Month: January 2014

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Jan. 26th WOD

Warm-Up

15-10-5

  • KB Swings or DB Swings
  • Pull-Ups/Body Rows

2x – 15-10-5

  • Double Unders

Stretching

WOD

 15 Min Time Cap

 100 Double-unders


Then, Five rounds of:

10 – Dumbbell deadlift, 10 reps

10 – Dumbbell front squat, 10 reps
 (use the same weight as DL)

10 Handstand push-ups
 or seated strict press Then,

100 Double-unders

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WOD for Jan 19th

Our friends at CF mainsite posted a new workout this week, her name is Marguerita

Warm Up:  Classic CrossFit Warm-Up

CrossFit Warm-up 2-3 rds 10-15 reps

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Back Extension
  5. Pull-up
  6. Dip

Today’s WOD:

“Marguerita”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand 

scale notes: do hand stands at wall or sub DB press for hand-stand if you are still developing HS

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WOD of Jan. 12th

Feeling very patriotic this weekend.

So, I programmed a HERO WOD.  Since my group is still mostly beginners, we set a 10 min mercy killing!

Jan. 12th WOD

Jan 12th 2014

 

Warm Up

21-15-9

  • Air Squats
  • Pull-Ups/Body Rows

Lifting Movement

  • Front Squats From the Floor
  • 3 ( 4-4)

WOD “COE”

Ten rounds for time

  • 95 pound Thruster, 10 reps
  • 10 Ring push-ups