WODduh

HARD CHARGERS
Warm Up:
3x
5 Ring Pushups
5 Ring Pullups
10 Double Unders
5 Wall Squats
5 Sit Ups

5x2
Clean Complex w/ascending weight.
High hang, low hang, from floor.

GO GETTERS
Warm Up:
3x
5 Push ups
5 Pull ups or jumping pullups
10 jump rope
5 squats
5 sit ups

3x5 Back Squat

Sunday Go Getters!

Warm Up:

Side to side lunges

Butt kicks

Quad jumps

Inch worms

Soldiers

Samson stretch

Sumo Squat

Skill:

Front squat

WOD:

20 minutes AMRAP

5 push ups

10 sit ups

15 squats

Run 200m

Saturday Go Getters!

Warm Up:
Inch worms
Side to side lunges
Quad jumps
Long jumps
10 Soldiers
10 wall squats
5 push ups

Skill:
Overhead squat

WOD:
5 Rounds for time
Front Squat 15 reps with 35# bar
400m run

Deadlift. All day, every day.

I love this lift. I loved it long before I found CrossFit and its one of the many reasons I love CrossFit.

Franscam

HARD CHARGERS:
Warm Up (Burpees called intermittently):
1/2 mile run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Distinguishing between setup for deadlift, clean & snatch
Jump Shrugs for Snatch & Clean

WOD:
Fran

Homework: 5x5 Front Squat, 5x5 OHSquat, 5x5 Press

GO GETTERS:
Warm Up (Burpees called intermittently):
400 meter run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Shoulder Press, Push Press, Push Jerk

WOD:
Fran

Post times & scaling to comments!

Go Getters Sunday evening

Warm Up:
100m shuttle run X 2
5 inch worms
10 soldiers
10 touch downs
5 Samson stretches
5 Spidermans
30 sit ups

(Partner) WOD:
3 Rounds for time

Person A
10 box jumps 24"
10 push ups

Person B
holds bottom of the air squat

Person B holds the bottom of an air squat for the duration of Person A's box jumps and push ups. If Person B fails to hold the air squat, both people stop, perform 5 burpees, and resume the WOD where they left off.

WOD Class 6

Team WOD (2x 3person teams):

20 24" box jumps
50 yard 500lbs of cinder block
400 meter run
25 yard out and back tire flip (50 yard total)
400 meter run
50 yard 500lbs of cinder block
20 24" box jumps

Modified WOD for latecomers and minor injuries:
5x:
100 yard cinder block carry
20 pushups

Yardage & weight of cinder blocks is approximate. This took each time roughly 20 minutes. Today's focus was on team work and communication under physical stress.

Sarah's 2nd Class

GO GETTER IN TRAINING

Warm up:

400m run

5 inch worms

10 soldiers

30 sit ups

Skill:

Push up form

WOD 1

Max reps push ups

WOD 2

5 rounds of 20 reps each for time:

Walking lunge with 5 lbs weight overhead

24" long jump

Burpees

343 WOD in honor of the 343 NY Firefighters who died on 9.11.01

Look at this mean bastard.

Chris, Jaff & I attended this event yesterday. It was exhausting. More pics.

5th Set of Classes

HARD CHARGERS: Meet at Upper Parking Lot at 7am
Warmup -
1/2 mile easy pace, 1/2 mile race

Skillset -
Muscle Up Progression

Cashout -
1/2 mile sprint, must beat earlier time - for those who don't beat their earlier time, 40 burpees

GO GETTERS:
1/2 mile w/pushups, situps, squats (back, front, OH w/PVC)

Skillset -
Pullups (assisted, eccentric, kipping & ring)

WOD -
66 yard Deadlift carry (weight scaled to individual)
3x Up & Over Wall
66 yard Deadlift carry (weight scaled to individual)
15 Pushups

4th set of classes

HARD CHARGERS:
Warmup - 1k run w/PVC, stopping on the 1/4k for 20 OHS Squat, 20 Front Squat, 20 steps walking lunge. Follow with dynamic stretching.

WOD - 20 minutes of:
66 yard 135lb deadlift walk
Hill Climb, Up & Over 6ft wall, down flight of stairs, repeat 3x
66 yard 135lb deadlift walk
20 pushups

Skillset - Full Cleans, work with PVC then 45lb bar.

GO GETTERS:
Warmup (easy pace) - 10 minutes of 60s jump rope, one footed floor touch, j.r., squat, j.r., situps, j.r., lunge twist, j.r., one footed floor touch

Skillset - Deadlift introduction & review, pvc, med ball, cinderblock work for newbies, bar & weighted bar work for others.