11/28/2013

WARM UP

Choice

WOD

“Murph”
For time:
1-mile Run
100x Pull-up
200x Pushup
300x Squat
1-mile Run

Start and finish with a one-mile run. If you have a 20-pound vest or body armor, wear it.

MOBILITY

Recover and Eat Turkey!

11/27/2013

WARM UP

Shoulder pass through
Sit up
Back ext
Walking lunge

BUY IN

Partner races:
Wheel barrel down and back , each person takes a turn
Bear crawl tandem, each person goes down and back once
Firemans carry down and back, each partner is carried

SKILL

Sumo Deadlift High Pull

WOD

For time:
21-15-9
Sumo Deadlift High Pull @ 95/65-lbs.
Burpee

CASH OUT

3x rope climb or 15 strict pull ups

MOBILITY

Foam roll

11/26/2013

WARM UP

Stick rotations
Wall squat
Push Up
Sit Up
DU

SKILL

Thruster
Kipping

BUY IN

Thruster 6 x 2

WOD

Seven rounds for time:
12x Thruster @ 75/55-lbs.
9x Toes-to-bar
200-meter Medicine Ball Run @ 20-lbs.

MOBILITY

AROM Prone back ext
Scorpions
Foam roll

11/25/2013

WARM UP
Stick pass through
Push ups
Walking lunge
Side lunge
Mountain climber

SKILL
Virtual Shovel

WOD
Three rounds for time:
20x Virtual Shovel, 24-inch barrier @ 90/70-lbs. ( https://www.youtube.com/watch?v=gXNQS9JVI20&feature=youtube_gdata_player )
500-meter Row

CASH OUT
Burpee Broad Jump - Floor length 10x

MOBILITY
Hip

11/22/2013

WARM UP
3 x 10
Push Up
Sit Up
Walking Lunge
Pull Up
Squat
Good Morning

SKILL

Rowing

WOD

Three rounds for time:
500-meter Row
21x Burpee
400-meter Run

After Bash

Muscle-up/Kipping Practice

11/21/2013

WARM UP

Shoulder pass through

OH wall squat

Push up

Walking lunge

Burgener

SKILL

Snatch balance and Overhead Squat 

WOD

Complete 21 minutes, every minute, on-the-minute—where:

the first seven minutes are 2x Hang Power Snatch

the second seven minutes are 2x Power Snatch 

the last seven minutes are 1x Squat Snatch + 2x Overhead Squat. 

*WOD scored by load used*

MOBILITY 

TSpine peanut smash

11/20/2013

WARM UP
Stick rotations
Back ext
Walking lunges
Single leg rdl

SKILL
Pushup

WOD
In teams of two:
Complete 64 intervals of 20 seconds of work followed by 10 seconds of rest where
the first 16 intervals are Pull-ups
the second 16 intervals are Push-ups
the third 16 intervals are Sit-ups
the last 16 intervals are Squats.

There is no rest between exercises.
Only one athlete may work at a time—alternating rounds.
This workout is scored by the total repetitions completed from all 64 intervals.

CASH OUT
ROW 500M each

MOBILITY
Hips
Lumbar Spine

11/19/2013

WARM UP
Stick pass through
Push up
Walking lunge
Sit up

Burgener as a group

SKILL
C&J
Muscle-up

BUY IN
Power Clean and Jerk 5 X 2

WOD
Five rounds for time:
10x Power Clean and Jerk @ 155/105-lbs.
3x Muscle-up

MOBILITY
Hamstring
Shoulders

11/18/2013

WARM UP
Coach’s Choice - Max 10 minutes, this is a long one.

SKILL
Heavy Deadlift Prep

WOD
“Nutts”
For time:
10x Handstand Pushup
15x Deadlift @ 250/165-lbs.
25x Box Jump, 30″
50x Pull-up
100x Wall Ball @ 20/14-lbs.
200x Double Under
400-meter Run with 45/25-lb. plate

*45 min time cap
*Scale appropriately to finish under time cap*

MOBILITY
Hips

11/15/2013

Warm Up
Coach’s Choice

SKILL
Rowing

WOD
In teams of two, for time:
1000-meter Row
100x Wall Ball @ 20/14-lbs.
800-meter Row
80x Wall Ball
600-meter Row
60x Wall Ball
400-meter Row
40x Wall Ball
200-meter Row
20x Wall Ball

Only one athlete may work at a time—work must be divided evenly*

MOBILITY
Peanut t-spine smash

11/14/2013

WARM UP
Stick rotations
Static lunges
Push up
Sit up

Burgener as a group

BUY IN
Power Snatch, heavy single

SKILL
Power Snatch

WOD
Complete 20 minutes
Every minute, on-the-minute

Odd intervals are 1x Power Snatch
Even intervals are 20x Swing @ 70/55-lbs

This workout is scored by the load used*

CASH OUT
Gymnastics Holds - 5 x max hold against wall

MOBILITY
Hips

11/13/2013

WARM UP
Stick rotations
Dowel single leg lunge
Push up

Partner rage ball toss across room (stand 5ft apart)

SKILL
Single-leg Squat
HSPU

WOD
“Mary“
As many rounds as possible in 20 minutes:
5x Handstand Pushup
10x Single-leg Squat
15x Pull-up

MOBILITY
Hip and Shoulder

11/12/2013

WARM UP
Stick pass through
Wall squat
Good Morning
Push up
Pull up

Burgener as a group

SKILL
Hang Power Clean

WOD
Three rounds for time:
15x Hang Power Clean @ 135/95-lbs.
15x Burpee

CASH OUT
Deadlift 5x5 (70-80% 1RM)

MOBILITY
Foam roll and band on HS

11/11/2013

WARM UP
Stick pass through
Push up
OH Wall squat
Walking Lunge
Walking rdl

SKILL
Thruster

BUY IN
Thruster Heavy Single (5x1)

WOD
Three rounds for time:
10x Thruster @ 95/65-lbs.
10x Pull-up
400-meter Run

CASH OUT
Agility Drills - Coaches Choice!

MOBILITY
LX balls and foam rollers

11/8/2013

Warm Up
COACHES CHOICE!

SKILL
Squat Snatch

WOD
Five rounds for time:
12x Push Press @ 115/75-lbs.
40-meter Shuttle Sprint (4x 10 meters)
8x Squat Snatch @ 115/75-lbs.

MOBILITY
Shoulder Mobility

11/7/2013

WARM UP
Shoulder pass through
Push up
Wall squat
Good morning
Sit up
Back extension

SKILL
Hang Power Clean

WOD
“DT”
Five rounds for time:
12x Deadlift @ 155/105-lbs.
9x Hang Power Clean @ 155/105-lbs.
6x Push Jerk @ 155/105-lbs.

CASH OUT/MOBILITY
Shoulders

11/6/2013

WARM UP
Stick pass through
Mountain climber
Wall squat
Walking lunge
Good mornings
Back extension

SKILL
Burpee Pull-up

WOD
In teams of three, for time:
150x Back Squat* @ 185/125-lbs.
120x Burpee Pull-up***
50x Box Step-over** with 55/35-lb. KB
400-meter Run** with 55/35-lb. KB

*Athletes must rotate every ten repetitions
**Repetitions must be completed in unison.
***Use shortest hanging bars for shorter athletes. Separate burpee and pull up if athlete cannot reach bar
****If not 3 athletes for a team, subtract 1/3 or 2/3 reps according from back squat and burpee pull-up. Step-over and run not adjusted.

AFTER BASH/MOBILITY
Roll out

11/5/2013

WARM UP
Stick pass through
Push up
OH squat against wall
Burgener

SKILL
Snatch -find a workable weight for WOD

WOD
“Isabel”
For time:
30x Snatch @ 135/95-lbs.

CASH OUT
Climb the rope

MOBILITY
Shoulders and Hips

11/4/2013 - GRAND OPENING!

Come in today for a free to the public WOD!!

We will be starting them on the hour from 6am - 8pm.

All you need to bring is water and a good attitude!!

We hope to see everyone tomorrow.