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