Wednesday 101208

Gymnastics:
3 Rounds for FORM
10 Bridge-ups

Main Site WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday 101207

Mobility:


Main Site WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Gymnastics:
10-9-8-7-6-5-4-3-2-1:
Dips
Handstand push-ups
V-Ups

Monday 101206

Gymnastics:
10 min Forward Roll to Straight Jump

Main Site WOD:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Mobility:
5 min of external rotation/hip mobilization on an elevated surface on each leg.

Wednesday, October 28, 2010

Warmup:
Row 500m, then
3 rounds:
Samson stretch
10 squats
10 back extensions
10 sit-ups
10 jumping pull-ups

Skill:
Back squat (warmup with a few 5 rep sets starting with the bar and going up)

WOD:
Back squat 1-1-1-1-1-1-1

Monday, October 11, 2010

Warmup:
3 rounds:
Samson stretch
Run 200m (0.13 miles on treadmill)
10 pushups
10 squats

Skill:
PVC Overhead Squats
PVC Snatches

WOD:
"Dirty 30"
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge Steps
30 Knees to elbows
30 Push press
30 Back extensions
30 Wall ball shots
30 Burpees
30 Double unders

Thursday, October 7, 2010

"Grace" standards for "clean and jerk" from crossfitoneworld on Vimeo.

Warmup:
3 rounds:
100m row
10 Wall ball shots
10 jumping pull-ups
:10 L-sit

Skill:
Push jerk

WOD:
"Grace"
For time:
30 Clean & Jerks

Wednesday, October 6, 2010

A basic squat.

Warmup:
3 rounds:
:10 Ring hold
15 Double unders
10 Overhead squats
10 PVC Shoulder press
10 Kettlebell swings

Skill:
Kipping pull-up
Rowing review

WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71