WOD #1 

Warm-Up 

• 25 Air Squats
• 25 Jumping Jack
• 10 Inch Worms

AMRAP-10 – Record # of rounds completed 

• 10 – Deadlift or Dumbbell Deadlift  (Choose appropriate load) – http://www.youtube.com/watch?v=pjBI9qxibTc
• 10 – Burpees

WOD #2

Warm-up 

• 25 Push-Ups
• 25 AirSquats

AMRAMP – 10 

• 400M Run  – Focus on pose running – Toe Ball Heel – http://www.youtube.com/watch?v=GAJ4UZQz5Dc
• 25 Situps  Go for Virtuosity – Shoulders in front of hips each movement

WOD #3 

Warm-up 

• 400m Run
• 20 Burpees

WOD:FOR TIME COMPLETE

• 100 Airsquats for time (Initiate with the hips, weight in the heels, down below parallel and full extension of the hips at the top.)

Warm Up

400m Run

25 Air Squats

WOD

From the clean front squats

5-5-5-5-5

WOD#1: 

Warm Up

• 25 Double Under Jump Rope sub 2 singles for every 1 double
• 25 Air Squats

WOD #1

• AMRAP – 10 (As Many Rds of possible of the movements below in 10 mins) Record your rds completed to the comments.
• 10 DumbBell Push Press – Two push press videos  if you need a refresher
•    Watch first http://www.youtube.com/watch?v=h6oQLMcTGTo
•    Watch this next – it shows the DB Push press  http://www.youtube.com/watch?v=r8xyehIW3hI

15 Sit-ups

After WOD: Stretch shoulders, & hips

WOD #2:

Warm Up:

• 20 Jumping Jacks
• 10 Burpees 
• 10 Inch Worms 

WOD #2

• 4 Rounds for time 
• 400m Run – Focus on Pose Running, plant the foot toe, then ball, then heel Short Pose Running Drill video http://www.youtube.com/watch?v=GAJ4UZQz5Dc

• 30 Push Ups – Chest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller

WOD #3

Warm Up:

• 400M run
• 20 Air Squats

• WOD #3
• 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady. 

AMRAP – 10

• 5 Power Snatch
• 25 Double Unders

WOD’s Week of Sept. 2^nd

Happy Labor Day!

The official End of Summer Week of WODs.

Dialing up the intensity just a little this week.  Be sure to scale reps as needed, take breaks and drink plenty of water.

WOD #1

Half of  Cindy

Cindy is one of the original CrossFit “Girls” benchmark workouts.  Read more about the CrossFit “Girls” here.  Cindy prescribed is an AMRAP-20.  If you’re feeling like dialing up the intensity go RX.

Video of crossfit ladies doing a Cindy workout:

Warm Up#:  3-4Min Light Jog

• 10 Inch Worms
• 10 Burpees

Half of Cindy – AMRAP-10  (As Many Rds As Possible in 10 Mins)

• 5 Pull-Ups
• 10 Push – Ups
• 15 Air Squats

Or Full Cindy RX’D – Full Cindy is:

AMRAP-20

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

WOD #2

 Warm up

• 20 Air Squats
• 20 Jumping Jacks
• 20 Hollow Body Rockers

Modified  ½  Annie

Annie is another of the original CrossFit girls benchmark workouts. Complete Modified Annie and record time. Please modify pull-ups as needed, either reducing the reps, or doing body rows.

½ Annie

25-20-15-10 – 5 reps for time of

• Single Under Jump Ropes – Go slow and just jump over the rope.
• Sit-Ups (full range of motion, shoulders over the hips at top of movement- Situps not crunches)

 Prescribed Annie

50-40-30-20-10 reps, for time of:

• Double Under (You can scale to 2 single-unders for every double)
• Sit-ups