(240) 317-5303

18 Dec 2013

Warm Up:
200m run
Junkyard Dog
Burgener Warm Up
Samson Stretch

Strength:
Split Jerk
10 mins to find 1RM

WOD:

30 Clean and Jerk

Every 20 seconds do 2 burpees, starting at 0:00

800m run

L1: 70% 1RM
L2: 95/65
L3: 115/85

Cool Down/Accessory Work:
Plank walks/holds

17 Dec 2013

Warm Up 
2 rounds of
10 burpees
10 pull ups
10 knees to elbows
10 overhead squats
Samson Stretch

Skill:
Handstand Hold for max time x 3
3 sets of 10 shoulder taps (2 count)

WOD:
21-15-9
SDHP
pull ups

L1: 75% 1RM Push Press
L2:
L3:

Cool Down/Mobility:
Thoracic Spine MWOD

16 Dec 2013

Warm Up
2 min double unders
2 rope climbs
30 sit ups
15 front squat with pvc (3 sec down, 1 sec up)
15 back squat with pvc (3 sec down, 1 sec up)

Samson stretch

Strength 
6 sets of 2 banded back squats
6 sets of 2 banded front squats

WOD 
6 Rounds for Max Reps (add total reps)
1 min max KB swing
1 min max box jumps
30s rest

L1: choose KB weight
L2/3: 53/35 lbs
L3: banded KB Swings

Cool Down/Accessory Work:
2 sets of 10 good mornings
2 sets of 10 hip extension

14 Dec 2013

Warm Up:
3 rounds
5 burpees
5 pull ups
10 overhead squats with PVC
15 sit ups

Samson Stretch

Strength:
2 sets of 10 weighted pull ups

WOD
Death by thruster

L1: 70% thruster 1RM
L2/3: 95/65#

Accessory Work:
2-4 sets of 10 Glute ham raises
2-4 sets of 10 Glute Bridge with 15-65 lbs

13 Dec 2013

Warm Up:
5 min AMRAP
5 mountain climbers
5 toes to bar
5 air squats
3 strict pull ups

Samson Stretch

As a group: 4 step bracing

Strength:
Bench Press 10 sets of 1 working toward max effort

WOD:
8 min AMRAP
5 burpees (1’ target)
10 overhead squats 45#
15 sit ups

Mobility/Cool Down:
Cervical spine/neck MWOD

12 Dec 2013

Warm Up 
400m run
2 mins of air squats (3 sec down: 1 sec up: 1 sec rest)
30 sec shoot throughs
30 sec push ups
30 sec beat swings
30 sec pull ups

Skill
Muscle Ups
L1: 2 sets of 10 transitions to ring support
L2: 7 min EMOM – (3/2) MU’s
L3: death by MU’s

WOD
3RFT
Sled Push 100 yds
20 pullups
500m row

L1: 45-90lbs
L2: 135 lbs
L3: 180 lbs/chest to bar pull ups

Cool Down/Mobility(20 mins)
Shoulder MWOD

11 Dec 2013

Warm Up 
400m run
30 toes to bar
30 alternating lunges
30 good mornings
Samson Stretch

Strength
Deadlift 10 sets of 1

WOD- 10 mins
“Karen”
150 Wall Ball Shots
L1/L2: Karen with a 9 min cutoff (score = reps)
L3: 9 min AMRAP of 150 wall ball and 150 double unders (score = reps)

Cool Down/Accessory Work (15 mins)
2x max Glute-ham raise
Hamstring/IT Band MWOD

10 Dec 2013

Warm Up:
Row 500m
20 alternating lunges (10/side)
20 push press with pvc/bar
20 sit ups
20 back extensions
Samson Stretch

Hero WOD:
Michael
3 RFT
Run 800m
50 hip extension
50 sit ups

L1: 400m run/25 hip ext/25 sit ups

Cool Down/Mobility:
Hip Flexor/IT Band MWODs

9 Dec 2013

Warm Up:
5 min AMRAP
5 burpees
15 overhead squats with PVC
15 sit ups
15 push ups
Samson Stretch

Strength/Mobility 
Sotts Press
10 sets of 2

WOD: 
Tire Flip 100m
3RFT
5 snatch (full squat)
15 box jump

L1: 75% snatch 1RM/choose box height
L2: 115/75 and 24/20”
L3: 155/105 and 30/24”

Cool Down/Mobility:
Forearm and Shoulder MWOD

7 Dec 2013

Warm Up:
200m run
20 overhead squat with PVC
10 pull ups
10 burpees
20 sit ups
Samson Stretch

WOD:
2013 CrossFit Games WOD
1K row, then
5RFT:
25 pull ups and 7 push press (135/85#)

L1: 3 RFT (15 pull ups and choose weight)
L2: 4 RFT 95/65#

Cool Down/Mobility:
10 min squat test