Warm up:

500 m row

2 Rounds:
10 squats
10 hspu
10 box jumps
10 KB/DB swings

Work out of the Day:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Post total and thoughts to comments.

Warm up:

500 m row

3 Rounds:

10 Supermans
10 Push ups
10 Pull ups
10 Ring dips
10 Reverse lunges
10 KB/DB swings

Challenge:  Max mountain climbers in 1 minute

Work out of the Day:

50-40-30-20-10 reps for time of:

Double unders
Sit ups

Post thoughts to comments.

Warm up:

10 Pass throughs
Lying shoulder stretch
Hamstring stretch
Quad stretch
Adductor magnus stretch

2 rounds:

10 Push press/pvc
10 SDHP/pvc
20 Jumping Jacks
20 Split Jacks
20 Seal Jacks
10 Single leg March
10 Power Skips
10 Figure Fours
10 Burpees
5 Inch Worms

Work out of the Day:

“Fight Gone Bad”

In this workout you work at each station for 1 minute then rotate to the next. There is a 1 minute break at the end of each round. This is a 3 round WOD. The stations are:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.  Score is TOTAL reps.

Post thoughts to comments.

Warm-up:
2min Jump Rope

3 Rounds
10 Squats
10 Ring Pushups
10 Hollow Rocks
10 DB Shoulder Press
+ Hip Prep
Shoulder Mobility

Skill:
Thruster Technique

Workout of the Day:

Thruster 2-2-2-2-2-2-2

Post loads to comments

Warm up:

Fish game!

3 rounds:

10 Pass throughs
10 Walking Lunges
1 Rope climb (or 10 sec hold)
10 Shoot throughs
10 Long jumps
10 Push balls

then….Burgner warm up with bar

Challenge:  Plank/max hold

Welcome home Jodi!

Work out of the Day:

21-15-9 reps for time of:
24” Box jump
75/55 pound Power snatch
Chest to bar Pull-up

Post thoughts and times to comments.

Warm up:

3 Minute row/damper 5

Iron Cross stretch
Scorpion stretch
Hamstring stretch
Quad stretch
Adductor magnus stretch

3 Rounds:

10 pass throughs
15 sit ups
10 sec rope hold
15 push balls
5 dead hang pull ups

Work out of the Day:

15 Min AMRAP of:

10 Burpees
15 Toes to bar
20 KB/DB swings

Post rounds completed and thoughts to comments.

Warm-up:
500m Row
3 Rounds
10 Single Leg March
10 High Knee Tucks
10 Figure 4’s
10 Inch Worms

Fun in the Sun!!!

Workout of the Day:

RUN!!!

1x800m, Rest 3 Min
2x400m, Rest 2 Min
3x200m, Rest 1 Min.

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