Tuesday, November 30, 2010

Tuesday WOD - Blair Morrison on Fitness, Character, and Failure

Please read this free article from the CrossFit Journal by Blair Morrison. He provides some great insight and wisdom that can benefit anyone.

Blair Morrison on Fitness, Character, and Failure


Strength WOD
3 X 5 Press
3 X 80% Max Rep Pullups

WOD
6 rounds for times of:
1 Lap (~180m)
2:00 Rest

MWOD
Calf Stretch - 2 min/side
Psoas MF Release - 1 min/side
Couch Stretch - 2 min/side

Monday, November 29, 2010

Monday WOD

Welcome back! I hope you all had a great Thanksgiving and are all rested up and ready to hit it hard again! Only two and a half weeks or so until Winter Break, so give it your all!


Strength WOD
3 X 5 Front Squat

WOD
3 rounds for time of:
2 rds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
5 Clean and Push-Press (135#)

MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side

Tuesday, November 23, 2010

Tuesday WOD - Snow Day





Strength WOD
Build the biggest snowman possible in 1 hour.

WOD
AMRAP in 4 hours:
Sled 100m
Throw 20 Snowballs
10 Snow Angels

MWOD
Stretch out in a warm blanket, or in front of a warm fire, with a good book, and enjoy a hot cup of coffee, cocoa, or spiced cider. :)

Enjoy your snow day, and have an amazing Thanksgiving!

Monday WOD

Strength WOD
3 X 5 Back Squat

WOD
AMRAP in 8 min of:
250m Row
80 ft Walking Lunges w/ 45# plate overhead

MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side

Thursday, November 18, 2010

Thursday WOD

Strength WOD
3 X 5 Bench Press
3 X 80% Max Rep Pullups

WOD
6 rds for times of:
Sprint 1 Lap (~190m)
Rest 2:00

Time each sprint and add up times at the end.

MWOD
Couch Stretch - 2 min/side
Psoas MF Release - 1 min/side
Hamstring Stretch - 2 min/side

Wednesday WOD

Strength WOD
3 X 5 Deadlift
3 X 5 AMRAP Strict TTB's

WOD
21-15-9 of:
Burpees
Situps
DB Clean and Jerks (35# DBs)

MWOD
Paleo Chair - 4 min
Hip Capsule Work - 1 min/side
Pigeon Pose - 2 min/side

Tuesday, November 16, 2010

Tuesday WOD

Strength WOD
3 X 5 Push Jerk
3 X 80% Max Rep Pullups

WOD
5 rounds for time of:
5 Pullups(strict)
10 Pistols
15 Pushups

MWOD
Overhead Shoulder Mobility - 3 min
Paleo Chair - 3 min
Hamstring Stretch - 2 min/side

Monday, November 15, 2010

Monday WOD

Strength WOD
3 X 5 Front Squat

WOD
AMRAP in 8 min of:
4 DB Presses (50# DBs)
8 KB Swings (50#)
12 GHD Situps

MWOD
Paleo Chair - 6 min
Hamstring Stretch - 2 min/side

Tuesday, November 9, 2010

Tuesday WOD

Strength WOD
3 X 5 Press

WOD
4 rds for reps of:
1:00 Tabata Squats
1:00 Tabata Pushups

MWOD
Hamstring Stretch - 2 min/side
Couch Stretch - 2 min/side
Paleo Chair - 2 min

Monday WOD

Strength WOD
3 X 5 Back Squat

WOD
AMRAP in 8 min of:
15 DB Thrusters (35#)
15 Pullups or Ring Rows

MWOD
Couch Stretch - 2 min/side
Overhead Shoulder Mobilization - 2 min/side
Hamstring Stretch - 1 min/side

Wednesday, November 3, 2010

Wednesday WOD

Strength WOD
Deadlift 3 X 5
Between sets, complete 10 strict Toes-To-Bar, no kip, smooth movement.

WOD
5 rounds for time of:
10 DB Push Press (30# DB's)
10 Windmills (30#)
10 Burpees

MWOD
Paleo Chair - 2 min
Mobilize Overhead Shoulder Position - 2 min/side
Hamstring Stretch - 2 min/side

Monday, November 1, 2010

Tuesday WOD

Strength WOD
Bench Press 3 X 5
Press 3 X 5

WOD
5 rds for time of:
Run 2 laps
2:00 rest

MWOD
Psoas MF Release w/lacrosse ball - 1 min/side
Couch Stretch - 2 min/side
Calf Stretch - 2 min/side