Tues. March 1

Warm Up:
500m Row
Hip Mobility

4 RFT:
10 Air Squat-Box Jumps-Air Squat*
20 KB Swings (53/35)
30 Push Ups

*Do an air squat, jump from the squat onto a box, land in a squat on top of the box = 1 Rep. If you miss a squat before the jump, or upon landing on the box, then it's a no-rep... Do it again.

Mon. Feb. 28

Warm Up:

Wrist Mobility
Saigon Stretch
Front Squat Practice

"Fran"
21,15,9 of:
Thrusters (95/65)
Pull Ups

Fri. Feb. 25

Warm Up:

Shoulder Mobility
Handstand Holds/Wall Walks

30,20,10 of:
Wall Ball (20/10)
One-Arm Overhead Dumbbell Squats (20/10) (each Arm)

Thurs. Feb. 24

Deadlift
1-1-1-1-1

then

7 Min AMRAP:
10 Push Ups
10 Box Jumps

Women WON'T Get "Big!"

From Oakland County CrossFit:

Appearance can't change unless performance does, and the performance changes are what we quantify and what we program. Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it's highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym. To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.

More Unfortunate Truths:

• Your muscles cannot get longer without some rather radical orthopedic surgery.
• Muscles don't get leaner ..... you do!
• There is no such thing as "firming & toning". There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from weight training. If it were that easy, I would have them!
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they "always bulk up too much" are often already pretty bulky, or "skinny fat" (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.

Wed. Feb. 23

Warm Up:
Run 800m
Saigon Stretch (30 sec. x 5)
20 Pass Throughs

5 RFT:

10 KB Swings (53/35)
10 KB SDHP (53/35)
10 Burpees

Tues. Feb. 22

"ANGIE"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Mon. Feb. 21

For Time:
Run 1 Building Lap (530m)
then
21,15,9 of:
Front Squats (95/65)
Atomic Sit Ups (20/10)
then
Run 1 Building Lap

Sat. Feb. 19

Teams of 3:

Row 2k
30 Pull Ups
200 Prison Squats
30 Pull Ups
200 Russian Twists w/Med Ball (pass the ball from one team mate to the next from side to side, sit 3 abreast about a foot apart, from one side of the line to the other equals one rep)
30 Pull Ups
Row 2k

Fri. Feb. 18

Warm Up:
Hip Mobility
20 Slow and Low Air Squats

4 RFT:
Run 400m
50 Air Squats

Thurs. Feb. 17

Warm Up:
Hip Mobility
Shoulder Mobility

For Time:

70 ABMAT
60 Push Ups
50 Lunges (total)
40 Box Jumps
30 KB Swings (53/35)
20 Burpees

Wed. Feb. 16

Warm up:
Jog 800m

10 RFT:
Sprint 100m*
10 Wall Ball (20/10)
Sprint 100m*
10 Med Ball Cleans (20/10)

*You must carry your med ball throughout the sprint.

Tues. Feb. 15

7,000/5,000 Lb. Elephant!

Do as many reps for time as it takes to get a total of 7k# for men, 5k# for women; Ground to Overhead in clean and jerk fashion.

Example:
Men - 135# x 52 = 7,020#
Women - 85# x 59 = 5,015#

Mon. Feb. 14

For Time:

Run 800m (1 parking lot lap)
4 Rounds of:
10 Deadlifts (135/95)
15 Pull Ups
then
Run 800m

Fri. Feb. 11

"Wittman"

7 RFT:
15 Power Cleans (95/65)
15 KB Swings (53/35)
15 Box Jumps

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thurs. Feb. 10

Warm Up:
Hip Mobility
Med Ball Clean Practice

Inverted Ladder:
The following movements are in inverted ladder form. Each movement passes the other in an aecending/decending order.

For Time:
Med Ball Cleans (20/10) (Video)
20-15-10-5
Knees to Elbows
5-10-15-20

*Do 20 med ball cleans, 5 K2E's. Then 15 med ball cleans, 10 K2E's, etc.

Wed. Feb. 9

Warm Up:
Shoulder Mobility

20 Min AMRAP:

5 Handstand Push Ups
10 Overhead Squats (65/45)
15 KB Swings (53/35)

Tues. Feb. 8

Warm Up:
Hip Mobility
500m Row


7 RFT:

7 Deadlifts (1.5 x bodyweight)
7 Hand Release Push Ups

Mon. Feb. 7

Nick's Birthday WOD

21,15,9:

Pull Ups
Wall Ball (20/10)
Box Jumps
____________________

Strength WOD:
Push Press
3-3-3-3-3

Sat. Feb. 5

Teams of 2:
100 DB Push Press (35/20, each arm)
100 Box Jumps
50 KB Swings (53/35)
50 Burpees
50 Wall Ball (20/10)
*this is total reps per team
While one member does the reps, the other member is doing ABMAT sit ups. Team score is total number of ABMAT completed. Tie breaker is fastest time completed.

Fri. Feb. 4

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
rest 1 Minute

5 Cycles:

Total Rounds for each 3 min amrap for score.

Thurs. Feb. 3

Warm Up:
Saigon Stretch
Couch Stretch
Power Snatch Practice (PVC)

For Time:
20 Push Up Buy-In
then
5 Rounds of:
10 Hang Power Snatch (95/65)
10 Back Squats (95/65)
then
20 Push Up Buy-Out



ENDURANCE WOD:

Hill Repeats X 5 Rounds
(Sprint up, walk down) Rest is only the amount of time it takes to walk down

Wed. Feb. 2

Warm Up:
Row 500m

30, 20, 10:
Lateral Burpees (over abmat)
Weighted ABMAT Sit Ups (25/10)