THURSDAY. NOVEMBER 10. 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**
GOBLET TRAVELING LUNGE SQUAT
KETTLEBELL HIGH/LOW CARRY

3.WOD
(A) AMRAP13
30m Kettlebell High/Low Carry (High=1.5pd/Low=2pd)
20 Supine Ring Rows
 REST 3MIN;
(B) MAX DISTANCE 2 MIN
Traveling Goblet Lunge Squat 2pood KB
 **Coach: In (A) Switch High/Low sides @ 15m Turn Around Point, and post number of rounds completed to comments (partial rounds as well). In (B) Lunges must be full Range Of Motion (ROM), TOTAL number of SQUATS is score.

                                                                WHITEBOARD



**RAMP WOD**

AMRAP 13

2 Suicides + Med Ball #20 

15 Dumbbell Swings #30 

*Coach: For Suicides Med Ball Must Be Held Over Head and 5 Med Ball Slams are required  to Complete EACH Suicide. Post total rounds completed to comments.

WEDNESDAY. NOVEMBER 9. 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 RELEASE PUSH UPS
DOUBLE UNDERS

3.WOD
3 ROUNDS (4T) OF:
400m Run
100 Double Unders
50 Hand Release Push Ups
*Post total time to complete in comments.

**RAMP WOD**
3 ROUNDS (4T) OF:
20 Ring Rows
20 Push Press #45
20 Front Squats #45
*Post total time to complete.


READ THIS - EFFECTS OF CHILDHOOD SPORTING ACTIVITIES ON FUTURE COGNITIVE FUNCTIONS

TUESDAY. NOVEMBER 8. 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
BURPEE

3.WOD
20-15-10-15-20 OF:
Deadlifts #225
Burpees
*Post total time to complete in comments.

                                                                          #500

                                                                    WHITEBOARD

MONDAY. NOVEMBER 7. 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 (CLEAN)
SLEDGEHAMMER STRIKES

3.WOD
(A) Squat Cleans 2-2-2-2-2
Rest 3min;
(B) Tabata Sledgehammer Strikes
*Post total time to complete in comments.

FRIDAY. NOVEMBER 4. 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**
OVERHEAD SQUATS
PULL UPS

3.WOD
"JOSH" - HERO WOD 
For time:
21 Overhead Squats #95
42 Pull-ups
15 Overhead Squats #95
30 Pull-ups
9 Overhead Squats #95
18 Pull-ups
*Post total time to complete in comments.

***CAN NOT STOP FUCKING LAUGHING**

                                                                WHITEBOARD

THURSDAY. NOVEMBER 3. 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
15-12-9-6-3
Power clean #135
Bar-Facing Burpees
*Post total time to complete in comments.

**HOTT CHICKS AND SPORTS THURSDAYS**

**CLICK ON ABOVE PHOTO FOR ANIMATION**

**WHO DOESNT LIKE VOLLEYBALL**

WHITEBOARD

                                                                     **RAMP WOD**

15-12-9-6-3 OF:

 GOOD MORNINGS #45/55/65

BAR FACING BURPEES

*POST TIME TO COMPLETE IN COMMENTS.

WEDNESDAY. NOVEMBER 2. 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 GRIP PRESS (POSTERIOR)
AIR SQUAT

3.WOD
3 ROUNDS (4T) OF:
20 Snatch Grip Press #65 (POSTERIOR)
40 Air Squats
60 Double Unders
*Post total time to complete in comments.

 

SNATCH GRIP

 

AIR SQUAT

                                                                      WHITEBOARD

TUESDAY. NOVEMBER 1. 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**
C2B PULL UPS
RUNNING


3.WOD
5 ROUNDS OF:
200m Run (75%-85% max effort)
15 C2B Pull Ups
*Post total time to complete in comments. 

 **GET THAT CHEST TO THE FUCKING BARRRRRRRRRR. LOL

 **FOR A GREATTTT TIME ADD A SANDBAG TO THAT RUN. THAT SHOULD DO IT!!

                                                                        WHITEBOARD