TUESDAY. NOVEMBER 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**
PULL UP
AIR SQUAT

3.WOD
CF-MAIN SITE HERO WOD 
"MURPH"
1 Mile Run
   20 Rounds Of (Cindy):
        5 Pull Ups
        10 Push Ups
        15 Air Squats
1Mile Run
*Start with a Mile Run, complete the 20 Rounds of Cindy, then finish with a Mile Run. Post total time to complete to comments.

WHITEBOARD

**RAMP WOD**
(A) For Time 50 Double Unders 
(B) 10-1-10 OF:
      Kettle Bell Swings #30 (1pood sub)
      Hang Snatch #45 (Barbell Only)
*Post Time for (A) and Time for (B). The 10-1-10 Scheme is as follows:
 10-1
  9-2
  8-3
  7-4
  6-5
  5-6
  4-7
  3-8
  2-9
  1-10

MONDAY. NOVEMBER 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**
PRESSES (AKA SHOULDER / MILITARY PRESS)

3.WOD
PRESS 3-3-2-2-1-1
*Post loads accomplished to comments, and any misses. No re-attempts.

 

WHITEBOARD

**RAMP WOD**
"HALF MURPH"
For Time Complete:
400m Run
10RDs of Cindy (5pull.ups/10push.ups/15air.squat)
400m Run 
*Post total time to complete to comments.

FRIDAY. NOVEMBER 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**
SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC SKILL WORK
ALL OTHERS - RING DIPS / SITUPS (BUTTERFLY VS. CLASSIC)

3.WOD
ARCHETYPE ATHLETES SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC WOD.
ALL OTHERS - 3ROUNDS FOR TIME OF:
20 Ring Dips
30 V-Ups
40 Air Squats
*Post total time to complete in comments.

                                                       WHITEBOARD

**RAMP WOD**
FOR TIME COMPLETE:
10 Doble Unders
20 Air Squats
30 Kettle Bell Swings #30
40 Presses #65
50 Jumping Pull Ups
60 Sit Ups
800m Run
*Post total time to complete in comments.

THURSDAY. NOVEMBER 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**
TURKISH GET UPS
GOOD MORNINGS

3.WOD
(A) Turkish Get Ups 3X5 (3-3-3-3-3) @1.5pood (3L/3R each set) 
REST ~3min
(B) 5 ROUNDS 4T (for time):
10 Good Mornings #95
30 Double Unders
*For (A) once you start a set there's no break in action. Reps are consecutive, 3Left/3Right,  
any fuck ups will constitute a missed set. Time each set and note for comments and rest exactly 1 minute between sets. For (B) post total time to complete in comments.

                                       **HOTT CHICKS AND SPORTS THURSDAYS**

                                                               **SQUAT MUCH**

                                                            

WHITEBOARD

**RAMP WOD**

AMRAP 12
10 Good Mornings #65

30M Walking Lunge

*Coach: Post total rounds completed. 

** 100 SitUps for time before you go. Also post to comments.

WEDNESDAY. NOVEMBER 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**
FRONT SQUATS
KNEES TO ELBOWS



3.WOD
21-15-9 OF:
Front Squats #135
Pull Ups
Knees 2 Elbows
*Post total time to complete to comments.

WHITEBOARD

**RAMP WOD**
AMRAP 15 OF:
5 Front Squats #95
10 Asstd. Pull Ups
5 Broad Jumps
*Post total rounds completed and partials to comments.

TUESDAY. NOVEMBER 15. 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 SNATCH
KETTLEBELL SWING

3.WOD
3 ROUNDS OF:
200m Run
10 Power Snatch #95
200m Run
10 KB Swings 2pood
*Post total time to complete in comments.

WHITEBOARD

**RAMP WOD**
3 ROUNDS OF:
200m Run
10 Hang Clean #75
200m Run
10 Wall Ball #20 
*For wall balls today, the target is 2' above arms reach (you will eventually progress to a 10' target). Post total time to complete in comments.

MONDAY. NOVENMBER 14. 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
CLAPPING PUSH UPS

3.WOD
(A) DEADLIFT 1-1-1-1-1
REST ~3-5minute;
(B) AMRAP 3 OF:
7 Clapping Push Ups
21 Double Unders
*Post loads for (A) and number of rounds completed for (B) to comments.

                                                       WHITEBOARD





**RAMP WOD**

7 Rounds OF:
7 Hand Release Push Ups
14 KB Swings #30
*Post total time to complete in comments.

FRIDAY. NOVEMBER 11. 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)
 

3.WOD
SKILL WORK - COACHs CHOICE.
SEE WHITEBOARD AT BOX FOR YOUR SPECIFIC WOD. 
*Post results and any thoughts to comments. 

**ALL OTHERS**

THRUSTERS 2-2-2-2-2 

*Post loads to comments. 

**RAMP WOD**
(A) THRUSTERS 5-5-5-5-5
REST 3MIN;
(B) LADDER 7-1-7 OF:
HANG SNATCH #55
SUMO DEAD HIGH PULL #65
*Post loads for (A), and time for (B) to comments. 
LADDER scenario is as follows:
7 - 1
6 - 2
5 - 3
4 - 4
3 - 2
2 - 1