Tues. Feb. 1

Warm Up:
Skill transition drills
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

21, 15, 9 of:
Overhead Squats (95/65)
Pull Ups
_____________________
FYI:
Which is Better? Plant or Animal Based Protein?

There are two kinds of protein, complete and incomplete, which come from either plant or animal sources. Protein supplements, no matter what kind they might be, are derived from either plant or animal sources as well. Which is better between animal or plant based protein depends on a number of factors. There are those who choose not to eat meat or animal products for moral, ethical and religious reasons. There are those who find themselves unable to afford many forms of animal protein a majority of the time. Then there are those that just love the taste of a good juicy steak served up with a good cold beer. For our purposes, the comparisons of proteins will be based on these factors:

- Nutritional value

- Cost versus value

- Availability

Read the entire article here.

Mon. Jan. 31

For Time:

Row 1000m
25 Deadlift (135/95)
25 Burpees
25 Goblet Squats (53/35)
Run 800m (one parking lot lap)

JFM (Josie Faye Morris) WOD:

In honor of my little girl turning 1 year old on the 27th of January.

8am Endurance Class with be conducted at the gym. We will NOT be at the track. You will have to show up to find out what the WOD will be. Help Coach Morris celebrate the first year of Josie's life with a fun workout.

BOX JUMPS

FLOOR WIPERS 95/65

KTE

KB SNATCH 35/18

MED BALL SQUAT CLEANS

WALL BALL

RING DIPS

ATOMIC SIT-UPS

LUNGES

SLEDGE SWINGS

OHP 95/65

ROW 27 CAL

27 REPS EACH MOVEMENT FOR TIME

Fri. Jan. 28

Warm Up:
Run 800m
Shoulder Mobility

5 RFT:
5 Dead-Hang Pull Ups
10 Hand-Release Push Ups
15 Jumping Squats

Thurs. Jan. 27

Warm Up:

500m Row
Shoulder Mobility
Hip Mobility

25 Min AMRAP:

10 Wall Ball
15 KB Swings (53/35)
20 ABMAT

Wed. Jan. 26

PCU Michael Murphy (DDG-112) is the 62nd ship of the Arleigh Burke-class destroyers. She is named for Medal of Honor recipient Michael P. Murphy (1976–2005). Her contract was awarded on 13 September 2002 to the Bath Iron Works and VADM John Morgan, the first commanding officer of Arleigh Burke, made the first cut of steel.^[4] DDG-112 was named Michael Murphy by Secretary of the Navy, Donald C. Winter on 7 May 2008 and her keel was laid down on 18 June 2010. The ship's sponsor is Murphy's mother, Maureen Murphy.^[1][3]

Launch: 7 May 2011 Scheduled

________________________________________

Warm Up:

Back Hyperextension on ABMAT, 30 seconds hold, 10 seconds rest x 5

5 RFT:

5 Deadlift (275/185)
10 Burpees

Tues. Jan. 25

Warm Up:
Shoulder Mobility
Saigon Stretch
Couch Stretch

3 RFT:

20 Hang Power Clean (95/65)
20 Push Press
20 Back Squat

Endurance WOD: RUN

SC: 2 mile TT, LC: 10k TT, U: 13.1 TT

Mon. Jan. 24

3 Rounds:

1 Minute Stations
1 Minute Rest Between Rounds, With a Continuously Running Clock:

Pull Ups
KB Swings (53/35)
Sit Ups
Push Ups
Burpees

*Total all reps for score

Sat. Jan. 22

Teams of 2 (one person works at a time):

20 Burpees
100 Pull Ups
100 Deadlift (135/95)
100 ABMAT
Row 1000m
20 Burpees

Fri. Jan. 21

Warm Up:
30 KB Swings
30 Push Ups

50,40,30,20,10:
ABMAT
Lunges (total)

Thurs. Jan. 20

Back Squat
3-3-3

then

4 RFT:
20 Wall Ball
20 Burpees
20 4-Count Mountain Climbers

Wed. Jan. 19

Warm Up:
Power Clean Practice

"Grace"

30 Clean and Jerk For Time (Ground to Overhead) (135/95)

Video

Tues. Jan. 18

Warm Up Shoulder Mobility
25 Burpees

15 Min AMRAP:
5 Pull Ups
5 Knees to Elbows
5 Toes to Bar

*Every time you come off the bar, do 5 push ups. Score does not include push ups.
________________________
Endurance WOD:

20 Min Time Trial
*Cover as much distance as you can in 20 minutes. Post distance to comments.

Mon. Jan. 17

Hip Mobility warm up

then

15,10,5,10,15:
DB Front Squat (30/20) (2 dumbells)
Box Jumps

Sat. Jan. 15

"Fight Gone Bad"

1 Min Each Station, 3 Rounds, 1 Min Rest Between Rounds. Total all reps/calories for score.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds/55 Pounds (Reps)
5. Row: calories (Calories)

Fri. Jan. 14

Warm Up:
20 Good Mornings
20 Push Ups
Mobility Work

7 RFT:

7 Deadlift (225/155)
7 Burpees
7 Ring Push Ups

Thurs. Jan. 13

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"
20 Min AMRAP:
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps

Wed. Jan. 12

Warm Up:
Burgener Warm Up
Couch Stretch


3 RFT:
Row 500m
20 KB SDHP (53/35)
20 Lunges (10 each leg)

Tues. Jan. 11

Warm Up:
Saigon Stretch
Shoulder Mobility

"Cindy"
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
__________________
D-Rob wins the CFT with a PR of 1375!!! Nice.

Mon. Jan. 10

"CrossFit Total"

Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*There is no time limit for these lifts. They must be done in the above order. You will be allowed 2 warm up sets for each movement. Your total is the sum of the weight for all 3 lifts.

Example:
Press 150
Squat 250
Deadlift 350

Total=650

Sat. Jan. 8

Teams of 2:
One person works at a time.
100 Thrusters (95/65)
100 Ring Rows
*one the minute, every minute, do 5 burpees. Both team members must complete 5 burpees each before you resume thrusters and ring rows.

Fri. Jan. 7

For Time:

30 Pull Ups
30 DB Push Press (35/20)
30 Burpees
30 Star Jumps (demo)
30 Tuck Jumps
30 Push Ups

Thurs. Jan. 6

Turkish Get-Up Warm Up (10 min)

Then

20 Min AMRAP:
10 KB Snatch (35/26) (each arm)
15 Box Jumps
20 Squats

Wed. Jan. 5

Warm Up

Deadlift
3-3-3

Then

30,25,20,15,10:
Deadlift (135/95)
KB Swings (53/35)

Tues. Jan. 4

Warm Up

5 RFT:
30 Double Unders
30 ABMAT
30 Push Ups

Mon. Jan. 3

Warm Up

Back Squat
3-3-3

then

15 Min AMRAP:
10 Pull Ups
20 Squats