SEPTEMBER 1, 2012

Warm up:

Range Of Motion (ROM) Drills

5 pull ups

10 tuck jumps

2 rds

5 Min Cap

WOD:

800m team run

150 Wall Balls

150 Push ups

150 Box Jumps

150 Push Press 65/45

800m team run

Team of 3/must complete both run as a team/ must complete each exercise before moving to the next exercise/only one member of the team can work well the other two rest/team can break up reps in any given exercise as necessary. 

AUGUST 31, 2012

Warm up:

Range Of Motion (ROM) Drills

Standing Press technique Review/ Safety Procedures

5 Min Cap

Strength:

Standing Press 5x5 (working toward 75% of 1RM)—20 min Cap

WOD:

10 Thruster 95/65

15 T2B

1 Rope Climb 15ft

12 min AMRAP

AUGUST 30, 2012

Warm up:

Range Of Motion (ROM) Drills

10 Straight-Leg Sit ups

25 mountain Climbers

2rds

5 Min Cap

Skill:

K2E/T2B Practice- (includes The Progressions, and T2Ring)-15 min Cap

WOD:

6x 400m Run

90 sec rest between runs

Attempt to meet or beat the prior run time

25 min Cap

AUGUST 29, 2012

Warm up:

Range Of Motion (ROM) Drills

Back Squat technique Review/ Safety Procedures

5 Min Cap

Strength:

Back Squat 5x5 (working toward 75% of 1RM)—20 min Cap

WOD:

6 Pull ups

12 Wall ball 20/14

25 Double Under (DU)

10 min AMRAP

AUGUST 28, 2012

Warm up:

Range Of Motion (ROM) Drills

20 Walking Lunges

100m sprint

2rds

5 Min Cap

Skill:

HSPU Practice- (includes HS holds, HSPU, HS walk and Ring HSPU)-15 min Cap

WOD:

12 Power Cleans 135/95

400m Run

5rds for time

20 min Cap

AUGUST 27, 2012

WE WILL BE CLOSED DUE  TO THE STORM

WARM UPRange Of Motion (ROM) Drills
Dead Lift technique Review5 Min Cap

Strength:
Deadlift 5x5 (working toward 75% of 1RM)—20 min Cap

WOD

10 Box Jumps (BJ) 24/2015 KB Swings 50/35 ≈20 Burpees3rds for time15 min Cap

AUGUST 25, 2012

10 ROPE CLIMBS
400M RUN WITH 45/25LB PLATE
50 THRUSTERS 95/65
400M RUN WITH 45/25LB PLATE
75 BOX JUMPS 24/20
400M RUN WITH 45/25LB PLATE
100 BURPEES
400M RUN WITH 45/25LB PLATE
FOR TIME
TEAMS OF  2

AUGUST 24, 2012

WEIGHTED PULL UPS

3.3.3

1.1.1

MAX L SIT HOLD

X 3

AUGUST 23, 2012

5 SNATCHES 115/75
25 DBL UNDERS
12 MIN AMRAP

AUGUST 22, 2012

"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3 RDS FOR TIME

AUGUST 21, 2012

100M SPRINT

EMON 

REMAINDER OF THE MIN

T2B UNTIL 100 T2B ARE COMPLETED 

AUGUST 20, 2012

"CROSSFIT TOTAL"
BACK SQUAT  1 REP MAX
SHOULDER PRESS 1 REP MAX
DEADLIFT 1 REP MAX

*ESTABLISH 1 REP MAX FOR ALL LIFTS*

AUGUST 18, 2012

"I LOVE MY BAR"
50 K2E
50 DEADLIFT 135#/95#
50 PULL UPS
50 CLEANS 135#/95#
50 BAR TOUCHING BURPEES
800 M RUN
FOR TIME

AUGUST 17, 2012

“TRI A QUAD”

1 MIN BIKE

1 MIN ROW

1 MIN DBL UNDER

200M SPRINT

1 MIN RECOVERY

3 RDS

AUGUST 16, 2012

30 WALL BALL 20/14

30 SQUAT CLEAN 95/65

3 RDS FOR TIME

AUGUST 15, 2012

“ONLY TEN”

10 PUSH PRESS 95/ 65

10 HR PUSH UPS

100M SPRINT

10 MIN AMRAP

AUGUST 14, 2012

“OH ANNIE”

KB SWINGS 35/25

DBL UNDERS

50.40.30.20.10.5

AUGUST 13, 2012

"ANGIE"
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 SQUATS
FOR TIME

AUGUST 10, 2012

30 G2OH 135/95
FOR TIME

AUGUST 9, 2012

MUSCLE UP / DBL UNDER
ODD MIN - MAX UNBROKEN MUSCLE UPS
EVEN MIN - 45 DBL UNDERS
OTM FOR 12 MIN

AUGUST 8, 2012

“OLD GAMES FUN”
7 DEADLIFT 255/155
50M SPRINT
14 PISTOL SQUATS
50M SPRINT
21 DBL UNDERS
10 MIN AMRAP

AUGUST 7, 2012

“TOO SQUAT”

OHS 115/75

BURPEE OVER THE BAR

15.12.9

2 MIN RECOVERY

HSPU

GOBLET SQUATS 70/50

15.12.9

AUGUST 6, 2012

“SANDDY RUN”

800M RUN WITH SANDBAG OR MED BALL

800M RUN 

2 MIN RECOVERY 

400M RUN WITH SANDBAG OR MED BALL

400M RUN

FOR TIME

AUGUST 3, 2012

CLEAN & PRESS
5. 5. 5
3. 3. 3
2. 2. 2
1. 1. 1

AUGUST 2, 2012

50 DBL UNDER
25 K2E
12 HR PUSH UPS
100M SPRINT
3 RDS FOR TIME