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

3.SKILL
* TURKISH GET-UPS

4.WOD 
*3 rounds for time of:
400m Run
6 Deadlifts #135
5 Hang Power Cleans #135
4 Front Squats #135
3 Push Jerks#135
Post total time to complete in comments.

**EXTRA CREDIT:  TABATA SITUPS

**THE TURKISH GET-UP!!

SATURDAY. JANUARY 29. 2011

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

3.SKILL
* POWER SNATCH  

4.WOD
*5 ROUNDS FOR TIME (R4T) OF:
3 HANG SNATCH #95
6 OVERHEAD SQUATS #95
9 KNEES TO ELBOWS
30M BEAR CRAWL
*Post total time to complete in comments.


**DONE ON 2/2/2011...13:02 - :08 = 12:54 (~:08 SECONDS TO STOP TIMER).

**DEFINITELY NOTHING TO DO WITH TODAYS WOD, BUT DAM THATS A HOT BITCH.  THESE ARE CALLED SIT-INS!! NEED TO GET A BELT OR RIG SOMETHING!!

**SELF EXPLANATORY.

NOTE: CLICK ON PICS TO ENLARGE TO ACTUAL SIZE.

FRIDAY. JANUARY 28. 2011

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

3.STRENGTH
* POWER CLEAN 3-3-3-3-3-3
 
4.WOD
10 MIN A.M.R.A.P OF:
5 PUSH PRESS #135
10 BURPEE BOX JUMP 24"
15 OVERHEAD ALTERNATING LUNGES #25PLATE
*Post total time to complete in comments.

 **POWER CLEANS OUTDOORS. DOESN'T GET ANY BETTER!

**CF ELITE HEATHER B AT THE TOP OF THE PUSH PRESS!

**NOT MANY EXERCISES FUCK THE THE HAMSTRINGS UP AS MUCH AS THE O.H. WALKING LUNGE.

THURSDAY. JANUARY 27. 2011

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

3.SKILL
* MED BALL CLEANS #20 *Complete at least 30 perfect cleans prior to the WOD.

4.WOD
5 rounds for time (R4T) of:
15 Hang Squat Snatches #75
30 Double Unders
Post total time to complete in comments.

 **Medicine Ball Cleans are excellent skill transfer exercises. Perfect this movement!!

**Quadruple extension prior to getting under the bar as fast as fucken possible in a good squat snatch. Now lets see that snatch.

**This is a pic from this years OC Throwdown. Flying through the Double Unders!!

WEDNESDAY. JANUARY 26. 2011

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

3.STRENGTH
*BACK SQUAT 3-3-2-2-1-1-1

4.WOD

*A.M.R.A.P 15 MINS OF:
 5 Pull-ups
 5 Knees-to-elbows
 10 Push-ups
 15 Double-unders
 Post total rounds completed in comments. Also post loads used for back squats.

**BACK SQUATS ARE UN-PARALLELED IN PURE STRENGTH WHEN DONE PROPERLY. NOW "BACK SHOTS" LIKE THIS ONE ARE ALSO VERY NICE!!

**BIG SWING IN YOUR KIP WILL GENERATE A LOT OF POWER / MOMENTUM FOR THE PULL!

**WHO DOESN'T LIKE DOUBLE UNDERS... HEY YOU CAN TELL SHE DOES!!

TUESDAY. JANUARY 25. 2011

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

3.SKILL
*WORK ON DOUBLE UNDERS.

4.WOD

4 ROUNDS FOR TIME (R4T):
20 Kettlebell Swings 1.5Pood (#53)
25 m Walking Overhead Lunge (#25) *UP & BACK @ BAFKNMAN BOX
10 Burpees
Post total time to complete in comments

* THE PATH OF TRAVEL FOR KB IS DEPICTED HERE.

 

 * OVERHEAD WALKING LUNGE.

MONDAY. JANUARY 24. 2011

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

3.SKILL
*WORK ON TOES TO BAR.

4.WOD
For Time:
*75 Thrusters 50% bodyweight .
*Each time you drop the bar do a 60 ft Bear Crawl.

*Post total time to complete in comments.

 **@ 2009 CF. Games. Finish position of the thruster!!

*CF Coach at bottom position of a good front squat (Right Pic), also the bottom position of the thruster. Try to keep the bar in / on contact with shoulder girdle in order to transfer momentum into the press out of the squat.

*Its not uncommon to find a sign like this posted at your local CF facility. You wont find anything like this at your local globo gym, because they don't give a shit.

FRIDAY. JANUARY 21. 2011

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

3.STRENGTH 
*BENCH PRESS 1-1-1-1-1

4. WOD
3 ROUNDS FOR TIME (R4T) OF:
*400 METER RUN
*15 OHS (OVERHEAD SQUAT) #75
*20 PULL UPS
*25 KB SWINGS 1.5 POOD (#53)

 **RUNNING!! YESSS, RUNNING IS AWESOME.

**THE KB FINISH, @ THE TOP. AMERICAN SWING. HEAD ALL THE WAY THROUGH!!

THURSDAY. JANUARY 20. 2011

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

For Time:
25 Walking Lunges
20 Pull-ups
50 Box Jump 20"
20 Double Unders
25 Ring Dips
20 Knees-to-elbows
30 Kettlebell Swings
30 Sit-up (abmat)s
20 Hang Squat Cleans 75 lbs
25 Back Extensions
30 Wall Balls
Post total time to complete in comments.

*This honey is cranking out some walking lunges. I'm sure that fella in the rear is just checking her form, just as closely as I would!!

**I mean come on, strong is the new skinny as far as I'm concerned.

**Eva T hittin some ring dips and hand stand push ups in a wod called Nate! Shes a beast (in a good way).

**For your own safety and my own. Take a good look. LOL

WEDNESDAY. JANUARY 19. 2011

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

" PUSH-UP LINDA"
For time:
10 Deadlift 1.5xBW
20 Push-ups
10 clean .75BWs
9 Deadlift 1.5xBW
18 Push-ups
9 clean .75B
8 Deadlift 1.5xBW
16 Push-ups
8 clean .75BW
7 Deadlift 1.5xBW
14 Push-ups
7 clean .75BW
6 Deadlift 1.5xBW
12 Push-ups
6 clean .75BW
5 Deadlift 1.5xBW
10 Push-ups
5 clean .75BW
4 Deadlift 1.5xBW
8 Push-ups
4 clean .75BW
3 Deadlift 1.5xBW
6 Push-ups
3 clean .75BWs
2 Deadlift 1.5xBW
4 Push-ups
2 clean .75BWs
1 Deadlift 1.5xBW
2 Push-ups
1 clean .75BW
Post total time to complete in comments.

 **CF Elite Nicole C in the phases of the hang power clean.

**Nicole C teaching the push-up, Eva T demonstrating the push-up (bottom position).

 **JUST A REMINDER!!

TUESDAY. JANUARY 18. 2011

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

A.M.R.A.P 20 minutes of:
8 Turkish Get-Ups #30
10 Burpees
15 Knees-to-elbows
Post total rounds COMPLETED.

 **ITS CALLED KNEES TO ELBOWS (BOTTOM PIC) NOT KNEES TO TRICEPS (TOP PIC).

 **WE DEFINITELY NEED A SLED. THAN A HOTT BITCH TO PUSH IT. LOL

MONDAY JANUARY 17. 2011

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

FOR TIME 21-18-15-12-9 OF:
DEADLIFT #95 
HANG CLEAN #95
FRONT SQUAT #95
PUSH PRESS #95
*POST TOTAL TIME TO COMPLETE.

*MIRANDA  DEADLIFTING WHAT LOOKS LIKE MAYBE 200LBS, I'M TO FOCUSED ON THOSE LEGS!!

*NICE FRONT SQUAT DEMO... AS SEEN FROM THE REAR. WE LIKE THE REAR!

FRIDAY. JANUARY 14. 2011

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

A.M.R.A.P 25 MINS OF:

3 TURKISH GET-UPS EA ARM #25
6 OVERHEAD SQUATS #95
9 BURPEES
12 BOX JUMP 20"
*POST TOTAL ROUNDS COMPLETED.

*EVA T. AND THE TURKISH GET-UP. THAT'S SOME INTENSE FOCUS IN THOSE EYES!

*UTILIZING MED BALL FOR DEPTH IS A GOOD TECHNIQUE.  ALTHOUGH FULL DEPTH IS NOT ALL THAT COMPLICATED.

THURSDAY. JANUARY 13. 2011

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

OVERHEAD SQUAT
1-1-1-1-1-1-1
*Post loads for each rep. Also make sure to do several warm up reps at sub maximal weight.

**NICE... KNEES OUT OVER TOES, BACK ERECT, ACTIVE SHOULDERS. ALSO NOTE THE DETERMINATION IN HER FACE... NO PAIN FACE!!!

WEDNESDAY. JANUARY 12. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
"ANGIE"
Complete for time:
100 Pull-ups
100 Push ups
100 Sit ups
100 Air squats
*Post total time to complete in comments.

 *Boz emphasizing the knees out, tracking over toes. Hip crease below knee!!

**"I like big butts, and I can not lie" -Sir Mix Alot

TUESDAY. JANUARY 11. 2011

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

3 rounds for time of:
5 Deadlifts #155
5 Hang Squat Cleans #155
5 Push Jerks #155
10 Burpees
Post total time to complete in comments.

 **Eva T. KNOCKING OUT SOME SQUAT CLEANS (FINSH POSITION).

 

 **THIS LIL HOTTIE IS IN THE OVERHEAD PUSH JERK POSITION.

*** SORRY FOR THIS: GIRL CHESSES IT DEADLIFTING 400+LB. FKN HILARIOUS

MONDAY. JANUARY 10. 2011

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

A.M.R.A.P 20 minutes of: 5 Ring Dips
10 Box Jump 24"
10 Push-ups
20 Air Squats
+ 4 BURPEES every 4 minutes. Your last set of 4 Burpees when your 20 mins is complete.
**Post total rounds completed in comments.

**CAMILLE HANDLING SOME RING DIPS! DAM SHES HOTT.

FRIDAY. JANUARY 7. 2011

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

2 rounds for time of:
200 m Run (backwards)
25 Kettlebell Goblet Squats 24 kg
25 Burpees
400 m Run
25 Kettlebell Swings 24 kg
25 Wall Balls 20 lbs
400 m Run
25 Pull-ups
25 Turkish Get-Ups 25 lbs
200 m Run (backwards)
Rest - if needed 1 minute
Post total time to complete.

**WALLBALL ACTION!!

**BURPEE ACTION!!

**DR. RAMANOV GOING OVER POSE METHOD RUNNING .

DEMOS
GOBLET SQUAT
TURKS PT1
TURKS PT2 

THURSDAY. JANUARY 6. 2011

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 reps of:
Pull-ups
Box Jump  30"
Ring Dips
*Post total time to complete in comments.

 **TRIED TO FIND A GOOD PIC OF A HOTTIE DOING PULL UPS.... HAHA I THINK SHES A BOUT TO DO ONE, JUST COULDNT PASS THIS ONE UP.

**MIRANDA KNOCKING OUT  SOME MAX HEIGHT BOX JUMPS.

**HEATHER B. KILLING SOME RING DIPS.


*** CHECK THIS OUT: BAFKNMAN FIELD TRIP - LETS GO CHECK THIS OUT!!

WEDNESDAY. JANUARY 5. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
For Time:
400 m Run
10 Power Snatches #95
20 Sit-Ups
30 Double Unders
10 Power Snatches #95
20 Sit-ups
30 Double Unders
10 Power Snatches #95
20 Sit-Ups
30 Double Unders
400 m Run
Post total time to complete.

**Set up position for Power Snatch (grip should be wider for most).

**Finish position for a light load Power Snatch.

**Finish position for a heavy load Power Snatch (also known as full squat snatch).

***"NOTHING LIKE A GOOD SNATCH!" -Coach Bergener

TUESDAY. JANUARY 4. 2011

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

As many rounds as possible in 20 minutes of:
4 Turkish Get-up, Right Arm
4 Turkish Get-up, Left Arm
10 Ring Dips
15 Wall Balls
Post total rounds completed.

**BUDDY CARRYS COMING TO A WOD NEAR YOU!! HOT CHICK NOT INCLUDED!

MONDAY. JANUARY 3. 2011

HAPPY NEW YEAR ALL. LETS GET THIS SHIT CRACKIN 2011 STYLE.

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

3 ROUNDS FOR TIME OF:

400 m Run

30 Overhead Squats 75 lbs

21 Pull-ups

**Post total time to complete.

**This WOD is pulled from Main Site (Crossfit.com) today.

Hether B. knockin out some OHS.

THURSDAY. DECEMBER 30. 2010

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

4 ROUNDS FOR TIME OF:
5 Pull-Ups
10 Supine Rows (Barbell)
15 Dumbbell Split Snatch #25
20 Ball Slams #20
25 Box Jumps 20"
**Post total tiome to complete in comments.

WEDNESDAY. DECEMBER 29. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCTHING 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.