Thursday, February 28, 2013

20130301



"Recovery WoD"

Warm Up
2 Rounds of
5 Strict Pullups
10 Hand Release Pushups
15 Situps
20 Squats
25 Double Unders

then

Mobility - not necessarily in order
Hamstring Stretch
Couch Stretch
Spiderman
Shoulder Pulls
Lat Pulls
Stripper Pole
Calf Stretch
Groin Stretch
Paleo Chair
Wall Sits
Skin the Cat
Muscle Up Progressions

then

50 Wallballs for time

Enjoy the Weekend! Get outside, walk your dog, slackline, easy jog through the woods, play with your kids, live, love, laugh and eat.

Wednesday, February 27, 2013

20130228




CFM shirts now available at the Gear Shop: http://crossfitmildenhall.spreadshirt.com/

No Time Limit
Do Each Round Unbroken
Scale as Needed
Rest as Needed Between Rounds

5 Rounds @ 135/95#
12 Deadlift
9 Hang Clean
6 Push Jerk

Tuesday, February 26, 2013

20131227

Lack of PRs is directly correlated to lack of grunting in the gym.

Warm Up
500 M Row
-then-
2 Rrds
10 Pushups
15 Situps
20 Lunges (10 ea leg)

WoD
5 Rounds For Time (RFT)
Run 400M
15 Box Jumps
10 Handstand Pushups (HSPU)
5 Strict Pullups

Monday, February 25, 2013

20130226


Warm Up
2 Rrds
5 Strict Pullups
10 Pushup
15 Situp
20 Squats

then

Back Squats
Warmup
10 @ 30% 1RM
8  @ 50%

then

5 X 5 X 5 X 5 X 5
Should look something like this:
5 @ 65% 1 RM
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%

Sunday, February 24, 2013

20130225



We'll be doing final volume preps for the Games Open this week. We'll de-load next week before the first Open WoD is released so we'll all be fresh to kill it...anxiety mounting. Thanks Phil for the 2012 Open Mashup idea. 


"2012 Open Mashup"

3 Min AMRAP: Burpees
3 Min Rest
 
6 Min AMRAP: 10 Box Jumps, 8 Push Press @ 95/65#, 6 T2B
3 Min Rest

9 Min AMRAP: 10 Pullups, 20 Wall Balls, 30 Dubs
3 Min Rest
 
12 Min AMRAP: Snatch Ladder - 3 X 95/65#, 3 X 115/75#, 3 X 135/95#, 3 X 155/105#

Thursday, February 21, 2013

20130222

Friday

15 min AMRAP of
10 KB Swings
10 Box Jumps
10 Ring Dips

Wednesday, February 20, 2013

20130221

Thursday

Snatch Skill Transfer Exercises - each X 5 reps w/:
PVC
Bar @ 45/35#
95/65#

then

Muscle Up Progressions

Tuesday, February 19, 2013

20130220

Wednesday

Push Jerk
Warm Up w/ 10 reps at 50% 1RM
3 sets X 5 reps @ 70% 1RM
3 X 3 @ 80% 1RM

then

5 RDS
20 KB snatch lunges (10 ea arm)
10 Burpees
5 Pullups

post loads and time to comments

20130219

Tuesday

60 Double Unders
3 Power Cleans @ 155/105#
30 Wall Ball shots @ 20/14#
6 Power Cleans
15 Toes to Bar
9 Power Cleans
15 T2B
6 Power Cleans
30 Wall Balls
3 Power Cleans
60 Dubs

post time to comments

20130218

Monday

Back Squat
3 sets X 5 reps @ 75% 1RM
3 X 3 @ 80% 1RM

then

Run 400M @ 50%
rest 2 min
Run 400M @ 80%
rest 2 min
Run 400M @ 90%
rest 3 min
Run 400M

Post loads and fastest 400M time to comments

Thursday, February 14, 2013

20130215





20 Mins Squat Clean Skill

then

Squat Clean
5x3x1x1x1x1x1

Wednesday, February 13, 2013

20130214






2 Rounds
100 Double Unders
50 Push Press/Jerk @ 96/65#
25 Toes-to-bar

Tuesday, February 12, 2013

20130213






75 Burpee Pullups
scale w/ 50 or 25 reps
scale w/ burpee, then jumping pullups from box (step up on box)

Monday, February 11, 2013

20130212






20 Mins of PVC Snatch Skill Transfer
Check out the video here: http://www.youtube.com/watch?v=Pb5fh_aFxQY

1. Snatch Push Press
2. OHS Press
3. Press Snatch Balance
4. Heaving Snatch Balance
5. Snatch Balance

then

Snatch
5x3x1x1x1x1x1

Sunday, February 10, 2013

20130211





"No Excuses"
21-15-9
Kb Swings
Box Jump
Wall Ball
Hand-release Pushups

Thursday, February 7, 2013

20130208


"Fight Gone Bad"
3 Rounds for Max reps
1 min ea.

Row (calories)
SDHP
Box Jumps
Wall balls
Push press

Wednesday, February 6, 2013

20130207

Lucas Parker

Push Press :  5-5-3-3-1-1-1

5 Rounds for time 
8 Burpee Pullups
8 Ring dips
8 Ground to Overhead 95/65

Tuesday, February 5, 2013

20130206

Khalipa and Fronning

Strength:
10(Per Side) Turkish get ups at a challenging weight

Skill
Pistol Squats

WOD
AMRAP 10 minutes
15 KB Swings 24/16
7 GHD Situps

Monday, February 4, 2013

20130205



Strength
Deadlift
5-5-5-5-5

WOD
For Time

10 Thrusters @ 95/65
50 Double unders
9 Thrusters
50 DU
8 Thrusters 
50 DU
7 Thrusters
....
all the way to 1 Thruster 
50 Dubs

Sunday, February 3, 2013

20130204


15 minute Max Effort Back Squat

9 rounds
5 box jumps 32/24
5 wall balls
10 hollow rocks