Warm-up:
2 minutes Jump Rope
3 Rounds
10 Pass Throughs
10 KBS
10 Dive Bomber Pushups
10 Pullups
10 Sots Press

Skills:
Going Overhead

Workout of the Day:

On the minute:

Complete 5 burpees and perform max rep 95 lbs ground to overhead on the minute.

The goal is to complete 100 total reps ground to overhead.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many reps ground to overhead as you can during that minute.
At the beginning of the next minute perform 5 burpees and then max rep ground to overhead and so on until you reach 100 total reps of ground to overhead.

Post the total number of minutes it took to reach 100 reps ground to overhead.

Rowing Facts to Live By (by Keith Sides D.V.M.)
1.  If you have to ask yourself, “Are these shorts too short?” The answer is yes
2.  One glazed doughnut or two cookies equals, 5,000 meters.
3.  Not everyone who looks fit can row.
4.  The harder you row, the more likely you are to pass gas.
5.  The tiny seat on the rowing machine does make your butt look big
6   Rowing with the damper set at ten does not mean you are a ten.
7.  A PR is only good for 2 years without an age disclaimer
8.  Putting a cushion on the seat does not prevent the burning in your buttocks
9.  When told you have good form it is not about your physique.
10. The Viking death rate after rowing from Greenland to North America was 100%.

Warm-up:
Cone Drills

This might be one to practice…lol

Workout of the Day:
Front Squat 3, 3, 3, 3, 3, 3
Bench 8x3 @ 65% of 1 RM (45 seconds rest)

Finish with Tabata Row (8 Cycles of :20sec work/:10 sec rest)

Post Loads and thoughts to comments

Warm up:

Bear Complex: 3 Rounds
**Increase weight each round.

Power clean
Front squat
Push press
Back squat
Push press/behind neck

One time through equals 1 rep.  Each round is 5 reps.

Annette and Susan giving their all!

Work out of the Day:

Five rounds for load and time of:
5 Deadlifts
5 Handstand push-ups

Recovery:
Stretch/foam roll

Post thoughts and results to comments.

Warm-up:
10 Box Jumps
10 Pullups
10 Situps
10 Swings
10Pushups
10 Dbl Unders
10 Arch Rocks
10 Ring Dips
10 Mountain Climbers
10 Burpees

Workout of the Day:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments

Recovery:
Stretch/Foam Roll - Calves

To stay with our Main Site Programming we are having an Active rest/recovery/Open Gym type day (for all of you who just can’t stay away).  You can come in and do the posted recovery stuff, make up a WOD (...only if you missed a day) or work on skill.  Coaches will be available for help, but this is more of an open gym format.  Enjoy.  Still sign up as normal for class times.

Warm-up:
Basic CrossFit Warmup

Some of the Nation…More to come!

Workout of the Day:
3 Rounds (NO TIME!!!!)
15 GHD Situps
15 Hip Extensions
15 KB/DB Swings
15 Bench Press
15 Pullups

**Weight stuff should be kept Light to Medium**

Finsh with 2000m Row (if you like)

RECOVERY:
Roll
Stretch

Warm-up:
500m Row
3 Rounds:
10 Jumping Pullups
10 DB Presses
10 Squats
10sec Handstand

Skill:
GHD Situp

Workout of the Day:

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Post time to comments

Warm-up:
2 Rounds
10 Box Jumps
10 Hollow Rocks
10 Ring Pushups
10 Mountain Climbers

3 Rounds - (:30 Sec each leg)
Hamstring Stretch
Achillies Stretch
Calf Stretch

Workout of the Day:

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.