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1.21 gigawatts!

Work like you don't need money.

Love like you've never been hurt.

Dance like no one's watching.

And workout until you puke.

Warmup:

20 Double Unders then...

2 Rounds of

10 Hollow Rocks

10 Push Ups

10 Lunges

WOD: "Voodoo Economics"

Partner workout. 30 Mins. Complete each exercise and earn play money. Collect more money than your partner by exercising more quickly or completing more difficult movements.

$5 Exercises

-20 Squats

-20 Sit Ups

-20 Box Jumps

-20 Lunges

-20 Pull Ups

-200 M Run

$10 Exercises

-20 Back Extensions

-20 Thrusters (35/25)

-20 Squat Jumps

-20 Front Squats (35/25)

-20 KB Swings

-20 Wall Balls

$20 Exercises

-20 Burpees

-20 Knee to Elbows

-20 Glute Ham Sit Ups

-20 Double Unders

-20 Dips

-20 Hollow Rocks

$50 per (PR) at the Olympic Lift and Row station.

As always, if you have any questions call:

1-800-Exercise*

Leave off the last e* for extremely excruciating effort

Put in a Good Word For Me

Nothing will work unless you do - John Wooden

Warmup: PVC Shoulder Stretches

8 Push Ups

8 Sit Ups

8 PVC Overhead Squat

8 Dips

32 Double Unders

Strength:

Power Clean (one rep max, record any failures) ex. 35/45/65/75(PR)/85(Fail)

1-1-1-1-1

WOD:

"Nancy"

5 Rounds of

400 M Run

15 OHS (45/35/25/15/PVC)

Works 60% of the time, all the time!

WarmUp:

3 Rounds of

10 Lunges

10 Push Ups

10 Sit Ups

Skill:

Push Press

1-1-1-1-1

WOD:

"Smells Like Teen Spirit"

3 Rounds of

13 Thruster (95/65/45/35/25/PVC)

14 Pull Ups

15 Wall Balls

16 Sit Ups

17 KB Swings

18 Back Extensions

This is the first WOD that I've programmed myself. Up until now, I've only created the Warmups, while compiling the WODs from other gyms like Crossfit OTG. Feel free to grow your hair long and wear a flannel shirt to today's WOD. I have a feeling it is gonna be "grungy". Post comments!

Tough Kids, Sissy Kids, Even Kids Who Do Air Squats

Warm Up:

11 OHS

11 Burpees

11 Sit Ups

11 Push Ups

Skill: Max Vertical Leap

WOD: "Growing Pains"

Continuously Running Clock

Odd Minutes: Do Max Air Squats

Even Minutes: (60 - # of air squats completed) = # of

push-ups to complete

Workout ends upon failure to complete # of push-ups by that minute's end.

If athlete does less than 30 squats, the number 30 should still be used for push ups

Examples Squats Push Ups

48 12

37 23

33 27

28 30

22 30

Polly Wanna Crossfit

Warm Up: "Jenny"
8 OHS
6 Dips
7 Back Extensions
5 Squat Jumps
30 Double Unders (which means 150 jump rope)
9 Pull Ups

WOD: "Pick Your Poison" (From the OTG archives)
400m run
100
80
60
40
20
400m run

Match up the exercise with a rep amount to create your own! Exercises are:
1) Air squat
2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs

For example:
400m Run
100 Deadlifts
80 Pull Ups
60 Push Ups
40 Sit Ups
20 Squats
400m run
Post time and exercise/order to comments.

Save a Horse, Ride an Abmat

"The road to Easy Street goes through the sewer."

-John Madden

Warmup:

400 M Row

then

12 Front Squats

12 Push Ups

12 Back Extension

Skill:

Knee to Elbows Practice

Progress from bleachers to the pull up bar. Raise knees to waist, to chest, and finally to elbows. The top of your head might hit the wall, but that just means you are doing them correctly!

WOD: "Sit Up Central" (OTG Classic WOD)

For time:

50 Sit ups

50 Squats

50 Sit ups

50 Lunges

50 Sit ups

50 Box Jumps

50 Sit ups

Globo Gym Refugees

No one can make you feel inferior without your consent.

-Eleanor Roosevelt

Warmup:

2 Rounds of

6 Push Ups

16 Prisoner Squats (Hands behind your head)

26 Sit Ups

Strength Skill:

Weighted Lunge (Try holding matching dumbbells to your side or a barbell on your shoulders with 15/35/45/65 or more)

Do the elevator, not the escalator!

WOD: "BlackJack"

7 Rounds for Time

7 Thrusters (95/75/45/35/15/PVC)

7 Pull Ups

7 Burpees

Now that I have fled Tilton Fitness, I'm officially a Globo Gym Refugee. What a waste of money that place was!

Who's coming with me?

Crossfit and I are going to do a walking lunge off into the sunset and live happily ever after.

What's For Dinner?

There are some heavy hitters notably left off this list. Can you leave them off your plate?



Start small. Reduce bread, dairy, and sugar in your diet ASAP.



This is for all you bachelors out there. For the rest of us, he's got the right idea, but make it work for your family.

It's Not You, It's Me

Warm Up:

PVC Dislocates

2 Rounds of

12 PVC Overhead Squats

12 Double Unders

12 Push Ups

Skill: Sumo Deadlift High Pull (SDHP)

3-3-3-3-3 Increase Load/Work on technique

CrossFit Sumo Deadlift High Pull Explanation and Demo from CrossFit Emerald Coast on Vimeo.

WOD: "Tara" (Monday from Crossfit OTG)

5 Rds for time:
7 SDHP 135/95lbs or 10 SDHP 95/65lbs
20 Push Ups

Don't forget to always be setting goals. I reached one yesterday with my first muscle up. A goal could be to finish one rep of any maneuver, like the muscle up, or to increase your weight at a certain exercise.

Everyone's goal should be to sign up for the St. Pat's 5K in March. We will have registration forms at school very soon and a list of participants. There's also a 10-miler for all you die hards.

One Man Wolf Pack

Synchronized Thrusters with Mary Ellen and Sue

Row, Row, Your Machine Kelly

Sherri won the battle, but the barbell won the war

Warm Up:

2 Rounds of

7 Squats (Five second hold at the bottom)

7 Push ups

7 Back Extensions

7 Burpees

Skill: BW Bench Press

Record your max reps at bench press at your bodyweight

WOD: "Kelly"

5 Rounds For Time:

Run 400m

30 Box Jump (24"/20")

30 Wall Ball (20#/14#)

This is the 2nd time we have done "Kelly." If you time your workouts you can gauge your progress. If you don't time your workouts, maybe you should start. Enjoy the snowstorm!

It's Go Time!

Mary Beth thrusting some big weight to the sky!

Julie nails the thruster. Perfect extension at the top!

Kelly finishes ANOTHER set!

Ali raising the roof!

Allene dancing with the 45lb bar

Warmup:

2 Rounds

15 sec Superman Hold

15 Sit Ups

15 Front Squats (Light Set/ Heavy Set)

Skill:

Front Squats 3-3-3

WOD: "The Kill"

Teams of 2-3

10 Rds

6 Burpees

9 K2E (scale to Bleacher Knee Raises or Sit Ups)

12 Front Squats 65/45lbs

From the team of 2 or 3, one person will go through the 6,9,12 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.

You and What Army?

Warm Up:

Sampson Stretch

2 Rounds of

15 Sit Ups

15 Push Ups

15 Military Press 45/15 (Push Press without knee dip )

Skill:

3 Bear Crawls (the width of the gym)

WOD: "Surrender" (Monday from Crossfit OTG)

21 Thrusters 95/65

400 M Run

18 Thrusters

400 M Run

15 Thrusters

400 M Run

One person per group can switch the run to a 400 M Row. The row is what was as prescribed for the workout, but sadly we only have one. Rock, paper, scissors to see who gets the rower.

Here a nice reminder of what a great thruster looks like.

CrossFit Thrusters from Darryl Pierce on Vimeo.

Come with me, If You Want to Live

Warmup:

3 X 10

Push Ups

Sit Ups

KB Swings

Skill: Bear Crawl

Cone to Cone

http://www.youtube.com/watch?v=ORUVgqJLHEU&feature=fvsr

WOD: (from Crossfit Spartanburg)

3 Rounds
30 Push Ups
20 KB Swings
20m Bear Crawl (or 400 M Run)
20 KB Swings
30 Sit Ups

I'm Kind of a Big Deal

Warmup:

25 Squats

25 Jumping Jacks

25 Push Ups

Skill:

Snatch (Light Effort for 10-Heavy for 3)

WOD: "Max-imilian" (Saturday's Workout from OTG)

3 minute stations (max Rounds) followed by one minute rest

We will stagger 2-3 people starting at each station

1. 3 Power Cleans

3 Snatch

2. 4 Burpees

4 Push Ups

3. 5 Box Jumps

5 Squats

4. Double Unders

Wrong Again

Ok........not correct yet. I need help Doug. When are you going to show me how to stop messing up your posts?

Finally

Hey....hope this is making it to your blog Doug. Great Cross Fit theme this morning for Caleb. Got great pics to share with OTG site. Hope i can figure that out next.

Smokin' Aces

Warmup:

400M Row

25 Back Extensions

25 Push Ups

Lift:(from Crossfit OTG)

Heavy Deadlift

3-3-3-3-3

No 'touch and goes'. Reset hands and back for each lift.

WOD:

Max Pull Ups (Record Your Effort)

Once you come off the bar - you're finished. You may attempt more than once.

Core Cash Out:

75 AbMat Sit Ups

Lose your Breakfast

Warm Up:

25 Double Unders

10 Jump Squats

25 OHS

10 Push Ups

"Gag-inator" (from Crossfit OTG)

30 T2B

then:

5 Rds

5 Push Press 115/75lbs

15 Jumping Squats

then:

30 T2B

Stop Looking at me Swan!!!

Warm Up:

20 Box Steps

20 Squat Jumps

20 Pull Ups

20 PVC Overhead Squat

Skill:

Heavy Squat Clean

3 Light Weight then...1-1-1-1-1

The Squat Clean from Patrick Cummings on Vimeo.

WOD:

"Box Jumps/Pull Ups" (Tuesday from Crossfit OTG)

5 Rds

45 sec work/15 sec rest

Box Jumps

Pull Ups

Man Overboard

No Coaches Today, but you'll do great!

Warmup:
25 Double unders
25 Box Jumps
25 Lunges

WOD:
"Cindy"
Rounds in 20 minutes:
5 pullups
10 pushups
15 squats

Varsity Blues

Warmup:

PVC dislocates

2 Rounds of

20 Push Ups

20 Wall Balls

Skill:

Heavy Bench Press (find max on last set)

5-4-3-2-1

WOD: "14"

14 minutes/ AMRAP

14 K2E (or scale with abmat situps)

14 Wall Balls

Knee to Elbows - Great Video

http://www.youtube.com/watch?v=kqOgtFcqWbE&feature=related

Where has Crossfit Been All My Life?

Warmup:

500 M Row

30 PVC Front Squats

20 Broad Jumps

10 Pull Ups

Skill:

Goblet Squat

Chest high- Weight on Heels- DB or KB held like a 

chalice right below your chin

Demo: http://www.youtube.com/watch?v=J75qdN1QsBc&feature=related

WOD: "Fran-k"

5 Rounds of 

10 Thrusters (95/65)

10 Pull Ups

then...

As many reps as possible in 5 mins of (pick one)

sit ups, double unders,  box jumps,  air squats,

KTE, OR back extensions

Nutrition Tips for the Week:

http://www.marksdailyapple.com/primal-blueprint-101/

To Infinity... and Beyond!

Warm Up:

2 Rounds of

10 Pull Ups

15 Squats

20 Double Unders

Skill:

Goblet Squat w/dumbbell or KB

Heels down-Chest High-Hands gripping weight like a chalice

Demonstration - http://www.youtube.com/watch?v=mfWsJCjkMjA&feature=related

WOD: "Playground WOD"

As many reps as possible while partner runs 400, then switch

Goblet Squats

Push Press

Push Ups

Back Extensions

Sit Ups

ex. If partner does 43 and you do 51, your score for that exercise is 94.

Record each exercise

Push Press Demo - http://www.youtube.com/watch?v=5RlUYRh0_DU

Your Gun is Digging Into My Hip

Warmup:
PVC dislocates
then...
1-5-1 Ladder
Overhead Squats
Good Mornings
Push Ups

Skill:
Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration - http://vimeo.com/3159349

WOD: "Liz" (modified from Crossfit OTG)
For time:
2 Rds
15 Overhead Squats 115/75lbs (35/15/and PVC available)
30 Push Ups
then:
2rds
15 Clean and Press 115/75lbs (35/15/PVC)
30 Wall Balls 20/12 lbs

I Like Your Style!

Warmup:
3 Rounds of
10 Forward Lunge (5 each)
15 Push Ups
20 Sit Ups

Skill:
Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration - http://vimeo.com/3159349

WOD: (taken from Crossfit OTG)
"Tabata Mash"
8 Rounds - 20sec on/10sec off

Jump and Switch Lunges
Sit Ups
Burpees

Count total reps for each exercise
#/#/#

Jump and Switch Lunges - http://www.youtube.com/watch?v=tSuoJlvNW-c

This workout looks killer! My double under record is 4....this might take awhile.

It's A Hard Knock Life

Warmup: "Nancy's Little Sister"
3 Rounds of
400M Run
15 OHS (45/15/PVC)

Skill: Snatch Progression
3-3-3-3-3
Work up to max weight after learning the motion

WOD: "Annie" Benchmark WOD for Time
50-40-30-20-10
Double Unders
AbMat Sit Ups

Double Unders can be broken sets.
Substitute 5X regular jump rope for double unders.

BYO...Barbell?

Warmup:
3 Rounds of 15
OHS
Box Jumps
Push Ups

Skill:
Glute Ham Sit Ups
Practice with partner support
Finish with 50 AbMat situps


WOD: "Up and Down" (scaled from CrossFit Off the Grid)
10.....1 Push Press
1......10 Pull Ups
so... the first set is 10 Press with 1 Pullup, then 9-2, then 8-3, and so on.

XOXOXO - Hugs and Kisses Love, Crossfit

Tic Tac Crossfit

Warmup

Partner Tabata Warmup

Squat Jump High Fives (2)

Teamwork OHS (2)

Tic Tac Toe Workout

Squares consisting of

25 Pullups

25 Wall Ball

25 Box Jumps

25 KB Swings

50 Back Extensions

50 Situps

50 Pushups

50 Squats

7 The Bear

Behind Enemy Lines

Warmup:
Run 400
Tabata Squats (8 reps = 4:00)
Tabata Situps (8 reps = 4:00)

Skill:
Row 500M for time (record time in journal)
Dip Practice while waiting for machine

WOD: "60"
6 Rounds of
10 Burpees
10 Ring Dips

Cruisin for a Bruisin

10 Minute Card Game Warmup

Hearts- Sit ups

Diamonds- Squats

Spades- Pull ups

Clubs- Wall Ball Shots

Skill:

500M Row for time (record any PR)

The WOD: (from Crossfit OTG)

"Mini-Cindy on Roids"

10 min/AMRAP

5 Pull Ups C2B

10 Slapping Push Ups

15 Jumping Squats

(Scale as needed)

More like One in a Million

Warmup:
Row 750M
2 Rounds of 30 Situps, 20 Back Extensions, 10 Dips

Skill:
1-1-1-1-1 Find your Max Deadlift (Record any PRs)

WOD: "Toad"
5 Rounds
5 Deadlift 245/145lbs
10 Ring Push-Ups (scale to floor or wall pushups)
15 Situps

Deadlift demo: http://www.5min.com/Video/How-to-Do-The-Deadlift-with-Proper-Form-122696451