Warm Up:

• 30-20-10 – Double Unders
• 15-10-5   Goblet Squats

Mobility

• Samson Stretch
• Pigeon Stretch
• PVC Passes

WOD:

• 15 – Thruster
• 21 – Sumo-Deadlift High-Pull
• 12  – Thruster
• 15 – Sumo Deadlift High-Pull
• 9  – Thruster
• 9 – Sumo Deadlift High-Pull

Feb.9^th

Warm-Up 

15-12-9

• Thrusters
• Body Rows
• Hollow Body Rocks

STRENGTH

BACK SQUATS

• 4(5-5)

WOD

AMRAP-10

• 10 – KB swings
• 10 – Squats
• 10 – Piked Leg Raise

Warm Up

400m Run +

15-12-9

• Push-Ups
• Globet Squats

WOD

21-18-15-12-9-6-3

• Back Extensions (Good Mornings)
• Sit-Ups
• Overhead Squats

(20 min time cap)

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

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

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 12^th 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