Monday, 1 May 17

Warmup:
5 Walking RDL and leg swings
5 Downward dog push-ups
5 Marching bridge (each side)
5 Barbell good mornings
5 Sots press (PVC or bar)
30 seconds Hollow body hold on bar
10 Bent-knee iron cross (each side)
10 Squat to stand
10 Jumping pull-ups
10 Single leg deadlifts (each side)

Strength:
Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM

WOD:
21-15-9 reps, for time of: Shoulder-to-Overhead, 135/95 lbs Chest-to-bar Pull-up

Friday, 28 Apr 17

HERO WOD Friday - for Army Staff Sgt. Jack M. Martin III
Warmup:
100 Double Unders (no subs - make at least 50 attempts)
10 Push-ups
10 Downward dog push-ups
5 jumps Box jump progression
10 One arm kettlebell swing (each arm)
30 seconds Handstand hold against wall or free standing
10 Arms (over and back)

Strength:
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

HERO WOD:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



"Jack"
Complete as many rounds as possible in 20 mins of: 
- 10 Push Press, 115/85 lbs 
- 10 Kettlebell Swings, 1.5/1 pood 
- 10 Box Jumps, 24/20 in

Thursday, 27 Apr 17

Get thee to the track!!!

Warmup:

Run 400m
15 "I love me" Arm Swings
15 Jumping Jacks
15 Mountain Climbers

WOD #1:
4 rounds for time of: 5 Bar Muscle-ups 10 Burpees 30 Walking Lunges
Scale: Jumping MU or Jumping PU from the low bar

Rest 5 min, then...

WOD #2:
3 rounds for time of: Run, 800 m Rest 2 mins

Wednesday, 26 Apr 17

Warmup:
Complete 2 rounds of these exercises:
10 Cossack squat (each side)
10 Wall ball shots
10 Sumo Dead Lift High Pull (PVC or bar)
5 Mountain climbers (each leg)
5 Sots press (PVC or bar)

Strength:
Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM

WOD:
For time: 15 Thrusters, 135/95 lbs 21 Sumo Deadlift High-pulls, 135/95 lbs 12 Thrusters, 135/95 lbs 15 Sumo Deadlift High-pulls, 135/95 lbs 9 Thrusters, 135/95 lbs 9 Sumo Deadlift High-pulls, 135/95 lbs
Scale: pick a load you cen get through 12 reps unbroken

Tuesday, 25 Apr 17

A note for Thursday...everything for Thu can be done at the Shellbank track.
Warmup:
45 seconds of work and 15 seconds of rest: 
Pigs on ice skates
Alternating jump lunges (each leg)
PVC pass throughs
Forward/back jumping jacks
Knee hugs
Crossover reach (hip and ankle)
Pressing snatch balance (Barbell)



WOD:
CrossFit Games Open 16.1
20min AMRAP (as many rounds as possible)
- Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Bar Facing Burpees - Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Chest-to-bar Pull-ups

Scaled version:
Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Bar Facing Burpees Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Jumping Pull-ups

Monday, 24 Apr 17

Let's get those Toes2Bar!

Warmup:
Row 400m
15 PVC Shoulder Pass-thrus
5 Push-ups
5 Wall ball shots
5 Leg lifts
5 Ring push-up
5 Thorasic high fives (each arm)
5 Knees to elbow
10 yards Inchworm
15 Sit-up to pike

Strength:
Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM

WOD:
30-20-10 reps, for time of: Dumbbell Thruster, 35/20 lbs Toes-to-bar

Friday, 21 Apr 17

But by all means, get jacked for Deadlifts first!!!

Warmup #1:
400m Row
5 Banded good mornings
10 yards Frankenstien
10 yards Walking RDL and leg swings
15 Squat to stand
15 Bent-knee iron cross (each side)

Strength:
Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM

Warmup #2:
10 yards Pigs on ice skates
5 Wall ball shots
5 Burpee pull-ups
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
5  Roll to candlestick with hands down

WOD:
"Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Thursday, 20 Apr 17

Ok, so maybe not as far as Forest Gump, but get out on the road today.

WOD:
Run 5km for time.

Wednesday, 19 Apr 17

Warmup #1:
Run 4 Basketball court laps
5 Pike handstand push-ups on box
5 Handstand shrugs
10 Sots press (PVC or bar)
10 PVC Shoulder Pass through
10 Downward dog push-ups

Strength:
Shoulder Press 1x3 at 70% 1RM Shoulder Press 1x3 at 80% 1RM Shoulder Press 1x3+ at 90% 1RM

Warmup #2:
6 Skin the cat
6 Medicine ball cleans
6 Burgener WU
30 seconds Handstand hold against wall or free standing
6 Wall slides
6 Downward dog push-ups

WOD:
CrossFit Games Open 11.3
5 Min AMRAP
Squat Clean, 165/110 lbs Jerk, 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Xtra:
Tabata Assault Bike (Calories)
Record total calories

Tuesday, 18 Apr 17

Warmup:
20 cal Assault Bike
10 Jumping pull-ups
10 Push-ups
10 Fire hydrant circles (each side)
10 Cossack squat (each side)
30 seconds Hollow body hold on bar
10 Headstand to push-up

WOD:
"Cindy"
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

Monday, 17 Apr 17

Warmup #1:
10-20 calorie row. 1 minute max.
5 Fire hydrant circles (each side)
5 Roll to candlestick
10 Air squat
10 Cossack squat (each side)
10 Wall squats

Strength:
Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM

Warmup #2:
10 PVC Shoulder Pass Thru
10 Elbow cirles
10 Scapular Wall slides
10 Rings to armpits (from floor)
10 Medicine ball cleans
30 seconds Hollow body hold on bar

WOD:
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Scales:
Burpee+Pull-up or Burpee+2 Ring Rows;
Snatch 60% 1RM

Xtra:
Tabata Wall Ball, pick load

Friday, 14 Apr 17

WARMUP:
Row 400 meters
5 Push-ups
5 Overhead Plate Press
10 yards Spiderman lunge
20 Downward dog push-ups
20 Mountain climbers (each leg)
20 Handstand shrugs
20 Fire hydrant circles (each side)

STRENGTH:
Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM

WOD:
10 min AMRAP
- 10 Handstand Push-ups - 15 Front Rack Walking Lunges, 95/65 lbs

XTRA:
"Tabata" - Ring Dips
Record total reps

Thursday, 13 Apr 17

Warmup:
45 seconds of work and 15 seconds of rest:
Air squat
Burpee pull-ups
Forward/back jumping jacks
Mountain climbers (each leg)
Hollow body hold on bar
Ring out the towel (each side)
Roll to candlestick with hands down
Pogo jumps

WOD:
6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs Chest-to-bar Pull-up

Wednesday, 12 Apr 17

Deadlifting with Jason Khalipa, 2008 CrossFit Games champion
Warmup:
5 Squat to stand
5 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
5 Back stroke (each arm)
10 Single leg deadlifts (each side)
10 Handstand shrugs
10 yards Walking RDL and leg swings
10 yards Frankenstien
10 Headstand to push-up

Strength:
Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM

WOD:

15 min AMRAP

21 GHD Sit-ups 14 One-arm Dumbbell Push Jerks, pick load

XTRA:

Tabata GHD Hip Extension

Score total reps

Tuesday, 11 Apr 17

this will be acceptable form when you are done...

Warmup:
2 Rounds:
25 Double Unders
10 PVC Shoulder Pass Throughs
10 Air Squats
1 min Assault Bike

WOD:
For time:
Row, 1500 m
100 Double Unders (3:1)
50 Assault Bike Calories
100 Double Unders (3:1)
Row, 1500 m

Monday, 10 Apr 17

Warmup:
Then complete 2 rounds of the following:
9 Downward dog push-ups
9 Medicine ball cleans
9 Handstand shrugs
9 Elbows high and outside (PVC or Bar)
9 Headstand to push-up

Strength:
Shoulder Press 1x5 at 65% 1RM
Shoulder Press 1x5 at 75% 1RM
Shoulder Press 1x5+ at 85% 1RM

WOD:
40 Hang Power Cleans, 50% 1RM
Bar may not be set down, rest load on thighs or in hip crease as needed

Xtra:

For time:
"Tabata" - Hand-release Push-ups: 8 x 20 secs / 10 secs
Record total reps

HERO Friday, 7 Apr 17

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Warmup:
50 Double Unders
5 Medicine ball push-up
5 Tuck jumps
5 Skin the cat
15 Forward/back jumping jacks
30 yards High bounding
5 jumps Box jump progression
15 Jumping jacks
15 Arms (over and back)

WOD:
Klepto
4 rounds for time of:
27 Box Jumps, 24 in
20 Burpees
11 Squat Cleans, 145 lbs

Thursday, 6 Apr 17

Warmup:
500m Row
5 hops Single leg hops (front to back- each leg)
30 seconds Plank
6 Barbell  Pressing snatch balance
30 yards Side hop
6 Bridge up
30 seconds Handstand hold against wall or free standing
12 Jumping jacks
12 Arm circles
12 Ankle rotations (each side)
12 Pogo jumps

WOD:
4 rounds for time of: 50 Double Unders (3 1 Single Unders)s 10 GHD Sit-ups 5 Overhead Squats, 70% 1RM

Wednesday, 5 Apr 17

Warmup:
50 Double unders
5 Burpee pull-ups
5 Banded good mornings
10 yards Walking RDL and leg swings
10 Jumping jacks
10 Bent-knee iron cross (each side)
10 Arms (over and back)
10 Squat to stand

WOD:
5 rounds for time of: 10 Bar Facing Burpees 10 Deadlifts, 1x bodyweight 10 Kettlebell Swing (American)s, 53/35 lbs

Tuesday, 4 Apr 17

Coach Burgener and the Burgener Warmup

Warmup:
500m Row
10 yds High Knees
10 yds Butt Kickers
5 ea box jump progressions
5 ea Handstand Shrugs
10 PVC Shoulder Pass Throughs
5 Burgener WU

WOD:8 rounds for time of: 5 Ground To Overheads, 135/95 lbs 7 Box Jumps, 30/24 in