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

Christmas bash

Special Christmas WOD for all of my fitness freaks!
Come have a great workout with me.

proper thruster form - great job last night everyone!

Mobility night

 Tonight we are going to work Mobility and Form. - You will definitely get a workout and a good stretch
-The Burgener Warm up
- Bottom of Squat for time
- Hollow Rock Hold for time
- Bulgarian Squat stretch for time
- Handstand Hold for time

time for rep

Warm-up
Shoulder Mobility on bar
Pass throughs
Overhead band stretch (drop down/standing)
Calf Stretch on wall
Perfect Stretch

2 rounds
Squats x 20
Push ups x 15
sit ups x 10
pull ups x 5

WOD: 3 rounds
Each round is 4 minutes long. You will run a 200 meter run and then complete a movement for max reps with the remaining time.
There is 1 minute rest between sets.

Round 1 - DB Deadlift
Round 2 - DB Hang Squat Cleans
Round 3 - DB Push Press

Score is determined by number of total reps performed.

Lunge, swing

Warm-up
"Shoulder Reset x2Min
Rotator Cuff Warm-up
Passthroughs x10
Cat Scratchersx 2
Squat Press-out x2 Min
OHS x15

2 Rounds
box jumps x10
squats x15
supermans x 20



Strength
2 Min Max Reps Push-up; 
1 min rest
2 Min Max Reps Sit-ups

WOD: 3/5 rounds for time of:
45/30 pound dumbbell, walking lunge, 10 alternating steps
45/30 pound Kettlebell/Dumbell swing, 15 reps