Mobility:
10 Shin Box
10 Iron Cross
10 Rollover to V-Reach
10 Windmill
10 High Knee Tuck to Lateral Lunge

Warm-Up:
High Knee Skip
Straight Leg March
High Knee Run
Walking Quad Stretch
Butt Kick Run
Cariocas

Big Shout OUT and Congrats to our good friend and Mentor Coach Rick from CF Chula Vista for making it to the Games in the 60+ Masters Division.  Your BreakThrough Family is Proud of you.

Workout of the Day:

10 Rounds
250m Row -Max Effort

Rest 3 minutes between efforts

Score is average time of all ten rounds

Post time and thoughts to comments

Mobility:
10 1/2 Kneeling Adductor Dips
10 Kneeling Wall Hip Flexor Mobs
10 Multi-Planar Wall Ankle Mobs
10 Spiderman Walk w/Rotation
10 Shin Box
10 Squat to Stands

Warm-Up:
400m Run
2 Minute Jump Rope
1 Minute Step-Ups
:30 Sec. Jumping Jacks
:15 Sec Situps
:15 Sec. Pushups
:30 Sec. Split Jacks
1 Minute Box Jumps
High Knee Tuck
Straight Leg March
Backward Skip
High Knee Run
10 Inch Worms

Workout of the Day:

Strength:
Backsquat 55% of 1RM - 20 Reps

...then…

5 Rounds
SDHP (75/55)
Double Unders
Burpees
Seated Russian Twists

*In this workout there is a continuously running clock.  Perform each movement for 1minute switching to the next movement on the next minute.  This is performed until all movements have been performed.  There is a :90 sec rest between rounds, repeat for a total of five rounds.*

** Score is total reps**

Post score and thoughts to comments

Mobility:
10 Side Lying Extension Rotation
10 1 Leg Scapula Pushups
10 Prone Row to External Rotation
10 Wall Hip Flexor Mobs
10 Scapula Wall Slides
10 OH Lunge to Hip Lift

Warm-Up:
250m Row (damper @10)
(2 rounds)
10 Side Shuffle w/OH Reach
Back Pedals
Cariocas
High Knee Skip
10 Repeated Lateral Heidens
Rollover Get Up and Go

Team Time!!!! Friday Night Style

Workout of the Day:
AMRAP in 14 Minutes
2 Clean & Jerk (155/115)
4 CTB Pullups

Cashout:
Bar Rollouts 2 sets of 8

Post Rounds and Thoughts to comments

Mobility:
2 minutes of Step-Ups
Shoulder Mobility

Warm-Up:
(2 Rounds)
10 Seal Jacks
10 Split Jacks
10 In Place Heidens
Lateral High Knees
10 Figure 4’s
Butt Kick Run
Side Shuffle w/OH Reach
Cariocas

WHAT!!!!!!?????...Who Wants some???

Workout of the Day:
AMRAP in 12 Minutes

5 Wall Walks
25 Double Unders

Recovery:
Shoulder Rehab/Prehab Circuit 1

Post Rounds and thoughts to comments

Mobility:
10 Iron Cross
10 Scorpion Stretch
10 Thoracic Extensions
10 Prone T’s
10 Bentover T-Spine Rotations
10 Hip Swings (all directions)

Warm-Up:
3 Minute Jump rope
(3 rounds)
10 Squats
10 Pullups
10 Situps
10 Hip Extensions

Workout of the Day:

5 Rounds of Deadlift

5 Reps @ 50%
5 Reps @ 75%
5 Reps @ 100%

*In this workout you will do 5 reps at 50% wieght then immediately load bar to 75% weight do another 5 reps then load bar again to 100% weight and do 5 more reps.  Once 15 reps have been completed, rest 3 minutes and then repeat sequence 4 more times*

***100% load for this workout is figured at 83% of most current 1RM Deadlift.  The other numbers are adjusted to reflect this percentage****

Score is total lbs. moved in workout.

Recovery:
Static Bar Hang 1 minute

Post total pounds and thoughts to comments

Mobility:
10 Half Locusts
10 1/2 Kneeling Adductor Dips
10 Prone W’s
10 Shoulder Socket Rotations
10 Spiderman Walk to Hip Lift to Rotation

Warm-Up:
10 In Place Heidens
High Knee Runs
Straight Leg March
Butt Kick Runs
10 Figure 4’s
Forward Lunge
Backward Reach Run
Backward Lunge
Side Shuffle w/OH Reach
10 Prisoner Squats
5 Inch Worms

Or the feeling you get after 7minutes of Burpees..Yeah!!!!

Workout of the Day:
Tabata What’s This
(:20 sec of Work :10 sec of Rest for 8 cycles of:)

Row (calories)
Knees to Elbows
Box Jumps
Ring Pushups

*1 Minute rest between exercises*

**Score is lowest number for each added together**

Post score and thoughts to comments

Mobility:
10 F-Stretch
10 Iron Cross
10 Kneeling Adductor Mobs
10 Knee Break Ankle Mobs
10 High Knee Tuck to Lateral Lunge
10 Scapula Wall Slides

Warm-up:
400m Run
(2 Rounds)
10 Pass Throughs
10 OH Squats
10 DB Shoulder Press
10 V-Ups

Skill:
Thruster Review

Athlete Profile: Liz Goodrich (a.k.a. Animal)  For all of us who have had the pleasure of being with her during a WOD Liz is no stranger.  She is a standard that many in the box use to gauge their fitness.  Liz has been crossfitting for a little over 3 years and during that time has proven to be a worthy competitor, a valued team member and an invaluable member of the BreakThrough Family.  This year Liz sat 72 among Masters women age 45-49 worldwide after the opens.  Liz had this to say about her crossfit experience. ” I love having the experience of being coached in the gym environment”.  Additionally, she said “I love the family like community that we have here and seeing everyone else succeed is as awesome to me as if the accomplishment were my own”.  To show just what kind of person and athlete she is, when asked what her greatest accomplishment at crossfit has been, she said only this, “I don’t think I have reached it yet, everyday that I show up is an accomplishment.”  Liz said that her future goals are a crazy string of Muscle-Ups and Handstand Pushups.  Animal, the BreakThrough family only has two things to say.  We are Proud of you and you are AWESOME!!!!

Workout of the Day:
8 Thrusters (115/80)
15 Burpees
7 Thrusters
20 Pullups
6 Thrusters
25 Wall Balls
5 Thrusters
30 (HOD) Pushups

Recovery:
3 Way Band Shoulder Stretch

Post time and thoughts to comments