The Beginning

Warmup

Passthroughs x10

Rotator Cuff Warm-up

Crab Walk

Spiderman Crawl

Bear Crawl

Inch Worm

DU x10 (singles x20)

Strength

6:30 - Squat/Front Squat/Overhead Squat

7:30 - Max Rep Pull-ups x 2

WOD

For Time

75/100 sit-ups

50/75 squats

25/50 burpees

50/75 squats

75/100 sit-ups

Cool Down

Samson Stretch x 2/leg

Quad stretch on box

Laps

6:30/7:30
250m run
125m Overhead walk
125m firemans carry
25 weighted sit-ups
125m firemans walk
125m overhead walk
250m run

Anytime you have to set the weight down (on the ground), a penalty is incurred.
Penalty payment is 5 burpees per drop at the end of the WOD.

Row,Press,/Run,lunge,Jump

6:30- CrossFit
21-18-15-12-9-6-3
Renegade Row
Shoulder Press
_____________________
7:30 Volleyball
250m run
125m lunge
250m run
125m broad jump
250m run

run-lift-pull/run N jump

6:30 Crossfit (courtesy of Jerimiah)
Strength:
DB Push Press- 3,2,1,1,1

3RFT
400m run
30 DB Straight leg deadlift (35#/20#)
15 Supine Pull ups
_______________________________
7:30 - CrossFit Volleyball
Strength: DB Push Press - 1 Rm (1,1,1)
250 m run
125 m lunges
250 m run
125 m broad jump
250 run

A New Month- started right

6:30 Crossfit
Strength - Dips x x for max reps

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

7:30 - Crossfit Volleyball
 Strength: Handstand holds x 3 for time

5 RFT
20 pushups
30 situps
40 squats

deadlift-Jump/Bring the Pain

6:30
Strength - tabata sit-ups

WOD: CrossFit
10 AMRAP
5 deadlifts (heavy)
5 burpee box jumps

7:30 - CrossFit Volleyball
strength-

WOD
B2B
Jump Rope
Burpees
Sit-ups
Burpees
Jump Rope
B2B

Run and Squat/Squat,Knee,Press

6:30
4 RFT
400 m run
50 Squats
_______________
7:30
For Time
21-15-9
DB Squat
K2E
DB Push Press
w/ 200m run after each round

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 burpees
30 Lunges
30 DB swings
30 Push Press
30 Supermans
30 thrusters
30 jumping pull-ups
_______________________

Cathy Essley- 13?
Jerry Malcolm- 19:15
Jeannie Hanna- 16:00 (JeannieW@magnaok.com)
Codi Winters- 14:03
Steven Lacy- 17:39 : )
Barbie Lacy- 16:41 : (
Lori Kanitz- 16:32

Crossfit Volleyball
Mary Arndt- 10:46
Bailey Brook-10:52
Emily Dailey- 11:10
Diana Hassink- 10:59
Cat Roth- blank
Aubrey Roth- blank