TUESDAY. DECEMBER 28. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

10-9-8-7-6-5-4-3-2-1 of:
Ring Dip
Pull-up
Front Squat 60% Body Weight
*Post total time to complete in comments.

MONDAY. DECEMBER 27. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

3 ROUNDS FOR TIME OF:
 20 Pull Ups
30 Wall Balls
40 Double unders
*Post total time to complete in comments.

THURSDAY. DECEMBER 23. 2010

"COO COO" FOR TIME:
60 KettleBell Swings
50 Box Jump - 24 in.s
40 Wall Balls #20
30 Pull-ups
20 Sit-ups
10 Snatches
100 ft Overhead Lunge(50 ea leg)
*Post total time to complete in comments. This WOD is dedicated from this point on to our missing athlete Coo Coo. Hopefully he makes it back soon. Mutha Fucka!!

WEDNESDAY. DECEMBER 22. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
400m Run
20 Bench Presses 135 lbs
10 Pull-Up (Chest To Bar if Possible)
Post total time to complete in comments.

TUESDAY. DECEMBER 21. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
"CINDY"
20 MIN AMRAP OF:
5 Pull-Ups
10 Push-Ups
15 Squats

*Post total rounds completed and fractions there of!

MONDAY. DECEMBER 20. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

6 Rounds for time of:
15 m Bear Crawl
25 Push-ups
15 m Broad Jump
20 Kettlebell Swings 53 lbs
Post total time.

DEMOS
BEAR CRAWL
STANDING BROAD JUMP

FRIDAY. DECEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
20 Knees-to-elbows
60 ft Bear Crawl
15 Pull-up Burpees
60 ft crab walk
Post total time to complete in comments.

THURSDAY. DECEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
80 ft Traveling Burpees
80 ft Walking Lunge
80 ft Bear Crawl
80 ft crab walk
Post total time to complete in comments..

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
5 Curtis P's #95
5 Burpee Bar Hops
5 Hanging Wipers (substitute Knees to Elbows if you cant do wipers)
*Post total time to complete in comments.

DEMOS
CURTIS P's (Squat Clean+Forward Lunge L&R+Push Press = 1 Curtis P)
HANGING WIPERS

**Watch This: DR. THOMAS CAMPBELL - MY BIG T.O.E (PART 1 OF 18)
     This 18 part video series is ridiculously overwhelming with information. A bit lengthy, but I was left wanting more answers. Sick presentation!! Watch all 18parts, it gets really interesting later in the series.

TUESDAY. DECEMBER 14. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
Run 400 meters
50 Squats
*Post total time to complete in comments.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! I posted this list previously. Currently in need of the highlighted items!!

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

MONDAY. DECEMBER 13. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

ANNIE

50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups
*Post total time to complete in coments.

FRIDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
20 Floor Wipers #95
10 Push-ups
20 Lateral Jumps 12" barrier
Post total time to complete in comments.

DEMOS
FLOOR WIPERS

THURSDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

10 rounds for time of:
7 Sumo Deadlift High-pulls 95 lbs
7 Ring Dips
*Post total time to complete in comments. WATCH THE DEMOS, TECHNIQUE IS CRUCIAL IN THESE MOVEMENTS, AND FYI, I FUCKED UP MY BACK GETTING LAZY IN THE END OF A SET OF HEAVY SDHP'S.

DEMOS
RING DIP VARIATIONS
SUMO DEADLIFT HIGH PULLS

WEDNESDAY. DECEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of (intended to be a sprint, rest periods are included):
30 Double Unders
8 Pull-up - Chest To Bars
10 Power Snatches #75
12 Box Jump 24"
Rest 1 minute
*Post total time to complete. Clock runs through rest period.

TUESDAY. DECEMBER 7. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

RUN A MILE FOR TIME. 

Coaches Notes: 
*Go to your local High School or College track and run 4 laps (~1mile). Time your run and post to comments. Your trying to complete as fast as possible.
*Post total time to complete in comments.
 

MONDAY. DECEMBER 6. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

POWER SNATCH 1-1-1-1-1-1

*Post loads used in comments. This should work up to max effort so warm up heavily with lighter weight working up, once at about 85% to 90% of max effort start counting those as singles per the WOD, last set should one rep max effort!!

FRIDAY. DECEMBER 3. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 ROUNDS FOR TIME OF:
7 Back Squats #135 (go for speed)
7 Push Ups
7 Split Jerk #135
Bear Crawl length of concrete and back (~30meters)
*POST TOTAL TIME TO COMPLETE IN COMENTS!!

*FKNMAN BONUS
  2 Minutes max pull ups.
**POST REPS COMPLETED IN COMMENTS.

THURSDAY. DECEMBER 2. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
20 Double Unders
10 R.Arm Barbell Snatches #45
10 L.Arm Barbell Snatches #45
3 R.Arm Turkish Get-Ups (Barbell #45)
3 R.Arm Turkish Get-Ups (Barbell #45)
*Post total time to complete in comments.

WEDNESDAY. DECEMBER 1. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Burpee Box Jump laterals 24 inch (Jump "Over" Box)
10 Overhead Squats 75/55 lbs
Post total time to complete.

DEMOS
BURPEE BOX JUMP LATERALS
BURPEE SNATCHES "COMING SOON TO WOD NEAR YOU"

TUESDAY. NOVEMBER 30. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

AMRAP 20 minutes of:
5 Hang Squat Snatches #75
10 Burpees
15 Box Jump 24"
Post total rounds.

DEMOS
HANG SQUAT SNATCH