shoulders and more shoulders

Warm up:
Pass throughs x10
Rotator cuff Warm up
IR Stretch x4 each arm
inch worm x 3
lunge down and back
Handstand hold x3 (20 seconds each)

Skill Work; Foundational movement
Press/Push Press/Push Jerk

500 Meter run THEN -
5 RFT
5 Push Press (PVC)
5 Over head lunges with DB
5 Push Jerks (PVC)
5 Burpees

These should be perform with superb to perfect form with the light weight. It should also be done at a very high level of intensity to get the Metabolic conditioning factor.

Steven: 11:14/12#
Barbie: 14:24/#5
Lori: 10:50/
Jerry: 12:03
Amanda: 11:12/PVC
Britni: 11:28/#5
Matt W: 10:54/20#/ #10 total for overhead
Ana: 12:29/10#

Bottom to Bottom Tabata This

Warm up:
pass throughs x10
Rotator Cuff WU
IR stretch
Lunges x10
Push-ups X15
Sit-ups x20

Foundational Movements Introduction/Skill Work
Squat/Front Squat/Overhead Squat

Botttom to Bottom Squats ('tabata this' style)
20 sec on/10 sec. off for 8 rounds
Score is your lowest reps performed in any 1 round.
_______________________________________________
Great job tonight, even those that are new. Way to push yourselves.
Joy - 17
Jerry - 8
Ana - 4
Lori - 9
Steven - 10
Barbie - 5
Jenna -
ABbey
Amanda - 4
Britni - 7

Ending on a High Note

Well this will be the official end to the first semester session of CrossFit at ORU, so of course we have to do something special.

 For Time -

100 Double Unders (300 singles)

90 Squats

80 Situps

70 Lunges

60 Pushups

50 Thrusters (20/15)

40 Kettlebell Swings (55/35)

30 Box Jumps (20"/16")

20 Burpees

10 Pullups

We will scale as needed...

Death by Tabata

Warm up x 2
Pass throughs x 10
Walking lunge x 20 ft
bear crawl down/ crab walk back
Straight leg hold (6 inches) x 30 seconds
handstand hold x 20 seconds
Straight Leg stretch x 10 seconds

Tabata Deadlifts/Burpees
20 sec. on/ 10 sec. off
Alternating between deadlifts and burpees

Perform as many deadlifts as possible in 20 seconds. Rest for 10 seconds and then perform as many burpees as possible. Alternate back and forth for a total of 16 rounds (8 minutes.)
___________________________________
Steven - 108 reps
Barbie - 88
Jerry - 98
Tina - 96
Ju - 93
Petal - 89
Jackie - 96

Burpees, Boxes,Squats

Warm up
Pass throughs x10
bear crawl (down/back)
lunges x 10 (5 per leg)
pushups x 10
sit-ups x15


3 rounds for time
5 burpees
7 box jumps
9 overhead Squats
_________________________
Steven - 4:21
barbie - 4:57
Micheal - 4:54
Jeremy - 4:19
Jerry - 4:59
Lori - 3:53
Tina - 3:11
Matt - 6:20
Petal - 5:05
Joy - 5: ?

Thrusters, Sit-ups, Lunges, OH MY!

Warm-up:Work FORM and TECHNIQUE
Pass-throughs x10
Push-ups x10
squats x10
supermans x10

Skill set: L-Sit holds x 3 with partner assist

AMRAP 15 minutes
1 round consists of -
     10 thrusters
     10 sit-ups
     10 lunges (5 per leg)
     10 sit-ups
_________________________
Steven - 5 rnds + 8 lunges
Barbie - 4 rnds + 4 SU (2nd set)
Jerry - 5 rnds + 10 thrusters
Abigail - 4rnds + 4 SU (2nd set)
Lilia - 6 rnds
Lori - 5 rnds + 10 SU (2nd set)
Ju - 6 rnds + 3 thrusters
Petal - 4 rnds + 9 SU (2nd set)
Matt W - 5 rnds + 8 thrusters

Sprint, Deadlift, Thrusters - #2

Warm-up x2
pushups x10
squats x10
lunges w/ hands over head x10 total
superman x5  (up and down 5 times)

Skill work -
Handstand hold for time
L-Sit Lesson #1

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)
______________________________
                 Old times   /   New time
Steven - 26:47 / 21:54 (PR)
Barbie - 33:06 / 30: 13 (PR)
Jerry - 27:45 / 27:22 (PR)
Lilia - 25:11
Jackie - 21:45 / 22:39 (PR - weight)
Matt W. - 28:59 / 24:20 (PR)
Britney - 29:09 - Firs CrossFit WOD

EVERYONE CRUSHED THEIR OLD TIMES AND WEIGHTS!
CROSSFIT WORKS, PERIOD!

Paddy Day Chipper

warm up: x 2
pass throughs x 10
pushups x 10
squats x 10
superman x10 second hold
perfect stretch x 2/leg

WOD:
200m run
15 thrusters
200m run
15 box jumps
200 m run
15 kb swings
200 m run
15 situps
200m run
15 pull up/renegade rows 15/-arm
200m run
15 second handstand hold
200m run
15 burpees
200m run
_____________________
Steven - 17:19
Barbie - 20:02
Matt W - 16:21
Jodi - 17:06
Matt S. - 14:13
Lilia - 18:46
Jerry - 19:30
Petal - 23:38
Ju - 18:08
Lori - 15:16