WODs Week of July 28th

Great workout today.  I have posted today’s WOD and results on the blog

Below are the two workouts for the week. Remember if you need breaks, take them.  Drink plenty of water and stay hydrated.  Do not violate the first rule.
Monday – REST DAY 
Tuesday or Wednesday
Warm-up 
2 Rounds of:
5 Inch Worms
12 – Jump Jacks
Samson Stretch – 60 seconds each side –  Video –  http://www.youtube.com/watch?v=VlTww2IsfcM
 

WORKOUT 

AMRAP-10 (As many rounds as possible in 10 minutes)
10 – Walking Lounges
10 – Push-Ups
Record number of rounds completed in 10 minutes + any extra reps.
Walking Lounges Video for Good Form:
Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck/floor. Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU
COOL DOWN:  5-10 Mins of stretching or rolling sore areas
INSERT REST DAY
Thursday or Friday
WARM UP: 
-2-3 Min light jog
-20 Steps – Frankenstein Walks
AMRAP-10 (As many rounds as possible in 10 minutes)
Record number of rounds completed in 10 minutes + any extra reps.
15- AirSquats (No Weights)
5 – Burpees
COOL DOWN:  5-10 Mins of stretching or rolling sore areas
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WODs for Week of July 21st

WOD’s for Week of July 21st

Sunday @ CF Kingwood

Pose Running Drills

Hip Mobility

PVC Pass through / PVC Squat Drills

AMRAP 12

  •  200M Run
  •  10 PushUps
  •  10 OHS

Warm Up

10– Inch Worms

25 – Jumping Jacks

REST ON MONDAY 

Tues or Wed

Warm Up:

– 3 Min Run

– 10 Inch Worms

WOD #2

Task 4 Rds for Time

  • 10 Burpees
  • 12 SitUps

Rest on Thursday

Friday or Sat

WOD #3

Warm Up: 

3 Min light jog

10 Burpees

WOD

AMRAP 10

10 Push Ups

15 Air Squats (No Weights)

WODs Week of July 15th

Day 1 WOD: 

 
Warm Up 2 RDS of the following for quality 
  • 10 Mountain Climbers
  • 10 Sit-ups
  • 5 Inch Worms
 
WOD:
 
15-12-9 For Time (i.e. 3 rounds 15 reps, then 12 reps, then 9 reps) 
 
Movement 1: Dumbbell Squat
  
  Two variations: 
   #1 with DB by your side and regular squat 
   #2 with DB resting on your shoulders and regular squat (more intense) – Watch video for proper form 
 
Choose a light manageable weight load for the DB’s I recommend 5-15lbs.  Use the same weight for both movements. 
 
Movement 2: Walking Lounge with DumbBells 
   (keep DB fixed at side during the lounge)
Same lounge video from last week – Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU 
 
Day 2 WOD 
 
Warm Up
 
2 Rds for quality 
    10 Lateral Leg swings each side ( http://www.youtube.com/watch?feature=player_embedded&v=HUpg2Secu7Q
 
WOD
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: (Linda Style WOD)
Burpees
Pushups
Situps

WOD’s for Week of July 8th

Week of July 8th

Monday – Rest

If you’re sore stretch and massage your sore areas.  But nothing will help better than some rest. Get your spouses to assist with this. 🙂
Tuesday WOD July 9th
 
Warm Up: 
WOD 
Modified Fran

  • 21 Burpees
  • 21 Squats
  • 15 Burpees
  • 15 Squats
  • 9 Burpees
  • 9 Squats
Post Time and Comments: 
If you have never done a Burpee, watch this video. 
What is a Burpee? Watch a CrossFit demo of a virtuous Burpee.
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv  – those will be good for your first 5-10 reps.  With a Burpee workout, the goal is to get down on the floor, and get up and jump and get some air under both feet.
We can work on technique, efficiency, later.  
 
COOL DOWN:  5-10 Mins of stretching or rolling sore areas 
Wednesday July 10th 
 
WARM Up:
WOD
Four rounds for time of:
  • 25 Walking Lunges (no weight)  – Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU
  • 25 Squats
Record Time to Comments: 
Thursday Rest Day
 
Drink plenty of water and get your spouse to assist the sore areas. 
Friday or Sat or Sunday 
Warm Up
15 Burpees
10 Inch Worms
WOD
Three Rounds for Time:

25 Sit-Ups

25 Push Ups
5 Burpees
Cool Down:
2-3 Mins Slow Run
Stretch and roll sore areas
Record Time to Comments:

Our First WOD July 7th

July 7th 0830 

AMRAP 15 

5 Situps

10 Pushups

15 Squats

S.A. 7 Rds + 23 reps

Ricardo H. 7rds + 15 reps

Alaba O. 7 Rds + 15 reps 

Jessie was here (2 rds more than everyone) 😉 

Nice work all! Thanks for coming out! 

Next group WOD – Sunday July 21st 0830