuesday, March 27

March 26, 2012
Skill:  Pistols  WOD: "Klepto"  27 Box Jumps 24/20'  20 Burpees  11 Squat Cleans 145/100lbs  4 Rounds  *Scale weight accordingly 

Monday, March 26


Strength: 20 Rep Back Squat WOD: 10.9.8.7.6.5.4.3.2.1 reps of:  Overhead Squat 95/65lbs  KB Swing 24/16kg    Games Prep:  115/80lbs 32/24kg  

Sunday, March 25

March 25, 2012
Skill: Pose Running Drills WoD: 3 Rounds for time 800m Run 40 Double Unders 20 KB Swing (24/16)

Friday, March 23

March 23, 2012
Skill:  Handstand Pushup WOD: 5 GHD Situps 7 Burpee Box Jumps 24/20' 9 Goblet Squats 24/16kg AMRAP 3 Minutes Rest 1:30 4 Rounds  

Thursday, March 22

March 22, 2012
Strength:  Thruster Work  WOD: 3 Thrusters 100/65lbs  3 Chest to bar Pullups  6 Thrusters  6 Chest to bar Pullups  9 Thrusters  9 Chest to bar Pullups  12 Thrusters  12 Chest to bar Pullups  15 Thrusters  15 Chest to bar Pullups  18 Thrusters  18 Chest to bar Pullups  21 Thrusters 21 Chest to bar Pullups  and so on... AMRAP 7 Minutes

Wednesday, March 21

March 20, 2012
Skill:  Turkish Get-up WOD:  7 Deadlifts 185/115lbs 7 Pullups 150ft Farmers Carry w/Kettlebells 24/16kg AMRAP 20 Minutes Scale Deadlift weight accordingly Games Prep:  Chest to bar pullups 32/24kg Kettlebells  

Tuesday, March 19

March 19, 2012
Skill:  Double Under work, attempt max consecutive sets  WOD:  Prowler Push 100ft  15 Ring Dips  15 Balls Slams 30/20lbs  Prowler Push 100 ft  12 Ring Dips  12 Ball Slams  Prowler Push 100 ft 9 Ring Dips  9 Ball Slams  Prowler Push 100 ft  6 Ring Dips  6 Ball Slams  Prowler Push 100 ft  3 Ring Dips  3 Ball Slams  Prowler Push 100 ft 

Monday, March 19

March 18, 2012
Strength:  Clean Progression WOD:  "Grace" For Time: 30 Clean and Jerks 135/95lbs Scale Options: 125/85lbs 115/80lbs 105/75lbs 95/65lbs Games Prep: 185/135lbs Conditioning:  For time: 500m Row 400m Run  

Saturday, March 17

March 17, 2012
Strength: 20 Rep unbroken Back Squats (add albs to last week) WOD: 12 Thrusters 95/65lbs 12 Pullups 200m Run 9 Thrusters 9 Pullups 200m Run 6 Thrusters 6 Pullups 200m Run 9 Thrusters 9 Pullups 200m Run 12 Thrusters 12 Pullups  

Friday, March 16

March 16, 2012
Strength: Snatch Progression  WOD: 1 Rope Climb  7 Overhead Squats 115/75lbs  14 Kettlebell Swings 24/16kg  5 Rounds  Scale Weight accordingly 

Thursday, March 15th

March 15, 2012
Skill: Muscle Up progressions WoD: CrossFit Open WoD 12.4 12 Minute AMPRAP 150 Wall Balls 90 Double Unders 30 Muscle Ups Complete as many reps as possible in 12 minutes, must complete one movement before moving on to the next...

Wednesday, March 14

March 13, 2012
Strength:  Deadlift 3 sets of 5 reps (80% or higher) WOD: 3 Wall Walks 6 Deadlifts 225/155lbs 18 Double Unders 10 Minute AMRAP  

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