swingsNjump/burp,clean,jump

6:30 - CrossFit
Warmup - x2
Pass throughs x10
Lunges x10 (5/leg)
sit-ups x10
burpess x10
spiderman crawl
Perfect stretch x2/leg

SWOD: 3x5 DB deadlift

WOD: 21-15-9
KB swings (35/55)
Box jump (24"/20")
______________________________
7:30 - CrossFit Volleyball
Warmup -
Pass through x10
DU x15/jump rope x30
Inch worm with push up x5
Sit-ups x10
Perfect stretch x2/leg

Speed Work: on 'GO' command
-side shuffle
-side shuffle other side
-gradual build up
-side to side on court (touching corners)
on stomach, push up and sprint

Skill: DB cleans

WOD: 3 RFT
10 burpees
15 DB cleans
21 DU's/50 singles

Travel WODS

Here is a list of Travel Workout ideas courtesy of Next Generation CrossFit.

If anyone knows how to add a PDF link on a blog let me know and I will put it in with the other links.

Thanks
Doug

Travel WOD's

Run, Sit, Push, Pull/ Sit, Lift, Press

6:30 CrossFit @ ORU
Warm -up -
Pass throughs x10
Bear crawl
Crab walk
Lunes x10
Medball-partner warm up:
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Perfect Stretch x4/leg
Samson stretch x2/leg

3RFT-
400 m run
40 sit-ups
20 push-ups
10 supine pull ups (feet on box)
______________________________________
7:30 - CrossFit Volleyball @ ORU
Warm-up:
2 laps around the track
Perfect Stretch x2/leg
Pass-throughs x10
Rotator Cuff WU
Squat x10 (work form and depth)
Deadlift x10 (PVC)- Work form
Push-ups x10
Supermans x15

Skill: Press/Push Press/ Double Unders

WOD - AMRAP 7 minutes
15 weighted Sit-ups (10/12/15 lbs)
12 DB Deadlifts (12/15 lbs)
9 DB Push Press (8/10 lbs)

Fight Gone Bad/Benchmark

6:30 - CrossFit
Warm-up:
Pass-throughs x10
Rotator Cuff WU
IR stretch 3/arm (hold for at least 5 seconds
Push ups x15
Sit-ups x15
Lunges x 10 (5/leg)
Straight leg box stretch
Samson Stretch

"Fight Gone Bad" - 3 rnds for total reps
1 minute per station/meovement. Clock does not stop between stations. 1 minute rest between rnds.          Keep total reps
- Squat
- deadlift
- push press
- SDHP
- Rest
___________________________________
7:30 CrossFit Volleyball
Warm-up:
Pass throughs x10
Rotator Cuff Warm-up
IR stretch
Jump rope x30
Perfect Stretch
Shuttle Run (on court) End Line (EL)/3 mtr/EL/Half court/EL/far 3mtr/EL/whole court
Inch worm x 5
Samson Stretch

Skill: Front Squat/Deadlift

WOD: Benchmark/ Baseline
25 Deadlifts (5/8lbs/)
20 squats
15 sit-sups
10 push-ups
5 pull ups rows

Rest 5 minutes/ Repeat

Breaking the American Record 10K time

All of you need to see this: A guy who only ran 5k's and trained for 5k's runs a 10,000 (10K) race and DESTROYS the American Record. He also weighs 161 lbs...one of the heaviest people to run this race.

"Isn't it interesting that a guy who trains faster, shorter distances and carries more muscle enters a race and SMOKED thinner, lighter guys who train for longer distances?" - quote from Ownerof Next Generation CrossFit

Deadlifts, sumos and cleans

6:30 Class - CrossFit @ ORU
Warmup: x2
Pass throughs x10
bear crawl down
crab walk back
squat x10
sit-ups x10
supermans x10
perfect stretch x2/leg

Skill: Deadlift/Sumo Deadlift High Pulls/ cleans

WOD: AMRAP 7 minutes (go as heavy as possible on rows and deadlifts)
4 renegade rows
6 deadlifts
8 Burpee box jumps (16"/20)"

Jackie - 4 runds/ 25#/20"
Jerry - 3 rnds - 30#/14"
Lori - 4 rnds + 1 burpee/ 20"
Ana - 4 rnds/20#/20"
Britni - 4rnds + 1 deadlift/16"
Amanda - 4 rnds/15#/12"
__________________________________

7:30 - CrossFit Volleyball @ ORU
Warmup:
4 square jog w/ side shuffle (3x's/ faster each time)
Pass-throughs x10
Jump Rope x20
Push-ups x10(learn form)
Foundation #1 - Squat
Perfect Stretch

Base #'s: (3 attempts)
- Standing Vertical (3 attempts)
- Standing broad jump(3 attempts)

Tabata box jumps
8 rounds (RNDS) 20 seconds on/10 seconds off
as many reps as possible.

Emily D: 6.4/6.1/77 reps
Josie: 8.8/6.5/74 reps
Lauren: 8.7/7.1/69 reps
Bailey: 7.10/6.10/61 reps
Emily B: 8.6/5.11/61 reps
Audrey: 7.3/5.5/62 reps
Sofia: 8.6/6.8/69 reps
Amy: 8.2/6.6/62 reps

Good first night!

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