WEDNESDAY. AUGUST 31. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
 THRUSTERS

3.WOD
10-9-8...3-2-1 OF:
Thrusters #95
Wall Balls #20
Box Jumps 30"
*Post total time to complete in comments.

**GREG A ON THRUSTERS!! NOTICE HIS HIPS ARE NOT ALL THE WAY OPEN SO THE BAR IS STILL IN CONTACT WITH THE CHEST!!

**FULL RANGE OF MOTION DEPICTED HERE (THRUSTER).

TUESDAY. AUGUST 30. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
KNEES TO ELBOWS

3.WOD
TABATA MASH-UP (16.ROUNDS) OF:
Knees 2 Elbows
Double Unders
*Post lowest number of reps for each movement in any given round (that is your score).

BEFORE YOU GO ACCUMULATE 2 MINS IN A PLANK POSITION.  NOTE # OF BREAKS!!

 

BOTTOM PHOTO IS CORRECT FINISH. TOP IS HITTING TRICEP = NO BUENO!!

THEY HURT SO GOOD. LETS SHOOT FOR SOME HIGH TABATA SCORES ATHLETES!!

                                                 TODAYS WHITEBOARD

MONDAY. AUGUST 29. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
SNATCH BALANCE

3.WOD
SNATCH BALANCE  3-3-3-3-3
*Post loads used to comments.  


BEFORE YOU HEAD OUT... 2MIN MAX OHS WITH BARBELL ONLY!!

 

                                                      TODAYS WHITEBOARD

FRIDAY. AUGUST 26. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK** 
PISTOL SQUAT

DEMOS
PISTOLS - VARIOUS VERSION SHOWN HERE. THIS DUDES FORM IS ON POINT!! 
PISTOLS - PROGRESSIONS FULLY EXPLAINED AND DEMOED PT1 
PISTOLS - PROGRESSIONS FULLY EXPLAINED AND DEMOED PT2 
PISTOLS - PROGRESSION TIPS IN BOTTOM OF SQUAT 

3.WOD
10 ROUNDS OF:
Max Handstand Hold
14 Alternating Pistols
*Post total time to complete in comments and average length of Handstand Hold.

**AS A CROSSFITTER ISN'T THIS HOW YOU FEEL SOMETIMES, OK, ALL THE TIME!! LOL

**LOL... FUCKEN FATASS AMERICANS!! LETS GET IT TOGETHER!!

**...BECAUSE I COULDN'T LEAVE YOU WITH THAT GROSS IMAGE ABOVE!

                                                      TODAYS WHITEBOARD

THURSDAY. AUGUST 25. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
DOUBLE UNDERS

3.WOD
AMRAP 10
30 Double Unders 
10 Deadlifts #185
*Post total time to complete in comments.


**GREAT ARTICLE HERE ON CROSSFIT**

 **MANS BEST FRIEND... BAD ASS POOCHES OUT IN THAT STUPID ASS WAR!!


                                           ***HOTT CHICKS AND SPORTS THURSDAYS***

                                                          TODAYS WHITEBOARD

WEDNESDAY. AUGUST 124. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
BOX JUMP

3.WOD
3 ROUNDS OF:
Run 800m
30 Ring Dips 
30 Box Jumps 24"
*Post total time to complete in comments. 

*BUMPER PLATE BROAD JUMPS FOR DISTANCE!!

                                                        TODAYS WHITEBOARD

TUESDAY. AUGUST 23. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
PUSH JERK

3.WOD
**C2B.1**
FOR TIME COMPLETE:
25 C2B Pull Ups
2 Push Jerks #135
20 C2B Pull Ups 
4 Push Jerks #135
15 C2B Pull Ups 
6 Push Jerks #135
10 C2B Pull Ups 
8 Push Jerks #135
5 C2B Pull Ups 
10 Push Jerks #135
*Barbell rests on the ground. Post total time to complete in comments.

**FARMER WALKS AT CFG5!!

**WHO WILL PROGRESS TO THIS EXTENT. CLICK PHOTO TO VIEW!!

**HANDSTAND PROGRESSION. CHALLENGING THE MID-LINE TO STABILIZE WHILE INVERTED.!! GREAT PROGRESSION TECHNIQUE HERE.

                                                          TODAYS WHITEBOARD

MONDAY. AUGUST 22. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
 SQUAT CLEAN

DEMOS
SQUAT CLEAN - INSTRUCTIONAL 

3.WOD
Squat Clean 3-3-3-3-3
*Start with multiple warm-up sets working up to 3RM (3 rep max). Post loads to comments.

                                                      **TODAYS WHITEBOARD**

FRIDAY. AUGUST 19. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
FLOOR WIPERS

3.WOD
FOR TIME COMPLETE:
50 Strict Pull-Ups
100 Floor Wipers (#135 on Bar)
*Post total time to complete in comments.

                                                          **CHICKS DIG MOBILITY!!

 

                                                        TODAYS WHITEBOARD

THURSDAY. AUGUST 18. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
FARMER CARRY
GOOD MORNING



DEMOS
GOOD MORNING - CHECK IT OUT 
FARMER CARRY - WE WILL BE USING BARBELLS AS WELL.

3.WOD
FOR TIME COMPLETE:
*50yd Farmer Carry #115ea 
4RDs OF:
15 Ring Dips
15 Good Mornings #75
*50yd Farmer Carry #115ea
**Start with 50yd farmer carry, then complete the 4 rounds of ring dips & good mornings, then finish with 50yd farmer carry. Post total time to complete in comments. 


FOOD FOR THOUGHT - YOUR OWN THOUGHTS!! - CLICK HERE - CLIP FROM BEN STEWARTS "ESOTERIC AGENDA" DOCUMENTARY

 **FARMER CARRY ACTION OUTDOOR. 

                                       **HOTT CHICKS AND SPORTS THURSDAY**

                                                                   **VERY NICE**

                                                         TODAYS WHITEBOARD

WEDNESDAY. AUGUST 17. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
Shoulder Press

3.WOD
AMRAP 20
30 Double Under
20 Shoulder Press #75
10 Weighted Pull Up (Load Of Choice)
*Post number of rounds and reps + load for pull ups. Scaled version posted to whiteboard.

**PRESSING ACTION AT THE 2011 CF GAMES. TODAY NO PUSHING OR JERKING, JUST PRESSING!!

**WEIGHTED PULL-UPS AT THIS YEARS CF GAMES!! PICK A MANAGEABLE LOAD FOR TODAYS WOD IF YOUR LOADING AT ALL.

                                                        TODAYS WHITEBOARD

TUESDAY. AUGUST 16. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
SIDE LATERALS (LARGE TIRE)

3.WOD
5 ROUNDS (4T) OF: 
10 Weighted True Push Ups 1/2 Body Weight
20 Tire Laterals (Large Tire / To the opposite side of tire & back = 2reps)
*Post total time to complete in comments. 

***REDEMTION SONG - BOB JAMMING***  CLICK HERE

 **TRUE PUSH UP REST MODE!!

**ACTUAL TRUE PUSH UPS IN ACTION.. HANDS RELEASE OFF THE DECK EACH REP. WE WILL BE STACKING WEIGHT TODAY, A LOT MORE FUN!

                                                         TODAYS WHITEBOARD