(240) 317-5303

27 August 2013

Warm Up

3 mins double unders

20 overhead squats with PVC

20 pull ups

20 sit ups

20 alternating lunges

20 push press with bar/PVC

samson stretch

Strength 

Push Jerk

10 sets of 1

WOD

400m farmers carry (1.5/1 pood), rest until end of 5 mins,

40 alternating KB snatch, rest until end of 4 mins, 

40 KB swing

26 August 2013

Warm Up

200m run

10 knees to elbows

10 beat swings

10 pull ups,

10 squat cleans with pvc

20 front squats with PVC

20 sit ups

samson stretch

Skill

3 min hollow hold

WOD

2 min barbell front rack hold (95/65)

400 m run

30 burpee box jumps

25 toes to bar

20 front squats

15 presses

10 burpee lateral jumps over bar

5 squat cleans

24 August 2013

Warm Up

3 rounds of 200m run

15 pull ups

15 push ups

15 sit ups

samson stretch

WOD

Team WOD: 

Complete 400m tire flip, 

1 mile run, 

1K row as a team. 

 Any order, group of 3, only 1 can be working at a time.

23 August 2013

Warm Up

20 mountain climbers on med ball

10 wall ball

10 chest to bar pull ups

10 burpees

 200m run

samson stretch

Strength

Strict Press

5 sets of 3

WOD

“death by wall ball”

start 20 ft from wall at each minute

1 push up

sprint to wall

wall ball throw (increase by 1 each min)

22 August 2013

Warm Up

300m row 

20 good mornings

20 kettlebell swings (light bell) 

20 pull ups

30 air squats

30 sit ups

samson stretch

Strength

Deadlift

10 sets of 1

increasing weight

WOD

CrossFit Gymnastics “Total”

21 August 2013

Warm Up

3 mins double unders

10 ball ups

10 chest to bar pull ups

10 push ups

20 front squats with pvc/bar

samson stretch

Skill

15 mins of headstands/handstands to forward rolls

WOD

Partner WOD

3 Rounds of:

 500m row, 

partner does max set of chest to bar pull ups and then holds plank until partner is done rowing

alternate- WOD completed when a total of 3000m is rowed between the two partners

20 August 2012

Warm Up

200m run

20 front squats with PVC/bar

20 parallete lateral jumps

20 toes to bar

20 strict pull ups

 samson stretch

Strength

Front Squat

5 sets of 3 

HEAVY

WOD

3 Rounds of: 

20 deadlift (135/95), 20 Hang Power Clean (135/95), 400m run

19 August 2013

Warm Up

50 double unders

15 knees to elbows

15 air squats with pvc overhead

15 two count mountain climbers

15 medicine ball cleans

15 pull ups

samson stretch

Strength

5 sets of:

2 hang clean and 1 jerk

for max weight

WOD

4 Rounds of:

 20 KBS (2/1.5)

12 chest to bar pull ups

1 rope climb

17 August 2013

Warm Up

400m run

20 overhead squats with PVC

20 snatch balance

20 sit ups

20 pull ups

Skill

Burgener Warm Up

Skill Transfer Drills (Coaches Choice)

WOD

Hang Power Snatch 

7 sets of 3

16 August 2013

Warm Up

500m row

50 double unders

20 good mornings

20 pull ups

40 sit ups

samson stretch


Strength

Deadlift 5 sets of 3 HEAVY

WOD

1K row and 100 med ball cleans for time