Burpees & Ring Rows

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

Mobility

Make this a habit. 

Pick 2 spots and work on them. 

I'll probably work shoulders and calves.

Strength

Continue with your 5/3/1

I'll be on Week 2 Deadlift

WOD

4 rounds 

25 Burpees

25 Ring Rows (stay tight!)

Endurance

Run 20-30 minutes. 

PC & DU

Warmup

Samantha Briggs 2013 Crossfit Champion

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

Mobility

Work on anything that's tight after yesterday.

Make this a habit.

Strength

Continue with your 5/3/1

Not a good day for squats or Bench. 

If one of those is in your rotation for today, instead work on snatch: 

(Start light) 3-3-3-2-1-1

WOD

4 rounds 

5 Power Clean @50% of 1rm.

1min Double Unders

You can record your time as well as your total double unders. 

Endurance

Run 20-30 minutes. 

Memorial Day 2014

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

Mobility

Work on anything that needs it before the WOD. This could take a while. 

WOD

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

If you have a weight vest, wear it.

Pull ups, push ups, and squats may be divided as needed.

This one isn't about your time. It's about honoring those that died in service to our country. 

If you want to read more about Michael Murphy and his SEAL team, check out the book "Lone Survivor," by Marcus Luttrell. Marcus was the one member of the team that survived Operation Redwing. 

5k Run!

Run Proctor's 5k race today!
It's starts at 9 on the turf.

DB Snatch & Double Unders

Warmup
800m Run
50 Jumping Jacks
50' Bear Crawl
50' Crab Walk
25 Pass Throughs
25 Squats
2 Rope Climbs

Strength
Follow your strength schedule.
See the note below. 

WOD
7 Rounds
7 - Dumbbell Power Snatch Left Arm (55/35)
7 - Dumbbell Power Snatch Right Arm (55/35)
40 - Double Unders (or Tuck Jumps)

Mobility!!!
Rollers & Lax balls
Make this a habit! 

Note:
We're following "Wendler 5/3/1" which uses 4 big lifts (1 per day). 
You can set your numbers here: 5/3/1/calculator
There are lots of options to customize it, but for now, don't do any "joker sets" or "down sets." Go with "Boring but Big" and set the "Boring but Big Options" at "50%." You may be tempted to mess with the other options, but don't. Keep it simple for now and focus on setting new rep records on your "+" sets. After 1 cycle, you may increase your training maxes by 5 pounds for the upper body lifts and 10 pounds for the lower body lifts. 
Let me know if you need help.

Del

And we're ending with the same workout we did on the 1st day! It's Del!

Warmup
400m run
2 rounds Cindy
10 Pass Throughs
15 Back ext.
25 Sit ups
300 Single Unders

WOD
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Lumberjack 20

Results from last month

Warmup
2 Rounds
400m run
1x Cindy
10 Pass Throughs
10Good Mornings
10 Hollow Rocks

Strength
ME Pull Up- 1rm

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m

Today's results! Lots of improvement!

20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

CFT & Schmalls

Warmup
Figure 8 Run
5 Box Jumps
5 Jumping Pull Ups
5 KB Swings
5 Walking Lunges
5 Knees to Elbows
5 Push Press
5 Back Ext.  (or Good Mornings)
5 Wall Ball Shots
5 Burpees (or Pistols)
5 Double Unders (or Tuck Jumps)

Strength
CFT
Back Squat
Shoulder Press
Deadlift
WOD
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Mobility!!!
Rollers & Lax balls

Filthy Fifty

Warmup
800m Run
10 Pass Throughs
3 Rope Climbs
25 Squats
25 Sit ups
25 GM
12 Tire Jumps

WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Ext.  (or Good Mornings)
50 Wall Ball Shots
50 Burpees (or Pistols)
50 Double Unders (or Tuck Jumps)


Note:
I did the rx version with tuck jumps and an 18# ball. Afterwards, I think I skipped the back extensions! I remember setting it up, but I don't remember doing them. Looks like it was not a PR for me after all. 20 min even is the best I've recorded. I'll have to get this one in more often.

Grace

Warmup
Figure 8 Run
50' Bear Crawl
50' Crab Walk50 Sit ups
50' Lunge
5 Pull Ups
50 Burpees
1 Rope Climb

Strength
Week 1 Back Squat


WOD
"Grace"
30 Clean & Jerk

Mobility!!!
Rollers & Lax balls

Spartan 300

“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
- William Faulkner

Warmup
Figure 8 Run
50' Burpee Broad Jump 
50' Bear Crawl
50 Sit ups
50' Lunge
5 Pull Ups
100 J. Jacks
1 Rope Climb

Strength
Week 1 Bench Press or
Shoulder Press
WOD
"Spartan 300"
25 Pull Ups
50 Deadlifts @135
50 Push ups
50 Box Jumps
50 Floor Wipers
50 Single arm DB Clean & Jerk @35
25 Pull Ups


Mobility!!!
Rollers & Lax balls
Anything that's tight from yesterday...

Ruck

Warmup
Get your ruck set. (35/25 dry)
50' Bear Crawl
50' Crab walk
25 Squats
25 Lunges
Endurance WOD
Ruck 3 miles

Mobility!!!
Rollers & Lax balls 
Legs & Back

Wall Ball/ Burpees/T2B

Warmup
Figure 8 Run
50 Jumping Jacks
50' Bear Crawl
50' Crab Walk
25 Pass Throughs
25 Squats
1 Rope Climb

Strength
Week 1 Deadlift

WOD
21-15-9 
Wall Ball Shots
Burpees
Toes 2 Bar

Mobility!!!
Rollers & Lax balls

Running Cindy

Warmup
Figure 8 Run
50 Jumping Jacks
50' Bear Crawl
50' Crab Walk
25 Pass Throughs
25 Squats
1 Rope Climb

Strength
Week 1 Shoulder Press 
Or Bench Press

WOD
AMRAP 20:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Mobility!!!
Rollers & Lax balls

Pick Your Poison

Warmup
3 Min on Bike, Treadmill, or Rower
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Front Rack stretch (I'll show you this one)
1 min Squat Hold

WOD
Team WOD:
“Pick Your Poison”
In teams of 3 complete five of the following skills. Each team must complete 120 reps of each skill before moving to the next station. You choose who works on reps, holds, and rests as well as how often to switch. If the person holding stops, you must all switch.

Sit-ups / Dip hold
Wall Balls / Hand stand hold
Shoulder to Overhead / Deadlift hold
HR Push-ups / Farmer Carry hold
Box Jumps / Handstand hold
KB Swings / Plank
Burpees / Hollow rock hold"

Mobility
10-15 min

Fran

Warmup
Figure 8 run
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Front Rack stretch (I'll show you this one)
1 min Squat Hold

WOD
Fran
21-15-9
Thrusters 
Pull Ups

Endurance
400m repeats
Hold intervals within 6 seconds
Do a minimum of 6, but continue as long as you can hold the pace.
Rest. 1.5 min between intervals

Mobility
10-15 min

Core Work

Warmup
2 times through:
1 H.S. Hold
1/1 Turkish getup
3 candle sticks
4 pull ups
5 box jumps
6 dips
7 DB Swings
8 Overhead Squat

WOD
Core Work

Mobility
10-15 min

Then: Eat & Sleep

3x 5AMRAPs

Warmup
Turf figure 8 run
3 Rounds Cindy
Then 3 rounds:
10 Pass throughs
10 Good Mornings
5 T2B
100 Single Unders
1 Rope Climb

Strength
ME: O.H. Squat
5-3-3-2-2-1-1-1

WOD
AMRAP 5 
5 PC (DB) 
5 lateral Burpees 

Rest 3 

AMRAP 5 
6 T2b 
12 Box Jumps (24/20) 

Rest 3 

AMRAP 5 
12 OH Walking Lunges (45/25) 
24 Double Unders or 72 Singles 

Mobility
10 minutes

50,40,30,20,10

Warmup
Figure 8 Run
10 Mtn Climbers
10 Burpees
10 Reverse Lunges
10 Air Squats
10 Push-ups
10 Toes 2 Bar
10 Hollow Rocks
10 Strict Pull-ups

Skill
Rope Climb

Strength
Week 4 Back Squat
ME: Barbell Row

WOD
400m Run
50 sit ups
40 Burpees
30 DB Swings
20 Pull Ups
10 Wall Ball
400m Run 

Endurance
TC Hill Run x9

Mobility!!!
Rollers & Lax balls

"Tumilson"

Warmup
Turf figure 8 run
3 Rounds Cindy
Then 3 rounds:
10 OH Squats
10 Sit Ups
10 Good Mornings

Strength
Week 4 Shoulder Press or 

Bench Press

ME: Squat Clean

WOD
"Tumilson:" Eight rounds of: 
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Partner & a Pet Rock

Warmup
10 Mtn Climbers
10 Burpees
10 Reverse Lunges
10 Air Squats
10 Push-ups
10 Toes 2 Bar
10 Hollow Rocks
10 Strict Pull-ups"

Strength
Week 4 Deadlift

WOD
Partner WOD with a Pet Rock: 
200m Farmer's carry (each partner), 
Then:
100 Lunge steps
50 Pull Ups
50 Tire Jumps
50 Wall Ball Shots
50 Burpees
100 tuck jumps
Then:
200m Farmer's carry (each partner) 

 *if Pet rock touches the ground it is a 25 burpee penalty.

EMOM

Warmup
2 times through:
1 H.S. Hold
1/1 Turkish getup
3 candle sticks
4 pull ups
5 box jumps
6 dips
7 DB Swings
8 Overhead Squat

Mobility
5 min- pick 2 areas

Strength
Week 4 Shoulder press or Bench Press

WOD
EMOM 10
3 Clean 
3 Toes 2 Bar

Rest

EMOM 10 
5 Ring Push Ups
5/5 DB Snatch

Notes:
We'll work in pairs and 1 partner will start with each movement movement and then they will switch. Both must complete all reps within the minute. We'll also need to have half of the pairs start with the 2nd EMOM and then switch.

Core Work

Warmup
2 times through:
1 H.S. Hold
1/1 Turkish getup
3 candle sticks
4 pull ups
5 box jumps
6 dips
7 DB Swings
8 Overhead Squat

Mobility
Everything!

WOD
Core Work