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shoulders

2010-10-28

Warm Up Run 400 Meters 10 box jumps 15 wall balls 20 Supermans 25 Abmat Sit ups Skill OH squat WOD “JT” 21-15-9 reps for time of: Hand Stand Push Ups Ring Dips Push Ups Time: 15:17 Red dips, blue/pink HSPU

2010-10-26

Warm Up Row 500 meters 10 Med ball Cleans 10 HSPU 10 GHD Situps 10 back extensions Skill Overhead Squat WOD 10 Wallball shots 20/15# 10 Pull ups Time: 11:57 20#/blue, green bands

2010-10-25

Warm UP CFWUx2 Skill Overhead Squat Mobility WOD Wall Squat Hip opener Arm band Top 2 Rips WOD 21-15-9 135/95# Deadlift 75/55# Overhead Squat Time: 8:56  95#/55#

2010-10-21

Warm up Double understand 5 burpee 10 pull ups 15 push ups 20 box jumps 25 hip extensions 30 GHD sit ups Skill Pistols 15 each leg WOD “Tabata This” (8 rounds of each – 20 seconds / 10 seconds rest) Row Rest 1 min Squat Rest 1 min Pull …

2010-10-19

Warm Up Run 400 Meters 10 Wall Balls 10 Med Ball Cleans 10 GHD sit ups 10 Back Extensions Skill Pistol WOD “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Total Max Weight: 225#, 95#, 225# (Total 545#)

2010-10-18

Warm Up Double Unders x1 min Row 100 meters Skill Pistols WOD Three rounds for time of: 15 of 135#/95# Hang power cleans 15 Burpees Mobility WOD Hip Stretches leg over knee leg to chest leg to chest cross over Leg to wall Time 10:34    75#

2010-10-14

Warm UP 1 min Jump rope Hamstring Mobility 30 sec Squats 1 min Sampson Stretch 30 sec Wall Balls 1 Min Perfect Stretch 30 sec Abmat Sit Ups 30 sec pass throughs 30 sec Back Extensions Skill L-Sit WOD “Can I get a Second” – 2 Rounds with a 2 minute …

2010-10-12

Mobility WOD http://mobilitywod.blogspot.com/ Warm Up 25 X Double Unders 1 Min of Samson Stretch 30 sec of HSPU 1 min of perfect stretch 30 sec of pull ups 1 min of leg to chest hugs 30 sec of wall squats 30 sec of pass throughs Skill L Sits WOD 3 rounds …

2010-10-11

Mobility WOD Partner Hamstring Stretch Warm Up :30 sec Jump Rope 1 min Sampson Stretch :30 Squats 1 Min Perfect Stretch :30 Sec GHD sit ups 1 Min Pass Throughs :30 Sec Back extensions Skill L- Sit (4x) WOD AMRAP 20 min 65#/75# 5 Thrusters 7 Hang Power Clean 10 …