August 31

https://hotshots19.crossfit.com/

Thursday WOD

Nancy 

5 RFT 

Run 400

15 OHS (sub FS)

Tuesday 7-23-13

wod at 5:15 am

warmup however you like. hit it all.

From Crossfit Mayday, with a slight mod on the deads...

DL 5-3-3-1-1-1

3 Rounds of 5:00 AMRAP w/ 1:00 rest between each round.
3 Hang Power Cleans (135/95)
6 Burpees
9 Air Squats

Monday work

515 am

Warmup with squats, pulls & pushes. 

BS 3-2-1 x3

(From crossfit mayhem: "You do 3 sets of 3-2-1 reps at the same weight. You start at 75% of your 1RM. Each week you add 5# and do the same thing, until you can no longer successfully complete the reps.

You rest in between rep sets and full 3-2-1 sets. About 30-45 seconds between the reps. 45-1min between the sets. All reps are done without putting the bar down (so all 3, then rack it, then 2, then rack it, then 1, then rack it and then rest and begin a new set")

Tabata this (rest 1 min between each)

High pulls (kb or barbell)

Squats

Double kb cleans

Kb press (alternate sides)

Planks

Friday Funtime

Push press 2-2-2-2-2-2

Thursday thriller

515 am

50 squats (knees back, chest up)

20 pushups

10 walking lunges 

20 wallballs

10 kb cleans (total)

BS 1x20

AMRAP 15 min

10 pushups

8 kb c&p

6 medball cleans

4 kb high pulls

2 DEEP ring dips

Wednesday

Warmup with some kbs, a rope climb or two & a TGU or two

For 10 min:

Every even min double kb clean & press OR pc & pp x3

Every odd min double kb FS x3

21-15-9

Kbs

Pullup

Saturday misery

Today's evolving work

July 4 WOD

It's a firecracker...

Tuesday 070213

3x:

5 Chin-up leg raises

5 ring dips

5/5 kb thrusters

5 min bridgework

20/20 kb snatch

5 min TGU 

25/25 kb snatch

5 min 1 arm ring row curls

30/30 kb snatch

Monday, Monday

3 TGU 

9 T2B

12 medball cleans

Work: 

AMRAP 

200' double rack lunge walk

25 flutter kicks

Run 400

Wednesday WOD

You're welcome. 

Father's Day WOD

Warmup however you like

For time:

50 HPC 135#

50 kb stepup thrusters

Thursday 061313

Today's WOD is on the board. 

I took a day off from heavy stuff, add a heavy set or two of a strength movement if desired. 

Monday 061013

2x3 warmup sets DL 

DL 1x5

AMRAP 15 min

5 Pullups

10 Kb jerks R

5 pullups

10 kb jerks L

Thursday WOD

Warmup

2/2 TGU 

12 medball cleans

5/5 kb press

Work

6 RFQ (rounds for quality)

25 double kb cleans OR HPC 

100 sprint/100 jog/100 sprint/100 jog

Tuesday WOD

warmup 
run 400
with light kb 8/8: clean, squat, (pause) press, hold a 5 count, reverse TGU on last rep, TGU into other side

FS 5x2

Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats

Friday Funtime

bridge holds, plankeroos, HLR 

Then

Run 400

100 swings

Run 400

100 pushups

Run 400

100 kb cleans

Wednesday WOD

Running Jackie 

Warmup however you like

For time:

Run 1600

45# thruster (barbell or kb) 50 reps

30 pullups

Bonus round: half running Jackie 

Tuesday 5:15 am

MP 3x4

C&P ladders

5x1-5

1 pullup ladder (1st set 2 reeks short if failure then back down to 1 w/ little rest b/t sets)

Monday WOD 515 am

warmup: joint mob, bridge holds, assisted pistols

DL 3x3 snatch grip

6x20/20 kb snatch

Do all 6 sets on one side then the other. 30 sec rest b/t sets. 

Friday WOD

warmup: planks, handstands, assisted pistols, bridge holds, chin over bar, snatch holds, lunges

Pick a lift for each movement below. Perform 1 warmup set, then judge the right load that you can perform 8-10 reps with. Do no more than 6. Ladder down by 1 rep each set until you finish with 1. You may add weight each set, but not too much. The idea is to build strength but not to burn out your system. 

Hinge

Push

Squat

Pull

Loaded carries (no reps here, just go heavy enough for 50-100' at a time)

Tuesday swings and getups

warmup with 2x: 

8/8 swings
2 TGU with a light kb
1:15 plankage

work: AMRAP

1 arm swings 8/8
1 TGU
1 leg DL 8/8
1 TGU

Monday 051313 at 5:15 am

warmup with 3 rounds: 1 min plank, 8 T2B, 15 pushups

DL 10 singles (heavy)

AMRAP 

1 round is:

3x dead clean, FS, press

3 pullups

2x dead clean, FS, press

2 pullups

1x dead clean, FS, press

1 pullup

Saturday 051113

Warmup the overhead position and the squat 

Strength: either OHS or FS + MP 5-5-3-3-3-1-1-1

20 min AMRAP 

Rack walk 2xkb 100 yd out, 100 yd back

15 wallballs

15 slams

Friday Funtime

Warmup however you like, just make sure you cover the overhead position and the squat. 

40 sec plank, R plank, L plank. Rest 15 sec. L plank, R plank, 40 sec plank

3 rounds, quickly but not for time:

MAx effort FS 155#

1:00 jerks 2xkb

30 sec overhead hold

If there's 4 of us, we'll do I go/you go. One works while the other rests & keeps time. 

Wednesday work

warmup: run 400, 4/4 TGU

work:

4 rounds* :

100' farmer carry L
100' waiter walk L
run 400
100' rack walk R
100' waiter walk R

4/4 TGU
2/2 arm bar stretch

Tuesday 050713

515 am

Joint mob
Tabata RKC planks
5 reps kb snatch w/ 30 sec hold L/R med heavy

10 rounds of 2 reps for quality:
DL
MP (kb or barbell)
Weighted pullup (kb on foot) or C2B
Floor press L/R

Sunday WOD

7am

Warmup

BS 7x5 (60-75% 1RM)

5x5 clean & pp

100 pushups

Friday Funtime

10 rounds:

10/10 clean & pp
2 weighted pullups

Wednesday 050113

Run 400
Stretch, joint mob

MP 3x5

AMRAP
Run 400
Rack walk 200'
Rope climb or 12 ring rows
8 ring dips
5/5 bottoms up cleans
6 hspu
8 gob sq

Choosdy WOD

warmup: joint mob for squats and presses
50 pushups, 50 squats, 50 RDL (1 kb)

WOD:
BP or floor press (single or double) 7x5

if time is left, practice h2h, bottoms up cleans or swing releases

Sunday 042813

warmup: joint mob, bridgework, assisted pistols, divebombers, chins, kb snatches

You decide how many reps of each. Keep it light & happy

50 reps of each:

A press
A pull
A squat
A hinge

Use a barbell, kb or your own bodyweight. Make it challenging but not impossible. Build some confidence today.

Finish with 3 TGU per side. Use the load with which you can use the best form.

Saturday

3x:
1 min plank
30 sec handstand
15 sec L hold

DL 5x4

752 arm swings

2 min jerks R
Rest 1 min
2 min jerks L

75 2 arm swings

Friday Funtime

Warmup : 2x5 FS 2xkb, 2x5 ring pushups, 15 snatch L/R

Work: FS 5x2

10-8-6-4-2-4-6-8-10
Kb cleans L/R
1 arm swings L/R

Kettlebell club?

Hey OGGers, I'm wondering if there would be any interest in, one evening a week this summer, meeting in a park nearby and going through a kettlebell WOD? We could call it the ooltewah kettlebell club-OKC.

Yay? Nay?

Wednesday work

Warmup joint mob, arm bar stretches 2x side, 50 squats, 5 hspu, 5 ring dips

FS 5x2 heavy

45 hspu
45 ring dips
No more than 5 reps per set, focus on power and strength

Arm bar stretch 2x side

Funny.

http://www.tabatatimes.com/6-things-a-crossfitter-wont-tell-you/

Tuesday WOD 042313

Warmup: run 800 (to get the lactic acid pit from sundays wod) then 2 reps of the bear complex with unloaded barbell

Work: the bear complex 95#

5 RFT
7 reps = 1 round
PC, FS, PP, BS, PP touch and go
If you need a rest the hang position is the place for that. Try to complete all 7 reps without putting bar down.

Sunday WOD

8 pm

Warmup: TBD

work:

BS 5x3

A group run (and eventually shuffle) up the mountain & back

Floor press 5x3/3

Saturday WOD

Warmup however you like, you shouldn't need much.

Run the rack with TGU
1/1 16kg, 20kg, 24kg, 28kg, 32kg...then work your way back down. If you work up 2 or 3 bells repeat the sequence again for a total of 10 reps.

Work in pullup ladder between TGU

Friday Funtime

Warmup 3/3 TGU alt each side each rep

Work: 5 rounds for quality reps

8/8 1 arm swings (tip: rotate, relax the arm, pack the shoulder)
3/3 c&p (tip: feet together, lock everything down)
8 HPRGSR (high pull release, goblet squat release)
5/5 1 leg DL

Short rest

5 min snatch (grip saver tip: unwind & let gravity work on the drop)

Thursday work

Warmup with 1 set almost to failure of: pushups, ring rows, 1 arm swings.

Tabata:
Handstand hold
Plank

AMRAP
Double kb press 3-5 reps
FS 2 in the rack 3-5 reps

Wednesday WOD

Warmup: run 400, joint mob

Kb running Elizabeth

21-15-9
Cleans 2xkb
b/t these two run 2 sprints
Ring dips

150 swings for time, 1 arm. Break them up any way you like

Monday barbell wrasslin

041613 @ 515 am

Warmup: joint mobility

100 squats for time

With a barbell, 5x3:

Row
DL
PC
PP
GM
BS

In between your sets, pick a kb lift (swing, clean, snatch or any variation of) & give it some attention.

Friday Funtime

Quick warmup: 30 pushups, 25 squats, 20 kb rows

Planks: 30/30/30 side/center/side x2

10-2 kb snatch by 2s
2-10 double FS by 2s

* 20 1 arm swings each set

Monday WOD 515 am

Warmup: 30 light snatches, 12 spiderman pushups, 1 trip up the rope, 3:30 plank (rest as needed)

AMRAP 20 min
6 kb cleans L/R
Double kb rack walk
Run 400
Rope climb from yore arse

Sunday WOD 7 am

Warmup 3x8 each side: swing, front squat, push press/jerk, kb pushup

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Friday Funtime

515 am WOD

Warmup: hspu, pistol progressions, CC pushup progressions

30 TGU
30 FS
30 BS
30 double kb cleans

Tuesday WOD 040213

515 in the am

Warmup with: a few rounds of bridge holds, getup situps, L-holds, handstand, box jumps on the bumper pile

4 RFT:
8 kb cleans L/R (24 or 32 kg)
Sprint 200, recover 200
Rack walk L out, rack walk R back
25 Spider-Man pushups

Press the heavy kb a time or three before you go.

an Easter WOD

Monday 040113 at 515 am

warmup:

2x: dead hang hold, bridge hold, 1:00 plank

3L/3R TGU

21-15-9
kb thruster L, kb thruster R
pullups

Friday funday

40 med ball cleans, 20 ring rows, 10 slow pushups

10 kb goblet cleans, 20 ring rows, 40
pushups

Planks: 3x 1:00/0:30

BS 2x30

AMRAP
10 L arm swings
5 Spider-Man pushups
10 R arm swings
5 Hindu pushups
15 gob squats

Thursday WOD 032113

Quick warmup: 50 pushups, 40 squats, 30 swings, 20 med ball cleans, 10 hspu, 5 kb press

AMRAP
5 reps of each:
PC
Thruster
Good morning
Row
Curl

Tuesday WOD 031913

warmup: hold the following positions for time; just a few seconds past discomfort

L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold

21-15-12-9-6 (63 total)

DL 200#
ring dips
kb swings (1 or 2 arm, your choice)

1x? BP
1x? Rows

Monday 515 am 031813

15 spiderman pushups
10 HLR
15 divebombers
10 HLR
15 spiderman pushups

20 light goblet squat


Loaded carries 4 rounds:

2kb racked, 8 steps, squat-lunge-squat-lunge x2 out

1 kb snatch hold & 1 kb FC return

20 burpees in the yard

Friday WOD 031513

warmup with 2 TGU per side, regular plank 2:00, 10 divebombers

50 reps each:

2xkb FS
PC + 10 step ups (5 sets of these)
box jumps
HSPU

Wednesday WOD

Warmup RKC planks: 3 min 20/20

25 squats

Work:

10-2 min rounds of:
5 pullups
3 c&p
1 hlr
5 snatch L/R

* your rest is whatever time is left in each 2 min round, if any. Ouch. *

BP afterward

Tuesday WOD

RKC planks 4:30 15/15

CC: 1 round of hspu, bridge, pushup

From the mothership:

AMRAP
DL x5
Sprints: driveway to light, recovery jog back

Monday WOD 031113

Left side: 1-10-1 one arm swings
Right side: clean & press

Run 800

Switch sides

Run 800

PC 1x10
Bent rows 1x10

Wednesday 030613 WOD

Warmup: CC squats & hspu, 50 swings

RKC planks x6 15/15

AMRAP
DL x4 225#
Double kb jerks x4

Every 3rd round MR wide pushups -1

Pullup ladders or rope climb

Tuesday WOD

Warmup with a few swings & CC bridges & pushups (1 round)

RKC planks: 15 sec on/15 sec off, 6 rounds

4 RFT :
8 PC
800 run (sprint, recover, sprint, recover, etc.)

Monday WOD

Monday 030413 @ 515 am

Warmup with kb

Front squats: quantity TBD but it might not be pleasant

Friday the firsta March

warmup with a 400 run.

CC today: HSPU, bridges, pushups

in between each set, do 30 reps of the kb lift of your choice (swing, clean, snatch, windmill, TGU, etc.)

Thursday WOD

Last one for February

25 h2h
1:30 plank
25 h2h
1:30 plank
Flexed hang
15 hspu
PC&PJ 5x2
Flexed hang
15 hspu
BP 5x3
Flexed hang
15 hspu
Pullup ladders

Wednesday WOD 022713

5 min kb snatch, max reps

25 pushups, 25 ring dips

Janda sit-up 4x2

Bird dog, 1 arm press 5-3-2

DL 10x2

Tuesday 022613

Warmup: 50 reps, any combo of: swings-cleans-snatches-windmills-TGU-presses

Plank 1:00, 20 T2B, 20 wallballs

FS 5x2

PC 5x2

Pullup ladder, if you're doing one

Sunday WOD 022213

warmup with a 400 run, then we will get to some RKC planks, and whatever swings, snatches and stretches to get you loose.

4 RFT:
25 Curtis Ps (kb clean, squat, lunge, press, repeat for other side)
run 800ish (my street and Bretts)

Friday WOD

nothing today but front squats, single leg deadlifts and some presses.

warmup with CC squats, 3x4 Janda, 25 air squats

FS 7x5

* work these in b/t sets: single leg DL w/70#kb, 8 reps & 5-3-2 single arm press *

Thursday 022113

Warmup: CC pushups, pullups, 20swings L/R, 5-3-2 1arm press, 5 windmills L/R

1:50 plank

PC & press 7x5

150 heavy swings for time

Wednesday work 022013

am shift @ 5:15, pm shift @ 8, pick one

Warmup: frog stretch, wall squats, cossack squats, 20 swings L/R, get a feel for kb windmill

BS 1x? @225# but leave 1 rep in the tank. Rememberize that number.

4 min (2 min L/2 min R):
Clean
Squat
Press
(Rise from the squat locked out, rest in the rack position, kb never touches the ground)

Rest 2 min

10 kb c&j L/R to 100

Rest 2 min

30 L/R 1 arm swings or 60 heavy swings, 1 set

WODs for the next few weeks...

alright, so I know you guys like to just come workout, not think, then come back next time. I will do the thinking, but I wanted to give you a heads up about the next few weeks.

I'm not going to make our schedule rigid really, but I am going to try to have a bit more consistency in our routine.

I think the CC is working well as a part of the warmup. I also want to work in some light kb movements as well. They seem to loosen everything up pretty well. I'm still a bit aloof on the mobility stuff so be sure to stretch what we are using each time. 

We are backing off of the 20 rep back squat for a bit; I'm thinking we could use a mental break for awhile. Instead, we will be doing the "one lift a day" program, somewhat loosely, as detailed by Dan John. We will also be doing some tabatas.

So, we will still keep the variety and randomness but I will give you a peek of the movements we will work on each week.

Speaking of which, this week will feature: squats, miltary press, deads and heavy kb lifts.

For Monday 021813, at 5:15 am,

warmup with 30 light swings, snatches and cleans (15 L/R and not necessarily in that order), 4 total TGU, 1:45 plank.

7x5 DL

that is all.

Friday WOD

Friday WOD, 5:15 am 021513

warmup: stretch/mob on board, 30 kb snatch, 1:40 plank

Nancy - 5 RFT of:

15 OHS 95#
run 400 M

then,
50 reps of any vertical or horizontal pull, or any combination

Thursday WOD

Thursday 021413, 515 am

warmup: CC pullups, HSPU, bridges

plank 1:30, Janda 3x4

15 H2H swings, 15 snatch, 15 cleans TOTAL

AMRAP through the following circuit: 

kb clean & 8 jerks, L/R

HSPU, 2x75% reps, rest 30 sec b/t each set

DL 8x225#

kb clean and 8 jerks, L/R

*loaded carries of any kind and at least 75 meters or so between rounds of the circuit*

Saturday WOD

Saturday 020913 6 am

warmup: CC bridges and squats

3 chin over bar holds for max time, 1:15 plank, 3x3 Janda situps, handstand/headstand hold

BS 1x20

batwings 5x10 sec holds; 1 arm presses 2x5-3-2

5x2 of:
DL
MP 

Friday fun

Friday WOD 020813 515 am

Warmup with an easy 400, a moderate amount of light swings or snatches, 4
TGU, 1 handstand hold, 1 chin over bar hold & 1:15 plank

Litvinovs (courtesy to coach Dan John)

3 rounds of:
8 kb FS
200 M sprint

This is not necessarily for time. The squat to sprint transition needs to be instant but take plenty of time to recover between rounds. The load should be heavy.

Wednesday WOD

Wednesday WOD 020613 7:45

stretch/mob on board

ab: 1:15 min plank, Janda 4x2, 45 sec side plank L/R

warmup CC: squats, bridges, pullups

50 kb FS (load em up anyway you like)

5x5:
P Clean
Bent rows
P Curl
MP

100 kbs for time

Tuesday WOD

Tuesday 020513 at 5:15 am

stretch/mobility work is on the board, just a few minutes worth.

CC: one set of all 6 movements

abdominal work: 1 min plank, 3x2 Janda situps (with a partner)

BS: 
1x30 115#
1x30 135#

KB work:
1. jerks for 2 min L, rest 1 min, jerks for 2 min R
2. 150 kbs for time

Monday-Active Rest

no WOD on Monday 020413.

Follow this link to a guide for a 30 minute calisthenics/mobility/stretching set of drills and exercises from sealgrinderpt.com

scroll down to the WOD for yesterday titled YOGA+STRETCH+RECOVERY.

See you Tuesday.

Sunday morning movement

7:00 am, Sunday 020313

warmup: 1 min plank, shoulder dislocates, cossack squats, 15 scap pushups, 12 body ring rows, MP-BS-BNP-OHS 2x8 with barbell, 1 min plank

stretch the hammies, quads, cat-cow stretch, cobra-down dog

5 rounds:
waiter walk, 200M
DL 8x201#
kb rack walk, 200M
tire carry, down & back

Saturday WOD

Groundhog Day! 3:30 pm

Warmup with empty barbell: 2x8, 30 sec b/t sets
Power clean
Mil press
Back squat
Behind neck press
Good morning
front squat

Batwings 5x10 sec holds

BS 1x20

10 rounds:
10 swings L/R, 24kg
After every odd # set: 5 HSPU
After every even # set: 3 C2B

Thursday WOD 013113

Thursday 013113 at 5:15 am

warmup: CC push, pull, bridge

1 min plank, a few 1 arm swings, a few snatches

Ladder your reps 2-4-6-8-10-8-6-4-2

1 arm swing-clean-FS, L/R
chins
hindu pushups

Tuesday WOD

013013 at 515 am

Static warmup today: 1 min plank, snatch hold 45 sec (shut up), ring support 20 sec, L hold 15 sec. Run through twice.

Stretch your hammies, hip flexors, glutes & back.

DL I go-you go 8 reps 201# for 5 min

Odd man out does either TGU or getup situps for same 5 min.

Rest 1 min. Rotate through until everyone gets a total of 10 min DL & 5 min getup practice.

With any time left work on movement weaknesses with 50-60% loads.

Tuesday WOD

Warmup: 25 slow & wiiiiide pushups, 25 squats, a few chins

Stretch, stretch, stretch

Clean & press 1-2-3-2-1 use a lighter load to grease the groove

If you choose a moderate to heavy load, do 1-2-1.

Ladder up & down 3-5 sets (1 side or both)

BS 1x15 95#, 1x15 115#, 1x10 135#

Monday WOD

Monday 012813 at 5:15 am

warmup: CC-bridge, HSP

goblet squat (bottoms up) to 15 or 20
1 arm swing, clean, snatch, 3x3, 24kg

complex: 3x8 (compliments to the chef, Coach Dan John)
Power Clean
Military Press
Back Squat
Good Morning
Behind the neck press
Front Squat

* once you start the complex, don't put the bar down until you are finished with the last movement *

* if you're the spectator, get your batwings and 1 arm presses in *

Sunday WOD-snatches for everyone

Sunday WOD-012713 at 2:30 pm

warmup with CC: HSP, HLR, pullups, kb snatch 16kg & 24kg, 2 TGU (heavy as you can go safely), accumulate 2 min plank

1x20 BS

Power Snatch 3x3
Snatch Grip DL 3x3
Snatch 3x3

tabata FS 

Friday work-TGU, squats and swings

warmup with CC: pushupsx3 and squatsx3, a few swings, a few snatches, a few goblet squats

300 2-hand swings: break them up however you choose. when you end a set, do 5 TGU (1=L&R) and 8 FS 2xkb in the rack.

a complex and a few back squats...

Wednesday 012313 WOD, 5:15 am OR 7 something pm

Warmup with a few swings, snatches, front squats and goblet squats. not too many, just enough to get the blood flowing and get loosened up.

Get a few reps of the bird dog and 5x10 sec holds of the bat wing thing.

Barbell Complex: 5x3 of bent over row (BR), PC, FS, MP, good morning (GM), 95#
perform each set of reps for each movement before putting the barbell down.

and, a few back squats...

BS 2x30, 95#
yep, complete 2 sets of 30 back squats.

*while waiting your turn on the complex or squats, get in a couple sets of 1 arm press, 2-3-5

swings and presses

Tuesday WOD 012213 5:15 am

CC: pullups, bridges, pushups + a couple of sets of batwings (facedown on bench, two kb at floor, squeeze shouder blades together raising kb 4-6" off of floor, rinse, repeat, build big rhomboids), bird dog

2 or 3 rounds:

1 arm swings: 10 to 1 to 10 (10,9,8...1,2,3...8,9,10) L/R, without putting down the kb
clean & press L/R 2-3-5 (30 sec rest b/t sets)

BP bw or 225#, whichever comes first, to "burnout"

Mobility and Flexibility

Hey folks, I would like to toss out a quick discussion starter (hopefully).

Number 1, We put together our workouts and so forth based upon the goals, abilities and levels of the grioup as a whole. I'm not saying that I know what I'm doing in putting them together-I certainly do not. But, I think what we do works. 

Number 2, we ain't gettin' any younger and our bodies, joints and connective tissue is/are DEFINITELY not getting any more flexible. 

So, anyone out there (even if you have never been to work with us) have any ideas of how to insert some general mobility and flexibility work into our WODs? This is something I know even less about. 

We are open to some yoga sessions, but someone else would have to lead it. I am also aware of the Mobility Wod which most Crossfit affiliates utilize regularly. Maybe we just need some suggestions of a good collection of general stretches. 

Anyway, if you have some ideas, would you post them here? Or, come show us a few things!

Thanks for reading!

AJP

playin the deck...

Sunday WOD 012013 at 3 pm

Before we draw...

50 kb snatch (16kg)

20 getup situps

50 pushups

20 slams

a few plate assisted pistols

with a deck of cards, each suit will represent a move (TBD)

1 of...is 1 rep of...

2 of...is 2 reps of...

and so on.

face cards = 10 reps

Ace = 11 reps

shuffle the deck, draw a card, get moving.

Saturday WOD

 Saturday at 4 pm

CC: you pick 3

BS 1x20 (sorry I have left this out for several days)

a barbell complex from Coach Dan John:

reps 8-6-4, 3-5 rounds
PC
MP
FS
BP

then, 
FCx3, 2 kb in the rack, for distance

swings and getups

Thursday WOD, 5:15 am, 011713

CC: HLR, HSP, bridges

2 rounds of:
20 kbs
5 TGU
15 kbs
4 TGU
10 kbs
3 TGU
5 kbs
2 TGU

3 rounds of:
FC (2 kb in the rack) 30 meters

OHS, sprints and ropes oh my!

Wednesday WOD 011613. There will be a morning WOD at 5:15 am and an evening WOD around 7:00 or 7:15.

No CC today.

30 light kb snatches, 30 getup situps (15 per side), 1 rope climb from the floor.

pullups, pushups and air squats to 100. any combination you choose.

5 Rounds of:
15 PVC OHS
Sprint 200
(rest appropriately after each round)

3x8 RDL

Partner WOD

Tuesday 515 am
Jan 15 2013

CC: squat, bridges
5 TGU (make it 6 if you don't like that uneven feeling)

There are 3 partner AMRAP wods. Each is 8 min, with 1 min rest between each.

AMRAP 1: 8 min
5 C&P
5 strict pullups

Rest 1 min

AMRAP 2: 8 min
Deck squat
Ring pushups

Rest 1 min

AMRAP 3: 8 min
Renegade row
Swings

WOD from David Whitley, RKC, CK-FMS, www.nashvillekettlebell.com (time has been modified to fit into our slot)

Rest

Rest day.

Presses and Deadlifts

Sunday, 230 pm

CC: pullups, HSP, squats, pushups

10 heavy TGU

BP 3-3-3-3 @ 75%

DL 3-3-3-3-3-3 @ 75%

PP 3-3-3-3 @ 75%

AMRAP 15 min: (1-2-3 reps)
kb FS L/R
kb snatch L/R
kb FS L/R

Weekend WOD

Saturday 011213 8am

CC: pushup, HSP, squat
10 TGU (heaviest possible for any reps)

OHS 6x2 (use snatch balance to get into position)

Karen 150 wb shots

Tabata thrusters 35# kbx2, dbx2 or 65# bb

WOD

Friday morning 515 am

CC: pullups, HLR, HSP

1 TGU, L/R, for each kb

for 15 min:
EOM (every odd minute): Power Snatch x2
EEM (every even minute): 2 c&p 53# L/R

100 kbs

WOD

Wednesday morning, 515 am

Warmup with 20 total TGU. to avoid fatigue early and because of a lack of floor space, we will take turns and keep the set reps low (3-5 total per set)

BS 1x20

with the time that is left, AMRAP:

2 strict pullups (in between C2B and normal for range and intensity)
3 FS with kbx2 in the rack
rest 30-45 sec
3 strict chins
2 FS
rest 30-45 sec

* Focus on tensing your midsection throughout each movement *

AJP

WOD

Rest Day (Technically)...

but, if you feel like it, get a MR set of strict pullups. find 25% and do that many throughout the day until you reach 50 -60 reps total.

Tomorrow's WOD will feature pullups and FS with 2 kb in the rack...

AJP