Warm-up:
2-3 Rounds

Burgener Warm-up
Turkish Getups (5 each arm)
Pass Throughs (12)
PVC Front Squats (10)
Dumbbell Split Jerks (5 each arm)

Skill:
Lifts Review

Big Shout out to Liz (a.k.a. “Animal”)  who rowed 25,000m in a single week…Way to lead from the front!

Workout of the Day:

Muscle snatch - 40% (of snatch) x 3 x 2
Power clean + clean - 60% (of clean) x 2 + 1 x 3
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

4 rounds:
10 m shuttle run x 4
10 KB swing

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Warm-up:
500m Row

(2 rounds)
10 Dips
10 Situps
10 OHS
10 Pushups
10 Back/Hip Extension Combo
10 Pullups

Workout of the Day:

Back squat - 75% x 5 x 5
Clean deadlift - 90% (of clean) x 5 x 3
Push press - 70% x 5 x 5

3 sets:
A1. Pull-ups x 10 (deadhang) 2 minute rest
A2. GHD Situps x 20; 2 minute Rest

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Recovery:
10minutes
Foam Roll (IT Bands, Quads)
Butterfly Stretch
Hamstring Stretch

Warm-up:
4 rounds
Speed ladder Drills (single, double, in-in-out-out, diagonal, side in-in-out-out)
Running lunges (10 with right leg/10 with left leg)
Standing long jump 10

Heres a nice piece from the guys at Fieldhouse. ( I like it, gonna adopt it )
Natural flow of the gym:
Every day, when you come into the gym there should be a natural flow, a pattern in which you will make the best use of your time and ensure you get the most out of every visit to the Field House Gym.

1. Arrive 10 to 15 minutes early before class starts: Use this time to socialize with friends, review the warm up board, grab a foam roller/ lacrosse ball and perform any specialty or rehab exercises that might have been given to you. The foam rollers are awesome tools for increasing blood flow and improving the function of the targeted muscle group. Utilize them!

2. Be prepared to get started as a group at the scheduled class time: Please have everything that is listed on the warm-up board (early bird) completed and be ready for whatever the coach has planned for you. Sometimes, it will be additional drills, or it might be skill review as a group. The time spent here is important to reinforce proper movement patterns and focus on form.

3. Strength/skill work: Once the workout has been explained and you understand the focus, set up your station and strive for virtuosity! Being able to deadlift 500lbs is great, as long as the form is solid. Being virtuous will ensure long term gains and keep you safe.

4. 321 GO: When the timed WOD starts, hit it hard and fast! We want intensity, but only as intense as safety allows. Listen to your coach’s ques. If you and the coach have a disagreement on weight or proper form, the coach has the final say. When you finish your workout before others, cheer your friends and fellow BreakThrough members along (this is not clean-up time), but remember…encouragement and edification only. This place is as much about the community as it is the workout. Motivating people along will pay huge dividends when the day comes, and it will, when you are the last one holding the bar and someone is there to motivate you.

5. Clean up: After the storm has calmed and the dust has settled, please put your equipment back where you found it and wipe it down. Everything has its own place in the gym, bands and balls, weights and bars, you catch my drift. Wipe down everything you use and mop up any sweat puddles you may have left.
Start bringing in your own personal towel. The towels at the gym have been used to clean all areas of the gym. Bringing in a personal towel will give you the comfort of knowing that the only thing your towel has wiped down is you.
Things break, I understand. If you are using something and it breaks or it feels like it is about to break, let a coach know .This way we can take it out of service and replace it or get it repaired.

6. Post WOD and Recovery Work: Stretching and recovery work is scheduled for every class, but sometimes I stay on my soapbox longer then intended and time runs short. This does not give you an excuse for the dip, dip, and nod out the door. Recovery work is an important part of being fit, staying healthy, and warding off injury. Take is seriously.

Lots of box jumps…Oh Yeah!

Workout of the Day:

8 Rounds:
:20 KBS / :10 Rest / :20 Pushup / :10 Rest
Then 600m Run after last Pushup
>KBS are Russian (53/35)
*Score is lowest round of each movement, and 600m Time.*

Recovery:
Buterfly Stretch
Hamstring Stretch
Foam Roll IT Bands

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Got this one from Coach Rick Santa Maria of Crossfit Chula Vista while down with them over the summer

Warm-up:
Step-ups 2 min.
Jump rope 1:30

3 Rounds

“Bear Complex” (65/45)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press
(perform each movement in order 5 times for one round)

Workout of the Day:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

RECOVERY:
Stretch (Glutes/Hams/Quads)...Foam Roll

Warm-up:

500m Row (m/1:45- w/2:02)

4 Rounds
10 AirSquats
10 Pushups
10 Pullups
10 Ring Dips
10 Back Extensions
10 V-ups

Power:
Muscle Snatch 5-5-5

Great Job Patty S.

Workout of the Day:

Shoulder Press 3-3-3-3-3

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Warm-up:
3 Rounds of Kettlebell Complex

Turkish Getup
Swing
Clean
Push Press
(Do 5 reps per each exercise per each arm)
...Then…
Row Sprint (250m)

Sport:
8 Rounds :20 sec work/:40 sec Rest
Where 1st 2 rounds is Pullups
      2nd 2 rounds is Pushups
      3rd 2 rounds is Situps
      4th 2 rounds is Squats

Workout of the Day:

3 rounds
1 min box jumps (24”)
rest 30 secs
1 min deadlifts (185#/125#)
rest 30 secs
1 min row for Calories

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Warm-up:

10 Knees to Elbows
10 Quadriped Raises (each side)
10 OHS (w/ TB, Bar or 65lbs)
10 Rings Rows (Advanced feet elevated)

Skill/Power:

Tall Clean 3-3-3

Drill/Skill time!
Workout of the Day:

3 Rounds for time of:

155/115 Power Cleans 10 Reps
10 Burpees

Recovery:
Stretch (Hamstrings/Quads/Glutes)

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Warm-up:

AMRAP in 10 Minutes of:
5 Pushups
5 Mountain Climbers
10 Jumping Jacks

Skill:
Pose Running Drills

Workout of the Day:

600m Run
30 KBS
20 Jumping Pullups
400m Run
20 Jumping Pullups
30 KBS
600m Run

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Warm Up:

Abductor magnus stretch (30 sec ea. side)
Pec stretch (30 sec ea. side)
Leg swings/front to back/side to side (10 ea. leg)

Then….Get moving for 12 minutes!!

Saturday crew loves their team WODs!

Work out of the Day:

Tabata!!  8 cycles of each movement/20 seconds of work, 10 seconds rest.  Rest 1 minute between movements.

Box Jumps
Push press 45/75
Sit ups
Air squats

Add lowest number of reps for each movement for your total score.

Warm-up:
500m Run
2 Rounds w/ Barbell:
12 Deads
12 Presses
12 Back Squats
12 Push Jerks

“Together”....what more need be said

Workout of the Day:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

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Warm-up:
Row 250 meters
3 rounds
10-PVC OHS
10-PVC Overhead Lunge
10-PVC -Push Jerk

Dee Always working hard!

Workout of the Day:

Three rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
25 Pushups

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Warm-up:
300m Row
1minute Jump Rope
1minute Box Jumps

3 Rounds
10 Pushups
10 Supermans
10 V-ups
10 Ring Dips
10 KB/DB Swings

Skill:
Stretching (Hamstrings/Lower Back)

Workout of the Day:

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

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Warm-up:

3min Rowing
3 Rounds:
10 PVC Pass Thrus
10 Ring Rows
10 Barbell Presses
10 Step ups
5 OHLunges (25/10)

Saturday Team Time!

Workout of the Day:

20-18-16-14-12-10-8-6-4-2 reps of
Box Jumps
Pushups

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RECOVERY:
3 x :30 Lying Quad Stretch (:30 R, :30 L)
3 x :30 Butterfly Stretch
2 x :30 Pec Strech (:30 R, :30 L)

Warm-up:
Mini Tabata Row (4 cycles of :20sec work/:10sec Rest)

2 Rounds
10 KBS
10 Pass Throughs
10 Push Press
10 Sots Press

Sport:
Sprint 100m/Jog 100m
Sprint 200m/Jog 200m
Sprint 400m/Jog 400m
Sprint 200m/Jog 200m
Sprint 100m/Jog 100m

Workout of the Day:

  “Grace”
30 Clean and Jerks for time (#135/#95)

Post time to comments

Warm-Up:
Fish Game: (Damper 1)- go for 500m
2 Rounds
10 Wallballs
10 Ring Rows
Groiner Strecth (10 each leg)
10 Pass Throughs
Scorpion Stretch (10 each leg)

Power:
(1) Thruster EMOM
- Go for 10 minutes
- Increase Weight each Set

How do you feel after…FRAN?

Workout of the Day:

2K Row (Go for new PR)

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RECOVERY:
6-8 Min Foam Roll (Calf, Quads, IT Bands)
3 x :30sec Abductor Magnus Stretch (R/L)