Yoots

WOD
These Two Yoots
50 Thrusters 135/85
1769M Row OR a 1 Mile Run
* Big brownie points and bragging rights for wearing a weighted vest
during the whole thing AND/OR also doing BOTH the run and the row!
Warm-up
Samson Stretch
Deep Squat Static Hold - 2 mins
Roll and Stretch
PVC Work
Work on thruster technique and warm-up to working weight
 

Humpty Hump Day

WOD
Monster Maker
32 Min AMRAP
50 KB Swings 24kg/20kg
15 BPB Halos Each Side
50 Ring Rows
15 Box Jumps Med + 2 Red Plates
Warm-up
Bear Crawls -dwn-n-back 2x
20 Small Box Jumps
20 GHD Situps
PVC Work
Achilles Heel Stretch

keep Moving Forward

OD

Hard To Kill 
3 Rds
15 Bench 185/95
30 K2E
100 Air Squats
Warm-up
Deep Squat Static Hold
PVC Work
Hip Mobility
Roll and Stretch

Rise and Shine

WOD
Double Your Pleasure
20 Min AMRAP
5 Deads 250/155
7 Pullups
14 DU
PR Attempt/ Skill Work / 5-7 Mins 
Double Unders (70 singles for newbies)
Warm-Up
Roll and Stretch
PVC Work
20 Hypers
20 Situps
Warm up deads to working weight

Because A Good Pump is Even Better Than An...

 

WOD
Old School P U M P T I T U D E
The Wine Me...Dine Me...69 Me Edition!
69 Tube Curls - Black(man-tube) Blue(fallopian tube)
69 Bench 135/65
69 Tricep Pushdowns - HAP (heavy as possible)
69 T-Bar Rows 100/50
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1/4 Mile Run
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69 Dips
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1/4 Mile Run
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69 BPB Halos
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1/4 Mile Run
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69 Sledge
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* Terminators, Fire-Breathers, Thrill-Seekers and all Mad-Men and even Madder-Women...
D O   T W O   R O U N D S!!!

What Seems Hard Now...

WOD
Dee-vine Intervention
For Time
50 Wall Ball
15 SDHP 95/65
500M Row
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35 Wall Ball
15 SDHP
1000M Row
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20 Wall Ball
15 SDHP
1500M Row
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Warm-up
2 Rds
20 Pushups
20 Situps
20 Jacks
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Practice SDHP

 

You've Come This Far...

WOD
Running on Marbles
EMOTM for 20 Mins
4 Back Squats 185/105
50 Rope
Warm-up
Hip Mobility Drills
Samson Stretch
Deep Squat Static Hold / 2-5 mins
Roll and Stretch 

Whey To Go...

WOD
Excessive Force
3 Rds
2 Min Max KB Swings 24kg/20kg
1 Min Rest
2 Min Max Bench 175/95
1 Min Rest
2 Min Max Box Jumps Medium Box + 2 Blue Plates
Warm-up
PVC Work
Roll and Stretch
30 Jacks
Practice Workout Movements

 

I Believe I Can Fly...

WOD
The Gods Are Angry
3 rd for time
1/4 Mile Run (do a 1/2 mile rune in the second round)
10 Squat Cleans 95/65
50 Pushups
10 Wheels of Death (newbies do a 1 min plank instead)
Warm-up
Roll and Stretch
PVC Work
25 Situps
Work on Squat Clean Technique

Let's Get It On!

It's that time again! Tommorow, Saturday the 11th from 1-4pm is our Foundations class. All newbies to our CrossFit program need to be here at least 10 minutes early. Make sure you bring your info sheet all filled out and be ready to learn lots of awesome new CrossFit moves!

WOD
Fantastic Friday
Mega Muscle
Old School
P U M P T I T U D E!
30 Flat Bench DB Flys SS with 30 no-kip Pullups
50 Ring Pushups SS with 50 DB Bent Rows
70 Dips SS with 70 BPB Halos
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Mega Tri-set of: * Go from one to the next to the next without stopping!
30 Push Press 95/65
50 Shrugs 225 (Girlies do the Butt-Blaster)
70 Sledge Each Side
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30 Alternating DB Curls each arm SS with 30 DB Kickbacks
50 Bar Curls SS with 50 Skull Crushers
70 Tube Curls / men - black man tube / women - blue fallopian tube SS with 70 Close Grip Bench
During the workout, squeeze in 1000 Rope!
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* Keep rest periods between supersets to about a minute of less
* Choose weights that are challenging but that will aloow you to stay focused on the muscle and not the weight
* Go for the PUMP!!!