Warm up:
run 400 meters
mobility
burgener warm up
10 pull ups
15 SDHP, 45/35
15 push ups
15 shoulder to overhead, 45/35
Strength:
3 max rep sets KIPPING pull ups
- if you are new and have yet to learn kipping…today’s the day!
WOD:
21-18-15-12-9-6-3
SDHP, 95/65
handstand push ups
The games are coming up in 2 weeks!!! Check out the update!
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Warm up:
row 1000 meters
mobility
burgener warm up
Skills:
15 minutes hang squat clean practice
- priority on NOT pulling early, 25-50% max loads
WOD:
Tabata:
power cleans, 95/65
push ups
rowing (calories)
sit ups
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Warm up:
run 400 meters
mobility
35 burpees
run 400 meters
Strength:
3 max rep sets dead hang pull ups
WOD:
AMRAP 15:
10 supine pull ups
10 opposite knees to elbows
20 double unders
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Hey Hot Dogs and Cupcake people…I will have a series of bench boards in the gym by the time you arrive tomorrow! Time to get your bench on! Also, I will be available all day to help explain what’s going on in different movements should you need it, but make sure you watch the videos on everything in the workout.
Warm up:
row 500 meters
mobility
burgener warm up
10 each of:
12 each @45/35 of:
WOD:
50 pukies for time
- every time you stop to take a break run 200 meters with 20/14 lb med ball
compare to 1/3/2012
Pukie the clown LOVES pukies, and so should you!
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Warm up:
run 800 meters
mobility
burgener warm up
15 push ups
15 shoulder to overhead, 45/35
30 squats
Strength:
split jerk 2-2-2-2-2
Met Con:
AMRAP 12:
8 below parallel push ups
8 kb swing, RH, 45/35
8 kb swing, LH, 45/35
8 squats
Great video (minus the background noise) for those of you who have issues with deep breathing during a WOD, had a baby or are just straight up too tight!
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Warm up:
run 800 meters
mobility
burgener warm up
10 each of:
WOD:
10 rounds for time of:
4 burpees
8 parallette pass throughs
12 squats
16 double unders
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Warm up:
Row 500 meters
mobility
burgener warm up
10 alternating pistols
15 handstand push ups
15 chest to bar pull ups
WOD:
“Mary”
AMRAP 20:
5 handstand push ups
10 alternating pistols
15 pull ups
Compare to 1/23/2012
This video is why I got inspired with wednesday’s quote of the day.
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Warm up:
run 800 meters
mobility
burgener warm up
15 each of:
WOD:
4 rounds for time of:
run 200 meters w/med ball, 20/14
25 kb swing, 45/35
20 goblet squats, 45/35
15 knees to elbows
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Warm up:
run 800 meters
mobility
burgener warm up
run 800 meters
Specific Warm up:
10 deadlift, 135/95
15 burpees
25 sit ups
WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
deadlifts, 135/95
bar facing burpees
sit ups
- you do NOT need to clap during bar facing burpees
It’s a long shot, but just like last year, I’ll be rooting for Spealler next month to take the number 1 spot at the games!!
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Have you been able to stick with the challenge? Have you ALREADY broken? If you broke, why? Every day we come to the gym and we kill workouts that would make the common man cringe with fear. And we smile after! You’ve all done things that you thought impossible before you had started CrossFit. That’s mental strength!! We’ve been helping you forge elite levels of fitness and in the process making you tougher and stronger mentally, elite mental fitness. So why are we so easily broken by food? Just as we expect the best out of our athletes every day, we expect the best in this too. We all get annoyed when an athlete skims reps and we know about it…isn’t failing on day one of a nutrition challenge the same thing? Let’s regroup, refocus and reassert ourselves to really make the best of this opportunity and start the habits that will lead to a long and healthy life!
Warm up:
row 1000 meters
mobility
burgener warm up
Strength:
Clean and Jerk 3-3-2-2-1-1-1
*you may squat or power clean, push or split jerk
Met Con:
AMRAP 7:
10 med ball clean, 20/14
sprint 100 ft
Got tight shoulders…try this out!
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