NEW SITE NOW UP

The new site and blog can now be found at
www.verticallimitfitness.com

Thank you for the support in making this next evolution happen! Here at Vertical Limit Fitness, we too are constantly striving for Better! and this site and extended class schedule is just one of those steps.

Start Strong, Stay Strong, Finish Strong
Coach Doug D

5rft
20 Pullups
30 Pushups
40 Double Unders

Squat Challenge

4 RFT
25 squats
15 jumping pullups
then
4 RFT
25 squats
15 box jumps (20/24)
4RFT
25 Squats
15 flutter kicks/leg (30 total)

For Time
50 Walking Lunges
10 Burpees 
40 Push Press (75/45)
8 Burpees
30 Double Unders
6 Burpees
20 Pullups
4 Burpees
10 True Pushups
2 Burpees

AMRAP 20 minutes
400 m run
Deadlift x15 (155/115)
Supine pullups x9 

tabata style

Wallball
Pullups
DB Hang Clean (Any way)

.20 of work followed by .10 of rest for 8 rounds. Clock does not stop between exercises. Complete one movement before moving on to the next.

AMRAP

AMRAP 12 minutes
6 Push Press (95/65)
8 Russian KB Swings (70/55)*
*swing to eye height focusing on explosive hip power and speed
10 burpees

300 Squat Challenge - Week 2

For time
50 squats, Full court shuttle run
40 squats, Full court shuttle run
30 squats, Full court shuttle run
20 squats, Full court shuttle run
10 squats, Full court shuttle run

THEN
50 squats, 50 ab mat situps

40 squats, 40 ab mat situps
30 squats, 30 ab mat situps
20 squats, 20 ab mat situps
10 squats, 10 ab mat situps

4 RFT
400 m run
12 Thrusters (95/65)
24 Deadlifts (95/65)

'J.T.'

For Time
21-15-9
Handstand Pushups
Ring Dips
Push ups

300 squat challenge - Week 1

10 RFT
30 Squats
30 DU (60 singles with high knees)

Deck of Death

Flip through a deck of cards and perform the corresponding number of reps for the number on the card. Each suit is a different movement. Jokers are WILD!

Turkey Burp

12 AMRAP
10 Turkish Get ups (35/20)(5/arm)
15 Thrusters (75/45)
20 Burpees

Skill Night

Work on what you want to get better at!

Happy Birthday Liz

3 RFT
11 box jumps (27/24)
7 Squat Cleans (135/95)
800m run

Team AMRAP
sprint
pushups
med ball cleans
rest

Skill: L-sits
WOD: 7 rounds for reps
1 minute KB swings (55/35)
1 minute Wall Balls (20/16#)
30 seconds between rounds-

The clock does NOT stop between movements. The only rest period is between rounds. Total reps is your score.

In honor of Veterans Day we will be doing a Hero WOD randomly selected by a class member.

Join Us.

Andrea working hard! Great upright Torso with weight on the heels!

Skill/Strength:
Shoot Through Practice  or  Handstand holds/walks

AMRAP 12 minutes
12 Single DB Front Squats
20 DU

21-15-9
DB Deadlifts (55/35)
Abmat situps
Burpees

3 RFT
20 DU
200 m run
20 Push Press (75#/45#)
200 m run
20 OH Lunges (45#/25#)
200 m run
20 Box Jumps

"COLBY"

 Members of our CrossFit community (From Crossfit Owasso) lost their precious, 4 year-old son, Colby, in a tragic accident last month. His parents (Josh and Arami), the Owasso Fire Department, and the CrossFit community are in the works of developing numerous fundraisers on behalf of Colby to find a cure for Angelman syndrome (any donations can be made to www.cureangelman.org). We will keep you posted as those develop, but until then CF Owasso has put together a memory WOD, on behalf of Colby.

5 rounds for time of:
10 Handstand Push-ups
17 Snatches 75/45 lbs
11 Pull-up (chest-to-bar)s

For Time
35 Plyo Pushups
35 KB Swings
35 Wall Balls
25 Plyo Pushups
25 KB Swings
25 Wall Balls
15 Plyo Pushups
15 KB Swings
15 Wall Balls

Bear complex

Perform with Barbell or Dumbbells. Being the first time performing this WOD, we will go for working weight sets...not max weight.
7 sets of the sequence x 5
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest can be taken at anytime during the sequence EXCEPT on the ground.
Rest as needed between rounds

Back Squat:
3x5

3 RFT
80 Ft. Bear Crawl
25 burpees

HUDSON

3 RFT
10 Squat Cleans and Jerks (95/65)
25 KB swings (55/35)
36 box jumps (24/20)

Rest Day

AMRAP 15 minutes
Farmers Carry - 60 feet (70/55)
10 Pullups
Farmers Carry
15 True Pushups feet on raised box/hands on plates
Farmers Carry
20 Sit-ups (no anchor/Froggy style)

 A shout out to Ryan for starting up strong and working hard!

 Deadlift - 3x3
(That is 3 sets of 3 reps at a working weight - about 80-85% of 1RM)
If you do not know your 1 RM max, use a weight that is difficult but doable by the 3rd rep.
If you are a rookie rock! - we will use this time as Skill Development.

Then-
4RFT
400m sprint
50 Air Squats

Friday Funday

DE: Deadlift (2 reps EMOTM 65% of 1 RM - 10 minutes)
For Time:
50 abmat situps
50 Push ups (Games style)
40 abmat situps
40 Good mornings (25#)
30 ab mat situps
30 Wall Balls (20/16#)
20 abmat situps
20 Pull-ups
10 Abmat situps
10 HSPU

Coach D's Birthday WOD

You shall see!

Happy Birthday to Coach D!

Get Strong Day

Back Squat - 3x5

Then
3 Rounds
-L-Sit for time
-Sprint 200m

Rest 2-3 minutes between rounds

Skill/Strength: Zotts Press (10 minutes)
For Time:
50 abmat situps
50 Push ups (Games style)
40 abmat situps
40 wall balls
30 ab mat situps
30 OH lunges (Med ball)
20 abmat situps
20 DU
10 Abmat situps
10 Burpees

DE: OH Squat (2,2,2,2,2,2,2) OR skill work

WOD: AMRAP 9 minutes
3 HPC (155/115)
4 Pistols
5 HSPU

TGU Tuesday

For Time:
50 TGU's
Every minute perform 5 burpees

Monday Runday

4x400m run
rest 3:00 between rounds

'Elizabeth'

21-15-9
Squat Clean (135/85)
Ring Dips

'ANGIE'

For Time:
100 Pullups
100 pushups
100 sit ups
100 squats

"Annie"

Skill: 10 Minutes on OH Squats
WOD: "ANNIE"
For time
50-40-30-20-10
Double Unders
Abmat Situps

Monday Funday!

'Karen'
For Time
150 Wallballs (20/16)

Getting Stronger

ME: Deadlift (1,1,1,1,1,1,1)
WOD: 5 RFT
5 Deadlifts (75% of 1 RM), 10 Pistols, 20 DU

Sunshine Gallore

SWOD: Tabata Sit-ups, tabata squats

WOD: An outdoor experience

Tuesday Run

2 laps around AC
21-15-9
DB Deadlifts/Push Press
2 laps around AC

For Time...

DE: DB or BB Push Press

WOD:For Time
10 pullups
20 Pushups
30 abmat Sit-ups
40 med ball cleans
50 DU
40 KB Swings
30 abmat situps
20 pushups
10 pullups

Clean and Run

4 RFT
15 Med Ball Cleans
150m Sprint

Rainy Day WOD

DE: DB Shoulder Press (2,2,2,2,2,2,2)

WOD: 3 Rounds with 1 minute between each round
.30 on/.30 off
Wall balls (20/16)
Pull-ups
Good mornings (45/25 plate)
*Post total reps per round

Run, Swing, Push

For Time
1 lap around AC
21 KB Swings/9 Pushups
1 lap around AC
15 KB Swings/15 Pushups
1 lap around AC
9 KB Swings/21 Pushups

Endurance 'togo'

15-12-9-6 Reps for time
Front Squat (96/65)
Handstand Pushups

Friday FunDay

5 RFT
Bear Crawl 50 Feet
10 Fireman Roll Burpees
10 DB Deadlifts (55/35)
Alternating Single leg Broad Jumps 50 ft

RFT

5 RFT
10 Good mornings (45/25 plate)
20 DB Overhead Walking Lunges (45/25 plate)
30 DU

Crossfit BA's inverted Fran with a Twist

21-15-9
SDHP (95/65)
Ring Dips
Between each round perform 5 inverted burpees
(Scaled: 10 sit-ups, 10 squats)

DE: Shoulder Press (2,2,2,2,2,2,2)

WOD: For Time
10 Turkish Get-ups
20 Squats
30 Ab mat situps
40 Burpees
30 lunges
20 Hand Stand Push-ups
10 Turkish Get-ups

The 'LACY'

Buy-in:
47 Burpees
then
5 RFT
9 wall balls
6 Ab mat med ball situps
40 meter sprint

The great outdoors

75 M Uphill sprint
(walk to the bottom and repeat 10x)

FGB - ORU Style

Wall Ball (20/16) - 1 minute
SDHP (75/45) - 1 minute
Box Jump (24/20) - 1 minute
Push Press (75/45) - 1 minute
KB Swings (35/25) - 1 minute
Rest 1 minute
x 3

In this workout the clock does not stop. You move from movement to movement every minute and perform as many reps as possible at each movement. Your score is the total number of reps performed for the entire WOD.

DE: Wide Stance Box Squats (3,3,3,3,3)

WOD: 21-15-9 For Time
Box Jumps
Push Press
K2E

Reversi

20/10 Squats
30/15 HSPU
40/20 Pull-ups
50/25 KB Swings (55/35)
60/30 Sit-ups (anchored)
70/35 Burpees

CFJ is Nasty

70/35 Burpees
60/30 Sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
50/25 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40/20 Pull-ups (Bar Rows)
30/15 Handstand push-ups
20/10 Squats

Life as Rx'd

AMRAP 6 min
21-15-9
Kettlebell swings (Men 70 lbs, Women 55 lbs)
Thrusters (Men 95 lbs, Women 65 lbs)

In this workout you will try to make it as far as you can in the 6 minute limit.  If you make it all the way through 21-15-9 then you start over at the 21’s and continue as far as you can.

Stronger by the minute

Tababta:
Sit-ups
Double Unders

WOD: Ground to Overhead ANY WAY(115/75)
On the minute, every minute for 15 Minutes or until failure, increase rep count each minute
Example: Minute 1 = 1 rep
Minute 2 = 2 reps

Crossfit Strong AMRAP

8 min AMRAP
8 burpees
8 clapping pushups

Rest 2 minutes

6 minute AMRAP
6 Hang Power Snatch
6 back squats (65/45)

I don't wanna tabata

Tabata Style:
Pushups
Jumping Pullups
situps (froggy style)
KB Swings

Monday Funday

SWOD: HSPU for time x 2
WOD
4 RFT
25 DB Deadlifts
100 ft farmers walk
25 DB Hang Power Cleans
100 ft farmers walk

Dirty Thirty

30 box jumps
30 Mountain Climbers
30 KB/DB Swings (55/35)
30 Lunges
30 Supermans
30 Push Press (65/45)
30 DB thrusters (20/12)
30 burpees
30 jumping pullups (sub=tuck jumps)

Let August Begin...

WOD:
100 Double Unders
50 Burpees
50 Air Squats
100 Double Unders

Dip, Press, jump

For Time
21-15-9
dips, push press, box jumps

Squat and run

Skill: 15 minutes - Double Unders
Bring those jump ropes and work at stringing together some double unders. Then head upstairs to the track and knock out 200 squats and then run a mile for time. (6.5 laps) around the ORU indoor track

Post your mile time to comments.

Endurance WOD

As many rounds as possible in 12:00 of:
12 Ring Dips
9 Overhead Squats 135 pounds/95 pounds (weight
12 Box Jumps 24″/20″

Complex

50 DB Burpee Complex For time
(With DB in hand perform a pushup, squat clean and thruster.)

Post load and time to comments

body weight bonanza

25 chest to ground pushups

100 walking lunges

100 military sit ups (frog style)

100 ft. bear crawl

25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood

Lifting Heavy Things

Spealler Warm-up

Dynamics: x1
40 Sit-ups (frog/triangle style)
30 push-ups (strict)
20 squats
10 pull-ups
Then - PVC mechanics of lifts

Max Effort (ME) - Deadlift
(5,5)5,5,5
2 warm up sets of 5 then try to find a new 5 rep max PR

Dynamic Effort (DE) - Box Squat
(2,2)2,2,2,2,2
For Dynamic Effort lifts you will complete 2 warm-ups rounds of each movement and then 5 rounds of STRONG and POWERFUL squats to a box (increasing load properly each lift)
rotating through with just enough time to change weight as needed.

Lift, Sprint, Jump

Dynamics: Spealler Warm-up/then light weight deadlifts

SWOD: 3x3 Deadlift (Heavy 3 Set/Rep)

WOD:
Lift things/sprint/Jump over things

TGIF!

FOR TIME
100 sit-ups (triangle style if possible./ Military style if not)
100 Mountain Climbers
100 pushups
100 Mountain Climbers
100 sit-ups

Run up swing and jump

Mobility:
Shoulder Reset
OH Stretch
Couch Stretch
Hamstring Stretch
Prone Press

Dyanmics x2
OH Squat x10
Double Unders x15 (30 singles)
Push-ups x15
Mountain climbers x20 (10/leg)
Triangle sit-ups x20

WOD: 3RFT
400 m run
5 Muscle ups (15 pullups/15 dips)
15 KB swings (55/35)
30 Jumping Squats

Push, Pull, Run

Mobility: OH Stretch/Calf Stretch/Bulgarian squat
Dynamics: x2
15 DU (30 singles - Jump Rope)
15 Up-Downs (burpees without the push up or the jump)
15 Knees 2 Elbows (K2E)

Mechanics Review: Push Press/SDHP

SWOD:
3x3 - Push Press
(2 warm up sets then 3 working sets at 80-85% of 1Rm)

WOD: 3min AMRAP x 3, with 1 minute rest
10 Push Press (75/45)
10 SDHP (75/45)
100 ft sprint. 

Refreshed and renewed

Mobility: Squat Mechanics review (mechanics/consistency/intensity review)
Dynamics: 8 med ball tosses x 2
(OH toss/side rotation toss/chest toss/sit up toss)


WOD: For Time (Task priority)
100 Flutter kicks (each leg is 1 rep)
100 mountain climbers (each leg is a rep)
50 supermans
50 push-ups
25 DB Hang Squat Clean (scaled to Power Clean)

Fun with Weights

Move a weight, a certain distance fast!

See you tonight!

Push, Jump, Swing, Sit

Mobilizing for Position:
Shoulder reset
Oh Stretch
Rotator Cuff warm upCouch Stretch
Bottom of squat

Dyanmics: x2
Pass throughs
Inch Worm w/ push up x5
OH Squats x10
Box Jumps x15
Double Unders x20 (40 singles)


SWOD:
5x3 - Kneeling Shoulder Press


WOD: 15 Min AMRAP
5 Handstand Pushups
10 DU's (20 singles)
15 KB Swings
20 Sit-ups

Run, Lift, Run

WOD - For Time
800m run
30 DB Squat Clean
800m run

Monday Fun-day

Mobility:
Shoulder Reset
OH Stretch
Perfect Stretch with foot on box
Calf Stretch
Hamstring Stretch
Cat Scratchers

Dynamics: x2
Push ups x12
Lunges x12
Pull-ups x12
Overhead Squat x12


WOD: For Time
Monday Fun Day

Row, Sit, Swing

Mobility:
250 m run on track
Shoulder Reset
OH Stretch
Bear Crawl
Crab Walk
Perfect Stretch on Box
Hamstring Stretch
Cat Scrachers

Dynamics: x1
Box Jumps x15
Push-ups with feet on small plyo box (chest to ground) x15
Supermans x10


WOD:
21-15-9
Body Rows
Weighted Sit-ups (Use your KB for this)
KB Swings (55/35)

Run Good

Mobility: as group
Shoulder Reset (1 min)
Samson Stretch (1 min)
Perfect Stretch w/ foot on box (1 min per leg)
Pose Stretch (1 min/leg)
Hamstring Stretch/Bent Knee Hamstring Stretch (2 min/leg)
Couch Stretch (1 min/leg)

Dynamics x 2 rnds
20 OH squats
20 push ups(On toes with chest to ground or hands off of ground)
10 Sit-ups (military style)
10 Supermans
10 pull-ups

WOD:
750 m run
100 Good mornings (45#)
750 m run

Although time will be kept, this is more a MAX EFFORT workout. Your real score is distance covered in the 2nd run.
Logistics of this WOD will be interesting as well. As we only have 8 barbells. We will steal a few from the Weight room but still may only be at 10. I am planning on the field getting spread out during the first run to assist with making it work.

Monday Fun-day

Mobility
Shoulder Reset
Pass throughs
Couch Stretch
Samson Stretch
Prone Press

Dynamics
Overhead Squat with PVC x12
Push ups x12
Pull-ups x12
Box Jumps x12
Jump Rope x50

WOD: MONDAY SUPRISE

Friday - weekend get up

15 minute AMRAP
(As Many Rounds As Possible)
40 yard sprint
5 pushups (hands off the ground)
10 situps (crossfit style)
15 body weight squats

3,2,1,GO!

Run,Press,Dip

4 RFT
400 m run
15 Push Press (BB -95/65, DB-45/25)
9 Dips

Load it up

Mobility:
Shoulder reset
Pass throughs
Grok Squat (bottom of squat)
Perfect stretch w/ foot on box
Couch Stretch

Dynamics:
Bear Crawl
Spiderman Crawl
Lunges x 10
Good mornings x10

SWOD:
2 minutes Max Sit-ups
2 minutes Max DB swings

WOD: Back Squat 5x5
2 or 3 warmup sets, then 5 rounds of working sets of 5

Monday Fun-day

Mobility:
Shoulder Reset
OH Stretch
Hip Rest
Perfect Stretch w/ leg on box
Wall Squat
Cat Scratchers

Dynamics: 1x
Squats x 20
DB Swings (35/20) x20
Sit-ups x 20
Supermans x20
Pull-ups x 10

WOD: Monday Fund-day Surprise

Friday Fun

21-15-9
Handstand Push-ups
Hang Power Cleans (Barbell 95/65# - DB 45/25)
Sit-ups

Crawl, Jump, Lunge

Mobility:
Rotator Cuff Warm Up
Overhead Stretch
Perfect Stretch
Couch Stretch
Calf Stretch

Dynamics:
100 Jump ropes
10 Inch Worm w/ push up
10 Squats
10 Supermans
10 Sit-ups

SWOD: 2 Minute Forearm Plank Slides

AMRAP 12 min
100 ft bear crawl
12 box jumps (24/20")
12 reverse lunges

Recover and Lift

Mobility:
Recovery stretches

Dynamics:
Bear Crawl
Crab Walk
Spiderman Crawl
Inch Worm

WOD:
Deadlift
3,3,3,3,3

Thruster Surprise

Mobility:
Shoulder reset
Pass throughs
Front Squat Shoulder stretch with band
Hip Reset
Sumo Squat
Couch Stretch x 2
Calf Strectch

Warm-Up:
100 jump ropes
15 Push-ups - Chest to ground
15 Military Sit ups
15 Pull-ups
20 lunges

SKILL: SQUATS
WOD:  Thruster Surprise

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 DB Swings
30 Lunges
30 supermans
30 Push Press
30 thrusters
30 burpees
30 jumping pullups

Climb and Push

Warm Up:
Shoulder reset
Partner Shoulder Stretch
Perfect Stretch X 2
Catch Scratchers

Dynamics: x 2
Turkish Get ups x 10 (5/arm)
Push-ups x 10 (hands off of ground)
Sit-ups x 10
Supermans x 10

WOD: AMRAP 12 min
30 Mountain Climbers (15/leg)
20 DB Swings (55/35)
10 DB Push Press (45/25)

'Grok' wod

Warm-up:
5-way shoulder stretch
Perfect stretch x3/leg
Cat Scratchers x 3
Sit-ups x 15
Supermans x15
Prone Press

Dynamics:
Jumping Jacks x20
Bear Crawl
Crab Walk
Siderman Crawl
Inch Worm

Squat Review (Air Squat/Front Squat/Overhead Squat)

WOD: For Time
100 squats
100 sit-ups
50 squats
50 sit-ups
25 squats
25 situps
1 lap sprint

Lift things and run

Warm-up:
Shoulder Reset w/ DB x 2 min
Partner Shoulder stretch x 2 min
Catch Scratchers x 3
Perfect Stretch x 3 per leg w. pigeon pose

Dynamics x 2
High Knees
Butt kicks
Skip forward
Side Shuffle
Inch worm w Push-up x 10
Hamstring Stretch x 1min/leg
Piriformis Stretch x1/leg
Military Sit-ups x 15

WOD: AMRAP in 12 minutes
250 sprint (or shuttle run)
DB Deadlift x 7 (Heavy)

Carry On

Warm-up:
Shoulder Reset
Rotator Cuff Warm up
Partner Shoulder Mobility
Perfect Stretch x 4/leg with Pigeon Pose
Cat Scratchers x 3

Dynamics x2:
Bear Crawl
Spiderman Crawl
Mountain Climbers x20 (10/leg)
Sit-ups (military style) x15
Straight Leg DB Deadlifts x10

WOD: 
Buy-in: 10 Turkish Get-ups (45/35)
3 RFT
Farmers Walk (45/35)
DB Swing (45/35)
Farmers Walk (45/35)
DB Shoulder to Overhead anyway (45/35)

In Remembrance...

Easter Sunday is this weekend. A time to celebrate the eternal rising of Jesus Christ. Even more so, a time to celebrate the fact that if we just ask, we can be forgiven of all the crap we have ever done and can have eternal life with Him since He has conquered the grave. I am far from perfect in every way...and I am so thankful that in spite of those potentially fatal flaws, they will not be because Christ died for me on the cross.

This WOD is In remembrance of Christs death: his beating, his carrying of the cross, his crucifixion and his rising! It surely wasn't easy for Him, so you should know this will not be easy either.

30 KB swings
then
3 RFT
Walking Lunge with weight on back (25 meters)
10 Turkish Get-ups (5/arm)
Walking Lunge with weight on back (25 meters)
10 Strict Pullups
then
30 burpees

WOD 11.4 - ORU style

Come in for our mix of the 11.4 OPEN WOD

see you all tonight

6PM!

finish strong
doug d

Tabata and more tabata

MWOD: Standard
WOD: Tabata KB swings/Sit-ups
20 seconds on/10 seconds off for 8 rounds (4 minutes)

AMRAP GALORE

MWOD : Standard
Warm -up: Standard


WOD: 2 min on/ 2 min off AMRAP
DB Deadlift
DB Hang Power Clean
DB Front Squat
DB Push Press

OPEN WOD #3

5 minute AMRAP
Clean and Jerk (155/110)

Lunge and Snatch

MWOD: standard
Dynamics: Standard with some extras
WOD:
3 RFT
20 DB walking OH Lunges steps
10 DB snatch right arm
20 DB walking OH Lunges steps
10 DB snatch left arm

Sunday Run Day

750 m run
150 sit-ups
150 back extensions (Supermans)
750 m run

You must perform all sit-ups before moving on to back extensions
Sit-ups are crossfit style: full-range of motion, feet may be anchored, do not have to perform military style.

Crossfit OPEN Sectionals Wod #2

Mobility: Standard + hamstring stretch
Dynamics (1 round with Bear crawls/cat scratchers)
WOD:
15 min AMRAP
9 deadlifts (155/100#)
12 Strict Push-ups (hands off floor)
15 box jumps (24/20"--full open hip)

Squat/Climb

MOWD:
Shoulder Reset
OH stretch
External rotation stretch
Tricep stretch (band or wall)
Couch Stretch
Bulgarian Squat

Dynamics: x2
Standard (NO PULL-UPS)
Sub in - Handstand holds (20 seconds)


95/65# Front Squat -10
3 strict pullups
95/65# Front Squat - 9
3 strict pullups
95/65# Front Squat - 8
3 strict pullups
95/65# Front Squat - 7
3 strict pullups
95/65# Front Squat - 6
3 strict pullups
95/65# Front Squat - 5
3 strict pullups
95/65# Front Squat - 4
3 strict pullups
95/65# Front Squat - 3
3 strict pullups
95/65# Front Squat - 2
3 strict pullups
95/65# Front Squat - 1
3 strict pullups

Tabata Something Else

Only keep your lowest Rep count out of the 8 sets for each movement"
Push-ups
Pull-ups
Sit-ups
Squats

tabata: 20 seconds on/10 seconds off for 8 rounds (4minutes) Only rest between rounds is the 10 seconds off (Except when moving to the Pull up bars...30 seconds on this move to get hooked into the bands.

Enjoying the great outdoors

MWOD: Standard
Dynamics: 1 round standard (15 of each movement)
WOD: For Time
1 gasser
25 DB Deadlifts
1 gasser
25 DB Hang Power Cleans
1 gasser
25 DB Squats
1 gasser
25 Push Press

'Fran'

MWOD: with added hip reset...
Warmup: To be described
SWOD: Max handstand hold for time
WOD:
For time: 'FRAN'
21-15-9
thrusters (95/65#)
pullups

will scale as needed

Sprint, Sit, Sumo

MWOD: Standard
Dynamics: 1 round

For Time:
400 m sprint (2 times around all courts)
40 sit ups (No anchor...no military style)
20 SDHP (65/45#)
30 Sit-ups
15 SDHP
20 sit-ups
10 SDHP
10 Sit-ups
5 SDHP
400 m sprint

Clean, Press, Lunge

MWOD: Standard
Dynamics: Standard (w/ KB swings and box jumps)
WOD:
AMRAP 10 minutes
3 Hang Cleans
3 Push Press
6 Overhead Lunges (stepping backwards)

Cool down:
Perfect Stretch x 3/leg
Calf Stretch
Cat Scratchers
Band stretch any tightness in shoulders and back

TGU and Run

MWOD: Standard
Dynamics: 2 rounds
Full range of motion, everything strict

WOD:
3 RFT
10 Turkish getups (As heavy as possible without sacrificing form)
1 shuttle run

Press, Dip, Squat

MWOD: Standard
Dynamics: Standard
WOD: 21-15-9 For Time
Push Press (95/65)
Dips
Jumping Squat

Step Up/Get Up

Mwod: Standard
Dynamics: Standard
WOD: 8 RFT
8 DB weighted Sit-ups
8 DB Step ups
8 burpees

Lift, Clean, Squat, Press

MWOD: Standard

Dynamics: Standard

3-5 RFT
7 DB Swings
7 Hanging Power Cleans
7 front squats
7 push press/jerk

Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 Military Style sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed should be posted.
(For those few here last year, compare to March 2010 below)
______________
March 2010 Time and Rounds
Barbie: ?
Steven: 8:58 - 5 rounds
Jerry: 9:53 - 6 rnds

Press, Pull, Sit

MWOD: Standard
Dynamics: Standard - No pullups though

WOD:
9/12 min AMRAP
9 Push Press (65/45#)
12 Pullups (standard or Supine)
15 sit-ups (Military)

Jump,Swing,Pull

MWOD: Standard
Dynamics...1 round/15 reps per movement
WOD: For Time
21-15-9
Box Jumps (30/24")
Kettlebell swings (55/35#)
Sumo Deadlift High Pull (65/45#)

Downward Spiral

MWOD: Standard
Warm-up- Standard
WOD: For Time:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (DB or barbell)
Pushups (hands off of ground at bottom)
Squats

payback

MWOD: Standard
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)

Sunday - Run day

MWOD: Standard
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run

Crazy Thursday

MWOD: standard Perfect Stretch in place of Bulgarian squat
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)

WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups

Ahead of schedule

MWOD- standard (perfect stretch in place of Bulgarian Squat/Couch stretch)
Warm-up - Standard
WOD:

100 Feet Walking Lunge (no weight)

15 Pull-ups

30 Thrusters

45 Sit-ups

100 Feet Bear Crawl 

45 Sit-ups

30 Thrusters

15 Pull-ups

100 Feet Walking Lunge (no weight)

Post wod - Samson Stretch/cat scratchers/roll bits with lacrosse ball

Lift heavy things and jump

MWOD-
Dynamics-
5:30 - Squat Review and Front Squat
WOD - 21/15/9
Front Squat
box jumps
sit-up

6:30 -
SWOD - 3x3 Deadlift (establish a 3 rep max)
WOD - 5 RFT
5 DL (75-80% 3RM)
3 Hang Power Cleans
15 Burpees

Sunday Funday

Standard MWOD:
Warm-up: ONE TIME THROUGH
Bear Crawl
Crab Walk
Inch Worm x 10
Superman x10
Sit-ups x10
Overhead Squat x10
Burpees x10
Calf Stretch
Couch Stretch

WOD: For Time
1 mile run
(100 pullups*)/25 pull-ups (use bands as needed)
(200 push-ups*)/50 push-ups
(300 squats*)/75 squats
1 mile run
(*) = RX'd wod
/#'s - Scaled wod for our class

We will work to doing this WOD as prescribed.

TGU/Press

MWOD: Standard
Warm-up: Standard
WOD:
5:30 - tabata squats
6:30 - For time
21-15-9
Turkish Get-ups
Sotts Press

(rx'd is a 45# barbell/ scale as needed)

Tabata is Evil!

MWOD:
Shoulder Reset
Pass throughs
IR stretch on wall
Overhead Stretch
Perfect Stretch
Bottom of squat

Warm-up:
Standard

WOD:
5:30 - tabata squats/tabata sit-ups
6:30 - Tabata mash-up

The 1st Sunday

MWOD: Standard
Warm-up: Standard
WOD: For Time
800m run
50 sit-ups
400m run
50 deadlifts
400m run
50 sit-ups
800m run

This will be a good one!

Thursday Play Day

MWOD: -
Shoulder Mobility on bars
Overhead Stretch
Perfect Stretch
Pigeon Pose

Warm-up x 2
CrossFit at ORU Warmup with max time Handstand Holds

WOD:
12 min AMRAP
 10 -Renegade Rows (5/arm)
 15 -squats
 20 -sit-ups

A New Year Begins

Alright, so a new year is upon us. Have all of you made your fitness goals for 2011?
Have you written them down? If not, DO IT NOW!
In fact, I recommend this for any of your goals in 2011, not just your fitness goals. Any goals of life, business and play, write them down and then read them everyday. It helps you stay motivated and gives you something tangible to reach towards.

Now, onto tonight. We start again with those of you that have been with me for a year and some only a few short months. I am also aiming to welcome many newcomers this semester.

The 6:30 class will now become the 'regulars' class and the 7:30 will be our 'beginners' class if you will. This 7:30 class will be learning the 9 foundational movements of CrossFit and include workouts that tax the system and give a good base for moving into more intense CrossFit programming.

MWOD:
Shoulder and hip mobilities

Warm-up: x 2
10 pass throughs
10 jumping jacks
10 lunges (5 per leg)
10 sit-ups
10 push-ups
10 Pull-ups
10 squats (6:30 class only)

WOD:
200 m run
21-15-9
Supermans/Burpees/Box Jumps
200 m run