Saturday, June 30, 2012

Front Squats, Burpees, Pull-ups

Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push ups, 20 GHD Sit Ups, 10 Hand Stand Attempts
20 Push Jerks (PVC pipe or weighted bar)
Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (2 minutes)
2 Minute Squat Test w/ PVC

Strength: (Optional)
Power Clean 12 sets of 2 reps @ 65% of 1RM

WOD
21-15-9 reps for time:  Front Squats 95#/65#, Burpees, Pull-ups

Intermediate WOD
 21-15-9 reps for time:  Front Squats 45#/30#, Burpees, Pull-ups

Beginner WOD:
21-15-9 reps for time:  Air Squats, Push-ups, Jumping Pull-ups

*Post time to comments.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Friday, June 29, 2012

Muscle-ups, Box Jumps, HS Walk

Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push ups, 20 GHD Sit Ups, 10 Hand Stand Attempts
20 Push Jerks (PVC pipe or weighted bar)
Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (2 minutes)
2 Minute Squat Test w/ PVC

Advanced WOD

3 Rounds For Time:  5 Muscle-ups,10 Single leg Box Jumps (18"), 15 yard Hand-stand Walk

Intermediate WOD
 3 Rounds For Time:  30 Second Hand-stand Hold or 10 HS Attempts, 20 Pull-ups, 30 Box Jumps,

Beginner WOD:
10 Rounds:  10 back squats (PVC) with 20 sec rest between sets.



*Post time to comments.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Thursday, June 28, 2012

Push Jerk, Run

Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push Jerks (PVC pipe or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
 Squat test w/ PVC

WOD: 
3 Rounds for time of:
10 Push Jerks, m155# / w95#
Run 800 meters

*Post time to comments.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Wednesday, June 27, 2012

Burpees


Upcoming Events:

July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push Jerks (PVC pipe or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
 - (K. Starrett/Mobility WOD)

WOD: 
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

*Score total rounds and reps in the last round completed.


What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Tuesday, June 26, 2012

Pull-ups, Run, Push-ups, Double-unders, Sit-ups


Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push Jerks (PVC pipe or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
 - (K. Starrett/Mobility WOD)

WOD: 
3 Rounds for time of
21 Pull-ups
Run 500 meters
15 Perfect Hand-release Push-ups
50 Double-unders
9 Atomic Sit-ups

* Scale as needed
* Post time to comments   

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Monday, June 25, 2012

Back Squats, Front Squats, Overhead Squats


Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push Jerks (PVC pipe or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
#6 of the 9 Basic Movements:  Push Jerk - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
 - (K. Starrett/Mobility WOD)

WOD: 
Complete the following for time
50 Back Squats, m135#, w95#
40 Front Squats, m115#, w75#
30 Overhead Squats, m95#, w55#  Demo Video (Courtesy CFHQ)

* Scale as needed
* Post time to comments   

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Saturday, June 23, 2012

CrossFit Total

Upcoming Events:
June 23rd - 9am - CrossFit Total WOD
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Summo Deadlift High-pull (PVC or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
# 9 of the 9 Basic Movements:  Summo Deadlift High-pull - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
Squat Hip Sequence - (K. Star/Mobility WOD)

WOD:
Back Squat - 1 rep max (3 attempts)
Dead Lift - 1 rep max (3 attempts)
Shoulder Press - 1 rep max (3 attempts)

* Post total of 3 lifts to comments   

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Friday, June 22, 2012

"Annie" Gone Mad

Upcoming Events:
June 23rd - 9am - CrossFit Total WOD
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Summo Deadlift High-pull (PVC or weighted bar)
20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
# 9 of the 9 Basic Movements:  Summo Deadlift High-pull - Demo Video  (courtesy CFHQ)

Mobility: (5 minutes)
Squat Hip Sequence - (K. Star/Mobility WOD)

WOD:
100-75-50-25
Double Unders
Sit-ups

* Scale as needed (5 single unders for each double-under)
* Post time to comments.    

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe


Thursday, June 21, 2012

Cleans, Push-ups, Wall Climbs

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Summo Deadlift High-pull (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
# 9 of the 9 Basic Movements:  Summo Deadlift High-pull - Demo Video  (courtesy CrossFit)

Mobility: (5 minutes)
Squat Hip Sequence - (K. Star/Mobility WOD)

WOD: 


7 Rounds for time of:
7 Squat Cleans, m135# / w95#
7 Push-ups
7 Wall-climbs

* Scale as needed
* Post time comments.

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Upcoming Events:
June 23rd - 9am - CrossFit Total WOD
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games

Wednesday, June 20, 2012

HSPU, KB Swing, C2BPU

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Deadlift High-pull (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

Skill: (5 minutes)
Summo Deadlift High-pull - Demo Video  (courtesy CrossFit)

Mobility: (5 minutes)
Squat Hip Sequence - (K. Star/Mobility WOD)

WOD: 
10-9-8-7-6-5-4-3-2-1 for time of:
Hand Stand Push-ups
Kettle Bell Swing, m70#/w53#  Demo Video (courtesy CFHQ)
Chest to Bar Pull-ups

* Scale as needed
* Post time comments.


"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Upcoming Events:
June 23rd - 9am - CrossFit Total WOD
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games

 

Tuesday, June 19, 2012

Summo Deadlift High-Pull, Weighted Run

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Deadlift High-pull (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch 


Skill: (5 minutes)
Summo Deadlift High-pull - Demo Video  (courtesy CrossFit)


Mobility: (5 minutes)
Squat Hip Sequence - (K. Star/Mobility WOD)

WOD: 
3 Rounds for time of:
15 Summo Deadlift High-pull, m75# / w45#
Run 500 meters, m45#  / w25# (plate, dumb bell, kettle bell, bar or weighted vest)

* Scale as needed
* Post time comments.

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Monday, June 18, 2012

Air Squats, Burpee Box Jumps

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Deadlift High-pull (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch 


Skill: (5 minutes)
Summo Deadlift High-pull - Demo Video  (courtesy CrossFit)


Mobility: (5 minutes)
Squat Hold - (K. Star/Mobility WOD)

WOD: 
3 Rounds for time of:
65 Air Squats
15 Burpee Box Jumps
Then
Run 1600 meters

* Scale as needed
* Time to beat - 19:18 Jared Knappe
* Post time comments.

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Saturday, June 16, 2012

Salmagundi

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill: (5 minutes)
Front Squat - Demo Video  (courtesy CrossFit)


Mobility: (5 minutes)
Squat Hold - (K. Star/Mobility WOD)

WOD:  
Complete as much of the following as possible in 30 minutes:
1 Lap - Lunges
5 Laps - Run
10 Body Weight Squats
20 Body Weight Deadlifts
30 GHD Sit-ups
40 Box Jumps
50 Kettle Bell Swings, m55# / 35#
40 Pull-ups
30 Burpees
20 Body Weight Deadlifts
10 Body Weight Squats
5 Laps - Run
1 Lap - Broad Jumps



* Scale as needed


Results:

* Post time comments.

"The quality of your life is in direct proportion to the quality of your decision making." - Joe Wiseman

Friday, June 15, 2012

Deadlifts, Cleans, Jerks

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill: (5 minutes)
Front Squat - Demo Video  (courtesy CrossFit)


Mobility: (5 minutes)
Squat Hold - (K. Star/Mobility WOD)

WOD: 
5 Rounds for time of:
12 Deadlifts, m155# / w95#
9 Hang Power Clean, m155# / w95#
6 Push Jerk, m155# / w95#

WOD Demo 

* Scale as needed


Results:

* Post your time & reps to comments.

"The quality of your life is in direct proportion to the quality of your decision making." -Larry Smith

Thursday, June 14, 2012

Run, Push-ups

Warm Up: (10-15 minutes)
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill: (5 minutes)
Front Squat - Demo Video  (courtesy CrossFit)


Mobility: (5 minutes)
Squat Hold - (K. Star/Mobility WOD)

WOD: 
Complete 5 rounds of the following for time:
Run 400 meters
Max reps hand-release push-ups

* Scale as needed


Results:

* Post your time & reps to comments.

"The quality of your life is in direct proportion to the quality of your decision making." - Reuban

Wednesday, June 13, 2012

"Hope"

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Front Squat - Demo Video  (courtesy CrossFit)


Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD:  "Hope"
Complete 3 Rounds of:
Burpees
Power snatch, m75# / w45#
Box jumps
Thruster, m75# / w45#
Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," move to next station immediately for good score. One point is given for each rep.

CrossFit for Hope

WOD Demo

Results:

* Post number of reps/points to comments.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Tuesday, June 12, 2012

Thrusters, Pull-ups

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Front Squat - Demo Video  (courtesy CrossFit)


Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD:
Complete the following for time:
45 Thrusters, m95# / w65#  Demo Video (Courtesy CF HQ)
45 Pull-ups



Results:

* Post time to comments.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Monday, June 11, 2012

Run

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Front Squat (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Front Squat - Demo Video  (courtesy CrossFit)


Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD:
8 Rounds for time of:
Run 400 meters
Rest 30 seconds

Results:

* Post time to comments.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Saturday, June 9, 2012

Run, Sit-ups, Box Jumps, KB Swings, Burpees

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Thrusters (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD: "Meaney"
With a partner, complete the following exercises for time:
Run 5K
100 GHD Sit-ups
100 Box Jumps
100 Kettle Bell Swings
100 Burpees


* Scale as needed and post time to comments.




Skiatook Dam WOD
Complete as Many Rounds as Possible in 30 minutes of:
1 Hill Ascent - Forward
1 Hill Ascent - Backward
1 Hill Ascent - Broad Jump
1 Hill Ascent - Bear Crawl
1 Hill Axcent - Lunge






* Scale as needed.
* Post time to comments.

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"

Friday, June 8, 2012

Pull-ups, Wall Climbs

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Thrusters (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD: 
Perform the following for time -

40 Pull-ups
4 Pistols Pistol Demo
30 Pull-ups
8 Pistols
20 Pull-ups
16 Pistols
10 Pull-ups
32 Pistols


* Scale as needed.
* Post time to comments.

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

Thursday, June 7, 2012

Benchmark WOD: "Nancy"

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Thrusters (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD: 
5 Rounds for time of:
Run 400 meters
15 Overhead Squats, m95# / w65#

* WOD Demo Video (courtesy CrossFit HQ)
* Scale as needed.
* Post time to comments.

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

Wednesday, June 6, 2012

Run, Box Jumps, KB Swings

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Thrusters (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD: 
Complete as many rounds as possible in 20 minutes of:
Run 140 meters (1 Lap around the building)
7 Box Jumps, m30" / w24"
9 Kettle Bell Swings, m70# / w53#

* Scale as needed.
* Post rounds & reps completed to comments.

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

Tuesday, June 5, 2012

Thrusters, Toes-to-Bar

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Thrusters (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat - (K. Star/Mobility WOD)

WOD: 
21-18-15-12-9-6-3-21 for time:
Thrusters, m115# / w75# - Demo Video (Courtesy CrossFit HQ)
Toes-to-Bar - Demo Video (Courtesy CrossFit HQ)

* Scale as needed.
* Post time to comments.

"A mind that is stretched by a new experience can never go back to its old dimensions."
- Oliver Wendell Holmes, Jr.

Monday, June 4, 2012

Run, Double-unders, Burpees

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Hang Clean (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Hang Clean - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat with K. Star/Mobility WOD

WOD: Perform the following for time (30 minute cap)

Run 1 mile
100 Double-unders (500 Singles)
75 Burpees

* Scale as needed.
* Post time to comments.

"A mind that is stretched by a new experience can never go back to its old dimensions."
- Oliver Wendell Holmes, Jr.

Saturday, June 2, 2012

Run, Snatch, Overhead Squats

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Over Head Squat - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat with K. Star/Mobility WOD

WOD:
Complete the following for time:
Run 1600 meters
15 Muscle Snatch, m75# / w45#
Run 1200 meters
15 Overhead Squats
Run 800 meters
15 Hang Power Snatch
Run 400 meters
15 Hang Snatch, m75# / w45#  Demo Video (Courtesy CrossFit)

* Scale as needed.
* Post time to comments.

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Friday, June 1, 2012

Benchmark WOD - "Angie"

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Over Head Squat - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat with K. Star/Mobility WOD

WOD:
Complete the following for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD Demo - Spealler/CrossFit Park City/courtesy CrossFit


* Post time to comments.

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
- Sam Ewing