7/27/12

Friday, July 27

Warmup
Easy 1 mile run

Lift
Deadlift
5x5

WOD
3 rounds
15 Hang Cleans
15 Box Jumps

7/19/12

Friday, July 20

If you did Thursday's workout you might be a bit sore today so today is a skill work day.

Spend 15 min working on Cartwheels and Forward Rolls/Shoulder Rolls
Spend 5 min working on Handstands.

You might want to find a forgiving surface like grass to do today's workout.

7/18/12

Thursday, July 18

I have been missing some pots lately due to a hectic travel schedule.
Hopefully everyone had a chance to catch some of the incredible performances of the 2012 CrossFit Games. This WOD is Games inspired.
WOD
In two minutes find a 3 rep max Deadlift then
300m shuttle run; 50m out, 50m back,100m out and 100m back
Rest 3 minutes
Repeat shuttle run
Rest 3 minutes
Repeat shuttle run.

7/12/12

Friday, July 13

The CrossFit Games are going on at the Home Depot Center this weekend July 13-15. If you can't go in person check it out on espn3 and at games.crossfit.com. I'll be there all weekend helping out with the Teen Challenge.

Warmup
Accumulate 5 min holding the plank position.

Focus
Practice cartwheels for 10 min

Lift/WOD
Deadlift
5x 5
1x 15

7/8/12

Monday, July 9

Warmup
 5 Cartwheels each direction

Focus
3x Burgener Warmup
then
Work up to a 1rep max Snatch

WOD
AMRAP 7 min
3 Cleans
6 Jerks
9 Overhead Squats

7/5/12

Friday, July 6

Hopefully you have recovered from the 4th of July WOD. Today we get back to the basics.

Warmup
Burgener warmup
3x 5 Down and Ups
     5 Elbows high and outside
     5 Muscle Snatch
     5 Snatch Lands
     5 Snatch Drops

Focus
Practice your Snatch for 10 minutes
- work on Power Snatches from the hang, above the knee, below the knee and mid-shin.

Practice Cartwheels for five minute

WOD
5 rounds
5 Snatches (choose a weight you can manage for 5 reps unbroken in the first round)
100m shuttle run (25m out 25m back X2)

7/3/12

Wednesday, July 4

Have some fun today with  a festive WOD.
In teams of 2 do:

4 Rounds
1776m Run
59 Box Jumps
59 Burpees
59 Situps

Notice that 59 x 4= 236 or the age in years of the United States.

Both teammates do each run but only one person works at a time. you may not move on to the next exercise until all 59 repetitions are complete.

7/1/12

Monday, July 2

WOD
"Cindy"
AMRAP 20 min
5 Pullups
10 Pushups
15 Squats