Tuesday, July 31, 2012

TUESDAY. JULY 31. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TRAVELING LATERAL DUMBBELL ROW
HANG SQUAT SNATCH

3) W.O.D
5 ROUNDS:
28' TRAVELING LATERAL DUMBBELL ROW #25's
7 HANG SQUAT SNATCH #95
21 AIR SQUATS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD


**RAMP WOD**
(A) 10-15MINS TO FIND  DEADLIFT 1RM.
(B) 21-15-9 OF:
THRUSTERS #75
PULL UPS
*POST 1RM ACCOMPLISHED FOR (A) AND POST TOTAL TIME TO COMPLETE (B) IN COMMENTS. 





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Sunday, July 29, 2012

MONDAY. JULY 30. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
DOUBLE UNDERS

3) W.O.D
10 ROUNDS:
200M RUN
30 DOUBLE UNDERS
+
3 BURPEE BREAK BONUS.
*POST TOTAL TIME TO COMPLETE. SHOOT FOR UNBROKEN ON YOUR DOUBLE UNDERS, EVERY TIME YOU BREAK, STOP AND DO 3 BURPEES BEFORE PROCEEDING.

 

 
WHITEBOARD


**RAMP WOD**
RUN 2 MILES FOR TIME. 


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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SATURDAY. JULY 28. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
OPEN BOX - SEE WHITEBOARD



 
WHITEBOARD


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Friday, July 27, 2012

FRIDAY. JULY 27. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH GRIP BARBELL COMPLEX

3) W.O.D
(A) A.M.COMPLEX.A.P 7MIN OF:
1 COMPLEX #75:
SNATCH GRIP DEADLIFT 
HANG P. SNATCH 
SNATCH GRIP PRESS 
SNATCH GRIP OVERHEAD REVERSE LUNGE #75 EA. LEG
(B) 4 INDIVIDUALLY TIMED ROUNDS:
4 X 20'  (80') TIRE PULL + #20 MEDBALL WITHIN  






 
WHITEBOARD
 

**RAMP WOD**
(A) BACK SQUAT 5-5-5-3-3-3
REST~3MIN
(B) 2MIN MAX DOUBLE UNDERS
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL REPS COMPLETED FOR (B) TO COMMENTS. 





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Wednesday, July 25, 2012

THURSDAY. JULY 26. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
-FOR TIME-
(C1) 30-25-20-15 OF:
DOUBLE UNDERS
SIT UPS (BUTTERFLY)
+
(C2) 4 ROUNDS OF:
200M RUN
6 HANDSTAND PUSH UPS
*2 STOPWATCHES IF YOUR SOLO ON THIS ONE. COMPLETE THE FIRST COUPLET (C1) FOR TIME. THEN IMMEDIATELY COMPLETE THE SECOND (C2) FOR TIME. ADD THE TWO UP FOR TOTAL TIME. NO REST PERIOD RXd BETWEEN (C1) & (C2), THAT'S WHY I SAY 2 STOPWATCHES, YOU WILL NOT HAVE TIME TO WRITE DOWN THE TIME OF (C1) BECAUSE OF YOUR OVERWHELMING NEED TO START (C2)!! GO FAST.



 

 
WHITEBOARD


**RAMP WOD**
3 ROUNDS:
400M RUN
30 TIRE LATERALS *IN&OUT = 2 REPS  (MED TIRE ~18"-20")
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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WEDNESDAY. JULY 25. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
3 ROUNDS OF:
10 DEADLIFT #275
10 BOX JUMP #30
20 GOOD MORNINGS #75
20 RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




 
WHITBOARD




3 ROUNDS OF:
10 DEADLIFT #135
10 BOX JUMP #24
20 GOOD MORNINGS #45
20 PUSH UPS 
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:

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Tuesday, July 24, 2012

TUESDAY. JULY 24. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN AND JERK

3) W.O.D
12-9-6-6-6 OF:
CLEAN & JERK #135
+
30 DOUBLE UNDERS AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD






**RAMP WOD**
(A) 12-10-8-6-4 OF:
CLEAN & JERK #75
+
20 DOUBLE UNDERS AFTER EACH REP ROUND.
(B) 2MIN MAX SIT UPS (BUTTERFLY)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALSO POST REPS ACCOMPLISHED FOR (B).





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Sunday, July 22, 2012

MONDAY. JULY 23. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BOX JUMP OVER

3) W.O.D
FOR TIME:
20 BURPEE BOX JUMP OVER 20"
30 PULL UPS
60 PUSH UPS
100 AIR SQUATS
60 PUSH UPS
30 PULL UPS
20 BURPEE BOX JUMP OVER 20"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.








**RAMP WOD**
-FOR TIME-
20 BURPEES
+
4 ROUNDS OF:
200M RUN 
30 AIR SQUATS 
+
20 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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SATURDAY. JULY 21. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
FRONT SQUAT


3) W.O.D
OPEN BOX - SEE WHITEBOARD




 
WHITEBOARD


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:


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Friday, July 20, 2012

FRIDAY. JULY 20. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SEATED PRESS

3) W.O.D
FOR TIME:
50 SEATED PRESS #95
+ 3 SUMO DEADLIFT HIGH PULL #95 AT EACH BREAK IN ACTION (BAR STOPS MOVING). 
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




 
WHITEBOARD




**RAMP WOD**
FOR TIME:
100 SEATED PRESS #45 (BARBELL ONLY)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Thursday, July 19, 2012

THURSDAY. JULY 19. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS


3) W.O.D
4 ROUNDS FOR TIME:
400M RUN
20 C2B PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 

 
WHITEBOARD


**RAMP WOD**
AMRAP 15:
10 PULL UPS
200M RUN
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. 






WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:

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Wednesday, July 18, 2012

WEDNESDAY. JULY 18. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
2 ROUNDS FOR TIME:
30 BURPEES
12 SQUAT CLEANS #155
90 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD




**RAMP WOD**
COMPLETE FOR TIME:
 400M RUN
+ 
3 ROUNDS OF:
10 DEADLIFT #135 OR 70% 1RM (MINIMUM-ASK COACH)
20 BOX JUMP OVERS 20"
+
400M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:



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Tuesday, July 17, 2012

TUESDAY. JULY 17. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE PULL 
BOX JUMPS

3) W.O.D
5 ROUNDS OF:
60'  TIRE PULL + #20MED BALL WITHIN
10 BOX JUMPS 30"
*POST TOTAL TIME TO COMPLETE TO COMMENTS. 







SOUNDS GOOD, BUT REALLY IS THAT INSPIRING, I THINK NOT!
AS CROSSFITTERS WE DON'T "WISH" TO BE SOMETHING WE ARE NOT. 
INSTEAD WE CONTINUALLY IDENTIFY OUR WEAKNESSES AND WHERE WE LACK STRENGTH AND ATTACK IT HEAD ON... DAY IN AND DAY OUT!!
3-2-1...GO!


 
WHITEBOARD




**RAMP WOD**
3 ROUNDS FOR TIME:
10 BURPEE POWER SNATCH #75
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:


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