Thursday Fun Day

Warm up:
200m jog
perfect stretch 2x30sec.
Flexion/IR 20sec each leg
shoulder mobility
OH stretch
Lat/Tri stretch
Bottom of squat (4 minutes)

2 rounds
Jump Rope x20
sit-ups x10 (military)
push ups x10(hands off floor)
Supermans x10
Lunges x10 (5 per leg)

6:30: Mechanics - Deadlift/SDHP/Clean
7:30: SWOD - DB Push Press (1,1,1,1,1) Set New PR by at least 5lbs.

WOD: AMRAP (8/12 min)
5 DB Deadlifts
5 burpees with box jump
7 Hang Squat Cleans
7 Push Press
9 sit-ups

Happy Birthday DOUG!

For my birthday present, Jerimiah Childress destroyed my in a WOD this morning and is now going to coach my evening classes for me. He is the Head Trainer for CrossFit Tulsa and very knowledgeable in form and function. Come out and learn a lot from this guy tonight. I will be back on Thursday.

Warm-up:

Passthroughs x10
Shoulder Mobility
OH stretch
Lat/Tricep Stretch
Perfect Stretch x2/leg
Samson Stretch x2/leg
Hamstring box stretch x2/leg
Inch worm with push up x5
Lunges x10 (5/leg)
TGU x10 (5/arm)
Handstand hold x 10.20 seconds

6:30: Mechanics - Deadlift/SDHP/Clean with PVC
7:30: SWOD; Push Press 1x20 @65% of 1RM

WOD: For Time (Scale 6:30 members)
35 Squats
35 Push-ups
35 Sit-ups
35 Jump ropes
35 Push Press
35 Straight leg raises
35 KB Swings
35 pull ups (supine or assisted)
35 Burpees

clean,push,jump,lunge

WARM-UP
Shoulder Reset
Passthroughs x10
Overhead Stretch x2
Lat Stretch x 2
Perfect Stretch x2
Crab Walk
Bear Crawl
Inch Worm
Supine Pull-up x10
Samson Stretch

Mechanics: Deadlift/SDHP/Clean
WOD:
3RFT/5RFT
5 Squat Cleans
10 Push-ups(hands off floor)
10 M Broad Jump
10 M Lunge

Sumo it up

warm-up
Pass throughs
shoulder reset
OH stretch
Lat Stretch
Rotator Cuff Warm up
hip/psoas stretch
couch stretch
side to side mobility

2 Rounds
pushups x10
pull-ups x10
OH squats x10
Lunges x10 (5/leg)
supermans x10

6:30:
Mechanics: Deadlift/Sumo Deadlift High Pull

WOD: AMRAP 12 minutes
12 sit-ups
12 box jumps
12 SDHP

7:30:
SWOD: Push Press 3,2,1 (80/85/90%)
WOD: AMRAP 20 minutes
6 shoulder press
9 SDHP
12 Sit-ups

'Murph'- scaled

For Time:
1 mile run
100 push ups
100 sit ups
100 squats
1 mile run.

Scale accordingly.

The Unknown

Warm up:
Pt. 1-
Pass throughs
Rotator Cuff WU
Shoulder Mob.
Lat Stretch/ Tricep on the wall
Overhead Stretch

Pt. 2-
Sit-ups x20
Push ups x20
Jump Rope x20
Squats x20

Pt.3 -
Samson Stretch
Couch Stretch
Perfect Stretch
Flexion/IR (Pigeon) Stretch
Sit at bottom of squat (1 minute)

6:30: Mechanics - Squat/Front Squat/Thruster

5RFT/3RFT
15/10 Sit-ups
15/10 Box Jumps
15/10 Thrusters

7:30: SWOD - Push Press 1x25 @ 55% 1RM
"The Unknown"

'Nancy'

Warm up:
pass throughs x10
Shoulder reset
OH Stretch
Wall - stretch
Samson Stretch
Flexion/IR Stretch

2 rounds
Jump rope x25
Sit-ups x20
Push ups x15
Lunges x10
Pullups x5

6:30;
Mechanics: Squat/Front Squat/ Overhead Squat

7:30: Push Press 1x20 @60% + 5lbs.

WOD: 'Nancy'
6:30 - 3 RFT/7:30 - 5RFT

400m run
Overhead Squat 15 reps (45/27 bar)

Heartbeat

Warm-up:
pass throughs x10
lat stretch
shoulder mobility
perfect stretch
calf stretch
Lunges x10
Jump rope x20 (DU)

mechanics:
squat/front squat/hang clean

SWOD:
Push Press - 5x5 @85% 1rm


WOD: AMRAP 15 minutes
8 burpees
10 sit-ups
12 KB swings (55/35)

Cool down:
cat scratchers
static hamstring box stretch
Lacrosse ball on shoulders/back