31 July 2010
WOD
1 x 13.5% Hill for .09 on treadmill
50 KB Swings
1 x 13.5% Hill for .09 on treadmill
40 KB Swings
1 x 13.5% Hill for .09 on treadmill
30 KB Swings
1 x 13.5% Hill for .09 on treadmill
20 KB Swings
1 x 13.5% Hill for .09 on treadmill
10 KB Swings

14:25 MP

30 July 2010
Strength Work
Shoulder Press
1 ladder from 1 to 5 reps

WOD
Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
13:21 MP

29 July 2010
Strength Work
Warmup
Big 21 with squat cleans
Deadlift Ladder up to 5 reps

28 July 2010
WOD
This will be weird, but it was a nice change of pace. The theme is to stay on your hands as much as possible and perfect no mo pushups.
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Rest 2 min
25 No Mo pushups, followed by Hold the up position of push up for 2 min, 25 No Mo pushups
Rest 2 min
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Reps are recommendations, if necessary lower the reps to appropriate level.

Score = number fouls i.e. number of times you come out of the up position in any way

rest 2 min
5 no mo push up followed by rotating clockwise with the feet at the 9 oclock and hands 3 oclock, do 5 no mo pushups followed by rotating clockwise with feet at 12 and hands at 6 oclock, do 5 no mo pushups, followed by rotating clockwise with feet at 3 and hands at 9, do 5 no mo pushups, immediately do 10 rockers
rest 1 min

assume up position of the pushup and do one no mo pushup, move entire body in the push up position the width of your shoulders, do one no mo pushup, continue this pattern for 10 pushups, then change directions and return to the starting position in the same manner.
Score=number of times you come out of the push up position.

Run
5K

27 July 2010
WOD
50 Box Jumps 24 inch
15 Pullups
40 Box Jumps 24 inch
15 Pullups
30 Box Jumps 24 inch
15 Pullups
20 Box Jumps 24 inch
15 Pullups
10 Box Jumps 24 inch
15 Pullups

26 July 2010
Strength work
Big 21 with squat clean for warmup
WOD
Back Squat
1 Ladder

25 July 2010
WOD
3 Rounds
400 meter run
Push Press 95lbsmen/ 65lbs women
PP 21,15,9
7:26 MP

24 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
For 30 minutes on the minute every minute complete the following:
5 Pullups
10 Push ups
15 Air Squats

22 July 2010
WOD
Run 5K

20 July 2010
Strength Work
Shoulder Press
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
10 Rounds
10 KB Swings 55lbs men/35lbs women
10 Pullups

19 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 40lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.

Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.

Rest 2 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 10 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.

16 July 2010
Strength Work
Shoulder Press
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
As many rounds in 30 minutes:
10 Pull Ups
10 Ring Dips
25 Squats
Rest 60 seconds

14 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Hang Power Clean 95lbs men/65lbs women
Dips
As many reps as possible in 10 minutes: if you do 10 reps with HPC, then you must d0
10 reps with Dips, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Thrusters 95lbs men/65lbs women
Pullups
As many reps as possible in 10 minutes: if you do 10 reps with Thrusters, then you must d0
10 reps with Pullups, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Jumping Split lunges
Mountain Climbers
As many reps as possible in 10 minutes: if you do 10 reps with JSL, then you must d0
10 reps with Mountain Climbers, you can change it up every round, but your reps must always match.

12 July 2010
Warmup
3 rounds
Pullups x 10
Situps x 25
dot drill
handstand holds for 30 seconds

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 12lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.
200 total reps MP
Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.
167 total reps MP
Rest 5 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 5 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.
67 total reps MP

10 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

WOD
As many rounds as possible in 10 minutes
10 Squat thrust (burpee minus the push up and jump)
10 Mountain Climbers
10 No Mo Push ups

08 July 2010
Strength Work
Back Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

Warmup
3 rounds
10 double unders
10 Burpees with no pushups

WOD from CrossFit Main Site
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:13 MP

Core to extremity training.

07 July 2010
Strength Work
3 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between reps
Shoulder Press
Weighted Dips or Bench Press

06 July 2010
Strength Work
Clean
Ladders x 2
Ladder = 1 rep, 2 min rest, 2 reps, 2 min rest, 3 reps, 2 min rest
Choose a little lighter than a weight you would use to do 3 sets of 5 reps
MP 2 Ladders with 185

WOD
5 Hill (13.5% on treadmill) sprints with 1 min rest between sprints
rest 2 minutes
Tabata squats
10 min rest

Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
MP 15:45

04 July 2010
Warm-up
3 rounds
25 Double unders
25 push ups, hold to of push up position for 1 minute, 25 pushups

WOD
Warmup Row 10 min easy
Row 500 meters all out
Row 200 meters easy
Row 1000 meters all out
Row 200 meters easy
Row 500 meters all out

WOD courtesy Jon Carlock

03 July 2010
Warmup
3 rounds
25 double unders
10 Squats with barbell
25 push ups
25 situps
10 back ext

WOD
3 Rounds of 10 at each movement.
Do all 3 rounds of the movement before moving to the next movement.
Squat 185 men/130 women
Deadlift 235 men/165 women
RDL 135 men/95 women
Shoulder press 75 men/55 women
Incline Press 115 men/80 women
Bent Row 75 men/55 women
Pull-up
Dips
Pullups
Set all your stations up before you start. This workout looks simple enough, but there is a catch. You get 80 seconds for each set including rest. So, if it takes you 20 seconds to do 10 reps you get 60 sec rest. If it takes you 60 sec to do 10 reps, you will only get 20 sec rest.

Workout Courtesy Jon Carlock

02 July 10
Power
Power Snatch
3 sets of 1 rep at 90% of your heaviest weight used on Monday

WOD
Run 1 mile easy pace
3 x 20 sec work x 40 sec rest (10mph)

6 x 60 sec @ 10mph 2 min rest between each set

Run 1 mile easy pace