20130628

Friday

Strength
Squat
Work up to 3 x 3 x 3
Beginner 3x5

...and then

For time
1,2,3,4,5,6,7,8,9,10 reps of both
Wall Balls
Burpees

Extra Finisher
3x Farmers Walk (use grass area for distance)
Single or Team (2 people and 2 bars)

20130627

Thursday


Mobility
Voodoo/Mobility Bands

Burgener WarmUp

Tech/Skill Work
EMOTM 5
1 Hang Snatch + 2 OHS
Rest 1 min / Load up Bar
EMOTM 5
2 Snatch (75-80%)

Then...

5 Rds for time...
3 Wall Walks
6 Pull-Ups
9 Push-Ups

Extra
ME 3min Burpees
rest 1 min
ME 2 min Hollow Rocks

20130626

Wednesday

                                Approx 400m...+/- 50m!

Warm-Up (15min max)
Run 1 Lap (see pic above)
5min Roller
PVC Fun
Mobility: Bands, Couch, and/or Wall Splits

Then...For Time

100ft Walking Lunge (you know where you dragged the tires)
50 Push-ups
50 Double Unders
25 K2E
50 Pull-Ups
25 Box Jumps
50 Squats
50 KB Swings (DB swings)
100 Situps

20130625

Tuesday

Warm-up/Mobility

Strength:  Deadlift

Work up to 3 x 3 x 3

Followed by

5 Rds

200ft Tire Drag (add bumper plates to your tire)

5 Tire Flips

5 Burpees

*200ft is down and back past the sidewalk we used for WB throws

Extra Finisher

3x Max Distance Farmers Walk (go till you drop for each set)

20130624

Monday 24 June 2013

Mobility - Hip

Tech/Skill Work - Hang Clean and Push Jerk

Clean and Jerk
Every 30s for 4 Mins
1 Clean and Jerk...Full

3rds
25 Double Unders
15 PullUps
10 Pushups

Extra Core Work
3x20 K2E
3x Max Effort L-sit holds

20130621

Friday, 21 June 2013

WarmUp - 15 min max

Goat Work - 30 min max
- mobility, O-lifts, Kipping, muscle ups, dubs, whatever. Bend your coaches ear and, for heaven's sake, work on some hip flexibility and shoulder rotation!

"Annie"
50-40-30-20-10
Dubs
Sit-ups
- 15 min time cap
- sub w/ X3 singles or 1/2 # of Dubs

20130620

Thursday, 20 June 13

Warm Up

WoD
5 Rounds
50m Wallball Throw (25 down/back)
- start in the grass in front of the door, look right, the throwing lane is between the smoke pit/BBQ area on the left and the fence on the right
- throw it as far as you can, run to it, pick it up and throw it again until you reach a line passed the fence on the right, the ball has to pass this line on its own so throw it a little farther, run to it, pick it up and throw it back to in line with the door
- please wipe off the wallballs before putting them back in the gym
5 Tire Flips

20130619

Wednesday, 19 June 13

Warmup - break it up however you need to
500m Row
20 PVC Goodmornings
30 PVC OHS
10 GHD Back Extensions
10 GHD Situps
10 Pullups
20 Pushups
50 Dubs

WoD
"A Chipper Off the Ol' Block"
30 Thrusters @ 35/45/65/95#
30 Over-the-Box Jumps or Step Ups
- you can touch the top of the box, just jump off the other side and turn around
30 Abmat Situps
30 Burpee Pullups or Burpee Ring Rows
30 Dubs or 90 Singles

20130618

Tuesday, 18 June 13

Warmup
Row 500m
20 PVC Goodmornings
30 PVC OHS
10 GHD Back Extensions
10 GHD Situps
50 Dubs
10 Pullups
20 Pushups

WoD
21-15-9
Deadlift @ 135/185#
HSPU
Run

20130617

Monday, 17 June 2012

Big congratulations to Matt Kaleikini who finished first in the Florida Police and Fire Games!

Warmup

500m Row

20 PVC Goodmornings

20 PVC OHS

50 Dubs

Burgener Warmup

then

EMOTM for 15 mins

Snatch + 3 OHS @ 95/135#

then

3 min AMRAP

Wallballs

20130614

Friday, 14 June 13

Warmup

"Flight Sim"
Unbroken Dubs @ 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
- have to break up sets
- start the set over if you fail to complete it unbroken
- sub w/ "Half Flight Sim" or 50/100 Dubs for time

-then-

9 Min AMRAP
5 Tire Flips
7 Toes-to-Bar (T2B)

20130613

Thursday, 13 June 13

Warmup

Lift - Snatch
Warmup w/ 3X5 - progressively heavier
15 min to do 5X1
-share bars

-then-

"Fran"
21-15-9
Thursters @ 65/95#
Pullups

20130612

Wednesday, 12 June 13

Warmup

Skill
5 Rope Climbs
5 Wall Climbs

-then-

3 Rounds
20 Overhead Lunge (OHL) @ 25/45#
20 Hand Release (HR) Pushups
Run

20130611

Tuesday, 11 June 13

 Warmup

Lift - Clean and Jerk (C&J)
Warmup w/ 3X5 - progressively heavier
15 min to complete 5X1
- we'll have to share bars if we don't have the weights back yet

-then-

150 Wallballs

20130610

Monday, 10 June 2013

This Week's Warmup (Errday)
2 Rounds
10 GHD Situps
10 GHD Back Extensions
10 Wallballs
5 Strict Pullups
35 Double Unders
Run

EMOTM 50 meter shuttle sprint (100m total) for 8 min
- the faster you go the more rest you get before the next round

-then-

10 min AMRAP
15 Box Jump
5 HSPU

20130607

Friday, 7 June 2013

Warm Up

Mobility
25 Good Mornings w/ PVC
Hamstring Stretch
Banded Shoulder Mob

Partner WoD - "Cookie Monster"
3 Rounds
10 Burpee Tire Flips* - Go Heavy!
Run Around the Fence

*Partner one does a burpee while partner two does a tire flip, switch, repeat. Flip it back and forth to save space. 

20130606

Thursday, 6 June 13

This has nothing to do with CFM...it's just awesome!

Skill/Lift

5 Rds of 3 Rep Bear Complex @ 95/135# - Deadlift, Clean, Front Squat, Press

We'll do this together w/ Coach

5 Burpee penalty for dropping the bar, regrip okay

-then-

Chipper Jones

70 Dubs

60 Squats

50 Situps

40 Jumping Lunges (20 ea leg)

30 HR Pushups

20 Pullups

10 HSPU

20130605

Wednesday, 5 June 13

Goodbye Jacques, this one's for you buddy.

21-15-9
Cleans @ 95/135#
Ring Dips

20130604

Tuesday, 4 June 2013

Get ready for some summer lovin sled pulls! Coming soon!

Warmup

Skill

10 Rounds of 

1 Snatch + 3 Overhead Squats @ 45/95#

-then-

WOD

3 Rds

50 Double Unders (scale w/ 150 singles)

15 Chest-to-bar Pullups (scale w/ regular pullups, banded pullups or ring rows)

15 Toes-to-bar (scale w/ knees-to-elbows, knee raises or sit-ups)

20130603

Monday, 3 June 2013

Big Congrats to Billy Sullivan, former CrossFit Mildenhall badass, who placed 13th overall at the CrossFit Regional Competition in Asia

This week's warmup - do it everyday:
2 Rounds
2 Handstand Pushups
5 Strict Pullups
10 Pushups
15 Situps
20 Squats
Run around building

-then-

Mobility
Goodmornings - w/ PVC pipe
Deadarm Hang - shoulder mobility
Lunges - arms pressed overhead

WOD
21-15-9
Burpee Box Jumps
Situps
200m sprint (run out the fence to the left, turn right, run toward flightline, turn right back in to the fence, come back to door)