FRIDAY. SEPTEMBER 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** 
 AIR SQUAT
 
  3.WOD
FOR TIME COMPLETE:
100 Sit-Ups
200 Air Squats
300 Double Unders
*Partition the movements, sets, and reps however you want. Make sure to complete the RXd totals. Post your breakdown to comments and time to finish.

 **THESE FUCKERS FORGOT ABOUT CROSSFITTERS!!! LEAN AND FUNCTIONAL FAT BOYS!!

**WHEN YOU'VE HAD ENOUGH OF COACH... THERE'S ALWAYS THE AB-HANCER!!

                                                               WHITEBOARD

THURSDAY. SEPTEMBER 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**
PUSH JERK 
SUMO DEADLIFT HIGH PULL
 
3.WOD
21-18-15-12-9-6-3:
Sumo Deadlift High Pull #75
Push Jerk #75
*Post total time to complete.

HISTORY LESSON - BRAIN WOD II - FUNNY I DONT REMEMBER GOING OVER THIS IN SCHOOL... EVER.

                                                                            "YESSIR"

                                            **HOTT CHICKS AND SPORTS THURSDAY**

               A HOTT BITCH WHO COOKS AND CLEANS... IS IT TO MUCH TO ASK FOR? LOL

                                                                WHITEBOARD

WEDNESDAY. SEPTEMBER 28. 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**
  KETTLE BELL SWING
 
3.WOD
"HELEN"
3 ROUNDS OF:
400m Run
21 Kettle Bell Swings 1.5pd
12 Pull Ups


AS X-FITTERS WE TEND STRAY FROM THE HERD - WATCH THIS - ITS GOOD FOOD FOR THOUGHT AT THE LEAST!! DEFINITELY OFF THE FITNESS BEAT BUT GOOD REST DAY ACTIVITY - BRAIN WOD!

WHITEBOARD

TUESDAY. SEPTEMBER 27. 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**
  MEDICINE BALL CLEAN
 
3.WOD
FOR TIME COMPLETE:
5 Rounds of:
60m Farmer Walk #95 Barbell
15 Medicine Ball Cleans #20
*Post total time to complete in comments.

                                                        **WALK...WALK...WALK**

                                                                   WHITEBOARD

MONDAY. SEPTEMBER 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**
FRONT SQUAT
 
3.WOD
(A) Front Squat 1-1-1-1-1-1-1
(B) 2 Min Max Tire Flip (+Jump In and Out)
*Post loads for (A) and number of reps completed for (B).


WORTH THE READ - "SELLING ILLUSIONS OF CLEANLINESS"

 **FRONT SQUAT RACK POSITIONING.

                                                                WHITEBOARD

SUNDAY. SEPTEMBER 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**
POWER CLEAN
 
3.WOD
"ELIZABETH"
  21-15-9 OF:
POWER CLEANS #135
RING DIPS 
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

                                                                WHITEBOARD

SATURDAY. SEPTEMBER 24. 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**
  THRUSTER
 
3.WOD
(A) THRUSTERS 3-3-3-3-3
(B) 100 DOUBLE UNDERS FOR TIME.
*POST LOADS FOR (A) AND TIME FOR (B).

                                              **SPICY...TEAM THRUSTERS IN COMPETITION!!

                                                                      WHITEBOARD

FRIDAY SEPTEMBER 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**
HAND STAND PUSH UP
 
3.WOD
(A) 5 Max Handstand Holds
(B) FOR TIME COMPLETE:
1 Wall Climb
15m Bear Crawl
2 Wall Climb
30m Bear Crawl
3 Wall Climb
45m Bear Crawl
4 Wall Climb
60m Bear Crawl
5 Wall Climbs 
75m Bear Crawl
*For (A) rest 1min between holds and post times for each, for (B) post total time to complete. Rest 3mins between (A) & (B).

                                                                      WHITEBOARD

THURSDAY. SEPTEMBER 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**

DEADLIFT
KIPPING PULL-UP (WITH BAND IF NEEDED)
 
3.WOD
FOR TIME COMPLETE:
10 Pull Ups
2 Deadlift #315
20 Pull Ups
4 Deadlift #315
30 Pull Ups
6 Deadlift #315
20 Pull Ups
4 Deadlifts #315
10 Pull Ups
2 Deadlifts #315
*Post total time to complete in comments.

                            *COACH GLASSMAN GONG OVER PROPER DEADLIFT SET-UP


                                          **HOTT CHICKS AND SPORTS THURSDAYS**

                                      HEY, SHE MIGHT BE A CROSSFITTER, WHO CARES!!

                                                                   WHITEBOARD

WEDNESDAY. SEPTEMBER 21. 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**
RING DIPS
BURPEE MED BALL CLAEAN BOX JUMPS #20

3.WOD
AMRAP 15
5 Burpee M.B.C  Box Jump  #20 / 20"  (20/20s)
10 Ring Dips 
30 Double Unders 
*Post Rounds and Reps completed to comments. 

                                                    WHITEBOARD