12/31/2013

WARM UP

Coach's choice

BUY IN

Coach's choice

WOD

"Peace out 2013"

20:13 AMRAP

20 Burpees
13 Pull Ups
20 DU
13 Box Jump 30/24
20 Walking Lunge Steps each leg
13 Sit Ups
20 Broad Jumps
13 SDHP 75/45
20 KB swing 55/35
13 Ball Slams 20/14

CASH OUT

Rest up for the night time festivities

MOBILITY

Hydrate

12/30/2013

WARM UP

Stick pass through
Push up
Wall Squat
Walking Lunge
Sit up
Back Ext

SKILL

HSPU

BUY IN

5 x 3 Heavy Power Clean

WOD

Five rounds for time of:
21 Power clean 95/65
12 Handstand push-ups

CASH OUT

Max hold wall sit

MOBILITY

H/S , Shoulders

12/27/2013

WARM UP

Stick pass through
Push Up
Pull Up
Wall Squat
1 Leg hip hinge
Back ext
Leg Swings

SKILL

Partner sit up and wall ball pass practice

BUY IN

800m Run

WOD

For Time:

With a partner complete:

60 MB Sit Ups 14/10 *
90 Wall Ball Passes 14 **
120 OH Walking Lunge Steps 45/35 ***
150 HR Push Ups ***
180 Seconds of plank ***

*every time the ball transfers hands is 1 rep
**each reps must be alternated by partners, and reach the 10' height markers. catching the ball from your partners throw is more efficient!
***only one partner works at a time, reps can be broken up in anyway

MOBILITY

Shoulders and Hips

12/26/2013

WARM UP

Stick pass through
Push ups
Sit Up
Walking lunge
Back Ext
Wall squats

SKILL

Rowing

BUY IN

Choose your WOD

WOD

Row a 5K

or

Pick a "Girl" workout as a class

MOBILITY

Hips, Shoulders, Back

12/24/2013

WARM UP

Stick pass through
Push up
Sit up
Walking Lunge
Back Ext

SKILL

TGU

BUY IN

With a partner accumulate 2000 (M) / 1000 (W) # moved with OH Squats

WOD

"The night before Christmas"

4 Rounds for time:

5 Push Press 115/75
10 TGU (5 each arm) 45/25
15 Air Squats
20 Lateral burpees over the bar

MOBILITY

Shoulders

12/23/2013

WARM UP

Stick pass through
Back Ext
Walking Lunge
Leg Swings

SKILL

Understanding the WOD
Clean Prep

WOD

"12 Days of Christmas"

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

MOBILITY

Hips and Shoulders with band and foam roller

A few of our favorite recipes, try them

For breakfast, lunch, or dinner~

Bacon, Brussels & Sweet Potato Hash

4-6 slices bacon  (who am I kidding, always use more)

1 small red onion, diced

2  medium sweet potato, peeled and cut into 1/2-inch cubes

3 cups shredded brussels sprouts

4-6 large eggs

salt + pepper to taste

Fry bacon in skillet until crispy.  Remove and drain on paper towel.  Add chopped sweet potato and onion to bacon grease and cook until softened, 8-10 minutes.  you may need to add a little coconut oil if they start sticking.  Add brussels sprouts and stir to combine everything, cooking another 4-5 minutes until wilted, but still crunchy.  Set aside to cool a bit.

Fry up eggs in another frying pan, and place atop hash.  Serves 4 (2 for dinner, plus leftovers!)

Taco Bowls (or Salad)

1 head cauliflower, cut into florets OR 1 head of lettuce, chopped

1 tsp garlic powder

1/4 tsp cayenne pepper

juice of 1 lime

handful of cilantro, chopped

coconut oil

1 tbsp chili powder

1 tsp smoked paprika

1 tsp cumin

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp chipolte seasoning or cayenne pepper

1 medium onion, diced

1/4 cup water or broth

Topping:

salsa

guacamole 

cilantro

Run florets through food processor to rice the cauliflower.  You can use a grater to grate the cauliflower if you don't have a food processor, it'll just take longer.

Saute cauliflower in coconut oil in saucepan over medium heat until soft, about 10 minutes.  Stir occasionally to keep it from sticking to pan.  Once cooked, add garlic powder, cayenne, cilantro, lime juice, and a bit of salt and pepper.

While rice is cooking, place skillet over med-high heat and brown ground beef.  Once almost done, add chopped onion, seasonings, and water or broth.  Cook down until liquid is almost completely gone.

To serve:  Layer cauliflower (or chopped lettuce) in bowl, top with taco meat, salsa, guacamole, and chopped cilantro.  Eat!  

12/20/2013

WARM UP

Stick rotations
Push Up
Ring row or inverted row on squat rack
Walking Lunge
Sit Up
Back ext
Leg swings
Hurdler walk

SKILL

Kipping the Pull-up

WOD

Six rounds for time:
400-meter Run/Row
25x Pull-up

Scale with bands for pull up

MOBILITY

Hip

12/19/2013

WARM UP

Stick rotations
Push up
OH wall squats
Hurdler Walk
Leg Swings
Good Mornings

SKILL

Snatch (snatch balance and set up demo)

BUY IN

Snatch, heavy single (max 10 minutes)

WOD

As many rounds as possible in 20 minutes:
10x Squat Snatch @ 95/65-lbs.
10x Ring Dip
10x Knees-to-elbows

*Scale ring dips with:
A) dip between 2 boxes or
B) if space doesn't allow that, just bench dips on one box

MOBILITY

Shoulders

12/18/2013

WARM UP

Stick rotations
Push Up
Walking Lunge
Sit Up
Single leg hip hinge
Wall squats

SKILL

Handstand/Wall Walk

WOD

21x Deadlift @ 225/155-lbs.
21-meter Handstand Walk/ 18 Wall Walks
15x Deadlift @ 225/155-lbs.
15-meter Handstand Walk/ 12 Wall Walks
9x Deadlift @ 225/155-lbs.
9-meter Handstand Walk/ 6 Wall Walks

CASH OUT

Tabata Air Squats

MOBILITY

Shoulders and L/S

12/17/2013

WARM UP

Stick rotations
Push Up
Sit Up
Back extension
Walking Lunge

SKILL

Chest to bar Pull-up/Muscle-up

WOD

Five rounds for time:

200-meter Run/100 SU/25 DU
7x Muscle-up/10x Chest to bar Pull-Up
200-meter Run/100 SU/25 DU
7x Handstand Pushup
200-meter Run/100 SU/25 DU
30-second L-sit Hold from bar or rings
200-meter Run/100 SU/25 DU
20x Alternating Single-leg Squat

MOBILITY

Shoulders

12/16/2013

WARM UP

Stick pass through
Push up
Mountain Climber
Good Morning
Front Rack wall squats

Bergener Warm Up

SKILL

Clean and Jerk

BUY IN

Clean and Jerk, heavy single (10 min time cap)

WOD

For time:
30x Squat Clean and Jerk @ 155/105-lbs.

MOBILITY

Hips and Lats

12/13/2013

WARM UP

Stick rotations
Push up
High knee to RDL
Wall Squats

SKILL

Push Press

BUY IN

Strict Press Strength 7 x 5

WOD

For time:
300-meter Row
20x Push Press @ 135/95-lbs.
300-meter Row
15x Push Press @ 135/95-lbs.
300-meter Row
10x Push Press @ 135/95-lbs.
300-meter Row
5x Push Press @ 135/95-lbs.

*Time Cap depending on how many people in class
If less then 3 25 minute time cap, if 4-6 people there will be 20 minute time cap, if 7-9 people there will be 15 minute time cap

CASH OUT

5x Rope Climb or 3 x 12 strict pull-ups (band allowed)

MOBILITY

Shoulders

12/12/2013

WARM UP

Coach’s Choice

SKILL

Toes-to-bar

WOD

For time:
20-calorie Row
30x Burpee
40x Kettlebell Ground-to-overhead with 45/30-lbs
50x Toes-to-bar
100-foot Overhead Walking Lunge @ 45-lbs.
150-foot Sprint

SCALED WOD FOR OPEN GYM

For time:
20x KB SDHP @ 25#
30x Burpee
40x Ground-to-overhead with @ 15-lbs./PVC
50x Knees to Elbow/Tuck Jumps
100-foot Overhead Walking Lunge @ 15-lbs./PVC (down and back across room 2x)
150-foot Sprint (down and back across room 3x)

MOBILITY

Foam roll

12/11/2013

WARM UP

One leg hip hinge - high knee to rdl
Wall squat with 10 second hold at bottom
Good morning
Side lunge
Leg swings
Hurdle steps

SKILL

Deadlift - Lift from floor prep

BUY IN

10x Burpee Broad Jumps
Trap Bar farmers carry floor length 2x

WOD

Deadlift
3-3-3-3-3

CASH OUT

Five rounds-
Rest amply between rounds:
Max Handstand Pushup/Handstand holds

MOBILITY

Hamstrings and Lumbar Spine

12/10/2013

WARM UP

Stick pass through
Stick shoulder press
Walking lunge
Good mornings

SKILL

Pull-up and Air Squat

BUY IN

Bear crawl - floor length 6x

WOD

Five rounds for time:
200-meter Run or 25 DU or 50 SU
20x Pull-up
200-meter Run or 25 DU or 50 SU
20x Pushup
200-meter Run or 25 DU or 50 SU
20x Sit-up
200-meter Run or 25 DU or 50 SU
20x Squat

MOBILITY

Hip and Shoulders

12/9/2013

WARM UP

Stick pass through
OH Wall squat
Push up
Walking lunge
Leg swings

SKILL

Burgener

BUY IN

10 Strict Pull Ups

WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CASH OUT

50 DU

MOBILITY

Shoulders and Hips

12/6/2013

WARM UP

Stick Pass through
Walking Lunge with rotation
Side Lunge
Walking RDL
OH Wall Squat
Push Ups

SKILL

Squat Clean

WOD

In teams of two:
With a continuously running clock:

Establish a two-rep max* touch-and-go Squat Clean in eight minutes.
–rest one minute–
With a continuously running clock, complete as many Muscle-ups or Pull-ups as possible in six minutes.
–rest one minute–
With a continuously running clock, row as many calories as possible in four minutes.

*Each athlete must successfully complete a double.
Athletes must rotate every minute.

MOBILITY

Peanut tspine smash
Shoulders

12/5/2013

Warm Up

Coach’s Choice

SKILL

Power Clean

WOD

In teams of two, for time:
50x Swing @ 55/35-lbs.
40x Box Jump, 24/20″
30x Thruster @115/75-lbs.
20x Power Clean @ 155/105-lbs.
10x Handstand Pushup

Both athletes must complete the entire workout separately, and in order. The first athlete starts the workout, and the second athlete follows—they cannot advance to the next evolution until the partner completes his work. Two barbells are permitted per team—45-pound bars only.

MOBILITY

Foam roll
Hamstring smash on barbell

12/4/2013

Warm Up

Coach’s Choice

SKILL

Burpee or Broad Jump (depending on what WOD athlete is completing)

WOD

In teams of two, as many rounds as possible in 30 minutes:
100x Burpee Buy-In*

400-meter Run
10x Burpees
*Only one athlete may work at a time.

Athletes must rotate every round.

OPEN GYM WOD

Jumping Cindy

20min AMRAP
5 Standing Broad jumps (length of mat)
10 Push Ups (sub hands on box or barbell on squat rack if full push ups cannot be completed)
15 Air Squats (butt to ball)

CASH OUT

Shuttle Run Races - Max 3 at a time (best of 3 for each heat, winner advances. complete as many rounds as needed until winner is found)

MOBILITY

Knee against wall quad/hip stretch
Foam roll T-spine

12/3/2013

WARMUP

Stick pass through
Inch worm with push up
Inverted/Ring rows
Walking lunge with knee hug
Walking hurdle steps

SKILL

Back Squat

BUY IN

Back Squat 8 x 2 (80-90% 1RM)

WOD

3 Rounds for time:
12 Box Jump 30"/24"
10 Sit Ups
8 Thruster 95/65

MOBILITY

Quad roll and smash

12/2/2013

WARMUP

Stick pass through
Push Ups
Mountain climbers
Scorpions
Wall Squats
Leg Swings

SKILL

Double Unders

WOD

In teams of 2 (only 1 athlete may work at a time):

100 Pull-ups*
150 Wall Balls 20/14#**
200 DU***

*Each athlete must do at least 25 pull-ups
**must switch every 10 reps, if ball is rested on a wall or hits the ground then 10 penalty burpees must be done immediately before continuing
***can be broken up in any way

If no partner then complete half of the reps of everything, wall balls may be rested on ground between reps however if a throw or catch is missed then 5 penalty burpees must be completed

CASH OUT

3 x 10 Circuit
MB Sit Ups
Wall Walks

MOBILITY

Shoulders