Warm-Up

Row 500 meters then;

Complete 2 rds for quality

• 12 Wall-ball
• 12 Pull-up
• 12 sit-up
• 12 push-press
• 30-45 sec samson stretch each leg

Play

• Hollow body & Arch
• Toes 2 bar floor drill
• Bridge progressions

Mobility

• Psoas

• QL (lacrosse ball)

Pre-WOD

Overhead Squats from rack

3-3-3

WOD

AMRAP-10

15 double-unders
15 reps – kettlebell swings
20 walking lunges

Warm Up

Complete 2 rds

• 10 walking lunges
• 10 push-ups
• 10 air squats
• 10 strict dumbbell press
• 30 second hollow body hold

Workout

AMRAP-10

• 30 Double Unders or 60 Singles
• 30 Flutter Kicks
• 10 Burpees

Goblet Squat

Warm Up

Official CrossFit Warm-up

3 rds for quality

10-15 reps of each

• Overhead Squat with broomstick
• Sit-up
• Back-extension aka Good mornings
• Pull-up or bent over rows with medium to heavy weight
• Dip
• Samson stretch 30-45 seconds each side

WOD

For time

10 Rounds for time

• 10 Goblet squats – Watch video for proper form

(15-25# women/25-35# men) – Scale weight as needed – stick with same weight from start to finish.

(time cap 12:00 mins) – Note time or total reps if not complete 10 rds by time cap

(tip: break up the squats in small sets (10-15 reps), shake out the legs, keep rest to 30-90 seconds & keep going)

Your excuse is invalid!

Warm-up

“official” CrossFit warm-up

3 rounds of 10-15 reps of

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
• Overhead Squat with PVC
• Sit-up
• Back-extension (pac or empty barbell)
• Pull-up
• Dip

Play

• Hollow Body (Holds and Rocks)
• Arch Position (progression; holds and rocks)
• Inversion practice (box, wall)
• Pistols

Skills

• Squat clean
• Push-Jerk

WOD “Courtesy of CrossFit.COM Dec. 10th”

In front of a clock set for 12 minutes with a 135-lb. barbell (men) 95-lb barbell (women):

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Count total reps for each round

Warm -Up 

Complete the following

12-9-6

• Jumping jacks
• Sit-ups
• Air Squats

WOD 

AMRAP-8 (use same weight for thrusters & bent over row) Note time and weight in comments

• 10 – Thrusters – (use same barbell or dumbbell weight) – Watch video for proper form 
• 10 – Two arm bent over rows – with barbell or dumbbells (use a barbell if you have one)  (women 33# barbell/ men 45# barbell) – Scale to lighter weight if necessary – Watch video for proper form
• 25 flutter kicks

Warm-Up 

Skill 

L-Sit – parallettes

Sumo-deadlift high pull

WOD 

AMRAP – 10 

• 12 – sumo deadlift high-pull
• 10 – Box Jumps

Warm-Up 

Complete 2 rounds of the following

• 25 jumping jacks
• 10 (each side) side lying leg raises for glute activation – Watch video for proper form 
• 10 sit-ups
• 90 second samson stretch each side

Workout 

21 – 15 – 9  (complete the following reps and record time)

• Dumbbell Push Press (15-25# women/20-35# men) – Watch video for proper form
• Walking Lunges (Liz if your toe is still bothering you, complete air-squats) – Watch video for proper form 

Times should be fast!  CRUSH IT!

Warm Up

• 100 Single Under Jump ropes

three round of the following

• 8 bird dogs
• 8 air squats with 30 second pause and hold at the bottom
• 8 (4 each side) dumbbell bent over row (use 2.5# heavier than prior row and record weight)

Workout

21-15-9 (complete the following reps and record time)

• Kettlebell or Dumbbell Swing – 20#/35# (women/men) – Try to use a slightly heavier weight, use the HIPs – watch video for proper form – Stop swing at Eye Level (Russian Swings) – WATCH VIDEO 
• Burpee (jump and clap overhead for each rep)

Cool down

Spend 6 mins rolling the shoulders and hips with lacrosse ball (90 second each body part)

Warm-up

Complete 2 rounds of the following

• 25 jumping jacks
• 10 push-ups – strict or using the wall or stairs, no knee push ups
• 10 Bird dogs
• 10 scapula push-ups

Mobility

• 90 seconds each leg – Samson stretch
• 90 seconds each leg – Pigeon stretch

Workout 

AMRAP-10 (as many rounds as possible in 10 mins)

• 10 dumbbell thrusters (use same weight you used during your strict should press or 2.5-5# heavier)
  • Video of good thruster form 
• 10 chair dips
  • video of good dip form

Warm Up

50 Double Unders or 100 Singles

followed by 2 rounds of the following

• 45 second hollow body hold
• 10 slow and controlled bird dogs
• 10 standing strict press with Dumbbell – do one arm at a time (use same weight as Sunday or heavier by 2.5#)
• 10 one arm bent over row each site (use same weight as Sunday or heavier by 2.5#)

Mobility

• 90 seconds each leg – Samson stretch
• 90 seconds each leg – Pigeon stretch

Workout – Crossfit Benchmark “Annie”

15 Minute time CAP (If not complete in 15 minutes, note total reps completed for each movement)

Complete the following (if this is your first time doing Annie, I recommend you do 1/2 Annie)

50-40-30-20-10

• Double Unders or 2x Singles
• Sit-Ups

First timers with Annie Scale (10 minute time CAP)

1/2 Annie

25-20-15-10-5

• Double Unders or 2x Single
• Sit-ups