Thursday, May 31, 2012

THURSDAY. MAY 31. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT
JUMPING

3) W.O.D
(A) 6 X 200M SPRINTS.
(B) AMRAP.7 OF:
10 POWER JUMPS (FOR MAX HEIGHT)
15 BALL SLAM #20
*FOR (A) TIME EACH 200M SPRINT INDIVIDUALLY. YOUR TIMES FOR EACH EFFORT WILL BE YOUR REST PERIOD BETWEEN EFFORTS. POST TIMES FOR EACH 200M SPRINT TO COMMENTS. FOR (B) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. JUMP MOFO!!





 
WHITEBOARD


**RAMP WOD**
(A) 30 - 20 - 30 OF:
DOUBLE UNDERS
SIT UPS
(B) 20 - 10 - 20 OF:
BURPEES
+200M RUN AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE (A) AND ALSO (B) TO COMMENTS. REST 3MIN BETWEEN (A) & (B).

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Wednesday, May 30, 2012

WEDNESDAY. MAY 30. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUATS
TIRE PULL

 
3) W.O.D
2 ROUNDS FOR TIME:
20 FRONT SQUATS #135
40M TIRE DRAG / PULL + #20 MED BALL WITHIN
100 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
AMRAP 15 OF:
10 PUSH PRESS #85 (MINIMUM - ASK COACH)
10 BROAD JUMPS
200 M RUN
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS.
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Tuesday, May 29, 2012

TUESDAY. MAY 29. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESSING 
PULL UPS

3) W.O.D
FOR TIME:
45 PRESS #85
15 PULL UPS
30 PUSH PRESS #95
30 PULL UPS
15 PUSH JERK #105
45 PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. KNOW THE DIFFERENT TECHNIQUES OF GOING OVER HEAD.





 
WHITEBOARD

**RAMP WOD**
10 - 1 - 10:
BOX JUMP 24"
POWER SNATCH #65 (minimum-ask coach)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
**SEQUENCE IS AS FOLLOWS:
10 BOX JUMP 24" (BJ)
1 POWER SNATCH (PS)
9 BJ
2 PS
8 BJ
3 PS
... AND SO ON, FINISH AT 1 BOX JUMP / 10 POWER SNATCH.
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Monday, May 28, 2012

MONDAY. MAY 28. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 3-3-3-3-3
(B) 5 ROUNDS:
1MIN AMRAPS OF:
5 DEADLIFTS #275 + MAX BURPEES
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS. FOR (B) SET 1MIN ON THE CLOCK, HIT START AND COMPLETE 5 DEADLIFTS AT THE RXd WEIGHT AND WITH THE REMAINDING TIME COMPLETE AS MANY BURPEES AS POSSIBLE, REST EXACTLY 1MIN BETWEEN ROUNDS AND POST TOTAL BURPEES COMPLETED FOR ALL 5 ROUNDS. *COMPARE TO FEBRUARY 6 2012.





WHITEBOARD

 
**RAMP WOD**
(A) DEADLIFT 5-5-3-3-2-2-2
(B) 2MIN MAX K2E (KNEE UPS IF SCALING) 
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL NUMBER OF REPS COMPLETED FOR (B) TO COMMENTS. 

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SUNDAY. MAY 27. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
RECOVERY / SKILL - SNATCH WORK - SEE WHITEBOARD


 
WHITEBOARD

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Friday, May 25, 2012

FRIDAY. MAY 25. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS
BOX JUMPS

3) W.O.D
7 ROUNDS OF:
10 RING DIPS
5 BOX JUMP 30"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.







 
WHITEBOARD


**RAMP WOD**
(A) FOR TIME:
100  HR PUSH UPS
(B) 2 MIN ALT FORWARD LUNGE
*POST TOTAL TIME TO COMPLETE  FOR (A) TO COMMENTS AND ALSO NUMBER OF REPS ACCOMPLISHED FOR (B).

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Thursday, May 24, 2012

THURSDAY. MAY 24. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
WALL BALL

3) W.O.D
"CF-MAIN SITE  WOD MAY 17, 2012"
5 ROUNDS OF:
10 POWER CLEANS #135
15 WALL BALLS #20 / 10' TARGET
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 **STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE**




 
WHITEBOARD


**RAMP WOD**
15MIN LADDER OF:
KB SWINGS 1.5pood / #53 (AMERICAN - TO OVERHEAD) 
DOUBLE UNDERS
*POST TOTAL REPS COMPLETED TO COMMENTS.THE SEQUENCE IS AS FOLLOWS:
1 KB SWING
2 DUs
3 KB SWING
4 DUs
5 KB SWING
6 DUs
7 KB SWING
8 DUs
9 KB SWING
.....AND SO ON UNTIL 15MIN IS UP.
*COMPARE TO MARCH 13, 2012.


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Tuesday, May 22, 2012

WEDNESDAY. MAY 23. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLOSE GRIP BENCH
DUs

3) W.O.D
FOR TIME:
50 DOUBLE UNDERS
12 CLOSE GRIP BENCH #185
30M  WALKING LUNGES
9 CLOSE GRIP BENCH #185
30M WALKING LUNGES
6 CLOSE GRIP BENCH #185
RUN 800M
6 CLOSE GRIP BENCH #185
30M  WALKING LUNGES
9 CLOSE GRIP BENCH #185
30M WALKING LUNGES
12 CLOSE GRIP BENCH #185
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE TO COMMENTS. FOR STRENGTH BIAS, IF YOUR BODY WEIGHT (BW) IS OVER #185 USE YOUR BW AS LOAD AND ALSO POST TO COMMENTS.





 
WHITEBOARD


**RAMP WOD**
12 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)
12 BURPEES
400M RUN
9 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)
9 BURPEES
400M RUN
6 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)
6 BURPEES
400M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



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TUESDAY. MAY 22. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUMBELL - GROUND TO OVERHEAD (G2O) *POWER CLEAN & PRESS (JERK)
PULL UPS - STRICT
3) W.O.D
10 - 1 - 10 OF:
STRICT PULL UPS
DUMBBELL G2O #50
*THE SEQUENCE IS AS FOLLOWS:
10 STRICT P.U.
  1 DMBL G2O
  9 STRICT P.U.
  2 DMBL G20
  8 STRICT P.U.
  3 DMBL G20
... AND SO ON, FINISHING WITH 1 STRICT PULL UP / 10 DUMBBELL G20.
**POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
5 ROUNDS OF:
10 BACK SQUATS #155
10 BODY ROWS
*POST TOTAL TIME TO COMPLETE.
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Monday, May 21, 2012

MONDAY. MAY 21. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE
BUTTERFLY SIT-UPS

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3-3
~REST 3MIN
(B) 2MIN MAX  B.SITUPS
* POST LOADS ACCOMPLISHED AND ANY MISSES TO COMMENTS. ALSO POST MAX REPS COMPLETED FOR (B).

SNATCH BALANCE DEMO HERE



 
WHITEBOARD


**RAMP WOD**
(A) ON THE MINUTE FOR 10:
2 WALL CLIMBS
(B) 50 BOX JUMPS FOR TIME.
* FOR (A) YOU MUST COMPLETE 2 WALL CLIMBS EVERY MINUTE FOR 10 MINS, IF ON ANY MINUTE YOU CAN NOT COMPLETE THE 2 WALL CLIMBS BEFORE THE 10MINS IS UP THAN ITS A DNF (DID NOT FINISH), POST WHICH MINUTE YOU REACHED AND NUMBER OF WALL CLIMBS COMPLETED. ALSO POST TIME FOR (B) TO COMMENTS.
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Saturday, May 19, 2012

SATURDAY. MAY 19. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OPEN BOX

3) W.O.D
OPEN BOX 9-12


 **STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE**




 
EXPLORE!!
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Friday, May 18, 2012

FRIDAY. MAY 18. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL
REVERSE LUNGE *FRONT RACK POSITION

3) W.O.D
(A) FOR TIME:
50 SDHP #105
+ 5 JUMP SQUATS AT EVERY BREAK IN ACTION.
(B) FOR TIME:
50 ALT. REVERSE LUNGE #105 *FRONT RACK
+ 5 JUMP SQUATS FOR EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE (A) & (B) AND NUMBER OF BREAKS FOR EACH IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
FOR TIME:
100 PULL-UPS
*SCALE AS NEEDED (BANDS), POST TOTAL TIME TO COMPLETE AND WHICH BANDS UTILIZED TO ACCOMPLISH IN COMMENTS.
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Wednesday, May 16, 2012

THURSDAY. MAY 17. 2012

 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN
CLAPPING "BECAUSE YOUR HAPPY AND YOU KNOW IT" PUSH-UPS 

3) W.O.D
4 ROUNDS OF:
15 CLAPPING PUSH UPS
5 HANG POWER CLEAN #155
*POST TOTAL TIME TO COMPLETE TO COMMENTS.
*BONUS (DO IT) - ACCUMULATE A MINIMUM OF  5MINS IN A FULL SQUAT POSITION, UPWARDS OF 10 MINS UNBROKEN IS A NICE GOAL.



 
GO CAMILLE!!


 
WHITEBOARD


*RAMP WOD*
5 ROUNDS OF:
10 BOX JUMPS 24"
5 PUSH JERK #95 (MINIMUM-ASK COACH)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

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WEDNESDAY. MAY 16. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE LATERAL BOX JUMPS
KB SWING

3) W.O.D
FOR TIME:
21 - 15 - 9  OF:
BURPEE LATERAL BOX JUMPS 20 "
KB SWINGS 2pood
DOUBLE UNDERS *REPS X2
*POST TOTAL TIME TO COMPLETE TO COMMENTS.


 THEY DEFINITELY DIDNT GET THAT PHYSIQUE CROSSFITTING... NATURALLY PALEO!!

"WHAT IF WE CHANGED THE NAME OF SUGAR TO "POISON". WOULD YOU STILL EAT IT?

 

 
WHITEBOARD


**RAMP WOD**
3 ROUNDS FOR TIME:
20 WALL BALLS #20 / 8' (MINIMUM)
20 KNEES TO ELBOWS
40 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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