11/29/11

Monday, November 28

Warmup
3x 45' Skip
45' Broad Jump
180' Shuttle Run
Lift
Deadlift
3x5 @75% of 5RM

Focus
Snatch

WOD
AMRAP 10 min
5 Hang Power Snatch 45#/25#
10 Bar Facing Burpees

11/22/11

Tuesday, November 22

Warmup
2x 10 Cossack Squats
     10 Pushups
     10 Knees to Elbows

Lift
Back Squat
3x5

WOD
5 rounds
10 Shoulder to Overhead
10 Box Jumps

11/21/11

Monday, November 21

Warmup
2x 40' Inchworm
     10 Hollow Rocks
     10 Overhead Squats
     10 Pullups

Lift
Deadlift
3x5

Focus
Handstands

WOD
WOD #1 from the 2011 CrossFit Games Teen Challenge
In teams of 3 with only one person working at a time
AMRAP 12 min
50 Power Cleans
50 Box Jumps
150 Double Unders

11/17/11

Thursday, November 17

Warmup
3x 10 Overhead Squats
10 Hollow Rocks
10 Pushups

Lift
Back Squat
3x5

Focus
Double Unders
Hang Power Snatch

WOD
15-12-9
Hang Power Snatch 45#/20#
Pullups

11/14/11

Monday, November 14

We repeated the baseline WOD we first did on Oct 6. Everyone who did the WOD back in October improved and most had big time improvements. The best was over a 3 minute decrease. Way to go Scott! One thing I really noticed was the strength increase in the pullups. Especially those who are still working on their first strict pullup. Great control on the descent and a lot more oomph on the pull. Keep up the great effort and you will continue to see great improvements.
Warmup
3x 40' Bear Crawl
     40' Crabwalk
     40' Inchworm
     40' Duckwalk

Lift
Deadlift
3x5

WOD
"Baseline"
400m run
  40 Squats
  30 Situps
  20 Pushups
  10 Pullups

11/10/11

Thursday, November 10

Warmup
400m jog
80ft Duckwalk
20 Hollow Rocks
20 Knees to Chest

Lift
Back Squat
3x5

WOD
2 rounds
3 min AMRAP
3 Pullups
6 Pushups
9 Squats
3 min AMRAP
Dumbbell Cleans @ 15#
3 min Box Jumps @24"
3 min Rest

Tuesday, November 8

Warmup
3 x 10 Hollow Rocks
10 Pullups
10 Pushups
10 Overhead Squats

Lift
Press
3x5

Focus
Frog stands and Head stands

11/7/11

Monday, November 7

Warmup
5 minutes of Double unders
then
40' Inchworm
40' Duckwalk
40' Bearcrawl
40' Crabwalk

Lift
Deadlift
3x5

Focus
Snatch

WOD
Tabata Squats
8 rounds

11/3/11

Thursday, November 3

Warmup
3 x Burgener Warmup x 3
      10 Pullups
      10 Pushups

Lift
Back Squat
3 x 5

Focus
Hang Power Clean

WOD
In teams of 3
AMRAP 12 min
200m run
Hang Power Cleans 45/15
Dumbbell Press