5/30/12

Wednesday, May 30

My PE classes are learning swimming and water safety for the new month so they will be doing various pool WODs. The swimming abilities of the students range from non swimmer to adequate so most of the WODs will be highly scalable.

WOD
AMRAP 6 min
25yd pool crossing(swim, dog paddle, run/wade)
10 bobs
25yd pool crossing


5/29/12

Tuesday, May 30

BuffClass afterschool

Warmup
3X 40' Inchworm
      40' DuckWalk
      10 Overhead Squats

WOD
21-15-9
Thrusters @ 45#
Pullups
Burpees

5/28/12

Memorial Day Monday, May 28

No school today and we did our Memorial Day WOD after school on Friday. Take time today to honor those men and women who have sacrificed their lives so that we can live life as we choose.

5/25/12

Friday, May 25

A big thank you to all those who've fallen defending our country and thank you to those who lived to tell about it. We owe you a debt of gratitude. Thank you.

Happy early Memorial Day.

"MURPH"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

http://www.memorialdaymurph.com/

5/22/12

Tuesday, May 22

Warmup
2x 150m run
      10 Overhead Lunges
        5 Pushups

Focus
4x 30 sec Plank hold
Deadlifts

WOD
2 rounds, 1 minute at each exercise
Deadlift
Pushups
Front Squat
Press
Pullups
rest 1 minute between rounds

5/21/12

Monday, May 21

Warmup
3x 40' Inchworm
     40' Duckwalk
     10 Hollow Rocks

Focus
Hang Power Snatch
"Murph"

WOD
AMRAP 10 min
5 Hang Power Snatches
5 Overhead Squats
100m run

5/17/12

Thursday, May 17

Warmup
Double Under practice

WOD
"Conner" from CrossFit Kids
AMRAP 5 min
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Rest 2 min
Repeat 2 more times

5/15/12

Tuesday, May 15

It is official. BuffClass will be moving to a new school for the 2012-2013 school year. I'm not sure yet where that will be. Hopefully it will just move down the street to the new school opening up. I find out more information soon. Have a great workout.


Warmup
3x 10 Pullups
     10 Pushups
     10 Situps
     10 Squats
   
Focus
Medball Cleans

WOD
4 rounds
10 Dumbell Clean and Press
100m run 

5/14/12

Monday, May 14

Warmup
3 x 30 Jumping Jacks
      20 Mt. Climbers
      10 Squats
        5 Pushups

Focus
Pullups
5x3
Thrusters

WOD
In teams of 3
150 Thrusters (PVC)
150 Box Jumps (18")
150 Pushups
One team member exercises while one holds a 25# plate overhead and the third counts and corrects form. The plate can be exchanged at any time but it may not drop below the level of their head and may not contact any other body part. No assistance can be used to maintain the plate overhead.

5/13/12

Friday, May 11

Warmup
3 x 150m jog
       30 Jumping Jacks
        5 Burpees

Focus
Pullups 5x3
Review Overhead Press
New Skill
Front Squat

WOD
4 rounds of Tabata's
Squats
Pushups

5/9/12

Wednesday, May 9

Warmup
3 x 5 Pushups
     10 Situps
     15 Squats

Focus
Pullups
5x2

Overhead Press

WOD
AMRAP 5 min
5 Overhead Presses
10 Squats

This is deliberate movement. All reps are perfect. Take your time and do it right.

5/7/12

Monday, May 7

Warmup
400m run then
2x 40' Spiderman walk
      5 Pullups
     10 Pushups
     15 Squats

Lift
Deadlift
5x5

WOD
Tabata Squats

5/4/12

Friday, May 4

Warmup
10 T-Jumps
10 Over/Unders

Focus
Pullups
5x2

WOD
Sandbag/MedBall Relays

5/2/12

Wednesday, May 2

Warmup
3x 100m run
      25 Jumping Jacks
      10 Squats

Focus
Box Jumps

WOD
In teams four complete
60 Box Jumps
120 Pushups
180 Situps
One person works at a time.