Warm up:

Foam roll (20 to 25 sec):
Quads, IT bands, Adductors

Ball roll: calves, peroneals, chest, tris

Dynamic Warm up: 2 Rounds:

10 seal jacks
10 push ups with rotation
10 rollover to v reach
10 split-stance kneeling adductor MOBS
10 no money drill
10 1 leg supine bridge (5 ea leg)

Skill:  Frog stand (tripod)

Work out of the Day:

Max height box jump
1-1-1-1-1

then…

Bench press
1-1-1-1-1

Warm-Up:

3 Rounds
20 Jumping Jacks
7 Box Jumps
10 Archer Rows
15 Hollow Rocks
10 Scapula Pulldowns

Happy About Pullups???

Workout of the Day:

Weighted Pull-ups 5-3-3-3-3-1 reps
(add weight increasing each set)

Post loads to comments

Recovery:
Wrist Mobility

Warm up:

Fish game!

3 Rounds:
10 hip swings
10 pass throughs
10 step ups
10 ring rows
10 push balls
10 hip extensions

Work out of the Day:

Ground to over head:
5000 lbs

*you choose your weight…then determine how many reps you need!  The more weight, the less reps!

then….

750 m row for time.

ANNOUNCEMENT:
Monday October 31st starts a 5 week DEDICATED PERFORMANCE ENHANCEMENT PROGRAM!  Very specific programing will be designated to every Monday and Thursday.  If these are not days that you typically work out, please consider changing your schedule for these 5 weeks if possible to include these days.  You can make up a missed session on a Saturday, but because some of these days may be fairly involved, you would miss out on valuable coaching available to you during the week.  All other days (tuesday/wed/friday), will be normal CrossFit programming to compliment the program.  The FIRST Monday and Thursday of October will be “test day”.  We need to establish a base so we are able to measure our progress.  Please, if at all possible, try and make these days.  Also, make sure you have journal pages ready to track your daily wods.  WOD Trackers are available for $17 if you would like to purchase one, otherwise use your binder or just bring in a notebook.  I think that covers everything!  This is going to be great guys…PRs here we come!

Post thoughts to comments.

Warm-up:
400m run
50 Jumping Jacks
200m Run
25 Seal Jacks
+ Hip Prep/Shoulder Prep

Workout of the Day:

Time Limit 16 minutes:
Penalty: 5 Burpees for every minute over the 16 minute mark.

Take bodyweight plus age and that gives you the number of reps for the fisrt movement.  Then half of that number is the number of reps for second movement.
(example: 200lbs @ 35 yrs would be 235 reps of first movement and 118 reps of second movement.)

The two movements are:
Pushups
Airsquats.

You may partition the work any way you wish to get it completed.

Recovery:
Foam/Ball Roll Quads, Triceps, Chest
Abductor Magnus Stretch- 1 minute each leg
Pec/Shoulder Stretch- 1 minute each side.

Post thoughts to comments

Warm-Up:
1/2 Tabata Row
1/2 Tabata Jump Rope
3 Rounds
10 Muscle Snatch
10 Step-Back Lunge w/Bar
10 1 Arm Band Row
7 1 Arm Swings

TEAM  Together Everyone Accomplishes More!

Workout of the Day:

AMRAP in 21 Minutes

7 Swings
14 Situps
21 Double Unders

Post rounds to comments

Recovery:
Elbow Mobility
Ball Roll- Calves

Warm up:

3 minute barefoot jump rope

3 rounds:
10 seal jacks
10 dive bomber push ups
10 medball cleans
10 ring rows
    + shoulder prep

Mobility: Wrist mobility

Skill:
Clean pull
Jerk

Work out of the Day:

        “Jan”

10 Rounds for time of:
5 clean & jerks (135/85)
5 strict pull ups

Post times and thoughts to comments.

Warm Up:
500m row

3 Rounds:
10 hip swings
10 walking lunges
10 toes to bar
10 squats
10 russian barbell twists
5 cartwheels
10 swings

Workout of the Day:

Front Squats
2-2-2-2-2

Then…. For Time:

30 Power Snatch 75/55 lbs
30 OHS 75/55 lbs
30 Wall Balls
Run 400m

Post results and thoughts to comments.