Wednesday

Warm-Up:

5 minutes, Shoulder Mobility Drills
10-15 reps, Pass Throughs
5-10 reps, Overhead Squat (PVC)
5-10 reps, Pull-Ups
5-10 reps, Ring Dips
15-25 seconds each side, Leg Crossovers
15 seconds, Supine Fetal Pose
15-20 seconds, Butterfly Groin Stretch
15-20 seconds per leg, Quad Stretch
15-20 seconds per leg, Raised Foot Hamstring Stretch
25 reps, Jump Rope Singles
10 reps, Leg Swings
Practice Movements as Desired

WOD:

3 Rounds For Time of:
135/95# Power Cleans, 15 Reps
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Push-Ups
15 Squats
400m Run

Tuesday

Warm-Up:

Jog 400m
Foam Roll Glutes/Thighs/IT Bands
15 reps each direction, Hip Rotation
10 reps, Hamstring Stretch Standing (Hold midline for 3 seconds, then flex the trunk for 3)
3 sets of Upward Dog (hold for 3 seconds) and 3 reps, Arched Rockers
Ankle Mobility Drills
10 reps, Wall-Facing Air Squats
5 reps, 115/75 pound Back Squat
3 reps, 165/115 pound Back Squat
2 reps, 205/135 pound Back Squat
Practice GHD Sit Ups

WOD:

For time:
225/155 pound Back squat, 21 reps
42 GHD Sit-ups
225/155 pound Back squat, 15 reps
30 GHD Sit-ups
225/155 pound Back squat, 9 reps
18 GHD Sit-ups

Use a rack for the back squats!

Post time to comments.

Monday

Warm-Up:

Row 10 pulls, Arms Only
Row 15-20 pulls, Arms and Back Only
Row 1 minute, Short Pulls at Low-Moderate Intensity
10 reps each side, Leg Crossovers
10-15 reps, Horizontal Arm Swings
3 reps of 5 seconds each, Child’s Pose to Upward Dog
15 reps, Trunk Twists with PVC pipe on shoulders
15 reps, Bent Over Trunk Twists with PVC pipe on shoulders
10 reps, Pass Through with Bend and Reach
10 reps, Spartan (Lateral) Bend
10 reps each side, Leg Swings
10 reps, Push-Ups
10 reps, Squat Jumps

WOD:

Intervals
Cover Max Distance During Each Interval

Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minutes
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minutes
Row 3 minutes

Post distance to comments.  Compare to 20110722.

Saturday

0930 On-Ramp #2
1130 Optio CrossFit Dodgeball

Friday

Warm-Up:

10 reps each arm, Backward Arm Circles
10 reps each arm, Forward Arm Circles
10 reps, Backward Double-Arm Circles
10 reps, Forward Double-Arm Circles
10 reps each side, Corkscrew Shoulder Twists
5 reps each direction, Plank Roll
10 reps, Pass Throughs (PVC or Bands)
5 reps each direction, Windmills (PVC or Bands)
10 reps, Band Pull Aparts (Palms Down)
10 reps each direction, Diagonal Band Pull Aparts (Palms Up)

WOD:

Shoulder Press 1-1-1-1-1 reps
Weighted Dip 1-1-1-1-1 reps

Post loads to comments. Compare to 20110318.

Thursday

Warm-Up:

Jog 400m
10-15 reps, Overhead Squat (PVC)
Practice each of the movements for 5-15 reps focusing on quality

WOD:

3 rounds for time:
20 Double-Unders
20 Floor Wipers (95#/65#) demo
20 Back Extensions
20 Medicine Ball Twists (20#/14#)
20 Box Jumps (24″/20″)
20 GHD Sit-ups

Post time to comments.  Compare to 20120718.

Wednesday

Warm-Up:

50 reps, Double-Unders
10-15 reps, Forward and Backward Arm Circles
10-15 reps, Leg Swings
10-15 reps, Legover to Pancake
15-20 seconds, Bridge Hold
8-10 reps, Hollow to Tuck
8-10 reps, Depth Jumps
10-15 reps, Horizontal Arm Swings
Practice Kettlebell Swings and Pull-Ups as desired

WOD:

“Eva”

Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

(45 Minute Cap unless you are on a stopwatch and start between 4:00 and 6:15)

Post time to comments. Compare to 20110518.

Tuesday

Warm-Up:

5 mins, Stretch/Massage/Roll
Jog 400m
Junkyard Dogs
Burgener Warm-Up
2-3 reps, Deadlift, Hang Power Clean, Front Squat, then Jerk in order

WOD:

“Shattered Grace”

12 – 9 – 6 – 3 Reps for Time of:

(135#/95#) Deadlift
(135#/95#) Hang Power Clean
(135#/95#) Front Squat
(135#/95#) Jerk

Post time to comments. Compare to 20120124.

Monday

Warm-Up:

10-15 seconds, Hip Rotation
5-10 reps, Pull-Ups
5-10 reps, Push-Ups
10-15 reps, Sit-Ups
10-15 reps, Legover to Pancake Stretch
15-20 seconds, Abdominal Stretch
10-15 reps, Squats
10-15 reps each side, Single Arm Circles
10 reps each direction, Double Arm Circles
10-15 seconds, Hip Rotation

WOD:

“Deadbeat Dad”

For time
25 Pull-ups
50 Push-ups
50 Lunges
50 Sit-ups
50 Squats
50 Legovers
25 Pull-ups

Post time to comments

Saturday

9:30 Optio CrossFit On-Ramp #4
11:00 Optio CrossFit On-Ramp #2 Seminar (Diet)
11:30 Team WOD
1:00 Optio CrossFit On-Ramp #1