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Oct 312011
 

Q: Who’s showing up in costume today?!  

A: EVERYONE SHOULD BE!!!

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

WOD:
4 rounds for QUALITY:
10 wall ball, 20/14
10 strict supine pull ups
10 push ups
10 knees to elbows

 

 Linda and Megan sporting their “weighted backpacks” during Friday’s pull up WOD!

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Oct 292011
 
NEW EVENT!!!

The Golden Gallup 5K/10K will be held next Sunday, November 6th.  It’s late notice, but lets see how many Trailhead athletes we can get to attend!  Registration deadline for a discounted price ends on Friday November 4th.  Please check out the events tab for more details as well as a link to the registration website.  If you have any questions, feel free to ask at the gym!

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • double unders
  • GHD
    • sit ups
    • hip extensions

 

WOD:
for time:
run 800 meters
100 sit ups
run 800 meters
100 push ups
run 800 meters
100 pull ups
run 800 meters
100 squats

 

2011 CrossFit Games – Boz is Ready

Monday is Halloween and Trailhead is PUMPED!!  Dressing in costume is highly encouraged for Monday’s WOD, so if you already know what you’re going to be…get it ready, if you don’t…put on your thinking caps and help make Monday the most fun WOD of the year!

 

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Oct 282011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

WOD:
7 rounds for time of:
3 weighted pull ups, 20-30/10-20
5 strict pull ups
7 kipping pull ups

 

Halloween is just around the corner…do you have your costume ready??

 

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Oct 272011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

WOD:
10 rounds for time of:
10 “object” cleans, 20-30/10-20**
20 sit ups

**cleans can be completed with a med ball, slam ball, or kettlebell.

Tunnel backwards

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Oct 262011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • knees to elbows
  • kb swing

 

WOD:
3 rounds for time of:
21 knees to elbows
21 kb swing, 45/35
30 push press 45/35

 

Coach stretch tweak


 

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Oct 252011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • double unders
  • GHD
    • sit ups
    • hip extensions

 

Skills:
hang squat clean 2-2-2-2-2

 

WOD:
Death by Wall Ball

 

Compare to 5/6/2011

 

Episode 333/365: Compression tack and floss


 

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Oct 242011
 

warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

Skills:
Max height box jump 1-1-1-1-1

 

WOD:
“Helen”
3 rounds for time of:
run 400 meters
21 kb swing, 55/40
12 pull ups

 

Compare to 8/2/2011

 

Episode 214/365: Help, My Low Back Is Smoked From Jumping


 

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 Permalink
Oct 222011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • squats

 

WOD:
for time:

 

50 each of:
wall ball, 20/14
kb swing, 35/30
box jump, 24/20
Run 400 meters
40 each of:
wall ball, 20/14
kb swing, 35/30
box jump, 24/20
Run 400 meters
30 each of:
wall ball, 20/14
kb swing, 35/30
box jump, 24/20
Run 400 meters
20 each of:
wall ball, 20/14
kb swing, 35/30
box jump, 24/20
Run 400 meters
10 each of:
wall ball, 20/14
kb swing, 35/30
box jump, 24/20

 

Mwod


 

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Oct 212011
 

Warm up:
mobility
row 500
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • double unders
  • GHD
    • sit ups
    • hip extensions

 

Strength:
Push Jerk 2-2-2-2-2-2-2

 

Met Con:
AMRAP 7:
3 HSPU
15 double unders

 

Butterfly neck


 

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Oct 202011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

WOD:
21-18-15-12-9-6-3 reps for time of
Sumo-deadlift-High pull, 95/65
Push ups

 

 

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