workout of the day SEPT-29-11

SWOD:
POWER SNATCH 3,3,2,2,1,1,1,1
OVER HEAD SQUAT 3 X 5

DWOD:
HINDU PUSH UPS 5 X MR

SPEED TRAINING
==> FIND A HILL ABOUT 45 DEGREE GRADE ABOUT 60 YARDS LONG.  STARTING AT THE TOP SPRINT FULL SPEED DOWN
==> ON WAY BACK UP BOUNDING SKIPS **drive your knee up as high as possible while skipping with the opposing foot, than switch, kind of like a very exaggerated skip**
6 ROUNDS 45s REST BTW ROUNDS

workout of the day sept-28-2011

Active recovery/rest day
Jog 1 mile
stretch 20 min
Jog 1 mile with 40# pack
stretch 20 min

WOD SEPT-27-2011

SWOD:
DEAD LIFTS 3 @ 80% 1 RM, 2X2 @ 85%, 3X3 @ 90% 1 RM

DWOD:
2-4-6-8-10-9-7-5-3

• OVER THE BAR BURPEES
• DB HANG CLEANS

**over the bar burpees done as a burpee than jump over the bar, complete another burpee, jump back over the bar**

CWOD *cardio workout of the day*

• 5 sets Run 400m resting 2 min between runs.
• 2 sets Run 1 mile resting 5 min between runs.

WOD SEPT-26-2011

SWOD:
4X4 PRESS
DEADLIFT 4X10 @ BODY WEIGHT

DWOD:
AMRAP 20 MIN
20 WALL BALLS
20 TOES TO BAR / LEG RAISES
20 TUCK JUMPS

FWOD:
100 BACK EXTENTIONS
100 SIT UPS
100 PUSH UPS

WORK OUT OF THE DAY SEPT-23-11

SWOD:
BERGERNER WARM UP ** 3 CLEAN PULLS 3 HANG SNATCHES 3 O/H SQUATS**
==> perform the warm up 10 times resting 30s between sets

• PERFORM POWER SNATCH X 2 ON THE MIN X 10 MIN  75% OF 1 RM

DWOD:
AMRAP IN 20 MIN

• 10 RING CAGE PULLS
• 10 RING PUSH UPS

FWOD:
12 ROUNDS

• 10 CAGE PULLS
• 10 PUSH UPS

==> **Alternate between reg push ups and wide grip push ups**
***regular push up = hands placed shoulder width apart and thumbs line up with outside of chest, keep elbows in tight to body and perform a full push up chest to ground and return to start***
***Wide grip push  ups= hands are placed so that elbows are about 90degree angle when laying flat on your stomach with hands firmly placed on the ground roughly 12'' from outside of your chest on either side and perform a full push up***

WORKOUT OF THE DAY SEPT-22-2011

SWOD:

• PRESS 5,5,3,3,1,1,1,1 *aim to hit at least 95% 1 RM*
• FULL SIT UPS 3 X MR
• WEIGHTED PULL UPS 4 X MR *add on 10% of body mass*

DWOD:

• RUN 1 MILE AFAP
• 101 PARTNER PUSH UPS *with another person do push up for push up... Eg: you do 1 partner does one, than u do 2 partner does 2 and so on up to 10 push ups, than count back down to 1*
• RUN 1 MILE AFAP
• 101 SQUATS *done in same manner as above*
• RUN 1 MILE AFAP

FWOD:
SAME AS DWOD

WORKOUT OF THE DAY SEPT-19-2011

SWOD:
WAVE SQUAT WITH DB IN RACK POSITION 3 X 12
SIT UP TO STAND UP 3 X 12

DWOD:
8 ROUNDS

• POWER CLEAN X 6 @ 60% BODY WEIGHT
• FARMERS CARRY X 40 YARDS
• BURPEES BROAD JUMPS BACK TO START

** FOR FIRST ROUND DO BURPEE BRAOD JUMPS BACK TO START... FOR 2ND ROUND DO BURPEE BROAD JUMPS TO WEIGHTS AND RETURN THAN START POWER CLEANS AND SO ON SO FORTH**

FWOD:

• 300 WORKOUT
• 30 SQUATS
• 30 PUSH UPS
• 30 PULL UPS
• 30 PRISON SQUATS
• 30 HINDU PUSH UPS
• 30 CAGE PULLS
• 30 SIT UPS
• 30 SPLIT LUNGES
• 30 BURPEES
• 30 MOUNTAIN CLIMBERS

WORKOUT OF THE DAY SEPT 17 2011

SWOD: REST DAY
DWOD:
COMPLETE 3 ROUNDS
"FIGHT GONE BAD" seen on crossfit.com

• WALL BALLS
• SUMO DEAD LIFT HIGH PULLS
• BOX JUMPS
• PUSH PRESS
• ROW FOR CALORIES

**EACH EXERCISE IS DONE FOR 1 MIN, ONCE SWITCH IS CALLED AT THE 1 MIN MARK THE INDIVIDUAL MUST MOVE IMMEDIATELY TO THE NEXT EXERCISE. THE GOAL IS TO OBTAIN THE MAX NUMBER OF REPS IN EACH MIN OF EACH EXERCISE**

WORKOUT OF THE DAY SEPT-16-2011

SWOD:

• POWER CLEANS 2,2,2,1,1,1 THAN AMRAP WITH 50% OF 1 RM

DWOD:
10 ROUNDS

• WATER JUG CLEAN X 10 then...
• 10 GALLON WATER JUG FARMERS CARRY X 50m
• FRONT SQUATS WITH WATER JUG X 20

FWOD:

• 100 PUSH UPS
• JOG 1 MILE
• 100 SQUATS
• JOG 800M
• 75 PUSH UPS
• JOG 800M
• 75 SQUATS
• JOG 600M
• 50 PUSH UPS
• JOG 600M
• 50 SQUATS

WORK OUT OF THE DAY SEPT-15-11

SWOD:
DEADLIFT 3X3 @ 85%, 3X 2 @ 95%, 3X1 @ 95%
SEATED DB PRESS 3.3.3.3.3

DWOD:
TABATTA DRILLS
SPRINTS
BURPEES
TUCK JUMPS
PUSH UPS

FWOD:
SAME AS DWOD

WORKOUT OF THE DAY SEPT-13-2011

SWOD:
BENCH PRESS @ BODY WEIGHT MAX REPS EVERY 2 MIN X 5

DWOD:
5 ROUNDS OF THE FOLLOWING
20 WALL BALLS
20 BOX JUMPS 20"
20 WALKING LUNGES

FWOD:
PERFORM 100 PUSH UPS
PERFORM 100 TUCK JUMPS
PERFORM 100 TOWEL CAGE PULLS

WORKOUT OF THE DAY SEPT-12-11

SWOD:  

• SQUAT 20@ 75% 1 RM
• SQUAT TO FIND A 20 RM

DWOD:
          21-17-13-9

• THRUSTERS
• PUSH UPS
• PULL UPS

FWOD:

• PUSH PRESS 3 X MR @ 85% 1 RM
• TOWEL CAGE PULLS 3 X MR

than 4 ROUNDS OF FOLLOWING
***1 ROUND IS 20 SETS COMPLETED OF THE FOLLOWING***

• 2 PUSH UPS
• 2 CAGE PULLS

WORKOUT OF THE DAY SEPT-10-11

Sorry everyone Was on vacation... Today's workout of the day
SWOD: PUSH PRESS 3,3,2,1,1,1
-CAGE PULL 4 X MR IMMEDIATELY AFTER EACH 1 REP PUSH PRESS REST 2 MIN BTW EFFORTS
DWOD:
3 ROUNDS **1 round consists of 2 x of each round below**
RUN 100m
20 KB SWINGS
20 BURPEE BOX JUMPS
20 PULL UPS
RUN 200m
15 KB SWINGS
15 BURPEE BOX JUMPS
15 PULL UPS

WORKOUT OF THE DAY SEPT-8-2011

SWOD:
POWER SNATCH FIND 2 RM *cffb website*

DWOD:
4 ROUNDS

• 1 MIN SIT UP BALL THROWS
• 1 MIN CAGE PULLS
• 1 MIN PUSH UPS
• RUN 400m

FWOD:
12 ROUNDS

• 5 PULL UPS
• 10 PUSH UPS
• 15 SQUATS
• 20 SIT  UPS

REST DAY

WORKOUT OF THE DAY SEPT-06-2011

SWOD:

• WEIGHTED JUMPING PULL  UPS 3 X MR
• DB PRESS 3 RM

DWOD:
10 ROUNDS

• BOX HOP X 3 @ 20"
• 20 PUSHUPS
• SPRINT 40 YARDS

FWOD:

• ROW 500m
• 20 FRONT SQUATS
• RUN 800m
• 20 POWER CLEANS
• ROW 1000m
• 20 PRESSES
• RUN 1000m

WORKOUT OF THE DAY SEPT-5-11

SWOD:

• HSPU 3 X MR
• MH BOX JUMP

DWOD:
AMRAP 15 MIN

• 15 SDHP
• 15 KB SWINGS
• 15 TUCK JUMPS

FWOD:

• RUN 1 MILE
• 50 PULL UPS
• RUN 1 MILE
• 50 PUSH UPS
• RUN 1 MILE
• 50 SQUATS
• RUN 1 MILE
• 50 SIT UPS

**AFTER THE FWOD/ DWOD/ SWOD OF YOUR CHOICE DO A 2 MILE 25# PACK HIKE (7.5 degree Incline on treadmill)**

WORKOUT OF THE DAY SEP-2-11

SWOD:

• HANG CLEANS 5x3 @ 75% 1 RM

DWOD:
15 RFT

1. BB THRUSTERS x 5
2. PULL UPS x 5
3. BURPEE BROAD JUMPS x 5

FWOD:

1. 800m RUN
2. 100 WALL BALLS
3. 100 SLEDGE STRIKES (50/SIDE)
4. 400m RUN
5. 50 WALL BALLS
6. 50 SLEDGE STRIKES (25/SIDE)
7. 800m RUN

WORKOUT OF THE DAY SEPT 1/11

SWOD:
BENCH PRESS FIND 3 RM, THAN 5X3 @ -10%
FULL SQUATS *BUM TO HEEL* 3 X 10 @ BODY WEIGHT

DWOD:

• 1 min plank hold
• 20 push ups
• 90 sec. plank hold
• 20 push ups
• 120 sec plank hold
• 20 push ups
• 15 V-ups
• 8 pull ups
• 15 V-ups
• 8 pull ups
• 15 V-ups
• 8 pull ups
• 50 abmat sit ups
• 20 TTB

*SEEN ON CROSSFIT US*